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/ 

Youtube video mentioned: How to Rehab PHT Without a Gym
In this audience Q&A episode, Brodie answers your questions on PHT rehab, strength training, running progression and returning to sport. We cover some of the most common challenges during proximal hamstring tendinopathy recovery—from knowing when you're ready to start running again, to understanding why the tendon can still flare even when your strength exercises are completely pain-free.
Brodie also discusses how to structure strength and cardio during rehab, progressing walking, the role of step-ups, hamstring curls and Nordic curls, and how to safely introduce faster running and sprinting. We then tackle the bigger return-to-performance questions, including HYROX training, racquetball, marathon preparation and reducing the risk of PHT returning.
Topics covered:
 How long should you strengthen before returning to running? 
 Why can running still flare PHT when strength training is pain-free? 
 How to build tendon capacity as your running load increases 
 What should a weekly strength + cardio routine look like during PHT rehab? 
 When walking, should you progress duration, speed or incline first? 
 Why Brodie recommends weighted step-ups for PHT 
 Heavy hamstring curls: helpful or harmful? 
 Can Nordic curls and home exercises replace gym-based strengthening? 
 How to safely return to strides, faster running and sprinting 
 Training for HYROX while managing persistent PHT 
 How to decide when you're ready to return to sport 
 What determines whether a previously torn hamstring tendon is ready for marathon training? 
 If you could choose one strength exercise to help prevent PHT returning, what would it be? 
Whether you're just beginning PHT rehab or you're pain-free and trying to rebuild towards your previous running and sporting performance, this episode will help you understand how to progress without being unnecessarily held back by fear of flare-ups.

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MEDICAL & EDUCATIONAL DISCLAIMER
The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.
Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.
Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 
Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.
Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.
References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.
To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.
If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 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.

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MEDICAL & EDUCATIONAL DISCLAIMER
The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.
Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.
Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 
Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.
Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.
References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.
To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.
If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 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.

----------------------------------------------------------------
MEDICAL & EDUCATIONAL DISCLAIMER
The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.
Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.
Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 
Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.
Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.
References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.
To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.
If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 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.

----------------------------------------------------------------
MEDICAL & EDUCATIONAL DISCLAIMER
The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.
Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.
Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 
Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.
Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.
References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.
To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.
If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 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.

----------------------------------------------------------------
MEDICAL & EDUCATIONAL DISCLAIMER
The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.
Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.
Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 
Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.
Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.
References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.
To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.
If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.