Q&A: Preserving Strength/Rehab vs Strength/Anterior Pelvic Tilts/Stride Implementation

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Title: Overcoming Proximal Hamstring Tendinopathy: Incorporating Strides into Your Rehab Plan

Subtitle: Understanding the Role of Strides in Your Proximal Hamstring Tendinopathy Rehabilitation

Introduction

In this episode of our ongoing series on proximal hamstring tendinopathy (PHT), we’re diving into a range of questions from our listeners. Proximal hamstring tendinopathy, often referred to as high hamstring tendinopathy, can be a frustrating and painful condition. It’s essential to gain clarity on various aspects of its management, including exercise routines, rehab stages, and when to incorporate certain activities like strides into your recovery plan.

Let’s address some of the key questions that our listeners have raised in this episode:

Question 1: Managing Exercise Routine During Travel

Heading: Maintaining Progress During Travel

Subheading: Strategies to Keep Your Recovery on Track

Listener Rob Jones shares his concerns about maintaining his progress during a two-week holiday without access to his regular gym equipment. Rob wants to know if easing back on exercise during this period will set him back and how long of a rest period is acceptable before symptoms worsen.

In response, we emphasize that maintaining your strength during short breaks is manageable. We explain the principle of “hard to gain, easy to maintain” and offer practical tips on preserving your strength while traveling. We also emphasize the importance of forecasting and planning your exercise routine based on the duration of your travel.

Question 2: Incorporating Rehab Stages and Strength Training

Heading: Balancing Rehab Stages and Strength Training

Subheading: Understanding the Role of Rehab Phases in PHT Recovery

Brent inquires about integrating rehab stages from the Goom-Maliara study into his routine. He is alternating between stage two and stage three rehab exercises on his run, bike, run, and strength days. Brent seeks clarification on whether these rehab stages should be considered strength training and if this approach might be counterproductive.

We clarify the difference between rehab and strength training, emphasizing that strength training aims to increase force production significantly. We suggest that once you reach the strength training phase, you cannot do it daily and need to allow for recovery. We discuss the concept of high, low, medium, and rest days in your training routine and highlight the importance of finding the right balance between strength and recovery.

Question 3: Addressing Pelvic Tilt in PHT

Heading: Debunking the Pelvic Tilt Myth

Subheading: Dispelling Misconceptions About Pelvic Tilt and PHT

Jennifer shares her experience with a physical therapist who suggested that her hamstring issues were due to a pelvic tilt. She wants to know if an anterior pelvic tilt can cause PHT and if there is any benefit to correcting it. Jennifer also mentions her hesitation to stop doing certain breathing exercises in case they help.

In response, we debunk the myth that pelvic tilt is a significant factor in causing PHT. We explain that minor anatomical variations, such as a slight pelvic tilt, are common and usually not responsible for PHT. We caution against relying on short-term fixes and emphasize the importance of evidence-based rehabilitation to achieve lasting results. We encourage Jennifer to focus on what has been shown to work effectively.

Question 4: Incorporating Strides in PHT Rehab

Heading: Reintroducing Strides in PHT Recovery

Subheading: When and How to Include Strides in Your Rehab Plan

Rebecca raises a question about when it’s appropriate to reintroduce strides into a return-to-run routine while managing PHT. She wonders whether the condition needs to be entirely resolved before incorporating strides.

We address Rebecca’s query by explaining that strides can be reintroduced during the rehab process and do not necessarily require a complete resolution of PHT. We highlight the importance of integrating running and speed work progressively into your rehab plan, finding the right balance between challenging the body and avoiding exacerbation of symptoms.

Conclusion

Proximal hamstring tendinopathy can be a complex and frustrating condition, but it’s crucial to approach its management with a clear understanding of evidence-based strategies. In this episode, we’ve tackled various questions related to exercise routines, rehab stages, pelvic tilt, and the incorporation of strides into your PHT rehab plan. Remember that every individual’s journey with PHT is unique, and it’s essential to tailor your approach to your specific needs and progress.

If you’re dealing with PHT, keep in mind that a well-structured rehabilitation plan, consistency, and gradual progression are key to your recovery. Always consult with a qualified healthcare professional or physiotherapist for personalized guidance on managing your condition.

Thank you for joining us in this episode of our podcast series on overcoming proximal hamstring tendinopathy. We hope you found these insights valuable in your journey to recovery.