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Sign up for the FREE PHT 5-Day Course HERE

❓ Questions Answered in This Episode:

• How do I correctly perform Keith Barr’s isometric bridge for PHT?
• Can I build a rehab routine without deadlifts if I have knee issues?
• Can diseased tendons or partial tears ever fully heal?
• Should I keep doing strength sessions if I’ve flared up?
• What do I do when I can no longer progress my exercises?
• Could walking on a treadmill cause a flare-up?

💡 Key Takeaways:

• Keith Barr's Isometric Strategy: Use an anterior pelvic tilt during a single-leg bridge to target the proximal hamstring tendon more directly.
• Training Around Knee Pain: Modify deadlift range, keep the shin vertical, and experiment with tolerable load zones to stay active during knee flare-ups.
• Partial Tears & Recovery: Tendons with partial tears can often recover without surgery—track your strength, function, and symptom trends instead of obsessing over scan results.
• Managing Flare-Ups: You don't need to wait for a full return to baseline—1–3 days of rest followed by finding a new adaptation zone is often ideal.
• Progression Plateaus: When nearing max capacity in exercises, micro-progressions (e.g. +1 rep or +2 lbs) and reduced frequency (e.g. 2x/week) may be best.
• Walking Flare-Up Clues: High frequency, speed, incline, or insufficient recovery might turn a low-load activity like walking into a trigger.

🧠 Brodie’s Insight:

“Consistency and experimentation are key. You're not just following a plan—you're learning how your tendon responds. The more data points you collect, the smarter your rehab becomes.”

🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉
Learn more about Brodie's PHT AI Assistant 📄🔍
Sign up for the FREE PHT 5-Day Course HERE

In Part 3 of this special series, Brodie tackles more insightful questions from listeners navigating their PHT recovery journey. With practical advice and personal stories, this episode is packed with actionable takeaways for anyone dealing with chronic hamstring pain.

🧠 Topics Covered:

• Training other leg muscles during rehab:
  Are squats, leg presses, and calf raises safe? What about creating muscle imbalances?
• Flare-ups after rehab:
  Are they normal? When should you start worrying?
• Toughest client experiences:
  Brodie shares the most challenging cases he's worked with—and the common thread between them.
• Psychological struggles:
  How to shift your mindset when it feels like you’ll never get better.
• End-stage rehab guidance:
  For those almost fully recovered, how to know what exercises to keep, drop, or progress.
• Running warm-ups:
  What’s necessary when reintroducing running post-injury?
• Strength progression pacing:
  How to safely increase weights, reps, or volume—especially for seniors or those easily flared up.
• Does slower recovery = weaker tendon?
  Brodie breaks down the myths and shares what really influences recovery time.

🧰 Key Takeaways:

• Keep training unaffected muscles to prevent deconditioning and stay mentally engaged.
• Flare-ups are learning opportunities—not failures.
• Progress rehab slowly and smartly—especially if you're prone to setbacks.
• Your mindset matters. Reframing rehab as your new “sport” can be a game-changer.
• Progress only one variable at a time—reps, weight, or frequency—not all at once.
• Recovery time from soreness is multifactorial: nutrition, sleep, age, and stress all play a role.

📚 Brodie Mentions:

• Book: Rebound by Carrie Jackson Cheadle
  (A great read for injured athletes struggling with identity and motivation.)

🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉
Learn more about Brodie's PHT AI Assistant 📄🔍
Sign up for the FREE PHT 5-Day Course HERE

In this milestone Q&A episode, Brodie tackles your most pressing questions about proximal hamstring tendinopathy (PHT) — covering flare-ups, long-term pain, sleeping issues, training setbacks, and even how tight hip flexors fit into the picture.

Whether you're just starting your rehab journey or stuck in a plateau, these answers will help you adjust your plan and regain control.

🎧 What You'll Learn:

✅ Cycling & PHT — When cycling to work becomes part of the problem
✅ Long-Term Recovery Doubts — “Will I ever be pain free again?”
✅ Tight Hip Flexors — Do they relate to PHT or are they just noise?
✅ Flare-Up Triggers — Why some weeks you feel great… and others fall apart
✅ Running Strategy — When to stop, reduce, or push through
✅ Speed Work — The right time to reintroduce faster running
✅ Sleep Disruption — Why some flare-ups hit hardest at night
✅ Nervous System Involvement — How chronic PHT becomes more than just tendon pain
✅ Hot or Burning Sensations — What it means when your tendon feels “hot”
✅ Post-Rehab Maintenance — What to do after symptoms go away

🧠 Key Takeaways:

• Pain rules matter: Mild discomfort (<4/10), return to baseline by the next day, and a positive weekly trend are your north star.
• Setbacks are part of progress: Use them to tweak—not trash—your rehab plan.
• Training load ≠ just running: Cycling, gardening, and even long sitting can tip the load-recovery balance.
• The nervous system matters: Chronic pain is often more than just a mechanical issue.
• Hotness ≠ progress: It might be a sign of irritation or nerve sensitivity.

🛠️ Helpful Resources Mentioned:

🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.