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Sign up for the FREE PHT 5-Day Course HERE

🎉🎉 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.

In this episode, Brodie reviews a brand-new 2025 clinical commentary on the treatment of proximal hamstring tendinopathy (PHT) with an individualised physiotherapy approach. The paper, authored by experts including Jill Cook and Aidan Rich, outlines a comprehensive, stage-based rehab protocol grounded in tendinopathy principles and adapted for the unique demands of the hamstring complex.

CHECK OUT THE PAPER HERE

What you’ll learn in this episode:

• Why recent systematic reviews still show insufficient evidence for one superior PHT treatment.
• The three core pillars of the proposed protocol: education, progressive strengthening, and graded exposure to compressive/sport-specific loads.
• How the five rehab stages work:
  1. Isometrics – for pain relief and warm-up effect.
  2. Isotonics – to build strength and endurance.
  3. Kinetic chain training – targeting glutes, calves, adductors, and lumbopelvic control.
  4. Compressive load reintroduction – safely restoring tolerance to hip flexion positions.
  5. Energy storage/release drills – for athletes with high-speed or power demands.
• The importance of pain monitoring, “hurt vs harm” education, and avoiding rapid spikes in load.
• How to individualise the program based on goals, deconditioning level, and activity demands.
• Practical tips for combining stages, structuring training cycles, and maintaining long-term tendon health.

🎉🎉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

🎉🎉 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.

🧠 Episode Summary

In this episode, Brodie dives into a newly published paper titled “Female Tendons are from Venus and Male Tendons are from Mars: But Does it Matter for Tendon Health?” by Gerard McMahon and Jill Cook. The paper explores how male and female tendons differ in structure, adaptation, healing, and injury risk—and what it means for those dealing with tendinopathy.

🔍 What You’ll Learn

• Key structural differences between male and female tendons (size, stiffness, collagen synthesis)
• Why female tendons may stretch more but adapt less to training
• How men and women respond differently to tendon rehab protocols
• Surprising findings about pain, healing, and tendon blood flow
• Whether injury prevention or rehab should differ based on sex

📌 Key Takeaways

• Female tendons are more compliant, have lower stiffness, and show slower collagen production—even at rest.
• Male tendons respond more favorably to traditional rehab (like eccentric loading), often reporting greater pain reduction and functional improvements.
• Despite men experiencing more frequent tendon injuries in some data, women may be closer to their strain “danger zone” during exercise, possibly increasing injury risk.
• Women may need longer rehab timelines, heavier resistance training (beyond just eccentrics), and closer attention to recovery, nutrition, and hormonal cycles.
• Men should be cautious about overloading tendons due to higher force-generating capacity and should still progress gradually.

💡 For Runners With Tendinopathy

• Don’t compare your progress to someone of the opposite sex—recovery is sex-specific.
• Trust the process: healing may be happening at a microscopic level even if pain relief is slow.
• Tailor your rehab by considering not just gender, but also age, training history, injury severity, and more.

🎉🎉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

🎉🎉 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.

In this episode, Brodie explores the latest research on vitamin D and its role in tendon health, diving into a 2024 comprehensive review that examines both cell-based and animal studies. You’ll learn how vitamin D influences tendon healing, inflammation, and collagen production—and how low levels could delay your recovery. Plus, Brodie shares practical advice on vitamin D testing, optimal levels, sun exposure, supplementation, and the potential role of vitamin K2.

🧠 What You'll Learn:

• How tendons respond to training and stress via collagen synthesis
• Why vitamin D is like a “site manager” during tendon repair
• The difference between in vitro (lab) and in vivo (animal) studies
• What research shows about vitamin D deficiency and tendon healing
• The importance of maintaining adequate vitamin D levels (and what’s considered optimal)
• Whether supplementation is necessary—and how to combine it with vitamin K2

🧪 Research Highlight:

Study: Exploring the Impact of Vitamin D on Tendon Health: A Comprehensive Review (2024)

• 14 studies analyzed: 5 in vitro, 9 in vivo (mostly animal models)
• Key takeaway: Vitamin D deficiency may impair tendon healing and increase re-injury risk

