Body In Motion Physical Therapy

03/20/2026

Want to run faster and stay injury-free? Learn your training paces—and stick to them. 🏃‍♀️
Most endurance programs are built around three key paces:

1️⃣ Long / Recovery Pace (the most important)
This low-intensity training pace improves oxygen delivery to muscles so you can run longer and more efficiently. The best endurance gains occur when 75–80% of total training time is low intensity.

The problem? Many runners go too fast on these workouts, resulting in injuries from overtraining.
already fatigued. When in doubt, err on the slower side.

2️⃣ Tempo Pace
This moderate intensity pace trains your body to hold race pace longer by improving your lactate threshold—the point where lactic acid builds up faster than your body can clear it. If you’ve ever developed calf cramps during a race, you may have hit your threshold too early.

Tempo work usually makes up about 10% of your training volume. Unfortunately, many runners do the majority of their running training at a tempo pace and end up seeing me in the clinic for an overuse injury. In fact, an estimated 80% of runners train at 80% of maximum intensity 80% of the time!

3️⃣ Speed Work
This high intensity training is usually done in intervals. It improves oxygen delivery and your ability to clear lactate—helping you run faster. Most runners need 10% or less of their training at this intensity. Higher amounts can increase injury risk without improving performance.

✅How do you find your paces?
An easy method for estimating training paces using heart rate is to subtract your age from 220 and then figure out your target zones from there. If you have medical illness such as heart disease or are recovering from a medical illness (and are cleared to run), subtract at least 10 from that max heart rate number. If you are recovering from an injury, recently had a cold, or have chronic health conditions such as asthma or allergies, consider shaving 5 points from your numbers to get your max heart rates for each pace.

Don’t be a statistic! Know your numbers!

03/19/2026

One of my favorite instructors of the McKenzie Method (MDT) breaking down the goals for a single treatment session for mechanical joint pain and obstruction. This is what I do as a MDT-certified physical therapist. Real, within-session improvements for most patients from Day 1.

03/18/2026

One of my favorite training exercises for runners!

Running is a single-leg activity, so if you are hitting the gym with a bunch of double-leg squats, bridges, and deadlifts, you are missing a critical component needed in running - stability!

I particularly love this exercise because having the opposite leg flexed upward mimics the angles of the two hips during running and allows for strength development in that specific range of motion.

Give it a try and let me know what you think!

03/17/2026

Well, I blinked, and this video hit over 12,000 views on YouTube. Reposting here to reach folks on the fence about going out-of-network to see a McKenzie-certified clinician. Certification matters, experience matters, customization matters - YOU matter!

This video details an exercise used to correct a lateral shift. This exercise can also be used for the treatment of asymmetrical low back pain with or witho...

03/16/2026

Thinking about running a 5K but not sure how long you need to train? 🏃‍♂️

The honest answer: **it depends.**

If you’re generally healthy and already exercise regularly, many people can safely prepare for a 5k in 6 weeks or less—even if they’re just getting started with their training program.

Here are a few tips to help you ease into training and reduce the risk of overtraining injuries:

1️⃣ Don’t run every day.
Your body needs recovery time. Programs like Couch to 5K work well, or you can follow a simple beginner plan like the one in this post.

2️⃣ Cross-train on your off days.
Stretching and mobility work are great, but don’t forget strength training. Strong muscles help support your joints and make running more efficient.

3️⃣ Not every run should be hard.
Avoid running at 80% intensity every time. Mix in easier runs so your body can adapt and recover.

4️⃣ When in doubt, ask.
If you’re unsure whether running is safe for you right now, check in with your physician or physical therapist. Medical screening may be appropriate for you, and a movement assessment can help direct you to steps to take to avoid injury.

Disclaimer: training program presented here is just a sample and is NOT medical advice! Always listen to your body.

If you’d like ideas for mobility work, strengthening exercises, training tips, and warmups/drills that support running, follow the Body In Motion Physical Therapy & Wellness account. I'll be posting several days a week right up to the Tarheel 10-miler and Mebane Dogwood Festival 5k!

