When Hip Pain Keeps You From Living Your Full Life, Start Here.
A 12 week program for women who are done being told to rest, scale back, and just live with it.
Doors reopen January 2027. Waitlist gets first access.
Does this sound like you?
You can get your hip to calm down — until you try to push your body.
Then the guessing starts:
Push through?
Back off?
Rest more?
Slowly, life begins to shrink around your hip.
And you start to wonder if more is even possible for you..
This system exists so living your full life doesn't have to stay in your past.
FROM ZERO MILES TO 7-MILE LONG RUNS — AFTER 4 YEARS OFF
"Signing up for Chelsea's Hip System was a game changer. I hadn't run AT ALL since I had my first child 4 years ago, and with this system , 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
The Expertise Behind The System
10
Years
Doctor of Physical Therapy
200+
Women
treated for outer hip pain
150+
Runners
returned to running
This protocol 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
Heavier resistance exercises
Running
WHY THIS KEEPS HAPPENING
When outer hip pain flares, every instinct tells you to rest. So you do.
And it calms down — until you try to run again. Then it's back.
Here's what that cycle is actually doing to your hip:
Each time you take multiple weeks off and restart, it sets you back a little further.
Those weeks off produce changes in your hip tendons that make them more likely to flare up when you push it.
You're not imagining that it's getting harder. It is.
How to break the cycle?
The right stress — applied progressively, at the right time, in the right amount.
That's not what generic exercise lists or rest gives you.
It’s what a system gives you when it starts from your tendon’s actual capacity — not a generic starting line.
That's what this is.
Myth : “I just need to stretch it out.”
Truth: Stretching a hip tendon doesn't release it - it compresses it and can worsen symptoms. This is why your figure-four stretches and foam rolling don’t give a permanent solution.
Myth : “I just need a few weeks off.”
Truth: Rest doesn't heal a hip tendon. It deconditions it, and makes it more sensitive to load when you return. This isn't bad luck. It's biology - and it's often reversible with the right loading protocol.
Myth : “My only option is a steroid injection”
Truth: Repeated corticosteroid injections reduce bone density and weaken tendon tissue over time. For a woman who plans to be running in her 80s, that tradeoff matters.
Why This Works When Everything Else Hasn't
Most hip programs fail for the same reason — they treat everyone the same. This one doesn't.
Unlike generic programs that start everyone at the same place...
This one starts with you — assessed from home
Your results determine everything that follows — your strength exercises, your resistance levels, and your personalized walking or running progression.
.
Unlike generic programs that leave you guessing what to avoid…
You know what things (that can secretly stall progress) to avoid
You learn exactly what movements, positions and activities to avoid that can impede progress and secretly cause flare-ups.
Built-in decision rules tell you exactly when to progress
The system tells you when to advance, hold steady, or adjust — so you're never guessing whether to push through or back off. You always know what to do next.
Unlike exercise lists that leave you guessing how hard to push...
Unlike programs that fall apart the moment you have a flare or travel…
A flare-up and travel framework built for real life
If you’re traveling and have no equipment or if you have a flare up, you’ll know exactly what to do. This system teaches you how to make progress while also having a life and other commitments.
Clear progression criteria each month
You’ll learn to self-assess whether you’re ready to progress your exercises and exactly what exercises to do based on what you find - no more guessing and hoping for the best.
Unlike programs that leave you guessing how to progress each week
Clear exit criteria — so you know exactly when you're done
At 12 weeks you'll know where you stand and what to do next. You’ll learn how to maintain your progress or how to continue seeing more progress after the program.
Why I Built This System
I designed this system because, like you, I was scared running would have to be a part of my past, too.
But first — let me tell you about H.
She came to me in her early 40s — smart, research-savvy, and exhausted from doing everything right. She'd foam rolled. She'd stretched. She'd taken time off, modified her training, seen providers. Running was the thread that held her together — her stress relief, her identity, the version of herself she recognized in the mirror. And she was quietly, methodically losing it.