🛠️ Practical Takeaways:

• Ask your GP for a 25-hydroxyvitamin D blood test
• Aim for blood levels between 75–125 nmol/L for optimal musculoskeletal health
• Get sun exposure for 10–30 mins/day (arms and legs, mid-morning or afternoon)
• Include dietary sources like fatty fish, egg yolks, and fortified foods
• Supplement with 1,000–2,000 IU/day if needed; higher doses may require supervision
• If supplementing long-term, consider pairing vitamin D with vitamin K2 to support bone health and calcium balance

🎯 Ideal For:

• Runners and athletes recovering from tendinopathy
• People looking to optimize tendon repair and performance
• Anyone curious about the role of micronutrients in injury recovery

🎉🎉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

🎉🎉 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.

Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist

🧠 Episode Summary

In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners.

If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey.

🔍 What You’ll Learn

• Why inflammation matters more than weight when it comes to injury and pain
• How a high-carb Western diet may be quietly sabotaging your recovery
• The 3 pillars of "active management" for injury: mechanical, mental, and metabolic
• The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)
• The difference between nutritional ketosis vs. metabolic acidosis
• How to train your body to burn fat instead of carbs for endurance
• Simple ways to reduce oxidative stress and support your gut health
• Why omega-3 to omega-6 balance is critical for joint and tendon health
• Label-reading tips that might surprise even the most health-conscious runners
• Whether CRP and ketone testing is worth doing to track inflammation

🧪 Practical Takeaways for Runners

• A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy
• Reducing processed foods and increasing healthy fats can shift you into a less inflamed state
• Berries, leafy greens, herbs, and spices are powerful sources of antioxidants
• Ketone testing can “gamify” your dietary changes and provide real-time feedback
• Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing

🛠️ Resources Mentioned

• 📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review
• 📺 YouTube: Diet, Health and the Wisdom of Crowds (2018)
• 🌐 LowCarbDownUnder.com.au – A go-to hub for evidence-based low-carb/keto nutrition

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Learn more about Brodie's PHT AI Assistant 📄🔍
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. 

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.

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

In this listener-driven episode, Brodie answers 10 of your most pressing questions about proximal hamstring tendinopathy (PHT). From isometric training to pain rules, sitting tolerance, and tendon healing potential—this Q&A is packed with practical insights to help you take control of your recovery.

🧠 What You’ll Learn in This Episode:

• 📉 Is gentle running delaying healing? How to use "pain rules" to guide your load management.
• ✅ Can PHT fully heal? Yes—and Brodie explains how research supports complete tendon recovery (with some important caveats about pain).
• 🧱 Isometrics revisited: Brodie shares how his views have shifted after his chat with Dr. Keith Barr and what exercises he now recommends.
• 🏋️‍♀️ How should isometrics be programmed? Duration, intensity, and how to pair with RDLs, curls, and step-ups.
• 🚶‍♂️ When to do loading exercises vs walking: How to time your rehab and avoid diagnostic confusion.
• 💪 Am I getting stronger if I still have pain? Why strength and pain are different metrics—and how to track both.
• 🚗 Sitting pain: annoying or damaging? Whether long car rides are actually harming your tendon and how to modify.
• 🤔 Is it still PHT? Brodie explains why he avoids making remote diagnoses and what to do when symptoms are vague or lower down the leg.
• 📈 How do I progress my running? A guide to adding a third running day without flaring up symptoms.
• 🎭 Living with PHT as a performer: Does pushing through mild pain lead to long-term damage? Plus, are foam rollers helpful or harmful?

🛠️ Helpful Resources Mentioned:

• 🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉
• Book a FREE 20-Minute Injury Chat: Get individualized advice on your current rehab strategy.
• 60-Day PHT Recovery Blueprint (Beta Testing Now Open): A structured online course combining strength, pacing, and chronic pain education.

🔁 Stay Tuned:

This is just part 1 of a multi-episode Q&A series—more listener questions and in-depth answers coming soon. If you’d like to submit a question for a future episode, sign up for the free email course and keep an eye on your inbox!

🎉🎉 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.

