Q&A: When will sitting ease/foam rolling/massage guns/PHT warm-ups & cooldowns

Title: Overcoming Proximal Hamstring Tendinopathy: Q&A on Pain Relief, Stretching, and Warm-Up

Introduction: Welcome to another episode of our podcast dedicated to helping you overcome proximal hamstring tendinopathy (PHT). In this episode, we’ll address some common questions about managing PHT, including sitting pain, stretching, foam rolling, and warm-up exercises. My name is Brody Sharp, and I’m here to provide you with evidence-based insights and practical tips to conquer this condition.

Question 1: Is It Improving When Progressing with Weight but Sitting Pain Persists? Subtitle: Understanding the Relationship Between Strength Work and Sitting Pain

  • Many PHT sufferers experience persistent sitting pain even when they are progressing with their strength training.
  • The relationship between strength improvement and sitting pain varies among individuals.
  • Sitting compresses the tendon attached to the sitting bone, leading to discomfort.
  • Gradually increasing strength and tolerance for sitting is key to managing this pain.

Question 2: Are Stretching, Foam Rolling, and Massage Guns Effective for Pain Relief? Subtitle: Exploring Modalities for Temporary Pain Relief

  • Stretching can be beneficial if done within individual tolerance levels.
  • Excessive stretching can irritate the tendon and hinder healing.
  • Foam rolling and massage guns can provide temporary relief but should be used cautiously.
  • These modalities should complement strength and conditioning exercises, not replace them.

Sponsored Message: This episode is sponsored by the RunSmart Physiotherapy Clinic, where we provide tailored physiotherapy services for PHT sufferers, both in-person and online. If you need personalized assistance to overcome PHT, visit runsmarter.online to explore your options.

Question 3: Best Warm-Up and Cool-Down Strategies for Easing into Running with PHT? Subtitle: Customized Approaches to Preparing for Running

  • Warming up before running is crucial for minimizing PHT symptoms.
  • Individual responses to warm-up routines vary, making experimentation important.
  • Three warm-up strategies to consider: gradual intensity increase, light stretching, and pre-activation exercises.
  • Pre-activation exercises, such as long lever bridges, can have an analgesic effect on the tendons.
  • Cooling down with similar exercises can help manage post-run discomfort and maintain progress.

Conclusion: In this episode, we’ve explored essential insights and practical approaches to managing PHT, from addressing sitting pain to understanding the role of stretching and warm-up exercises. Remember that PHT management requires a personalized approach, so experiment with different strategies to find what works best for you.

Join us next time as we delve into the crucial distinction between a painful, strong tendon and a painful, weak tendon. Thank you for tuning in and taking control of your PHT rehabilitation journey. Stay safe, and remember that knowledge is power.