Body In Motion Physical Therapy

04/20/2026

04/16/2026

Stiff hips, thighs, or knees after a long run or an intense workout? Foam rolling can be useful in those situations, especially a day or two after the event for persistent stiffness or tension.

This video breaks down some tips for targeting the quadriceps muscle group.

If you are finding yourself doing this after every workout or run, there's an issue that needs to be addressed. Working with a sports/ortho physical therapist can help identify the weak links, decrease risk of injury, and decrease the need to rely on foam rolling!

04/13/2026

Whether you’ve been running for years or just getting started, you’ve likely felt pain at some point. The key isn’t avoiding it—it’s learning how to understand it so you can train consistently, prevent injury, and keep progressing.

Why does pain show up when you run?

Pain is part of your body’s alarm system, signaling stress, overload, or potential injury. But it’s not perfect—it can be overly sensitive or occasionally miss something important. That’s why interpretation matters.

A simple framework: the traffic light system. This approach helps you decide whether to keep going, adjust, or stop. Here's how it works:

🟢 Green Light: Keep going.
No pain during or after your run. Your body is handling the workload well.

🟡 Yellow Light: Pay attention.
Mild discomfort (3/10 or less) like soreness or tightness. If it:
• Doesn’t worsen as you run
• Doesn’t change your stride
• Settles soon after
…you’re usually okay to continue while monitoring.

🔴 Red Light: Stop and reassess.
Sharp pain, limping, or altered movement is a sign to stop. These symptoms often worsen if ignored.

If pain affects daily life, takes the joy out of running, or keeps returning, it’s time to take a closer look. North Carolina runners, call 919-307-5646 to speak with a running specialist physical therapist. Let's determine the root causes of your issue, so that you run smarter, not just harder.

04/08/2026

🏃‍♀️🏃‍♂️Running is a single leg activity, so some of your strength work should be, too!

The single leg RDL works on hamstring, glute max and glute med (hip) strength, AND it works on single leg stability to help prevent ankle and knee injuries. Try both barefoot and with shoes on and see which you like better.

Add a knee drive to help with power for sprinting!

As always, if you are currently experiencing a new pain or injury, check with your physical therapist before performing.

04/01/2026

Tweaked your ankle or knee on your last run? Not sure it you are good to go today? Running is a series of hops, so let’s try this hop test assessment.

Pain has to be 3/10 or below on each test to pass to the next level:

✅Step 1: Hop up and down on the leg you injured 12 times. If that passes, move to step 2

✅Step 2: Hop forward and back 6-12 times. IF that passes, move to step 3.

✅Step 3: Hop side to side 6-12 times.

🛑If any of these brought your pain level to more than 3/10, rest up from running and try again tomorrow. While PASSING this test can’t guarantee a pain-free run or recovery, FAILING ANY PORTION indicates a need to rest.

👉Note: if you are having pain WALKING, hold off on this test AND running until you can walk pain-free..

🚫This post does not provide medical advice and does not direct that you undertake any specific exercise or training/rehabilitation regimen. If you are experiencing pain, contact us before starting a new program.

Work with me!
📞919-307-5646

03/26/2026

Don't forget the warmup!

03/25/2026

Don't forget the warm-up!

11/12/2025

🗨Straight from the founder of modern back pain treatment — Robin McKenzie himself!🗨

🦕Before Robin McKenzie revolutionized the way we approach spinal disorders, most back pain treatments relied on rest, manual therapy, and other passive interventions. Exercise prescriptions were often generic, failing to address the specific nature of each patient’s pain.

🎇The McKenzie Method (MDT) changed everything. This active treatment philosophy empowers patients to understand, manage, and ultimately treat their own pain. It’s not limited to back pain — MDT principles apply across a wide range of musculoskeletal conditions.

Here's how it works:
👉After a thorough, movement-based assessment from an MDT-certified physical therapist (far more detailed than what you’d receive in a physician’s office), you’re prescribed specific movements and positions tailored to your individual presentation. Manual therapy is used when appropriate, but the focus is on educating you to take control of your own recovery — and prevent recurrence.

🚫No MRIs. No injections. No heat, ice, ultrasound, or unnecessary medications.
✅Just a clear understanding of your condition, targeted movement strategies, and guidance every step of the way with your MDT-certified physical therapist.

When the mechanisms of pain are accurately identified and you’re equipped with the right tools to address it, healing follows — which is why most of my clients feel better in six visits or fewer.

Are you ready to take charge of your pain? Most patients can be seen within 48 hours.
Call 919-307-5646 to get started NOW!