PHT Q&A: Rehab, Loading & Returning to Sport

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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.