Chelsea • Doctor of Physical Therapy for Runners + Hikers

Online Coaching Testimonials 👟 If running or hiking are the workouts you REALLY want to do but are nervous pain or injury means you have to give it all up… There is hope. 🙌 This client had a goal to get back to hiking and running - and it was through targeted and specific planning that we got them there. 🏔️🏃‍♂️ This type of transformation takes dedication on your end (so proud of this client) But it’s not just the hard work (I’m guessing you are DOWN to do the work) It also takes an effective roadmap and 10,000 ft view of how to get there. And if you’ve tried PT, random exercises you find online, injections, rest…the whole bit and they’re not working…. And it’s not getting you back to the workouts you desperately want to do (helloooo stress and tension relief!) I want you to know that the ability for you to heal, adapt and thrive is limitless. 🌟 You CAN live with less pain and more ability. 🎯 The first step is identifying what your game plan is so you can finally see progress. Nothing makes me happier than hearing someone is living their best life - through movement. To learn more about my online coaching, click the link in my bio. 📲 To you and living your best life through movement, Chelsea #kneepain #plantarfasciitis #plantarfascia #kneepainrelief #achillestendonitis #runnersknee #patellartendonitis #plantarfasciitisrelief

More about each option here 👇🏼 1️⃣ 1:1 Coaching Unable to run or hike due to pain or injury and want guidance on EXACTLY what to do to reclaim your workouts (and stress relief and me time)? This is for you! 2️⃣ Strength and Mobility Programs Want to feel strong and confident on your runs or hikes while reducing your risk of injury? Looking for a science-backed approach that gets you maximum results in the most efficient way possible? This is for you! 3️⃣ Race or Trek Prep Plans Planning to run your bucket list marathon or ultra? Or maybe you’re finally signing up for that multi day hike of your dreams? If you want an expert to guide you through exactly how to reduce your risk of injury while you train, this is for you! 4️⃣ Longevity Training Plans Want to learn exactly how to train to have the best possible chance of hiking mountains and running marathons in your 80s? These plans involve a science-backed approach to reduce your risk of injury and increase your longevity with running or hiking. 5️⃣ Wanna learn more and nerd out with me? 🤓 I share exclusive content 1-2 times per month with my newsletter crew. Think science-backed tools in accessible formats!! If you like what you see here, my Newsletter is EVEN BETTER. 6️⃣ Mentoring for PTs If you’re a physical therapist looking to expand your skill set and your impact, I offer mentoring and guidance to a select few physical therapists each year. 👋🏼 Want to learn more or not sure which is right for you? 💬 Comment MORE to get the conversation started and let’s chat. I can’t wait to speak with you! 💜 Chelsea

I turned around after running 200 feet, feeling so frustrated and disheartened. Maybe you’ve been here, too? I was having chronic ankle pain that I couldn’t figure out. Did I want to ask for help? Noooooo. Did I want to be the superhero and figure it all out by myself? Umm yes. Except the whole “I don’t need anyone’s help act” didn’t work this time. I could get a little temporary relief but then as soon as I tried pushing it in my workouts again - THERE it was, rearing it’s ugly head. Everything I had been taught in school... If it hurts, don’t do it. If it hurts, something is definitely damaged or injured or “wrong” If it hurts, take 6 weeks off and do nothing and then try again and hope that magic is real and it will somehow be better. Yeah….it wasn’t working. I missed feeling STRONG and able to push myself like I did when I was an athlete. I didn’t just want that - i NEEDED that. I tried other workouts but nothing could touch how running and hiking made me feel. Except I kept hearing the SAME speech. “Just switch to different workouts.” “Just do these exercises with a band and it will all get better.” Umm hiiii - how in the world was I going to get from doing a banded exercise in a corner to climbing mountains, running and overall feeling like a badass again? So, finally I became so fed up with my own pain that I set out to learn a new way. So, I decided to ditch traditional PT and dedicate my career to being the PT that said… You get to keep your workouts. I know you love running. Let’s get you doing that. I know you love hiking in Switzerland - let’s get you there. I know long walks are your me time - let’s get you back to them. Because I know how important those things are to you. And I know how life changing it feels to get back to doing them. I NEVER would have thought I’d be hiking and running on trails around the world without a care in the world about my feet and ankles. I know they’ve got me. I just get to focus on the workout that feels amazing. And THAT is my wish for each and every one of you. If you’re struggling with injury and having a hard time seeing the light at the end of the tunnel, I promise it’s there 💡

