{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Overcoming Proximal Hamstring Tendinopathy","title":"The Weekly Routine to Heal Your PHT: Isometrics vs Concentrics & Eccentrics","html":"","width":"100%","height":180,"duration":2318,"description":"If you’re trying to recover from proximal hamstring tendinopathy, you’ve probably come across plenty of conflicting advice around the “best” way to load your tendon. Should you focus on isometrics? Are eccentrics the gold standard? Or should you be doing heavy concentric and eccentric strength work?\nIn this episode, Brodie breaks down the different types of muscle contractions and, more importantly, explains how to combine them into a practical weekly PHT rehab routine.\nYou’ll learn why isometrics can be particularly useful for pain relief and tendon stress relaxation, why eccentric-only training doesn’t appear to have a unique advantage over combined concentric and eccentric loading, and why the amount of load you can safely tolerate may matter more than the contraction type itself.\nBrodie also explains how your rehab should evolve as symptoms settle and capacity improves, moving from frequent, lower-load isometrics toward heavier and more functional strength training.\nIn this episode:\nIsometric vs concentric vs eccentric contractions explained\nThe two major benefits of isometrics for PHT\nKeith Baar’s concepts of stress shielding and stress relaxation\nWhy 20–30 second isometric holds can provide a useful tendon stimulus\nWhy eccentrics aren’t necessarily the “magic bullet” for tendon rehab\nWhen eccentric-biased exercises may still be particularly useful\nWhy heavy loading appears more important than the specific contraction type\nHow to use pain and next-day symptoms to guide progression\nWhen to progress from isometrics into heavier movement-based exercises\nHow to structure your rehab using a High → Low → Moderate → Rest approach\nHow running, cardio, recovery and individual goals fit into your weekly routine\nExample weekly structure:\nMonday – HIGH\nHeavy strength work such as deadlifts, step-ups and hamstring curls. Typically around 3 sets of 6–8 challenging repetitions.\nTuesday – LOW\nLower-load isometrics using the Keith Baar-style protocol: approximately 3–4 sets...","thumbnail_url":"https://img.transistorcdn.com/U9QHyZiuMTAQbAt-L5NPn321w0Wzs7Udil1bb-3dkWM/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgxLzE2ODEw/MjE0MzEtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}