Q&A: Bridges, Tears, Flare-Ups, Walking Triggers & Rehab Without Deadlifts

Questions Answered in This Episode:

How do I correctly perform Keith Barr’s isometric bridge for PHT?
Can I build a rehab routine without deadlifts if I have knee issues?
Can diseased tendons or partial tears ever fully heal?
Should I keep doing strength sessions if I’ve flared up?
What do I do when I can no longer progress my exercises?
Could walking on a treadmill cause a flare-up?

Key Takeaways:

Keith Barr’s Isometric Strategy: Use an anterior pelvic tilt during a single-leg bridge to target the proximal hamstring tendon more directly.
Training Around Knee Pain: Modify deadlift range, keep the shin vertical, and experiment with tolerable load zones to stay active during knee flare-ups.
Partial Tears & Recovery: Tendons with partial tears can often recover without surgery—track your strength, function, and symptom trends instead of obsessing over scan results.
Managing Flare-Ups: You don’t need to wait for a full return to baseline—1–3 days of rest followed by finding a new adaptation zone is often ideal.
Progression Plateaus: When nearing max capacity in exercises, micro-progressions (e.g. +1 rep or +2 lbs) and reduced frequency (e.g. 2x/week) may be best.
Walking Flare-Up Clues: High frequency, speed, incline, or insufficient recovery might turn a low-load activity like walking into a trigger.

Brodie’s Insight:

“Consistency and experimentation are key. You’re not just following a plan—you’re learning how your tendon responds. The more data points you collect, the smarter your rehab becomes.”

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