 📩 Email me RIGHT NOW at Brodie@RunSmarter.online
with the subject line: "I’m In"
to claim 75% OFF the 🎯 60-Day PHT Recovery Blueprint!
🚀 Only 5 spots available – first come, first served! 

In this episode, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.

What You’ll Learn in This Episode:

• The progression of Moira’s injury and the many misdiagnoses she received along the way.
• How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.
• The psychological impact of chronic pain and injury on an athlete’s identity.
• The role of pain science in Moira’s recovery and how she shifted her mindset.
• The importance of finding a trusted health professional who aligns with your approach.
• How Moira gradually returned to running and her current training routine.

Key Takeaways:

• Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.
• Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.
• Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.
• The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.
• Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running.

>> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Optimal Nutrition for Tendon Recovery with Jordi Sullivan 

📍 Episode Summary:
In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery, particularly for those overcoming proximal hamstring tendinopathy (PHT).

Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.

🧠 What You’ll Learn:

• Why calorie intake is essential—especially during injury
• How to calculate protein needs and why it's vital for tissue repair
• A breakdown of carbs and fats: their role in recovery and daily fueling
• How to spot signs of under-fuelling, both short- and long-term
• When (and if) supplements like collagen, vitamin D, and protein powders are worth using
• How to keep nutrition simple without sacrificing results
• What recreational runners can learn from elite athlete routines—without overdoing it
• The “factory” analogy to understand how your body uses food to heal

👤 Guest Bio:

Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.

📌 Resources & Links:

• 🌐 Visit The Fight Dietitian Website
• 🌐 Website 'PDF Guides & Courses'
• 📸 Follow Jordi: @the_fightdietitian
• 📸 Follow Lauren (Endurance Specialist): @thexfitdietitian
• 
  

💬 Key Quotes:

🎧 Tune In If:

• You're recovering from PHT or any injury and want to optimize your healing
• You want clarity on protein, carbs, fats, and how much you really need
• You’re curious about collagen, vitamin C, and other trendy recovery supplements
• You want to stop guessing and start fuelling your body the smart way

>> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Episode Summary

In today’s episode, we welcome back Matt, who originally shared his success story in Episode 95. Two years ago, he successfully overcame proximal hamstring tendinopathy (PHT) in his left leg. However, in the past year, he faced a new challenge—PHT on his right leg. Unlike his previous experience, this case proved to be more stubborn and took nearly a year to resolve.

Matt’s journey provides deep insights into the complexities of PHT rehab and highlights the importance of strength training, patience, and persistence. This episode is a must-listen for runners struggling with recurring injuries, as Matt shares his key takeaways from his rehab journey, the role of gym-based strength work, and the adjustments that finally led to full recovery.

Key Takeaways from This Episode

🔹 The Reality of PHT Recurrence

• After successfully treating PHT on one side, Matt developed it on the other leg a year later.
• Despite applying the same rehab strategies, this case was more stubborn and required new approaches.

🔹 What May Have Caused the Second PHT Case

• Started a new training cycle with a strong emphasis on strides and uphill sprints.
• Simultaneously introduced gym training, leading to a hamstring strain near the knee.
• Once the strain healed, mild PHT symptoms began to develop, possibly due to hamstring weakness.

🔹 Rehab Attempts That Didn’t Work

• Performed targeted home-based hamstring strengthening exercises, focusing on painful movements.
• Experimented with different exercise frequencies, intensities, and recovery strategies.
• Symptoms remained at a mild but persistent 1-2/10 pain level for nearly a year.

🔹 The Breakthrough Moment

• Started going to the gym twice a week with a full-body strength program after running.
• Increased load with heavier weights and compound exercises (e.g., squats, deadlifts).
• Adopted a "one-set-per-exercise" approach to maximize exercise variety.
• Noticed improvements within 4 weeks, and symptoms completely resolved within 2 months.

🔹 Possible Reasons This Approach Worked

1. Heavier Strength Work – Increased tendon load beyond what was possible with home workouts.
2. Exercise Variety – Instead of focusing only on painful movements, he incorporated full-body training.
3. Running Before Strength Training – This may have helped fatigue healthy tendon fibers, forcing the injured portion to adapt and strengthen (as explained by tendon researcher Keith Baar).