What helps you run in your 80s? The science ⬇️ I probably don’t need to convince you that strength training will help you support your longevity. But I know that having the structure, accountability and plan that actually fits your schedule is often the tough part! So, let me break it down into a simple structure you can follow on a busy schedule. Here’s how to prioritize your longevity as a runner in less than 2 hrs/wk. 1️⃣Calf strength You might be thinking, okay how important can strengthening my calves actually be? 🔎Research shows this is one of THE most important areas for runners to keep strong after the age of 35 to help with injury prevention and maintaining your ability to run fast and walk fast as you age. 2️⃣Strength training If we don’t strength train regularly, we lose about 3-5% of our strength every year after 35. Want to guess one of the best ways to reduce your risk of injuries with running? Ya know, the ones that make it harder to run? ✅Strength training 1-2x/wk. 3️⃣Balance Being able to balance on one foot with your eyes closed for 10 seconds is the easiest way to cut your risk of ankle injuries DRASTICALLY (and reduce the risk of falls as you age) An easy way to implement this is practice it when you’re brushing your teeth! 4️⃣VO2 Max Your VO2 max is a fancy name for how fit your cardiovascular system is. Think: how winded do you get when you run, climb hills, etc. The healthier this marker - research shows this is DIRECTLY tied to how long you live. Yep, it’s that important. So, doing regular cardio (like running, hiking, etc.) can literally extend your life. 👋Curious about having a structured strength plan that’s easy to follow, actually realistic to complete each week AND one that utilizes all this science? I’m hosting a FREE 30 day strength and mobility challenge, full of exercises, techniques and concepts that are science-backed to support running well into your golden years🏃‍♀️ We start in a couple of weeks so comment CHALLENGE to join in on the fun! #runningstrength #runningstrengthtraining #strengthforrunners #strengthrunning #runstrong #runstronger

Winter Injury Prevention Tips ❄️👇 If it’s treadmill time for you because it’s dark WAY too early or it’s just WAY too cold… Here are some injury prevention tips for ya this season ☃️ 1️⃣TREADMILL HIP MUSCLE CHANGES When you run on the treadmill, compared to when you run on the regular ole ground… 🧬Science show this changes a few key things about what muscles work the hardest On the treadmill… 📈Your hip (or glute muscles) work about 20% less SOOOOO…. If you have a history of gluteal tendinopathy or hip bursitis - here’s how you want to use this info to stay feeling strong and injury-free this winter (and Spring) Example 1: Runner with history of gluteal tendinopathy 🏃Keep in mind that as you start running on your treadmill more, your glutes won’t work as much (assuming you’re running at 0.0% incline) 🔍Research shows your glutes muscles work about 20% MORE when you transition to outdoor running. To reduce your risk of irritation, we want to balance out this change! Here’s how we do it: When starting to do more outdoor running this Spring, keep the pace LOWER first few weeks will help give you an additional buffer while your hips or glutes acclimates to the extra work. Example 2: Runner with hip bursitis 🔍Research shows that most hip bursitis pain responds to increases in glute workload 🦵Running on the treadmill is going to be EASIER on your hips, so strengthening your hips more leading up into treadmill season can help. To reduce your risk of irritation, you’d be well served to focus on hip strengthening in the winter so that you can go from treadmill to outdoor running seamlessly in the Spring! Did you know this about the treadmill? SHARE this with a running friend who needs to know! ❄️ #hipbursitis #hippain #hippainrelief #hippainexercises #itband #itbandsyndrome #kneepainrelief #kneepainexercises #kneepaintreatment

YES you have other options than injections and medication alone 👀👇 STORY TIME: A family member recently was diagnosed with osteoporosis and they called me to let me know… They were understandably bummed and feeling concerned about what they could do to help their situation And you can imagine my surprise when I found out that NO ONE has shared with them about how exercise could help them improve their bone density ⁉️They said…”You mean that I can still actually improve this at my age?” Helloooooo your body is ✨magic ✨ and great at adapting and changing so let’s teach you what I’m teaching them so that you have the info you deserve! ♥️ Research shows that both jumping (or plyometric) exercise 🦘 AND 💪Heavy weight lifting Can improve bone density (even for postmenopausal folks)! 🤔Now, if you’re wondering why does bone density matter so much 🧬Research shows your bone density not only affects your fracture risk as you age, but it also affects your risk of stress fractures if you’re a runner! Here’s what research is showing these days 🤓 🏋️ Heavy squats have been shown to help lumbar spine bone density 🦘While jumping seems to be more helpful for improving hip bone density specifically 📈Since their testing involved primarily bone loss in their low back (or lumbar spine), we’re looking at ways to bring in heavy squats to their week. 🔬Research shows that three 20 minute sessions a week can make a significant difference! Here’s how I structure plans for my 1-1 coaching clients looking to improve bone density: 💪🏾 Heavy strength training 3x/week OR 🌀 Plyometrics 3x/week We’ll have a short conversation about which option you prefer, or works best with your schedule, then gradually increase the intensity of these exercises from month to month ☑️ simple ✅ effective ☑️ science-backed Did you know this about bone density? SHARE with a friend who needs to know! #runningstrength #runningstrengthtraining #strengthforrunners #strengthrunning #runstrong #runstronger

