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Sign up for the FREE PHT 5-Day Course HEREโ Questions Answered in This Episode:
How do I correctly perform Keith Barrโs 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 Iโve flared up?What do I do when I can no longer progress my exercises?Could walking on a treadmill cause a flare-up?๐ก 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 surgeryโtrack 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 baselineโ1โ3 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.๐ง Brodieโs Insight:
โConsistency and experimentation are key. You're not just following a planโyou're learning how your tendon responds. The more data points you collect, the smarter your rehab becomes.โ
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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Sign up for the FREE PHT 5-Day Course HEREIn 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.
๐ง 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 withโand the common thread between them.Psychological struggles:
How to shift your mindset when it feels like youโll 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:
Whatโs necessary when reintroducing running post-injury?Strength progression pacing:
How to safely increase weights, reps, or volumeโespecially for seniors or those easily flared up.Does slower recovery = weaker tendon?
Brodie breaks down the myths and shares what really influences recovery time.๐งฐ Key Takeaways:
Keep training unaffected muscles to prevent deconditioning and stay mentally engaged.Flare-ups are learning opportunitiesโnot failures.Progress rehab slowly and smartlyโespecially if you're prone to setbacks.Your mindset matters. Reframing rehab as your new โsportโ can be a game-changer.Progress only one variable at a timeโreps, weight, or frequencyโnot all at once.Recovery time from soreness is multifactorial: nutrition, sleep, age, and stress all play a role.๐ Brodie Mentions:
Book: Rebound by Carrie Jackson Cheadle
(A great read for injured athletes struggling with identity and motivation.)๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
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๐๐Sign up for the FREE PHT ROADMAP ๐๐
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Sign up for the FREE PHT 5-Day Course HEREIn this milestone Q&A episode, Brodie tackles your most pressing questions about proximal hamstring tendinopathy (PHT) โ 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.
๐ง What You'll Learn:
โ Cycling & PHT โ When cycling to work becomes part of the problem
โ Long-Term Recovery Doubts โ โWill I ever be pain free again?โ
โ Tight Hip Flexors โ Do they relate to PHT or are they just noise?
โ Flare-Up Triggers โ Why some weeks you feel greatโฆ and others fall apart
โ Running Strategy โ When to stop, reduce, or push through
โ Speed Work โ The right time to reintroduce faster running
โ Sleep Disruption โ Why some flare-ups hit hardest at night
โ Nervous System Involvement โ How chronic PHT becomes more than just tendon pain
โ Hot or Burning Sensations โ What it means when your tendon feels โhotโ
โ Post-Rehab Maintenance โ What to do after symptoms go away๐ง 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 tweakโnot trashโyour rehab plan.Training load โ 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 โ progress: It might be a sign of irritation or nerve sensitivity.๐ ๏ธ Helpful Resources Mentioned:
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
๐๐Sign up for the FREE PHT ROADMAP ๐๐
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Sign up for the FREE PHT 5-Day Course HEREIn 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 potentialโthis Q&A is packed with practical insights to help you take control of your recovery.
๐ง What Youโll Learn in This Episode:
๐ Is gentle running delaying healing? How to use "pain rules" to guide your load management.โ Can PHT fully heal? Yesโand Brodie explains how research supports complete tendon recovery (with some important caveats about pain).๐งฑ Isometrics revisited: Brodie shares how his views have shifted after his chat with Dr. Keith Barr and what exercises he now recommends.๐๏ธโโ๏ธ How should isometrics be programmed? Duration, intensity, and how to pair with RDLs, curls, and step-ups.๐ถโโ๏ธ When to do loading exercises vs walking: How to time your rehab and avoid diagnostic confusion.๐ช Am I getting stronger if I still have pain? Why strength and pain are different metricsโand how to track both.๐ Sitting pain: annoying or damaging? Whether long car rides are actually harming your tendon and how to modify.๐ค 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.๐ How do I progress my running? A guide to adding a third running day without flaring up symptoms.๐ญ Living with PHT as a performer: Does pushing through mild pain lead to long-term damage? Plus, are foam rollers helpful or harmful?๐ Stay Tuned:
This is just part 1 of a multi-episode Q&A seriesโmore listener questions and in-depth answers coming soon. If youโd like to submit a question for a future episode, sign up for the free email course and keep an eye on your inbox!
