Brooklyn Half Marathon Crash Course Recap

We had a blast last night hosting the Crown Heights Running Club at our Clinton Hill location for our Brooklyn Half Marathon Crash Course.

The presenters included physical therapist and owner of Park Sports Physical Therapy, Boris Gilzon, PT, DPT, OCS, CHT, Certified Coach for the Road Runner Clubs of America, Nate Turner, and nutritionist, Tara Mardigan, MS, MPH, RD, AKA “The Plate Coach.”

They shared a lot of great information with us. This post will serve as a brief recap of some of the material that was reviewed.

Dynamic Stretching VS Static Stretching

Dynamic stretching is preferred over static stretching. You will want to focus on “warming up” your muscles before a run or undertaking any form of exercise. This can be in the form of jumping jacks, lunges, or any other full body movement. Core exercises are strongly encouraged.

There is no correlation between stretching and preventing injury, but stretching is still very beneficial in other ways. Boris recommends holding a stretch for twenty seconds or more for the muscles to get the full benefit of the stretch.

Tara recommends staying properly hydrated as that also plays a role in the performance and flexibility of your muscles.

Anywhere from 7-10 minutes of dynamic stretching will be enough to get you warmed up.

Cross Training

Cross training is useful, but depending on your goals, whether they be increasing mileage, speed, or endurance, nothing can replace running.

Boris and Nate both recommend strategic planning in terms of setting up a schedule for training to achieve your goals. The example given was a six-month training schedule. Boris recommends starting off with a light workout and running schedule at the very beginning and then increasing the intensity of theworkoutss as time progresses. This allows the body to adapt.

According to Nate, you should plan ahead and find ways to stimulate the climate of the actual race. For instance, if you are training during the colder seasons for a race that takes place during warmer seasons, you should try running in warmer temperatures some days. This could be done on a treadmill indoors with higher heat. Don’t forget to stay hydrated during these experiments!

Identifying Pre-Existing Structural Issues to Avoid Injury

Having a pre-existing injury or structural issue can lead to more serious injuries down the line. Both Nate and Boris strongly advise against working through the pain during training. Structural issues can be evaluated by a medical professional, physical therapist, or even an athletic trainer trained in identifying imbalances in the body.

A physical therapist will be able to assess your body’s strengths and weaknesses and will be able to offer valuable insight as to how you can improve your odds to avoiding injury, whether they be through strengthening exercises, modifying certain movements, correcting postural issues, or stretching and manual therapy.

If you are interested in getting a movement evaluation done by one of our physical therapists, schedule your appointment here.

Increasing Mileage Safely

Boris and Nate mentioned when training for a half marathon or even a full marathon, it’s best to work your way up to running that distance.

Instead of flat-out running thirteen miles, you could distribute a certain amount of miles each day that adds up to the full thirteen miles.

For example, on Monday you run four miles, Wednesday you run four miles, and Friday you run five miles. You can slowly increase your mileage safely in this manner instead of just deciding to run ten miles one day.

Nutrition for Runners

Tara put together an excellent handout reviewing some excellent advice in terms of nutrition, rest periods, and more. Here’s a PDF of the handout for those of you who couldn’t make it last night.

Wrapping Up

To those of you running the Brooklyn Half Marathon, we wish you the best of luck. You have trained hard and whether you aim to break a new personal record, finish the race, or have a set time that you would like to finish, we are here to help.

Want to learn more about Park Sports Physical Therapy and get started? Fill out this form here.

AlterG Anti-Gravity Treadmill

We are offering a 20% discount to Crown Heights Running Club’s members interested in trying out the AlterG Anti-Gravity Treadmill.

Schedule your first run today! Call 718.230.1180

Learn more about the AlterG treadmill and our rates here.

Injury Prevention for Youth Soccer Athletes Workshop Recap

On March, 28th 2018, physical therapists, Igor Kozlov, DPT, and Aaron Lentz, SPT, gave their first presentation at the new Park Slope United Club House, which just opened up their doors on March, 24th 2018 in Bedford Stuyvesant.

A lot of great material was covered including common injuries that soccer players face during training and games, the FIFA 11+ warm-up, proper footwear for different kinds of turf, and the benefits of the Movement Assessment.

