Overcoming Proximal Hamstring Tendinopathy

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan
🎉 Sign up for the FREE PHT 5-Day Course HERE
💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course
For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

From Constant Pain to Running Again: Jane’s PHT Success Story
In this episode of the Overcoming Proximal Hamstring Tendinopathy Podcast, I’m joined by Jane Barker to share her PHT recovery journey.
Jane is a lifelong competitive runner who spent years dealing with persistent pain around the upper hamstring and sit bone. Along the way, she tried shockwave therapy, dry needling, stretching, massage, foam rolling, massage guns, nerve flossing, heat, ice and more. Some provided temporary relief, but nothing seemed to address the underlying problem. Eventually, things deteriorated to the point where walking forwards was painful, sitting and sleeping were difficult, and Jane genuinely questioned whether she would ever run properly again. 
After discovering the podcast, Jane joined my 60-Day PHT Recovery Blueprint and began approaching her rehab very differently: understanding tendon load and capacity, introducing slow progressive strength training, carefully monitoring symptoms and gradually rebuilding her running.
Just 14 weeks later, Jane's story looks remarkably different. She's lifting heavier than she ever thought possible, sitting and sleeping more comfortably, building her running back up and recently completed a slow 15 km run. 
In this episode, we discuss:
 The early symptoms Jane initially mistook for sciatica, piriformis problems and weak glutes 
 Why years of passive treatments only seemed to provide temporary relief 
 The point where her PHT became so severe she could barely walk forwards 
 Why understanding load vs tendon capacity completely changed her approach 
 How Jane found the right starting point for progressive strength training 
 The importance of tracking pain and returning to baseline after loading 
 Her extremely gradual return from one-minute run/walk intervals to longer running 
 How she managed flare-ups from sitting and long car journeys 
 The emotional challenge of rebuilding from almost nothing 
 The gym breakthrough that brought Jane to tears 
 Why recording the small wins helped her recognise how far she'd actually come 
 Jane's advice for anyone with chronic PHT who feels like they've tried everything and is beginning to lose hope 
Jane isn't at the end of her PHT journey yet, but that's part of what makes this conversation so valuable. It's a real look at what recovery can actually involve: patience, setbacks, small victories, progressive loading and gradually rebuilding trust in your tendon.
As Jane puts it: be dedicated, be patient and be positive.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan
🎉 Sign up for the FREE PHT 5-Day Course HERE
💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course
For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

If your proximal hamstring tendinopathy (PHT) has been lingering for months or even years, there may be a key roadblock keeping you stuck.
After speaking with thousands of people struggling with persistent PHT, I’ve noticed the same patterns appearing again and again.
In this episode, I break down 5 common reasons why PHT isn’t improving and, more importantly, what you can do differently.
We cover:
Why relying on PRP, shockwave, massage and other passive treatments may not address the underlying capacity of your tendon.
Why bodyweight and low-level exercises can become a roadblock if you never progress beyond them.
How the frustrating boom-bust cycle can repeatedly flare your symptoms just as you start making progress.
Why your supposedly “easy” running pace may still be too fast for your hamstring tendon right now.
When persistent sit-bone pain might not actually be PHT, including other conditions and structures that can produce similar symptoms.
I also explain why some pain during strengthening doesn’t necessarily mean you should avoid progressing, how I approach gradual increases in tendon loading, and why running speed needs to be reintroduced carefully.
If you feel like you’ve tried everything and your PHT still isn’t improving, this episode may help you identify what’s been missing.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan
🎉 Sign up for the FREE PHT 5-Day Course HERE
💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course
For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Which PHT Exercises Actually Reduce Pain? with Aidan Rich
Isometric exercises have become one of the most commonly prescribed treatments for proximal hamstring tendinopathy (PHT). Many runners and health professionals use bridge holds in the hope of reducing pain, improving confidence, and making exercise more comfortable.
But what does the research actually say?
In this episode, I sit down with sports and exercise physiotherapist and recent PhD graduate Aidan Rich to discuss his latest study comparing isometric (static) and isotonic (movement-based) hamstring exercises for people with PHT.
Aidan has dedicated years of research to understanding proximal hamstring tendinopathy and shares some fascinating insights into what we know, what we don't know, and how current evidence should influence your rehabilitation decisions.
In this episode, you'll learn:
What isometric and isotonic exercises actually are
Why bridge holds became so popular in tendon rehabilitation
The groundbreaking research that sparked the "isometric pain relief" movement
Whether PHT sufferers experience the same pain-relieving effects seen in other tendon conditions
Why some people experience immediate symptom relief while others don't
The results of Aidan's randomized crossover trial comparing isometric and isotonic hamstring exercises
Whether one exercise type is superior for reducing pain, improving strength, or sitting tolerance
What the broader tendon research says about isometrics versus movement-based strengthening
Why progression and loading may be more important than exercise type
Common mistakes that keep people stuck in rehabilitation
When isometric exercises may still have a role in your recovery
Practical advice for runners who have been doing bridge holds for weeks or months without improvement
Key Takeaways
Isometric exercises are not necessarily superior to isotonic exercises for immediate pain relief in PHT.
Some individuals experience meaningful pain relief from tendon loading, while others notice very little change.
The current evidence suggests exercise progression and appropriate loading are likely more important than the specific contraction type used.
Long-term tendon rehabilitation should focus on gradually increasing strength and capacity rather than relying solely on static holds.
If your current rehab isn't working, it may be time to reassess your diagnosis, exercise dosage, loading strategy, or overall treatment plan.
About Aidan Rich
Aidan Rich is a sports and exercise physiotherapist based in Melbourne, Australia. He recently completed a PhD focused on the treatment of proximal hamstring tendinopathy and has worked extensively with endurance athletes, runners, and sporting organizations including Triathlon Australia and Athletics Australia. His research has helped expand our understanding of PHT and provides valuable guidance for clinicians and patients alike.
Resources Mentioned
Aidan Rich's study:
The Effect of Isotonic Versus Isometric Strength Exercise for Pain and Strength in Proximal Hamstring Tendinopathy: A Randomized Crossover Trial