๐ ๏ธ Helpful Resources Mentioned:๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
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Sign up for the FREE PHT 5-Day Course HEREIn 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 Youโll Learn in This Episode:
The progression of Moiraโs 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 athleteโs identity.The role of pain science in Moiraโs 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 wasnโt 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.๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
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Sign up for the FREE PHT 5-Day Course HEREOptimal Nutrition for Tendon Recovery with Jordi Sullivan
๐ 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.
๐ง What Youโll Learn:
Why calorie intake is essentialโespecially during injuryHow to calculate protein needs and why it's vital for tissue repairA breakdown of carbs and fats: their role in recovery and daily fuelingHow to spot signs of under-fuelling, both short- and long-termWhen (and if) supplements like collagen, vitamin D, and protein powders are worth usingHow to keep nutrition simple without sacrificing resultsWhat recreational runners can learn from elite athlete routinesโwithout overdoing itThe โfactoryโ analogy to understand how your body uses food to heal๐ค 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.
๐ Visit The Fight Dietitian Website๐ Website 'PDF Guides & Courses'๐ธ Follow Jordi: @the_fightdietitian๐ธ Follow Lauren (Endurance Specialist): @thexfitdietitian
๐ Resources & Links:๐ฌ Key Quotes:
"If youโre under-fuelling long-term, your body starts shutting down systems it canโt afford to run. That includes your bones, immune system, and even your mood." โ Jordi Sullivan"Supplements should supplement your dietโnot replace a poor one. Start with food first." โ Jordi Sullivan๐ง Tune In If:
You're recovering from PHT or any injury and want to optimize your healingYou want clarity on protein, carbs, fats, and how much you really needYouโre curious about collagen, vitamin C, and other trendy recovery supplementsYou want to stop guessing and start fuelling your body the smart way
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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Sign up for the FREE PHT 5-Day Course HEREEpisode Summary
In todayโs 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 challengeโPHT on his right leg. Unlike his previous experience, this case proved to be more stubborn and took nearly a year to resolve.
Mattโs 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
๐น 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.๐น 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.๐น Rehab Attempts That Didnโt 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.๐น 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.๐น Possible Reasons This Approach Worked
Heavier Strength Work โ Increased tendon load beyond what was possible with home workouts.Exercise Variety โ Instead of focusing only on painful movements, he incorporated full-body training.Running Before Strength Training โ This may have helped fatigue healthy tendon fibers, forcing the injured portion to adapt and strengthen (as explained by tendon researcher Keith Baar).๐น 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 โEasy Interval Methodโ 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, donโt lose hope! The right training adjustments can help you return to pain-free running. Mattโs key lesson: Running alone makes you weakerโstrength training is essential to stay resilient.
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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Sign up for the FREE PHT 5-Day Course HEREPHT Success Story: Brook Bentenโs 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 Youโll Learn in This Episode:
โ Brookโs background in the fitness industry and how her passion for movement shaped her career
โ How overtraining, perfectionism, and high self-expectations contributed to her PHT injury
โ The emotional and psychological battles that amplified her pain and delayed healing
โ The turning pointโembracing wellness, strength training, and self-compassion
โ Key strategies that helped Brook finally break free from chronic pain
โ The connection between mental health, trauma, and persistent pain
โ How she successfully returned to running, including her emotional comeback raceKey Takeaways for PHT Recovery:
๐ก Strength training is crucial โ Incorporating heavy resistance exercises (like deadlifts and hamstring curls) played a massive role in Brookโs recovery
๐ก Mental health matters โ Addressing emotional stress, perfectionism, and suppressed emotions was key to reducing pain sensitivity
๐ก Healing is holistic โ Nutrition, sleep, stress management, and social connections all play a role in tendon recovery
๐ก Small wins matter โ Celebrating progress (instead of dwelling on limitations) builds a positive mindset that supports recovery
๐ก You are not alone โ Many runners struggle with PHT, but with the right approach, full recovery is possibleConnect with Brook Benten:
๐ธ Instagram: @BrookBenten
๐โโ๏ธ Strava: Brook Benten-Himena
Books: โSweat with Brook Benten"
Or โ10 Minutes to Slim and Sober.โ Availabile here: https://brookbenten.com/shop/๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
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Sign up for the FREE PHT 5-Day Course HEREIn 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
๐น Why tendons develop scar tissue โ and how stress shielding plays a role in tendinopathy
๐น How to reverse chronic tendon damage โ with the right type of loading strategy
๐น The difference between tendon stiffness and perceived stiffness โ and how it impacts performance and injury risk
๐น Why isometric exercises are a game-changer โ and how to use them effectively in rehab and injury prevention
๐น The role of hormones in tendon injuries โ including how menopause and testosterone affect tendon health
๐น How to train smarter to avoid tendon injuries โ including the optimal way to structure your running volumeKey Takeaways & Actionable Strategies
โ Target the scar tissue with load โ Use isometric holds after a workout to gradually reintroduce load to the weak areas
โ Donโt rush into plyometrics โ Start with long-duration isometric exercises before progressing to slow, heavy strength training
โ Train twice a day for better tendon adaptation โ Splitting your runs into two sessions improves tendon recovery and adaptation
โ Respect the first few sessions of new training โ The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk
โ Consider hormonal factors โ Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesisDr. Keith Barrโs Research & Resources
๐น Follow Keith Barr on BlueSky: Muscle Science
๐น Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for Tendinopathy
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
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Sign up for the FREE PHT 5-Day Course HEREIn 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 youโre currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.
