Dr Chelsea Matthews

Pain in the outside of your hip? Don’t miss this 👇🏼

Or if you have pain in your hip when you lay on your side at night?

DEFINITELY don’t miss this 👇🏼

😱 Hip tendonitis (or also commonly called hip bursitis) is one of THE most common causes of hip pain for women between 45-65

But sadly soooo many people get bad info about this so 🎶 LET’S SET THE RECORD STRAIGHT 🎶

💜 Because you deserve to have hips that feel strong and happy 🙌🏼

1️⃣ EXERCISE WORKS BETTER THAN INJECTIONS OR TOTAL REST

So if you’re being told to try injections or rest BEFORE exercise with this type of pain 👀

🗣️ Repeat after me:

We seek a 2nd opinion

2️⃣ STRETCHING IS NOT THE FIX (for this type of hip pain)

😭 And can in fact make the pain worse

💰 If I had a dollar for the amount of times a woman has asked to have a consultation with me about her hip pain and part of my advice involves telling her to STOP stretching… I would be hiking in Switzerland right now and eating Swiss chocolate and drinking espresso 😉

🧐 Wondering why stretching isn’t helpful?

🤓 that is a nerdy rabbit hole that I will gladly take you down in the comments just ask

3️⃣ INJECTIONS have effects on your hips when used frequently

I’m not saying injections don’t have their place… I’m saying, you deserve to know THIS 👇🏼

🦴 Frequent use of steroid injections to manage hip pain does affect the bone density of your hips

👋🏼 And since it’s my job to look after your hip health, not just now but when you’re in your 80s too…

❗️This means that injections only need to be used when absolutely necessary

🤷🏻‍♀️ Plus, we know that for this type of hip pain they don’t work as well as exercise does.

You deserve to have tools to keep your hips strong and healthy NOW and decades from now.

I’ll be covering all things outer hip pain in the next few weeks. Meet me in the comments to tell me what you’d love help with! 👋🏼

🦵🏾 And if you feel overwhelmed with all the info out there about hip pain and want some help with next steps - I have a Free Healing Tendonitis Video I can send your way.

http://www.chelseamatthews.co/freehipguide

Shin bones connected to the hip bone 🎶

One of the more common causes of shin pain is actually irritation of your calf muscle.

Shown here in my illustration, one of your calf muscles called your soleus actually connect into the front of your shin bone.

This muscle helps to push you forward in space but also works directly with your hip muscles to control rotation of your hip and shin bone.

This is why the stability and strength of your hip can affect shin pain.

It’s all connected!

In fact, research shows that the stability of your hip can impact your risk of shin pain.

The good news is that both hip and champagne can’t improve with the right strength, stability and training plan.

Want to learn more about your to improve outer hip pain?

I have a free guide that breaks this all down 👇🏼

www.chelseamatthews.co/freehipguide

How your tendon heals from the inside out

if you’ve been told you have good tendinopathy, I know it can feel really discouraged.

What I want to share with you today is how this can heal, regardless of how long you’ve had the pain or limitation.

Your tendons are composed of college and fibers that change and adapt with resistance training.

Research shows that the health of your attendance can approve along into your 60s and 70s with the right approach

So, how does this work?

Resistance training, when used at the right intensity and right frequency, triggers changes in the college and fibers of your tendon to improve the health and strength of the area.

Now, this doesn’t happen overnight, and this is why most research measures improvements about 12 weeks out.

I find that in between three months to one year of strengthening is needed depending on how long you’ve had the pain and what your goals are.

But if you are living in breathing and able to use your limb, you can create stronger, healthier attendance with the right approach.

Want to learn more about your to improve outer hip pain?

I have a free guide that breaks this all down 👇🏼

www.chelseamatthews.co/freehipguide

The system you need to hear about

No singular part of your body works in isolation.

And, when it comes to how your leg works when you walk, squat, hike or run

One of the ways that all of the bones and muscles in tendons in your leg are in interconnected is through this lateral system.

It impacts how your hip, knee, ankle, and foot all work together.

Take, for example, when you walk.

Your ankle twists into a direction called eversion (controlled by the peroneal muscles in the ankle shown here), which works with your hip control your knee position.

Throughout my career at the doctor with physical therapy for the last 11 years, I’ve seen that when this system is affected, it can cause hip, knee, ankle, foot or even TOE pain

The GOOD news is that with a comprehensive strength, mobility and stability program this can all improve.

Want to learn more about your to improve outer hip pain?

I have a free guide that breaks this all down 👇🏼

www.chelseamatthews.co/freehipguide

Yes, your hip and foot pain are likely connected - here’s how 👀

The rotational system

No singular part of your body works in isolation.

And, when it comes to how your leg works when you walk, squat, hike or run

One of the ways that all of the bones and muscles in tendons in your leg are in interconnected is through this rotational system.

