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

Now Offering Pay-As-You-Go Rates for the AlterG Antigravity Treadmill in Clinton Hill

Sean “P. Diddy” Combs using the AlterG AntiGravity Treadmill
Twitter post of Sean “P. Diddy” Combs using the AlterG AntiGravity Treadmill

The Perfect Solution for Recovering Athletes

If you’re a Brooklyn athlete and recently sustained an injury or underwent surgery on your lower body we have the perfect solution to get you running sooner. The AlterG Anti Gravity Treadmill uses NASA’s patented Differential Air Pressure Technology to “unweight” you, making it possible to run at a fraction of your body weight. You’ll be able to improve your aerobic conditioning and put less stress on your joints – hips, knees, and ankles – while maintaining strength and endurance.

Not Just for Athletes

The AlterG can also benefit:

  • Senior Citizens looking to stay active
  • People with obesity looking workout and lose weight
  • Anyone with past injuries or arthritis looking to workout with less impact and stress on their joints

Rates & Monthly Memberships

Your first 30-minute trial run is only $20.00 (normally $25.00). Call 718.230.1180 to schedule your first run!

 

Time Price
Under 30 Minutes  $1.00/minute
30 Minutes $25.00
30 Minutes – Three Scheduled Sessions $50.00
Monthly Memberships Price
Up to 45 minutes – Three Scheduled Sessions Per Week $100.00
Up to 90 minutes – Three Scheduled Sessions Per Week $200.00

Want more information? Fill out the form below.

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Couples that do Physical Therapy Together…

Married couple, Michael and Lila R., are longtime patients of Park Sports Physical Therapy. Michael is a lifelong athlete having run 26 marathons during his lifetime. He has also been a member of the Prospect Park Track Club, a local running club in Park Slope, Brooklyn. Michael has over 30 years of running under his belt. That’s a whole lot of miles!

His wife Lila, also an athlete, has spent most of her life swimming and running.

Lila’s first experience at Park Sports started back in 2011. She came in with a rotator cuff condition. One of our therapists treated her and got her back to swimming fairly quickly. Lila recommended her husband, Michael also get treated at Park Sports after her positive experience.

Michael suffered from arthritis in both his knees. It was when he tripped and injured his iliotibial band that he came in for treatment. He was feeling a snapping sensation whenever he would walk up and down stairs.

Kristin Romeo, DPT became both Michael’s and Lila’s therapist, often times seeing them at the same time for treatment. For Michael, Kristin used manual therapy, stretching, strengthening exercises, and worked on improving his balance on the injured leg.

During the interview, Michael and Lila spoke very highly of Kristin, saying “Kristin is attentive, listens to your needs, and makes sure that the problem area is getting the right treatment.”

“The sessions hold me accountable,” Michael mentioned. The exercises have helped him greatly throughout his treatment. He’s progressed to the point where he no longer feels any snapping sensation walking down the stairs.

Lila similarly was very pleased with her progress.

Michael and Lila, being older in age, both realize the importance of maintaining balance to avoid falls. Physical therapy has proven to be quite useful in that regard.

Both Michael and Lila recommend the services at Park Sports highly saying, “almost all our friends in the neighborhood go to Park Sports for physical therapy. This is a great place that offers excellent care. The therapists that work here are excellent. We couldn’t be happier with Kristin’s care.”

Treating Hip Pain for Brooklyn Athletes

Written by Boris Gilzon, PT, DPT, OCS, CHT & Alex Ariza

Physical Therapists play an essential role in the nonsurgical treatment of hip pain. Two of the most common conditions associated with hip pain are labral tears and hip impingement.

Labral Tears

Labral tears occur when the labrum, which is the cartilage that comes between the head of the femur – your thigh bone – and your pelvis – your hip bone, begins to wear down or experiences trauma. The most common cause of labral tears is repetitive stress on the hip joint, especially for athletes participating in running and skating sports.

Labral Tear - Hip Pain
Original Image Source:
http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=fabdfb4e-5fb5-4077-b341-df5d04a93605

Hip Impingement

Hip impingement, also known as femoroacetabular impingement (FAI), occurs when extra bone grows on either or both the head of the femur or the acetabulum (the part of the pelvis where the femur meets – the “socket”). The extra bone creates an irregular fit and can start to rub against the cartilage or bones in a way that can damage the joint causing hip pain.

There are 2 types of hip impingement. They can occur separately or together.