Where you need to focus with a busy schedule and WHY👀👇 With ALLL the info out there about knee strength, mobility, stability… It can get overwhelming that you feel paralyzed by ALL the choices out there for where to even start… Let me help! 👋 As a Doctor of Physical Therapy and running and hiking expert, I’ve created a rundown for you based on the latest science and research. Here’s how to narrow down where to focus (along with the science behind why) so you can have an easy-to-follow strength checklist that’s realistic to accomplish each week. 1️⃣ Gluteus medius strength 1-2x/week WHY: This muscle is connected to common hip pains like hip bursitis and hip tendonitis, so keeping this area healthy and strong is crucial! 2️⃣Gluteus maximus strength 1-2x/week WHY: While it’s not true that having stronger hips means you’ll never have hip pain - there ARE some key benefits to having stronger hips like having more power going up hills and inclines, reduced risk of falls as you age, AND stronger legs are linked to better brain health as you age. 3️⃣Knee strength 1-2x/week WHY: Exercises like squats, lunges, and step-ups strengthen the muscles in your knees which reduces your overall risk of knee pain now (and in the next 5 years) 4️⃣Hamstring strength 1-3x/week WHY: Think of your hamstrings as the backside of your knees. You don’t want to just strengthen one side of them. Plus, research shows keeping them strong is associated with lower risk of some knee injuries. BONUS for longevity - is being able do balance on one foot with your eyes closed for 10 seconds! Two personalized and focused 30-minute strength sessions per week can cover ALL of this AND lead to big improvements in your strength and resilience. Want to learn more? I’m hosting a FREE 30 day strength and mobility challenge, full of exercises, techniques and concepts that are science-backed to support running well into your golden years🏃‍♀️ Join thousands of other runners and hikers like you! We start in a couple of weeks so comment CHALLENGE to get the details in your DMs! #runningstrength #runningstrengthtraining #strengthforrunners #strengthrunning #runstrong #runstronger

Winter Injury Prevention Tips ❄️👇 If it’s treadmill time for you because it’s dark WAY too early or it’s just WAY too cold… Here are some injury prevention tips for ya this season ☃️ 1️⃣TREADMILL MUSCLE CHANGES When you faster speeds or paces, compared to run when you run at easier paces… 🧬Science show this changes a few key things about what muscles work the hardest With faster speeds… 📉Your hip extensors (glutes) start working much harder 📈Your hamstring strength requirements go through the roof SOOOOO…. If you have a history of hip or hamstring injuries pain - here’s how you want to use this info to stay feeling strong and injury-free this winter (and Spring) Example 1: Runner with history of previous hamstring injuries 🏃Keep in mind that as you start running faster speeds, your hamstrings are going to be working harder. 🔍Research shows your hamstrings work have to generate up to 8-9x your bodyweight in an all out sprint. To reduce your risk of irritation, we want to balance out this increase! Here’s how we do it: Making sure to gradually increase the amount of speedwork you do (10% increase per week is a conservative goal) will help give you an additional recovery while your hamstring acclimates to the extra work. Example 2: Runner with history of hip pain 🔍Research shows that your hips start working much harder when your pace picks up. 🦵Running slower speeds or paces is EASIER on your hips, so you want to pay attention to speedwork days when your hips will work harder. To reduce your risk of irritation, you’d be well served to focus on hip strengthening 1-2 days/week to make sure your hips can handle the transition to higher work loads smoothly! Did you know this about your speed or pace and how it affects your muscles? SHARE this with a running friend who needs to know! ❄️ #hipbursitis #hippain #hippainrelief #hippainexercises #itband #itbandsyndrome #kneepainrelief #kneepainexercises #kneepaintreatment

Which days to strength train and WHY👀👇 With ALLL the info out there about strength, mobility, recovery… It can get overwhelming with ALL the info out there… Let me help! 👋 As a Doctor of Physical Therapy and running and hiking expert, I’ve created a rundown for you based on the latest science and research. 1️⃣UNDERSTANDING FATIGUE LEVELS Your long runs, speedie days and strength training are the most fatiguing workouts in a runners week. So, it’s important that we balance this out throughout the week (aka not doing these workouts on the same days or back-to-back days) 2️⃣UNDERSTANDING RECOVERY NEEDS Since long runs, speedie days and strength training are the most fatiguing workouts…we want to consider what you’re doing the day AFTER these workouts so that your body isn’t getting pushed too hard in a 48 hour cycle. Examples include: FULL rest day after a long run, easier runs after speedie days, etc. 3️⃣ALLOSTATIC LOAD Allostatic load refers to the concept that your body literally doesn’t know the difference between a HARD workout and a stressful day at work. They are both….”load” Here’s how to use this info to train HEALTHIER and STRONGER If you are doing the same workouts you did last week (but your stress is wayyyyy higher), you may notice your legs feeling heavy, feeling more tired than normal or other markers of fatigue. These may be weeks when it’s smart to scale back on the more fatiguing workouts to accommodate the stress (and know that one week isn’t going to make or break your training ♥️) Did you know this about your weekly schedule? Let me know in the comments what you want to learn next about running science! #runningstrength #runningstrengthtraining #strengthforrunners #strengthrunning #runstrong #runstronger