It impacts how your hip, knee, ankle, and foot all work together.

Take, for example, when you walk.

Your ankle and foot twist into a direction called pronation, which triggers your knee to internally rotate, which triggers your hip to internally rotate.

Throughout my career at the doctor with physical therapy for the last 11 years, I’ve seen that when this system is affected, it can cause hip, knee, ankle, foot or even TOE pain

The GOOD news is that with a comprehensive strength, mobility and stability program this can all improve.

Want to learn more about your to improve outer hip pain?

I have a free guide that breaks this all down 👇🏼

www.chelseamatthews.co/freehipguide

The warm-up phenomenon 👀

Why this pattern can tell you a lot about what’s going on behind the scenes

One of the most common things that I hear from women looking to improve glue teal tendinopathy or outer hip pain is this:

If I’ve been sitting for a while and go to stand up, the first several steps are really stiff and painful feeling but then the longer I walk the better it gets.

This is actually a well-known phenomenon in tendinopathy pain.

It’s called the warm-up phenomenon.

A characteristic of a painful tendon is that usually with more activity it feels better.

Now, there’s a limit to this typically there is a certain amount of walking or certain amount of activity your tendons can tolerate before it will start to produce more pain in the next day.

This is why it’s essential that we assess and systematically progress your resistance training from week to week and month to months to help your tendon become healthier and stronger.

But often when women are told to avoid pain altogether when they’re struggling with gluteal tendinopathy, that advice can actually get in the way of progress because it’s not accounting for this warm-up phenomenon.

Want to learn more about how to improve outer hip pain?

I have a free guide that I’d be happy to send over!

www.chelseamatthews.co/freehipguide

Side sleeping feels awful? The most common reason why for women age 45-65 👇🏼

The tendons of specific muscles in your hip attached directly into the side of your hip into your hip bone.

And when those tendons are irritated any sort of compression (whether that’s from lying on your side and your mattress or stretching your hip a lot during the day) can irritate this area

Many women are told things like place a pillow between your knees or lay on a soft mattress for short term relief.

This is a great start

However, research shows that this advice alone often isn’t enough for women to get back to pushing it in their workouts again without flareups.

This is because this area needs progressive resistance, exercise to improve the health and strength of these tendons, long-term.

Want to learn more?

I have a free gluteal tendinopathy guy that I’d be happy to share with you 👇🏼

www.chelseamatthews.co/freehipguide

The most common cause 👇🏼

Research shows that a few specific muscles have to work much harder when going upstairs then on flat ground.

These are your:

1️⃣ Gluteus Maximus muscle
2️⃣ Gluteus medius muscle
3️⃣ Inner thigh (or adductor) muscles

So, when you were walking upstairs, the muscles in your glutes that are most often the cause of pain in the outside of the hip have to work substantially harder.

👀 This can either show up as pain in the moment OR an increase in pain about 24 hours later.

The GOOD news is that by assessing your current strength levels and progressing your strength from week to week and month to months you can strengthen these muscles so that you can start to go upstairs without pain.

Want to learn more?

I have a free outer hip pain guide that I’d be happy to share with you!

👇🏼

www.chelseamatthews.co/freehipguide

No, it’s not random 👀

That pain spike you feel the day AFTER that is 👀

If you’ve been struggling with hip tendinopathy and trying to figure out how to increase your activity level without having constant pain flareups…

You might be wondering…

How much should I be doing?

How do I know if it’s too much or not enough?

After a while that confusion can turn into frustration because it feels like you’re doing all the right things, but nothing seems to be turning a corner 😩

Here’s one of the most common obstacles I see women struggling with when they’re trying to get back to his feeling strong and confident again

‼️It’s not always the pain level you have during the workout that matters

‼️ Sometimes how things feel the next day are just as (and sometimes MORE) important.

Your hip tendons can actually give you the most accurate response to the work workout you did 24 hours AFTER the workout.

That’s why things can feel totally fine during that flare up the next day

The good news is, you can learn to read the signal to actually provide the right map on how to get back to being more active again.

If he wants to learn more about how to improve gluteal tendinopathy pain to get back to pushing your body confidence again

I will send you my free gluteal tendinopathy video guide!

Click below 👇🏼

www.chelseamatthews.co/freehipguide

Hip pain then foot pain 3 months later?

These can be connected 👀

The muscles in your hip control motions called hip extension and hip rotation.

These are how your hip pushes forward when you walk.

Science shows that how these muscles rotate your hips feed down into how your foot and ankle is rotating and twisting when you walk, too.

Which means your feet and ankles have to work DIFFERENTLY to keep you moving.

This is why things like ankle pain or foot pain can creep up a few months later.

The good news is both of these can improve with the right strength and mobility work!

Want to learn more about your to improve outer hip pain?

I have a free guide 👇🏼

www.chelseamatthews.co/freehipguide