From Constant Pain to Running Again: Jane’s PHT Success Story from Overcoming Proximal Hamstring Tendinopathy

Jane is a lifelong competitive runner who spent years dealing with persistent pain around the upper hamstring and sit bone. Along the way, she tried shockwave therapy, dry needling, stretching, massage, foam rolling, massage guns, nerve flossing, heat, ice and more. Some provided temporary relief, but nothing seemed to address the underlying problem. Eventually, things deteriorated to the point where walking forwards was painful, sitting and sleeping were difficult, and Jane genuinely questioned whether she would ever run properly again.

After discovering the podcast, Jane joined my 60-Day PHT Recovery Blueprint and began approaching her rehab very differently: understanding tendon load and capacity, introducing slow progressive strength training, carefully monitoring symptoms and gradually rebuilding her running.

Just 14 weeks later, Jane's story looks remarkably different. She's lifting heavier than she ever thought possible, sitting and sleeping more comfortably, building her running back up and recently completed a slow 15 km run.

In this episode, we discuss:

The early symptoms Jane initially mistook for sciatica, piriformis problems and weak glutes
Why years of passive treatments only seemed to provide temporary relief
The point where her PHT became so severe she could barely walk forwards
Why understanding load vs tendon capacity completely changed her approach
How Jane found the right starting point for progressive strength training
The importance of tracking pain and returning to baseline after loading
Her extremely gradual return from one-minute run/walk intervals to longer running
How she managed flare-ups from sitting and long car journeys
The emotional challenge of rebuilding from almost nothing
The gym breakthrough that brought Jane to tears
Why recording the small wins helped her recognise how far she'd actually come
Jane's advice for anyone with chronic PHT who feels like they've tried everything and is beginning to lose hope

Jane isn't at the end of her PHT journey yet, but that's part of what makes this conversation so valuable. It's a real look at what recovery can actually involve: patience, setbacks, small victories, progressive loading and gradually rebuilding trust in your tendon.

As Jane puts it: be dedicated, be patient and be positive.

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