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/ 

Can nutrition actually help your tendon heal?
Progressive loading remains the foundation of tendon rehab. But while your tendon is responding and rebuilding, nutrition may help provide the ingredients it needs to support that process.
In this episode, I break down a new 2026 paper titled Rehabilitation Nutrition for Tendon and Ligament Injuries: From Collagen Remodelling to Return to Activity and Sport.
We explore what the latest research says about energy availability, protein, collagen + vitamin C, creatine, vitamin D, calcium and omega-3s — including where the evidence is strong and where it remains more theoretical.
In This Episode:
Why progressive tendon loading remains the foundation of recovery
How low energy availability could interfere with collagen remodelling and your ability to tolerate rehab
Why simply eating more protein isn't enough to heal a tendon
The recommended 1.6–2.2 g/kg/day of protein
Why spreading protein throughout the day may be beneficial
The difference between traditional protein sources and collagen-specific amino acids
How collagen + vitamin C may support collagen synthesis around your rehab sessions
My practical collagen protocol: ~30 g collagen + 50–100 mg vitamin C, 30–60 minutes before tendon loading
Why the loading stimulus that follows the collagen matters
How creatine (3–5 g/day) may indirectly support tendon rehab by helping maintain muscle mass, strength and training capacity
The role of vitamin D and calcium, particularly when you're deficient
Why a food-first approach should generally come before supplementation
How omega-3 fatty acids may support the resolution of inflammation
Why nutrition should support your rehab rather than replace progressive loading

Practical Takeaways

Protein: 1.6–2.2 g/kg of body weight per day, ideally spread throughout the day.
Collagen + Vitamin C: Around 30 g collagen with 50–100 mg vitamin C, taken approximately 30–60 minutes before an appropriate tendon-loading session.
Creatine: Approximately 3–5 g/day.
Calcium: Approximately 1,000–1,200 mg/day from dietary sources and/or supplementation when intake is inadequate.
Vitamin D: Focus on achieving sufficient levels, particularly if you're deficient or have limited sun exposure.
Omega-3s: Approximately 2–3 g/day of combined EPA + DHA may be considered when dietary intake is insufficient.
Most importantly, don't become distracted by the 1% strategies while neglecting the fundamentals.
Load the tendon appropriately. Eat enough. Get enough protein. Then start looking at the additional strategies that may help optimise the recovery environment.

Nutrition isn't a replacement for good tendon rehab, but when you're dealing with a stubborn condition like PHT, it makes sense to ensure you're giving your body the resources it needs to adapt.

👉 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/ 

What if we could improve tendon healing by manipulating the immune system, injecting ozone, or even exposing the tendon to specific wavelengths of light?
In this episode of the Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie explores three emerging areas of tendon research that sound futuristic—but are already producing some fascinating early results.
Most of this research is still preclinical, so this isn't an episode about treatments you should rush out and try. Instead, we look at what scientists are discovering about tendon healing, how convincing the evidence currently is, and whether these approaches could eventually have a role in treating stubborn conditions like PHT.
In this episode:
Immune therapy & “smart scaffolds”Why inflammation isn't necessarily the enemy during tendon healing
How researchers are developing hydrogels and scaffolds that can respond to the tendon environment
The potential role of exosomes in regulating inflammation and collagen repair
Why this technology is fascinating—but still a long way from routine PHT treatment

Oxygen–ozone therapyWhat an ozone injection actually is
How a small amount of oxidative stress may trigger a beneficial biological response
A striking tennis-elbow study where 92.8% of the ozone group had favourable resting-pain outcomes at nine months, compared with 39.5% following corticosteroid
What animal research suggests about ozone and tendon strength
Why the evidence is still too limited to recommend it for PHT

Photobiomodulation / light therapyHow red and near-infrared light may influence the mitochondria inside tendon cells
Why different wavelengths and doses matter
Animal research showing approximately:40% lower inflammatory markers
65% greater markers associated with inflammation resolution
1.7× better type-I-to-type-III collagen ratio
20% greater tendon tensile strength

Why these impressive laboratory results don't yet mean you should buy a red-light device for PHT

The key message:
These treatments all approach tendon healing differently, but they share an important idea: future tendinopathy treatment may involve improving the biological environment of the tendon alongside progressive rehabilitation.

For now, there isn't enough evidence to recommend any of these approaches specifically for proximal hamstring tendinopathy.
So while researchers continue exploring the weird and wonderful future of tendon healing, stick with the fundamentals that we know work: appropriate load management, progressive strengthening and gradually rebuilding tendon capacity.

👉 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