BackInStride — Thrive with your new hip

The Transformation

Surgery fixes the joint. The transformation is what you do with it.

What you regain — physically

After medical clearance, with consistent daily work across the first year.

01Greater lower-body strength and muscle tone
02Improved flexibility and range of motion through the hip, back and lower body
03Better posture and a natural gait — no more habitual limp
04A stronger core and improved stability
05Better bladder control — a welcome, often overlooked benefit
06Renewed confidence in your own body
07Sustainably lower body weight

What you regain — mentally

The shift from patient to athlete. From surviving to thriving.

01Confidence in your body across a full range of movement
02Clarity on your long-term goals
03A mindset — and a plan — for how you'll age on your own terms

“The hip replacement was one of the greatest gifts I've received. The only right response is to make the most of it.”

My Story

I didn't go in for an operation. I went in for a transformation.

I've spent my life fit. Starting with team sports like rugby union and then Ultimate Frisbee at nine world championships moving to individual endurance sports as I aged like marathons, snowboarding, and off-road duathalons and even an ultra marathon.

In my 40s running became my happy place supporting my physcial and mental health. Then one day I simply caught my foot and fell. Once was annoying. But it kept happening. The culprit was my right hip.

What followed was a slow, painful decline. The limp, the broken sleep, the constant pain day and night. Two steroid injections. The first felt like magic for three months, the second did nothing. By the end I was literally crooked and couldn't stand straight or put a sock on my right foot. I was living a life of diminshing physical possibilities and I'd stopped important family activities like playing football with my sons out of fear of the pain.

I had a full right hip replacement in April 2025. Recovery went well with two weeks on two crutches, two on one, then on my own. But that was never going to be enough for me. My surgeon said the muscles take a year to reform around the new joint, so I set a goal: come back stronger and better than ever. BackInStride is everything I learned doing exactly that.

I'd spent years in slow decline. I decided this surgery was the starting gun — not the finish line. — Jonathan, Founder of BackInStride

My Programme

A path for the whole journey — wherever you're starting.

🎁

Don't Waste the Gift

The new hip changed everything. The only right response is to make the most of the freedom it returned.

🎯

One and Done

Protect the joint, build the body. Never return to the decline that led to surgery in the first place.

🚀

Maximum Active Life

Recover a life of expanding physical possibility, not simply maintenance. Aim higher than functional. Thrive.

The Seven Modules

Foundation

Mindset & Personal Goals

Every transformation begins with a decision about who you choose to be now.

Foundation

Health

A practical framework for staying well enough to train every day, across every week, across every year of your post-surgery life.

T −2 to 4 weeks

Pre-Surgery Preparation

Get physically and mentally ready. Core and glute activation, pain-free principle.

Weeks 0–6

Post-Surgery Recovery

Hospital discharge to independent walking. The gait reset and progressive walking targets.

Weeks 7–20

Re-Learning to Move

Rebuild a natural, confident gait and bridge into daily training.

Weeks 21-52

The Morning Routine

A permanent daily stretch and movement habit that builds real strength.

Week 52 onwards

Escape Velocity

Beyond maintenance. Keep expanding so the decline never comes back.

★

Always on

Community & Support

A peer community of men on the same road, at every stage of the first year and beyond.

Daily movement beats intensity

Consistency wins. The habit is the engine, particularly as muscle is slow to build and quick to lose with age. Adjust the intensity, never the frequency.

Trained pain-free, advanced on capability

If a movement hurts the hip, you stop. Phases progress when you've earned them — when genuine readiness shows up — not because a date arrived. Always after medical clearance from your surgeon or health professional.

About Us

Man to man. Built by someone who's gone from broken to thriving.

BackInStride isn't a clinic or a corporate wellness brand. It's a peer community and a programme for active men over 50 who've had a hip replacement and want their full life back. Not a managed, careful, smaller one.

It's led by Jonathan, a lifelong athlete who went through his own replacement in April 2025 and spent the first year rebuilding from scratch. Everything here is what actually worked. Honest, direct, and earned.

Hip replacement · Apr 2025 9× Ultimate Frisbee Worlds Off-road ultramarathoner Rugby & marathons

BackInStride is a peer-support and fitness community, not a medical provider. Everything here is for information and motivation only. Always consult your surgeon, GP or physiotherapist before starting any exercise programme.

Join the waitlist

The doors aren’t open yet.

I’m building BackInStride with a small first group of men rather than launching it at everyone. Put your name down and you’ll hear first when the community and programme open — and you’ll help decide what goes into them.

What joining the waitlist gets you

✓ First to know when the community and programme open — before anyone else
✓ A direct say in what gets built. I’ll ask what you’re struggling with, and I’ll read every reply
✓ The occasional honest email from my own first year back — what worked, what didn’t
✓ No sales pitch while you wait

Join the waitlist →

Just your email and a few questions. No payment, no commitment, unsubscribe any time.

I’m one man who went through this and rebuilt from scratch. There’s no big team behind this and no room full of members yet — that’s exactly why the first group matters. If that sounds like your kind of thing, come and be one of them. — Jonathan, Founder of BackInStride