🔹 Takeaways for Runners with PHT

• Strength training is non-negotiable if you want to avoid PHT.
• Ignoring symptoms early on can lead to longer recovery times. Address small flare-ups before they become chronic.
• The “Easy Interval Method” allowed Matt to include speed work without triggering symptoms.
• Runners should expect some setbacks. PHT recovery is not always linear, and adjusting training when needed is key.

Final Message from Matt

If you're dealing with mild but persistent PHT, don’t lose hope! The right training adjustments can help you return to pain-free running. Matt’s key lesson: Running alone makes you weaker—strength training is essential to stay resilient.

>> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

PHT Success Story: Brook Benten’s Journey to Recovery

In this powerful and inspiring episode, we welcome Brook Benten, a personal trainer, exercise physiologist, and author, who shares her deeply personal journey of overcoming Proximal Hamstring Tendinopathy (PHT). Brooke opens up about her struggles, setbacks, and the pivotal mindset shifts that led her to recovery.

What You’ll Learn in This Episode:

✅ Brook’s background in the fitness industry and how her passion for movement shaped her career
✅ How overtraining, perfectionism, and high self-expectations contributed to her PHT injury
✅ The emotional and psychological battles that amplified her pain and delayed healing
✅ The turning point—embracing wellness, strength training, and self-compassion
✅ Key strategies that helped Brook finally break free from chronic pain
✅ The connection between mental health, trauma, and persistent pain
✅ How she successfully returned to running, including her emotional comeback race

Key Takeaways for PHT Recovery:

💡 Strength training is crucial – Incorporating heavy resistance exercises (like deadlifts and hamstring curls) played a massive role in Brook’s recovery
💡 Mental health matters – Addressing emotional stress, perfectionism, and suppressed emotions was key to reducing pain sensitivity
💡 Healing is holistic – Nutrition, sleep, stress management, and social connections all play a role in tendon recovery
💡 Small wins matter – Celebrating progress (instead of dwelling on limitations) builds a positive mindset that supports recovery
💡 You are not alone – Many runners struggle with PHT, but with the right approach, full recovery is possible

Connect with Brook Benten:

📸 Instagram: @BrookBenten
🏃‍♀️ Strava: Brook Benten-Himena
Books: “Sweat with Brook Benten"
Or “10 Minutes to Slim and Sober.”  Availabile here: https://brookbenten.com/shop/

>> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

In this episode of the Run Smarter Podcast, I sit down with Dr. Keith Barr from the University of California, Davis, to uncover groundbreaking research on tendon health, rehabilitation, and performance. Dr. Barr shares his expertise on tendon tissue engineering, the role of mechanical loading in healing tendinopathies, and how to reverse chronic scar tissue formation. Whether you're a runner struggling with tendon pain or a coach looking to optimize performance, this episode is packed with game-changing insights.

What You'll Learn in This Episode

🔹 Why tendons develop scar tissue – and how stress shielding plays a role in tendinopathy
🔹 How to reverse chronic tendon damage – with the right type of loading strategy
🔹 The difference between tendon stiffness and perceived stiffness – and how it impacts performance and injury risk
🔹 Why isometric exercises are a game-changer – and how to use them effectively in rehab and injury prevention
🔹 The role of hormones in tendon injuries – including how menopause and testosterone affect tendon health
🔹 How to train smarter to avoid tendon injuries – including the optimal way to structure your running volume

Key Takeaways & Actionable Strategies

✅ Target the scar tissue with load – Use isometric holds after a workout to gradually reintroduce load to the weak areas
✅ Don’t rush into plyometrics – Start with long-duration isometric exercises before progressing to slow, heavy strength training
✅ Train twice a day for better tendon adaptation – Splitting your runs into two sessions improves tendon recovery and adaptation
✅ Respect the first few sessions of new training – The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk
✅ Consider hormonal factors – Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesis

Dr. Keith Barr’s Research & Resources

🔹 Follow Keith Barr on BlueSky: Muscle Science
🔹 Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for Tendinopathy

 >> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

In this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.