She didn't come to me angry. She came to me defeated.
She'd already started building her life around the absence of running. Telling herself it was fine. Filling the space with other things. But underneath it, she was grieving — because nobody had given her a real path forward. The medical system had handed her generic exercises and a follow-up appointment and called it care.
What finally shifted things for H wasn’t a secret exercise. It was a system that let her find exactly where her hip was — what it could handle, what it couldn’t, what had quietly been making things worse — and then start there. For the first time, she wasn’t guessing. She had a clear place to begin and a map for what came next.”
She was running again for the first time in years.
And I realized something sitting across from H that I haven't been able to shake since: she wasn't giving up running because she had to. She was giving it up because the right system didn't exist for her yet.
H wasn't unusual. She was everywhere.
Women from Nashville to France to towns with no specialist within a hundred miles — reaching out because they weren't ready to stop either. Women in their 30s, 40s, and 50s who'd been told to:
Rest.
Modify.
Accept.
Women who'd started quietly shrinking their lives around a hip that didn't have to define them.
I can't sit across from every woman who needs this. But I can build a system that does.
The Catalyst Hip Protocol is the system H deserved from the beginning — built on ten years of physical therapy practice, a background consulting for professional sports organizations, and a deep personal understanding of what it means to have your active identity on the line.
This isn't clinical advice. It's a structured, evidence-informed system designed to give you exactly what H got — a clear path forward, built around you.
Dr. Chelsea Matthews, PT, DPT
THE CATALYST SYSTEM
Here's how it works
Most programs give everyone the same plan and call it personalized.
This one starts with an assessment of where you are right now.
Complete Your Assessment At Home
You'll receive guided video tests walking you through exactly what to do. Most women complete it in under 20 minutes from home — no appointments, no special equipment needed.
Match Yourself to Your Starting Phase
Your assessment results point you to one of three science-backed loading phases. The built-in matching guide walks you through it step by step — so you know your starting exercises, your resistance level, and where your walking or running progression begins. You can start immediately, exactly where your tendon is ready to work.
Follow Your 12-Week Progression
Your phase tells you exactly what to do each week. Currently walking 2 miles? Your progression starts at 2.2, then 2.4. Haven't run in months? You'll build a walking foundation before running intervals begin. Every step matched to the phase you placed into.
Progress Each Month
As you gain strength, your program will increase in difficulty so that you continue making progress as the 12 weeks go on. You’ll learn to self-assess when you’re ready to progress. No more guessing when to move to more challenging exercises or which exercises to do.
Finish with exit criteria + what comes next
At 12 weeks you'll know exactly where you stand - and exactly what to do next. Continuation options are available. But the goal is to get you to a place where you don't need this system anymore.
REAL WOMEN. REAL RESULTS.
M tried other apps and programs before this one. After 3 years of trial and error, here's what she said.
"This is the first plan that helped me return to running with confidence after 3 years of trial and error."
STOPPED GUESSING. STARTED PROGRESSING.
"I thought I was working on all the right muscle groups — until my knees and hips started to hurt. How can I work out this much and still have pain? Now every exercise is prioritized to my exact needs. I'm seeing significant progress — and my workouts are actually taking less time while I'm gaining more strength." -Amelia
Your active life isn't optional.
It’s not a luxury you're chasing. It's the version of yourself you're trying to protect.
You don't need more generic advice that keeps your life on hold. You need a system that starts where you are and gets you where you're going — without the guessing, the flares, or starting over.
© 2026 Chelsea Matthews Coaching, LLC. All rights reserved.
This system and website are owned and operated by Chelsea Matthews Coaching, LLC (Chelsea Matthews, DPT).
By purchasing or using this system, you agree to our Terms & Conditions • Privacy Policy • Disclaimer
Health Disclaimer:
The content provided through this system, 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 system does not create a physical therapist-patient relationship. Always consult your healthcare provider before beginning any new exercise system 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