Here’s a brief recap.

What is the Movement Assessment?

A Movement Assessment is an evaluation of your child’s body’s movement. Our therapists will assess your child’s body’s posture and core strength, search for any muscle imbalances, test their flexibility, analyze their gait, and test for balance.

This creates a baseline for them to improve upon. A Movement Assessment is useful for catching any inefficiencies in the body early on that can lead to injury. This assessment has proven to be an invaluable tool for many of the athletes we see at our practice.

Imagine your child being able to run with greater efficiency and producing less strain on their muscles and joints, or having the knowledge to jump, land, and pivot with a lower chance of injury.

Our therapists can help your child gain greater insight and control over their body, which will lead to greater athletic performance.

 

The FIFA 11+ Warm-up

The FIFA 11+

Aaron and Igor mentioned the importance of stretching and warming up before training and playing in any matches. The FIFA 11+ warm-up routine was created as an injury prevention program. Coaches and parents should be mindful and remind their young athletes to do a proper warm-up.

Recent studies have shown that the most common injuries in youth soccer players are torn ACL’s, Hamstring strains/tears, and ankle injuries.

Research has shown that implementing the FIFA 11/11+ warm up statistically decreases the number of injuries during soccer. The warm-up can be implemented before a game, practice or just kicking the ball around with friends.

The FIFA 11 is a series of warm-up exercises that are broken up into three parts.

Part 1 includes all running exercises, there are a series of 6 activities to be performed in part 1.

Part 2 is all about exercises that utilize plyometrics, balance training, and strength training. Part 2 includes another 6 exercises which can be changed to a more challenging level as the athlete improves.

Part 3 is the last section where there is just one exercise that again focuses on running. In part 3 the level of difficulty can be changed based on the ease of completion of the athlete performing the warm-up.

Download the FIFA 11+ warm-up sheet here.

 

Osgood-Schlatter Knee Pain
Medical Illustration originally sourced from https://orthoinfo.aaos.org/en/diseases–conditions/osgood-schlatter-disease-knee-pain/

Osgood-Schlatters (Knee Pain)

Osgood-Schlatters is an overuse injury that is more common among boys from the age of 9-15 and during growth spurts. The presentation and symptoms are a pronounced bump below the knee cap, that is painful with activity, but the pain decreases with rest. The details of the injury affect the patellar tendon at its insertion point on the tibia and may affect the growth plate. Osgood-Schlatters can be diagnosed with a radiograph. This injury is caused by a lot of running and jumping activities.

Read more about Osgood-Schlatters here.

Proper Footwear

The last topic that was discussed was proper footwear for playing soccer. The shoe should fit snug with just a little room for the toes to move. Proper soccer shoes should be worn while playing soccer, not running shoes or cross trainers or basketball shoes. This cannot be stressed enough!

For indoor play, there are specific indoor soccer shoes that should be worn. When playing on artificial turf there are specific turf cleats that aren’t as long and have more cleats on the bottom of the shoes.

When playing in wet or long grass that is softer the cleats should be a little longer to provide more grip while playing.

Schedule Your Child’s Movement Assessment with Our Expert Physical Therapists Today.

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Runner’s Injury Prevention Workshop w/ Pongo Power

RESCHEDULED to Monday, April 30th 2018 @ 7:00 PM

Park Sports Physical Therapy – Park Slope
142 Prospect Park West
Brooklyn, NY 11215

Register for the Runner’s Injury Prevention Workshop Here

The presentation will be given by Boris Gilzon, PT, DPT, OCS, CHT owner of Park Sports PT, an avid runner and triathlete alongside Julie Petrusak, NASM Certified Personal Trainer, and director of the Rev up to Run! Training Program at of Pongo Power.

Join Park Sports Physical Therapy and Pongo Power for a free injury prevention workshop geared towards runners.