January life and training photodump ✨ 😅 Treadmill runs with big ole headphones. Feel kinda dorky but they make running so much more meditative so we’re embracing it✌🏼 📚 Books I’m reading. I loved the Margo one and am reading Light Eaters now - so interesting! 🤓 Research reading about tendon recovery and healing 🍕 Home pizza adventures continue! Current fave is mozzarella, salami, nduja, basil, goat cheese, honey and chili oil 😋 👋🏼 Pic my Dad sent me from my t-ball days 💪🏼 👕 Best Christmas gift ever? ❄️ Snow days! 🍫 Current fave chocolate to have with espresso 👌🏼 🥥 Trader Joe’s recent OBSESSION. Have you tried this one? 🎨 Recent anatomy drawings 🤓 can you guess what common type of foot pain this helps describe?

Why settle for a one-size-fits-all approach? Let’s be honest - this is probably the 7th carousel you’ve seen today about running exercises you COULD do. But let’s also be honest - the likelihood of saving those carousels, finding the time to sift through them to see which are actually right for your body and your goals Plus figuring out when to do them… How to use the best form… It can all get PRETTY overwhelming to the point where strengthening keeps falling by the wayside. Zero judgement. Your girl is the same. If my strength workouts aren’t planned out for me AHEAD of time… And I have a Doctorate in this stuff! And this is EXACTLY why I created Catalyst Strength Club With Catalyst Strength Club, every workout is personalized to YOU—your goals, your body, and your lifestyle. ➡️ We start with a science-backed assessment to pinpoint exactly what you need. ➡️ Then, we build a plan tailored to your unique strengths and areas needing support. ➡️ You’ll have exercises that fit into your busy schedule, so you’re not overwhelmed. ➡️And yes those workouts get delivered to your phone each week Imagine waking up each day knowing exactly what to do to get stronger, prioritize your longevity and injury risk—no second-guessing, no wasted time. Because when you follow a plan designed for your body, you can stop guessing and start seeing results. Ready to ditch the guesswork and get stronger with a plan built for YOU? If you want personalized, science-backed workouts created for you by an expert… I’ve opened 10 spots for Catalyst Strength Club for January and spots are filling up! 💬 Comment CLUB to learn more #runningstrength #runningstrengthtraining #strengthforrunners #strengthrunning #runstrong #runstronger #runningstretches #runningstrong

What to do EACH week 👇🏻 It’s not JUST about being able to run when you’re 80 💜It’s what it symbolizes. Freedom to say YES to adventure. To be there for your kids as they age. To kick 🍑 up a mountain sheerly because you FREAKIN CAN. And if that’s what you want… 👋🏻Welcome to the community As a Doctor of PT who helps runners and hikers -my specialty is creating custom workouts that are data-driven and science-backed to reach your goals that work with YOUR schedule. ⚛️Here’s what research shows about improving the health and longevity of your tendons, muscles and bones 1️⃣ Tendons and aging As we age, our tendons (if we don’t strength train!) start to lose their springiness. 👋🏻 The thing you hear about “losing the spring in your step” is a real phenomenon But, if you’re like most of my clients, you want ALL the tools to extend your longevity with running so that you can keep kicking 🍑 at 80. 🥳 LUCKY FOR YOU - there’s a way to offset these changes ⚛️Research shows that strength training, when done regularly, can offset these changes. ✅ 1x/week is enough to see improvements! 2️⃣ Muscles and aging As we age, we lose about 2-5% of our strength each year(if we don’t strength train!) The GOOD news is strength training can offset this through 1-3 workouts per week, which also serves as great injury prevention😮 3️⃣ Bone density and aging As we age, it’s important to have exercises that help us keep your bones strong. Research shows that finding a way to regularly include sprints or jumping into your workout routine can help improve bone density! This means less risk for fractures as you get older. If you’re looking for a strength and mobility plan to improve your strength, longevity and reduce your risk of injury with running…(plus a dash of accountability to keep you on track) and are curious about how I can help you… 🧊This is JUST the tip of the iceberg of the science and data that goes into each and every personalized strength plan inside Catalyst Strength Club 🔥 I’ve opened 10 spots for Catalyst Strength Club for January! Comment CLUB to get more info about joining!