Episode Highlights:
00:00 โ Introduction to todayโs episode and Saraโs success story00:33 โ Background on Saraโs PHT journey and how it developed over the years01:07 โ Sara shares the onset of her symptoms dating back to 200902:34 โ The chronic resurgence in 2017 and the role of life transitions03:54 โ Seeking treatment: from passive treatments to sports medicine05:49 โ Ineffective treatments: PRP, dry needling, and acupuncture06:48 โ Diagnosis of PHT and later gluteal tendinopathy08:15 โ Attempting different procedures: Tenex, injections, and shockwave therapy09:43 โ The mental and emotional toll of chronic pain10:41 โ Finding Brodieโs podcast and beginning strength training12:18 โ The importance of slow, heavy progressive strength training in recovery14:13 โ Balancing treatment approaches and avoiding unnecessary interventions16:29 โ Returning to running: overcoming fear and rebuilding confidence19:22 โ A pivotal moment: discovering โThink Away Your Painโ and the mind-body connection24:27 โ The impact of personality traits on chronic pain and recovery27:53 โ How stress and responsibility play a role in pain persistence31:36 โ Understanding the emotional component of pain and its management34:27 โ Key strategies for overcoming hypervigilance and overanalysis37:45 โ How to shift treatment strategies when progress plateaus41:02 โ Saraโs current status: running again and symptom management42:51 โ Final advice for PHT sufferers and key takeawaysKey Takeaways:
โ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT.
โ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery.
โ Addressing the mind-body connection can be a game-changer in managing chronic pain.
โ Hypervigilance and fear of movement can perpetuate painโlearning to reframe these thoughts is essential.
โ Recovery is a journeyโadjusting your approach when progress stalls is key to success.
โ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.Resources Mentioned:
Sara's email: [email protected] Away Your Pain โ David SchechterHealing Back Pain โ Dr. John SarnoEmily's TMS InstagramDanโs YouTube Channel: Pain Free You
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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Sign up for the FREE PHT 5-Day Course HEREProtein 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 youโve 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 Youโll Learn in This Episode:
โ๏ธ How amino acids are the building blocks for tendon repair and injury recovery.
โ๏ธ The impact of protein deficiencies on healing and performance.
โ๏ธ The role of gut health in protein absorption and utilization.
โ๏ธ Why tracking protein intake may not be enough for optimal recovery.
โ๏ธ How Perfect Amino can enhance muscle repair and prevent injuries.
โ๏ธ The truth about collagen for tendon healthโdoes it really work?
โ๏ธ How endurance athletes can optimize protein intake for peak performance.
โ๏ธ Creatine supplementationโshould runners be taking it?
โ๏ธ How to structure your protein intake to maximize tendon and muscle recovery.Key Takeaways:
๐น Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
๐น Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
๐น Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
๐น The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
๐น Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
๐น Runners with injuries should double their essential amino acid intake for enhanced recovery.