Here are a few topics that will be covered during the workshop:

Part I

  • The Physical Demands of Running – What happens to your muscles and joints during a long run.
  • Common Running Injuries – How they occur & how to prevent them.
  • Self-Treatment – We’ll cover the basics of icing, stretching, rest periods, and what problems to look out for.
  • Knowing When to Seek Medical Attention – Benefits of Physical Therapy

Part II

  • Becoming an optimal runner. The efficiency of muscles, structural balance, and building up endurance.
  • Technique and proper form.
  • How to safely increase mileage during training.
  • How to become a faster runner the safe way.
  • Benefits of cross training

Part III

  • Q&A

Space is limited to 25 people. Reserve your spot today!

Register for the Runner’s Injury Prevention Workshop Here

Questions? Contact us by calling 718.230.1180 or emailing info@parksportspt.com

 

Pongo Power

Learn more about Pongo Power here.

Brooklyn Half Marathon Crash Course w/ Crown Heights Running Club

Monday, April 9th, 2018 @ 7:00 PM

Park Sports Physical Therapy – Clinton Hill
973 Fulton Street
Brooklyn, NY 11238

Register for the Brooklyn Half Marathon Crash Course

The presentation will be given by Boris Gilzon, PT, DPT, OCS, CHT the owner of Park Sports Physical Therapy and an avid runner and triathlete, Nathon Turner, Certified Coach, Road Runner Clubs of America, and Nutritionist Tara Mardigan, MS, MPH, RD, AKA “The Plate Coach”.

Are you a runner looking to build speed, improve your endurance, and increase mileage safely to prep for the Brooklyn Half Marathon?

Park Sports Physical Therapy would like to invite the members of the Crown Heights Running Club to a free crash course to help improve performance and prevent injury.

The topics being covered include:

  • How to prevent failure in critical joints and avoid structural imbalances.
  • Muscle efficiency – making sure opposing muscle groups are performing in harmony.
  • Proper running form and how to spot deficiencies.
  • Benefits of training with the AlterG Anti Gravity Treadmill.
  • Nutrition for runners.
  • Reviewing your current training plan.

We’ll have a short Q&A section at the end the presentation.

Space is limited to 25 people. Reserve your spot today!

Register for the Brooklyn Half Marathon Crash Course

Questions? Email us at info@parksportspt.com or call 718.230.1180.

Crown Heights Running Club

Learn more about Crown Heights Running Club

 

Injury Prevention Workshop for Youth Soccer Athletes

Presentation by Aaron Lentz, SPT & Igor Kozlov, PT, DPT of Park Sports Physical Therapy

Wednesday, March 28th, 2018 @ 7PM

Park Slope United
260 Jefferson Avenue, 2nd Floor
Brooklyn, NY 11216

RSVP to the Workshop Here

Join us for our very first injury prevention workshop at Park Slope United’s clubhouse presented by one of our physical therapists from Park Sports Physical Therapy.

This workshop is designed to inform parents of children playing soccer about some of the common injuries that can occur on the field during training or matches and what to do in the event of those injuries occurring. We’ll also review the most common injuries among soccer players, how to self-treat, what to look out for more serious injuries, and more.

Here are some other topics that we’ll be covering during the workshop:

 

  • Proper stretching before and after training and games.
  • Post-injury signs.
  • Common knee and ankle injuries.
  • Concussion symptoms.
  • Purchasing proper footwear for both indoor and outdoor soccer.
  • Landing and cutting mechanics.
  • Flexibility vs. Hypermobility.

 

To RSVP call 347-301-9613 or email  team@parkslopeunited.com or sign up on Eventbrite.

 

About Park Sports Physical Therapy

Park Sports Physical Therapy & Hand Therapy has been treating patients of all ages for over 20 years in Brooklyn. With three locations – two in Park Slope and one in Clinton Hill, patients have access to sports rehabilitation, vestibular rehabilitation, pelvic floor therapy, pre & post operative rehabilitation, Scoliosis Treatment / Schroth Therapy, and pediatric physical therapy.

About the Presenter

Igor Kozlov, PT, DPT - Physical Therapist

Igor Kozlov, PT, DPT

Physical Therapist

  • Received his Doctorate of Physical Therapy from Hunter College
  • Attended courses focused on manual therapy at the Institute of Physical Art (IPA) and Maitland Australian Physiotherapy Seminars (MAPS)
  • Pre and Post Operative Rehabilitation

Read Igor’s Full Bio