Happy running! 👟🏃‍♀️

03/13/2026

When it comes to getting out of pain, more exercises don’t always mean better results.

Think about it like investing. The greatest returns often come from a small number of high-quality investments held consistently over time. You don’t need dozens of stocks—you need the right ones.

Movement works the same way.

For most people dealing with back, neck, or joint pain, there are usually one or two specific movements that provide the biggest return. When you learn the movements that your body responds best to—and practice them consistently—they can reduce pain, restore mobility, and help you get back to the activities you love.

Instead of spending time doing ten random exercises, focus on the few that truly move the needle.

👉Find your highest-return movements.
👍Practice them regularly.
💰Let consistency do the compounding.

Fewer exercises. Bigger return.

Contact me if you need help figuring out what your highest-return movements are.
919-307-5646

jointpain

01/30/2026

❄️ Shoveling Snow? Keep Your Back and Shoulders Safe with These Tips! ❄️
1. Warm Up: Walk around outside for a few minutes and do some arm circles.
2. Use Proper Tools: Choose a lightweight, ergonomic shovel.
3. Lift with Your Legs: Bend your knees, not your back.
4. Push, Don't Lift: Push the snow to the side when possible, rather than lifting it.
5. Don’t wait: Start shoveling when there are only a few inches on the ground. It is much faster and easier to push. Making a first pass before the snow stops and a final pass when it is done ultimately does not take more time than wrestling with 8-10 inches of snow all at once, and it is much easier on your back and shoulders.
6. Start in the Middle: Push snow to both sides, instead of all the way across.
7. Take Breaks: Rest every 15-20 minutes to avoid strain, and stretch backwards to ease the strain..
8. Stretch and Stay Hydrated: During your breaks, drink water to keep your muscles functioning well.
Stay safe and enjoy the winter wonderland! 🌨️💪
Feel free to share this with your friends and family! 😊

01/27/2026

Not me dissing the influencers!😎

If you aren’t tired of seeing coaches, chiros, and PTs selling their pain solutions and Holy Grail injury rehab plans on social media, I certainly am.

Do you want to know what all of these plans have in common? They’re non-specific. They’re not based on YOUR history, YOUR specific injury, or YOUR physical movement exam. So, maybe they’ll work, because some issues don’t need specific movements or treatments, and maybe they won’t. 🤔

Maybe you’ll even find the movements that work the best for you on your own - the movements or exercises that make you feel and move better and REMAIN BETTER. If you’ve found some of those movements, do them - A LOT!🎯

If you’re stuck, seeing a physical therapist certified in the McKenzie Method is a great way to go. McKenzie Method treatment plans are always specific to you: your history, your goals, your symptom behavior, and your movement restrictions.✅️💯

Call 919-307-5646 if you are ready to get started. 

Now excuse me while I watch some cute cat reels.🐈

01/26/2026

Body In Motion PT is pleased to continue to offer virtual visits to our customers. With over 5 years experience in delivering quality virtual care for our clients, we are always ready to pivot when icy roads or your busy schedule keep you at home. Why should necessary care be put on hold when the weather doesn't cooperate? All you need is an email address, a laptop, and stable internet. I do the rest!

Not sure if virtual care is right for you? Call 919-307-5646 to speak directly with the physical therapist. We will help you determine the best option for you!

01/14/2026

You wouldn’t ignore the check engine light in the only car you’ll ever own. Yet so many of us do that with our bodies.

👉Movement, strength, recovery, and rest aren’t luxuries—they’re maintenance.

👉Getting care today for smaller issues prevents bigger problems tomorrow.

Your body carries you through everything.
Treat it accordingly, and if you are stuck, let us help.

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!

10/29/2025

What’s more important to your back than your posture? Movement!

The best posture for back pain doesn’t exist — the key is how often you change positions.

Try this simple movement throughout your day — at your desk, in your car, or when you first get up in the morning. It can be a game changer for easing stiffness and keeping your spine happy.

Movement is medicine.
Move well. Move often.