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan
🎉 Sign up for the FREE PHT 5-Day Course HERE
💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course
For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Being sidelined by injury can feel like a double blow. Not only are you dealing with pain and frustration, but you've also lost one of your biggest outlets for stress relief, fitness, and social connection. In this episode, Brodie shares a practical framework to help injured runners stay proactive, maintain perspective, and come back stronger than before. 
In this episode, you'll learn:
 Why injury often impacts your mental health more than you expect 
 The "double whammy" effect of losing both running and your stress-relief outlet 
 How to identify the true causes behind recurring injuries 
 Common patterns that keep runners trapped in injury cycles 
 Why injuries can be valuable opportunities to uncover weak links 
 How to use rehab to build resilience rather than simply become pain-free 
 The importance of addressing strength deficits, imbalances, and movement control 
 Cross-training options that can preserve fitness while recovering 
 How to tailor cardio alternatives based on your injury type 
 Brodie's favourite injury-friendly VO₂ max workouts 
 Why many runners benefit from keeping cross-training in their routine long after recovery 
 The overlooked role of strength training for injury prevention, bone health, and long-term performance 
 How muscle mass acts as "metabolic currency" for health and longevity 
 Practical ways to improve sleep, stress management, and recovery during injury 
 The importance of maintaining social connection when you're unable to run 
 Nutrition strategies that can support healing and future performance 
 Why injury can be the perfect time to improve habits that often get neglected during heavy training 
Key Takeaway

An injury doesn't have to be wasted time. By shifting your focus toward rehabilitation, fitness maintenance, strength development, sleep, nutrition, stress management, and social connection, you can emerge from injury healthier, more resilient, and better prepared for future training than before.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan
🎉 Sign up for the FREE PHT 5-Day Course HERE
💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course
For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

The Missing Link in Rehab You’re Probably Ignoring
Pain isn’t always just about tissues, load, or biomechanics.
In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery. 
You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity. 
Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes. 
Topics include:
 Hypervigilance and constantly monitoring symptoms 
 Fear of movement (kinesiophobia) 
 Catastrophisation and emotional amplification of pain 
 The role of social support in recovery 
 How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain 
 Why distraction, enjoyable movement, and positive coping strategies can help 
 The importance of resilience, optimism, and confidence in movement 
 Why scans and conflicting diagnoses can sometimes worsen recovery outcomes 
Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including:
 Cognitive behavioural therapy (CBT) 
 Mindfulness practices 
 Guided meditations and breathing exercises 
 Gradual exposure to feared movements 
 Active coping strategies versus passive coping behaviours 
If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.
Resources & Links:
Click here to learn about Brodie's Chronic Pain Reset Course