Episode Highlights:

• 00:00 – Introduction to today’s episode and Sara’s success story
• 00:33 – Background on Sara’s PHT journey and how it developed over the years
• 01:07 – Sara shares the onset of her symptoms dating back to 2009
• 02:34 – The chronic resurgence in 2017 and the role of life transitions
• 03:54 – Seeking treatment: from passive treatments to sports medicine
• 05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
• 06:48 – Diagnosis of PHT and later gluteal tendinopathy
• 08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
• 09:43 – The mental and emotional toll of chronic pain
• 10:41 – Finding Brodie’s podcast and beginning strength training
• 12:18 – The importance of slow, heavy progressive strength training in recovery
• 14:13 – Balancing treatment approaches and avoiding unnecessary interventions
• 16:29 – Returning to running: overcoming fear and rebuilding confidence
• 19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
• 24:27 – The impact of personality traits on chronic pain and recovery
• 27:53 – How stress and responsibility play a role in pain persistence
• 31:36 – Understanding the emotional component of pain and its management
• 34:27 – Key strategies for overcoming hypervigilance and overanalysis
• 37:45 – How to shift treatment strategies when progress plateaus
• 41:02 – Sara’s current status: running again and symptom management
• 42:51 – Final advice for PHT sufferers and key takeaways

Key Takeaways: 
✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT. 
✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery. 
✔ Addressing the mind-body connection can be a game-changer in managing chronic pain. 
✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential. 
✔ Recovery is a journey—adjusting your approach when progress stalls is key to success. 
✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.

Resources Mentioned:

• Sara's email: sarashaff@gmail.com
• Think Away Your Pain – David Schechter
• Healing Back Pain – Dr. John Sarno
• Emily's TMS Instagram
• Dan’s YouTube Channel: Pain Free You

 >> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Protein and Tendon Healing with Dr. David Minkoff

In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If you’ve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.

What You’ll Learn in This Episode: 
✔️ How amino acids are the building blocks for tendon repair and injury recovery.
✔️ The impact of protein deficiencies on healing and performance.
✔️ The role of gut health in protein absorption and utilization.
✔️ Why tracking protein intake may not be enough for optimal recovery.
✔️ How Perfect Amino can enhance muscle repair and prevent injuries.
✔️ The truth about collagen for tendon health—does it really work?
✔️ How endurance athletes can optimize protein intake for peak performance.
✔️ Creatine supplementation—should runners be taking it?
✔️ How to structure your protein intake to maximize tendon and muscle recovery.

Key Takeaways: 
🔹 Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
🔹 Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
🔹 Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
🔹 The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
🔹 Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
🔹 Runners with injuries should double their essential amino acid intake for enhanced recovery.
🔹 Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.

Recommended Products & Resources:
📖 The Search for the Perfect Protein by Dr. David Minkoff –
💊 Perfect Amino – Order from Body Health.
📰 Body Health Newsletter – Get daily insights on nutrition, performance, and recovery. 

Connect with Dr. David Minkoff & BodyHealth:
🌐 Website: https://www.bodyhealth.com

 >> Click here for the FREE 5-Day Course <<
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Learn more about Brodie's Research Database & AI Assistant 📄🔍

Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy

Episode Summary:
In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.

What You’ll Learn:

• What is shockwave therapy, and how does it work?
• Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.
• Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.
• Ideal candidates for shockwave therapy and when it might not be suitable.
• The role of combining shockwave with strength training for optimal results.

Key Takeaways:

• Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.
• Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.
• Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.
• Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.

Resources Mentioned:

• 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.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Episode Description: Welcome to another episode of the podcast dedicated to giving you the most up-to-date, evidence-based insights on managing Proximal Hamstring Tendinopathy (PHT). In this episode, Brodie tackles listener-submitted questions on all things PHT rehab. From understanding inflammation and its role in recovery to breaking down the benefits of squats versus deadlifts, this episode is packed with practical advice and strategies for your journey to recovery. Whether you're new to managing PHT or have been battling it for years, you'll find valuable takeaways to guide your rehab.

