Build Strong, Resilient Hips
Without Guessing, Resting Forever or Giving Up the Activities You Love
This 12-Week Clinical System uses your assessment results to determine the right starting point and progressions - so you can rebuild strength, confidence, and return to the active lifestyle you crave.
No injections.
No pills.
No trial and error.
“This is the first plan that helped me return to running with confidence after 3 years of trial and error." - Mary
This is a self-directed program for women who want clear structure -
so they’re not dependent on messaging, check-ins, or waiting for permission to progress.
THIS ISN’T A LIST OF HIP EXERCISES
IT’S A SYSTEM
Most women with outer hip pain aren’t failing because they’re unmotivated.
They’re stuck in the same loop:
Doing too much → flare
Doing too little → stall
Rest → lose confidence
Try again→ repeat
Feel frustrated and stuck —> wonder if it can ever improve
This system teaches you how to rebuild hip strength, health, and confidence so you always know:
what to do each week
when to progress
how to adjust without losing momentum
how to return to walking, hiking, or running without gambling your hips
WHY THIS KEEPS HAPPENING
You can make the pain calm down — until you try to live your life again.
You rest.
You stretch.
You do the “right” glute exercises.
It helps… until you walk farther, climb hills, sleep on your side, or train harder.
Then the guessing starts:
Push through?
Back off?
Start over?
And slowly, life begins to shrink around your hip.
This system exists so it doesn’t have to.
Does this sound like your hip pain?
This system is designed for women with nagging pain on the outside of the hip that shows up in real life and workouts.
Common triggers include:
Lying on your side at night
Sitting or standing for long periods
Hills, stairs or uneven ground
Running, hiking, or workouts that used to feel fine
If this sounds familiar, you’re not broken.
And it’s not “just aging.”
Most Hip Advice Fails Because…
it gives everyone the same exercises without assessing your needs first.
Outer hip pain improves when your plan :
is matched to your current strength
teaches you what to avoid
progresses intentionally
built with your activity level and goals in mind
Not when you stretch forever, rest indefinitely, or bounce between extremes.
Myth : “Stretching and generic exercises will fix this”
Truth: Stretching and generic exercises fail to address the root cause - tendon irritation in the outer hip.
Myth : “You need to stop walking, running or hiking.”
Truth: In most cases, you need to modify intelligently, not eliminate.
Myth : “Your only options are injections or rest.”
Truth: Research consistently shows exercise outperforms passive treatments long-term.
What Makes This Different Than Free Programs Online?
Complete a strength & mobility assessment from home.
No appointments. No special equipment. Clear instructions.
.
Your results are analyzed to build your plan.
This determines which exercises you start with, how much resistance you use and how your exercises progress each week.
Follow a 12-week progression with clear rules.
The system uses decision rules to tell you when to progress, hold steady or adjust intelligently.
Use the flare-up framework (so a bad day doesn’t derail you).
If symptoms spike, you’ll know what to do next without panic-resting for two weeks.
Get activity guidance that matches your goals
Walking, hiking, or running guidance is included based on where you are now and what you’re returning to.
Finish with exit criteria + a “what next” plan
So you maintain your progress long-term without needing endless programs or check-ins.
What’s Included
12-Week Strength Program personalized by your assessment results
12-Week Walking, Hiking or Running Plan based on your goals
Built-in progress / hold / adjust rules
Education on what to avoid
Rules for how to adjust when life happens
Coaching level exercise videos that shows what matters - and what doesn’t
Exit criteria + long-term maintenance plan
Simple weekly structure that fits real life
“It’s like an app that scans my body and tells me what to do” - Mary
This 12-week protocol is a good fit if you:
Are medically cleared for progressive exercise
Want a clear, self-directed plan
Prefer defined rules over ongoing check-ins
Are ready to take responsibility for your own progression
This protocol is not a good fit if you:
Want ongoing messaging
Need external accountability to stay consistent
Are looking for a quick temporary fix
Want 1-on-1 clinical care
Real Women. Real Results.
-
![]()
While I had been a regular gym-goer, I was doing mostly classes. I thought it was enough--I assumed I was working on all the key muscle groups...until my knees and hips started to hurt. I thought "How can I workout this much and still have pain??" Turns out I was doing too many things that weren't adding any value. With your custom program, I know that every exercise is prioritized to my exact needs - There's no fluff. I actually spend less time in the gym now, and I am seeing significant progress.
Amelia
-
![]()
"Signing up for Chelsea's Hip program was a game changer. I hadn't run AT ALL since I had my first child 4 years ago, and with this program, my long runs are at 7 miles already. An absolute dream come true! I originally wanted a quick return to running..and I got that. But what I really gained along the way was a respect for the process and a drive to build a strong foundation for a balanced and strong body as I age. I really want to run FOREVER...not just right now. Chelsea's physiologically-backed approach is really easy to understand and implement. Chelsea has truly changed my life and I'm a full-time believer in her methodology. "
Allie
From Dr. Chelsea Matthews, PT
Why I Built This Program
After a decade in practice, I saw the same pattern repeatedly: women with lateral hip pain being told to rest, modify forever, or give up what they love.
Progress didn’t come from secret exercises.
It came from knowing how to progress the right movements at the right time—and how to reintroduce activity gradually.
This system turns that clinical reasoning into a structure you can follow independently.
Wondering How This Fits Into Your Schedule?
Most women in the program complete:
3 strength workouts per week (30 minutes each)
2-3 walks or runs per week (30–45 minutes each)
No crazy long sessions. No fluff.
The Videos (And Why Users Love Them)
Each video shows you:
what matters
what doesn’t
common compensations to avoid
how to progress with confidence
So you stop over-correcting, second-guessing, and wondering if you’re “doing it wrong.”
Designed to Get You Back to What You Love
Back to Hiking
Back to Running
Back to Living Fully
Start the 12-Week Clinical System
You don’t need more motivation.
You need clarity.
And this system is designed to give it to you.
FAQs
-
You’ll need exercise bands, dumbells and a chair or workouts bench.
-
Upon sign-up, you’ll answer some questions around your current activity level and then your recommendations will be customized based on this.
-
Most women in the program complete:
3 strength workouts per week (30 minutes each)
2-3 walks or runs per week (30–45 minutes each)
No crazy long sessions. No fluff.
-
Flare-ups can happen during any loading-based approach - and this protocol is built with that in mind.
You’ll be given clear guidelines for how to adjust, when to hold steady, and when to progress again, so one bad day doesn’t turn into weeks of lost momentum.
-
If you review the materials and feel this protocol isn’t appropriate for you, you can request a refund within 7 days of purchase.
-
Consultations can be arranged for an additional fee. Please add this to your cart upon sign-up or you can email info@chelseamatthews.co for more info.
© 2025 Chelsea Matthews Coaching, LLC. All rights reserved.
This program and website are owned and operated by Chelsea Matthews Coaching, LLC (Chelsea Matthews, DPT).
By purchasing or using this program, you agree to our Terms & Conditions • Privacy Policy • Disclaimer
Health Disclaimer:
The content provided through this program, including exercises, videos, and written materials, is for educational and informational purposes only. It is not a substitute for individual medical advice, diagnosis, or treatment. Participation in this program does not create a physical therapist-patient relationship. Always consult your healthcare provider before beginning any new exercise program or making changes to your existing care plan.
Results Disclaimer: Individual results vary. Chelsea Matthews Coaching makes no guarantees regarding specific outcomes such as pain relief, performance gains or injury prevention.
Contact: For support or billing questions, contact chelsea@chelseamatthews.co