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How I Finally Fixed My Proximal Hamstring Tendinopathy

Run Smarter (Brodie Sharpe, Physio)
Run Smarter (Brodie Sharpe, Physio)•May 27, 2026

Why It Matters

Understanding how to safely load a healing hamstring tendon transforms a chronic, performance‑limiting injury into a manageable condition, enabling athletes to resume training and creating a scalable market for targeted physiotherapy programs.

Key Takeaways

  • •Use cushions and adjust chair height to reduce sit‑bone pressure
  • •Rotate sitting, standing, kneeling every 30‑20‑20 minutes throughout day
  • •Progressively load hamstring tendon with slow, heavy half‑range deadlifts
  • •Use pain‑free isometric holds as temporary relief, not cure
  • •Track daily baseline tasks to gauge overload and adjust training

Summary

The video chronicles a physiotherapist’s five‑year battle with proximal hamstring tendinopathy (PHT) after shifting from marathon training to sprint‑focused triathlons, and outlines the protocol he finally used to recover and return to heavy lifting and fast running.

He explains that sitting pain stems from the tendon being compressed against the sit‑bone, and recommends a cushion, raised chair, and a 30‑minute sit/20‑minute stand/20‑minute kneel rotation to preserve tolerance. Isometric holds provide short‑term relief, but lasting healing requires slow, heavy, progressive strength work—specifically half‑range dumbbell deadlifts and single‑leg prone curls, progressed by reducing reps as weight increases.

He illustrates progress with a “dog‑food” test—leaning forward to place a bowl—to monitor daily baseline pain, and shares milestones such as deadlifting his 75 kg bodyweight for three sets of six after five months. The creator also offers a free questionnaire, podcast, and paid programs, claiming to have helped over 500 PHT sufferers.

The approach underscores the danger of the pain‑rest‑weakness spiral and shows that disciplined load management, rather than avoidance, drives tendon adaptation. For athletes and clinicians, the protocol provides a replicable, evidence‑based roadmap that can be monetized through online rehab services.

Original Description

⬇️ Take the 30-second PHT questionnaire here:
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OTHER LINKS:
🎙️ Listen to the Overcoming Proximal Hamstring Tendinopathy Podcast:
📚 FREE 5-Day Email Course:
📚 60 Day PHT Blueprint Online Course:
📚 Work 1-on-1 with Brodie:
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Buttock pain when sitting or running?
Pain around the sit bone that just won’t settle down no matter how much you rest, stretch or foam roll?
In this video, I break down the exact lessons that finally helped me overcome 5 years of proximal hamstring tendinopathy (PHT).
As both a runner and physiotherapist, I made a lot of mistakes early on:
- Resting too much
- Stretching aggressively
- Progressing rehab too quickly
- Chasing pain relief instead of long-term tendon adaptation
But through years of experimentation, setbacks and learning from over 500 runners with PHT, I eventually found a roadmap that worked.
In this video, I cover:
- Why sitting hurts with PHT
- How I improved my sitting tolerance
- The “pain-rest-weakness downward spiral”
- Isometric exercises for temporary pain relief
- The strength exercises that changed everything
- How I progressed load without constant flare-ups
- The biggest mistakes runners make during rehab
- Why boom-bust rehab cycles keep people stuck
- How I managed flare-ups without losing progress
If you’re struggling with persistent hamstring tendon pain, glute pain while sitting, or pain near the sit bone during running, there is hope.
If this video resonates with you, leave a comment saying:
“I pledge to rehab smarter.”
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counselling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
00:00 5 Years of Frustration
01:14 The Sitting Pain Nobody Explained
02:45 Avoid the Pain, Rest, Weakness Downward Spiral
03:33 Isometric Exercises for PHT
04:05 What Finally Started Healing The Tendon
07:24 The Real Cause Behind My Flare-Ups
09:37 The Biggest Epiphany In My Recovery

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