What You’ll Learn in This Episode:

• The truth about inflammation in tendinopathy and why "tendonitis" is an outdated term.
• How to distinguish between tendon thickening and other possible causes of swelling, such as bursa inflammation.
• The critical differences between squats and deadlifts for targeting the proximal hamstring tendon.
• Why Bulgarian split squats might flare up your symptoms and how to safely incorporate them into your rehab.
• Activities and daily tasks that often aggravate PHT and how to identify your personal triggers.
• The importance of focusing on pain and function trends rather than temporary swelling.
• Tips for resuming running post-PHT and the role of strength training in long-term recovery.

Listener Questions Answered in This Episode:

1. What does swelling in the tendon after rehab mean? Is it a sign of healing?
2. Do squats help with PHT recovery, and how do they compare to deadlifts?
3. What are the most common activities that aggravate PHT, and how can I manage them?
4. How can I safely return to running after PRP treatments and a partial hamstring tear?

Resources Mentioned:

• PHT Online Workshop: Learn how to design a personalized rehab plan, including running and strength training programs, with step-by-step video guides.
• Adjustable Dumbbells: A cost-effective solution for home strength training. Find second-hand deals on platforms like Facebook Marketplace.
• Free Injury Chat with Brodie: Book a call to discuss your rehab journey and explore tailored coaching options.

Brodie’s Final Advice:
Recovery from PHT is possible with the right approach. Focus on gradual progression, listen to your body, and don’t shy away from activities you enjoy—just adapt and rebuild your tolerance over time.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

In today’s episode, we dive into Kate’s inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT). Kate shares her experience, including the onset of her symptoms, the challenges she faced with traditional rehab methods, and the turning point that transformed her recovery. Her story reveals how addressing emotional and psychosocial factors played a critical role in her healing process. If you're navigating your own PHT recovery, this episode is filled with actionable insights and encouragement.

What You’ll Learn in This Episode:

• Kate’s Journey: How her PHT symptoms started and the initial struggles she faced with diagnosis and traditional rehab approaches.
• Rehab Challenges: Why conventional exercises didn’t work and how fear and deconditioning played a role in her pain progression.
• The Turning Point: How a family holiday, central nervous system relaxation, and a change in mindset began her path to recovery.
• Mind-Body Connection: The role of emotional and psychosocial factors in pain management and recovery.
• Actionable Strategies: Journaling, relaxation techniques, and changing beliefs about pain for effective recovery.
• Kate’s Results: From barely managing daily activities to driving long distances, enjoying social events, and returning to exercise.

Key Highlights:

• Understanding PHT Symptoms and Misdiagnoses: Kate recounts how initial scans and treatments failed to pinpoint her condition.
• Fear and Avoidance Cycle: How limiting activities out of fear of flare-ups contributed to her deconditioning.
• Mind-Body Realizations: Discovering that emotions were not just amplifying her pain but were potentially causing it.
• Practical Interventions That Worked:
  • Journaling to identify and address stressors.
  • Conscious relaxation techniques to calm the central nervous system.
  • Reframing fear-driven thoughts and building confidence in her body.
• Results in Real Time: Kate experienced significant improvements within days of addressing the emotional root of her pain.

Quotes from the Episode:

• "It was such a lightbulb moment when I realized my emotions weren’t just impacting my pain—they were causing it."
• "The biggest change came when I stopped thinking, ‘What did I physically do to cause this?’ and started asking, ‘How am I feeling right now?’"
• "You don’t have to rush. The gym will still be there next week when you’re ready."

Resources Mentioned:

• Think Away Your Pain by Dr. David Schechter
• Healing Back Pain by Dr. John Sarno
• Techniques for calming the central nervous system, such as deep breathing and journaling.

Final Takeaways:

• Recovery isn’t always about more exercises or stronger scans. Addressing fear, stress, and emotional connections can lead to profound and rapid improvements.
• If your rehab feels stagnant, consider exploring the mind-body connection and reassess how emotions might influence your pain.
• Small, meaningful steps—like journaling or joining a supportive community—can help rebuild your confidence and restore your quality of life.