๐น Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.Recommended Products & Resources:
๐ The Search for the Perfect Protein by Dr. David Minkoff โ
๐ Perfect Amino โ Order from Body Health.
๐ฐ Body Health Newsletter โ Get daily insights on nutrition, performance, and recovery.Connect with Dr. David Minkoff & BodyHealth:
๐ Website: https://www.bodyhealth.com
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
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 Brodieโs database of research papers and podcast episodes for tailored advice. -
๐๐Sign up for the FREE PHT ROADMAP ๐๐
Learn more about Brodie's PHT AI Assistant ๐๐
Sign up for the FREE PHT 5-Day Course HERELearn more about Brodie's Research Database & AI Assistant ๐๐
๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐Paper 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 Youโll 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 3โ6 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 Brodieโs database of research papers and podcast episodes for tailored advice. -
๐๐Sign up for the FREE PHT ROADMAP ๐๐
Learn more about Brodie's PHT AI Assistant ๐๐
Sign up for the FREE PHT 5-Day Course HERE๐๐ Sign up for the FREE PHT 5-Day Course HERE ๐๐
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoEpisode 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 Youโll 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:
What does swelling in the tendon after rehab mean? Is it a sign of healing?Do squats help with PHT recovery, and how do they compare to deadlifts?What are the most common activities that aggravate PHT, and how can I manage them?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.Brodieโs Final Advice:
Recovery from PHT is possible with the right approach. Focus on gradual progression, listen to your body, and donโt shy away from activities you enjoyโjust adapt and rebuild your tolerance over time. -
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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info -
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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoIn todayโs episode, we dive into Kateโs 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 Youโll Learn in This Episode:
Kateโs Journey: How her PHT symptoms started and the initial struggles she faced with diagnosis and traditional rehab approaches.Rehab Challenges: Why conventional exercises didnโt 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.Kateโs 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 werenโt just impacting my painโthey were causing it.""The biggest change came when I stopped thinking, โWhat did I physically do to cause this?โ and started asking, โHow am I feeling right now?โ""You donโt have to rush. The gym will still be there next week when youโre ready."Resources Mentioned:
Think Away Your Pain by Dr. David SchechterHealing Back Pain by Dr. John SarnoTechniques for calming the central nervous system, such as deep breathing and journaling.Final Takeaways:
Recovery isnโt 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 stepsโlike journaling or joining a supportive communityโcan help rebuild your confidence and restore your quality of life. -
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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info -
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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoEpisode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.
He discusses two key studies:
1.) Vitamin Cโenriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping ReviewThe conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.
Key Takeaways:
Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.Research Insights:A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.A scoping review on Vitamin Cโs role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.Practical Application:While there isnโt a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.
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For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoEpisode Summary:
In todayโs episode, we dive into new research that explores an innovative MRI technique for diagnosing Proximal Hamstring Tendinopathy (PHT) with greater accuracy. We'll break down a study titled 'Magnetic Resonance Imaging With a Novel Hip Flexion Scanning Position for Diagnosing Proximal Hamstring Tendinopathy' including the study's findings and discuss how this new hip flexion scanning position may help identify PHT pathology that traditional MRI positions could miss.
Key Takeaways:
The Traditional MRI Position: Lying on your back with legs outstretched has been the standard scanning position. However, this method may miss some crucial signs of PHT, especially in tendinopathy cases where physical changes in the tendon aren't obvious.Novel MRI Position: A new method involves scanning patients on their side with hips flexed at approximately 90 degrees, mimicking the sitting position that often aggravates PHT symptoms. This position may reveal more severe injuries, such as tendon ruptures, that could be missed in the traditional position.Study Results: The study found that using the hip flexion position increased the detection of severe tendon issues, including tendon ruptures, in 33% of cases, which were initially diagnosed as normal or less severe using the traditional method.Implications for Runners and Patients: If you're dealing with PHT symptoms and undergoing an MRI, it may be worth discussing the option of scanning in this hip-flexed position with your healthcare provider.What Youโll Learn:
Why PHT can be challenging to diagnose accurately with standard MRI techniques.The importance of considering alternative MRI positions for more accurate results.Understanding that an MRI is just one piece of the puzzle when diagnosing and treating tendinopathy.Why pain severity doesn't always correlate with MRI findings and how this can affect your treatment plan.By tuning into this episode, you'll gain valuable insights into the evolving science behind PHT diagnosis and learn how to be a more informed participant in your own recovery process.
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