Strategies to reduce your pain with Dr. Rachel Zoffness (Part 2)

We continue our journey! If you haven’t listened to part 1 of my chat with Dr. Rachel Zoffness please do so. Today, we dive into practical steps and strategies people can do when they are suffering from pain. Rachel first talks about the concept of ‘Cognitive behavioural therapy’ and what you think, affects how we feel emotionally, affects how we feel physically, which affects how you behave. Next, Rachel discusses some pain-control strategies and relaxation strategies such as mindfulness, body scanning and breathing exercises and explains why this helps reduce pain.  We finish off with the 6 lifestyle tips for better health and reduced pain all from her book the ‘pain management workbook’. (Apple users: Click ‘Episode Website’ for links to..) Check out Rachel’s personal website here You can also buy the Pain Management Workbook here Please also follow Rachel on Twitter & Instagram Click here to learn more about the PHT video course & to receive your 50% discount If you would like to learn more about having Brodie on your rehab team go to  Or book a free 20-min physio chat here

Title: Understanding and Managing Proximal Hamstring Tendinopathy: Practical Strategies for Pain Reduction

Introduction: Proximal Hamstring Tendinopathy, also known as High Hamstring Tendinopathy, can be a debilitating condition that affects both athletes and non-athletes alike. In this podcast transcript, we explore strategies to reduce pain associated with this condition with Dr. Rachel Zofniss. Our goal is to provide you with a comprehensive understanding of proximal hamstring tendinopathy, evidence-based treatments, and dispel common misconceptions.

Chapter 1: Introduction to Proximal Hamstring Tendinopathy Subtitle: A Brief Overview of the Condition

  • Proximal Hamstring Tendinopathy Explained
  • Meet Your Host: Brodie Sharp, Online Physiotherapist

In this section, we introduce the podcast’s topic and host, Brodie Sharp, who shares his personal experience with proximal hamstring tendinopathy. We provide a brief overview of the condition.

Chapter 2: The Science of Pain and Injury Subtitle: Understanding the Biopsychosocial Aspects of Pain

  • The Biopsychosocial Approach to Pain
  • The Brain’s Role in Pain Perception

Here, we delve into the biopsychosocial approach to understanding pain and how the brain plays a crucial role in the pain perception process.

Chapter 3: Practical Strategies for Pain Control Subtitle: Cognitive Behavioral Therapy and Relaxation Techniques

  • Cognitive Behavioral Therapy (CBT) Explained
  • The Role of Negative Self-Talk
  • Relaxation Strategies for Pain Reduction

In this section, we explore the concept of Cognitive Behavioral Therapy and how it can be a powerful tool for managing pain. We also touch upon the significance of relaxation techniques in reducing pain.

Chapter 4: Lifestyle Tips for Pain Management Subtitle: Addressing the Impact of Lifestyle Choices

  • The Role of Lifestyle in Pain Management
  • The Connection Between Sleep and Pain
  • Nutrition and Its Effects on Pain
  • Social Engagement as a Pain Management Strategy

This chapter emphasizes the importance of lifestyle choices in managing pain. We discuss the impact of sleep, nutrition, and social engagement on pain levels.

Chapter 5: Identifying Pain Triggers Subtitle: Recognizing Factors That Amplify Pain

  • Various Types of Pain Triggers
  • Emotional Triggers and Their Impact on Pain
  • The Connection Between Trauma and Pain

Here, we discuss different types of pain triggers, including emotional and environmental factors. We highlight the role of emotions, such as stress and low mood, in amplifying pain.

Chapter 6: Pacing Strategies for Pain Management Subtitle: Gradual Progression for Pain Reduction

  • The Importance of Setting Goals
  • Effective Pacing Strategies
  • Common Mistakes in Pacing

This chapter focuses on pacing strategies, highlighting the significance of setting achievable goals and taking gradual steps toward pain reduction. We also address common mistakes people make in their pacing efforts.

Chapter 7: The Power of Relaxation Techniques Subtitle: Mindfulness and Meditation for Pain Relief

  • The Benefits of Mindfulness and Meditation
  • Body Scan as a Relaxation Technique

In this section, we delve deeper into relaxation techniques, particularly mindfulness and meditation, as effective tools for pain relief. We introduce the body scan as one of the relaxation methods.

Conclusion: Empowering You to Manage Proximal Hamstring Tendinopathy Subtitle: Taking Control of Your Pain

  • Recap of Key Takeaways
  • The Journey to Pain Management

In the conclusion, we summarize the key takeaways from the podcast episodes and emphasize the importance of taking control of one’s pain through knowledge and practical strategies.