Hip Impingement Types
Original image source:
https://orthoinfo.aaos.org/en/diseases–conditions/femoroacetabular-impingement/

Cam-type Impingement

The head of the femur is shaped like a sphere. It acts as the “ball” for “ball and socket” joint in your the hips. In this deformity, an excessive bone growth around the head of the femur creates an irregular shape that makes it difficult to rotate in the acetabulum, your “socket”.

The misshapen overgrowth contacts the cartilage that lines the hip socket, the labrum, and can cause it to become worn and frayed. This can lead to hip instability and pain.

Pincer-type Impingement

Pincer impingement is when the acetabulum (hip socket) protrudes around the femur head, decreasing the space of the joint. Overtime with repetitive contact, hip flexion (bending over, sitting, walking) leads to tearing and inflammation of the cartilage that envelopes and protects the joint (labrum).

Symptoms

With either one of these conditions you may experience:

  • Increased pain with prolonged sitting and leaning forward in the sitting position.
  • Sharp pain during squatting, changing direction during running, pivoting and lateral motions./li>
  • Stiffness and deep aching in the front of the hip. Occasional groin pain.
  • Decrease ability to turn your thigh inward.

Treating Hip Pain with Physical Therapy

Kristin Treating Patient - Hip Mobility 2 | Park Sports Physical Therapy

Treatment of hip pain starts with a comprehensive evaluation of movement of your hip and surrounding joints.

Our therapists will test the strength of the muscles around your hip and observe your movements to properly diagnose the condition. During each session, our therapists will instruct and educate you about your body mechanics, the origin of your injury, and exercises you can perform to prevent future injury to the hip and strengthen the muscles around the hip and other parts of your body to stabilize and correct any imbalances.

Your orthopedic doctor may order X-rays and an MRI to confirm the diagnosis.

Hip impingement and labral tears may be concurrent with lower back pain and pelvic floor dysfunction.

Once your weaknesses and imbalances are identified, the goal of therapy is to restore normal force coupling and to develop strategies to compensate if your condition is chronic.

Strengthening of weak muscles and stretching tight muscles can help to avoid the progression of hip impingement. Manual therapy techniques may also be employed restore flexibility of the joint.

At Park Sports Physical Therapy, one of our therapists, Svetlana Lazarev, PT, is an advance hip clinician certified by the Hospital for Special Surgery (HSS).

Hip Arthroscopy Post Operative Rehabilitation

If you do end up having surgery for your hip pain, our therapists follow an established post-surgical protocol. Physical therapy is known to shorten recovery time and ensures that your body is healing properly. Our therapists help to promote safe healing by limiting the weight you put on the operated leg, exercises, stretching, and manual therapy.

The next stage of postoperative rehabilitation focuses on improving your range of motion and strength. During your treatment, our physical therapists can keep your doctor and orthopedic surgeon informed of your progress if you choose.

After 4 to 6 months of treatment following surgery, you’ll be able to return to your normal activities.

Do you currently suffer from hip pain? We can help.

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Physical Therapy for Marathon Runners in Brooklyn

Race day is approaching. You put months of training and during that time, in ideal world, there would be no lingering soreness, no twinges. Are you worried about some long-standing maladies caused by overtraining? Do you think that there were other factors like body inefficiencies or misalignments that led to soreness, pain, even injury during your race prep? In reality, most runners have some issues that vary in severity. The running pain spectrum is wide.

Sports and Orthopedic Physical Therapist is trained and equipped to help runners to avoid or recover from most running injuries. I listed some conditions we treat at Park Sports Physical Therapy in the order of their frequency:

  1. Anterior knee pain, or Patella Femoral Pain Syndrome is the most common one, in some studies it was reported that it constitutes close to 40 percent of all running injuries. It is caused by biomechanical factors that increase load on the knee. Those factors are: excessive foot inward rolling (overpronation), weakness in quads and hip muscles, hip rotational deformity and disproportional stride lengths.
  2. Achilles tendinitis most common in runners over age 30. It is most commonly caused by high or low arches, tight hip flexors, weak trunk. These factors lead to overtraining  that contribute to the tendon inflammation.

    Plantar fasciitis is often caused by the same factors that contribute to Achilles tendinitis. Some studies showed that it is correlated to the lower back pain.

  3. Less common are Illiotibial Band Syndrome, Shin splints and Metatarsal Stress Fractures.

Physical Therapist can help you to become a smarter and stronger runner by evaluating your functional mobility and movement patterns. We can help you design a specific exercises and stretches to address those issues.

Running Injury Specialist in Brooklyn and the AlterG

A running injury specialist in Brooklyn isn’t easy to find.  Fortunately, you’ve come to the right place.

As we mentioned in our last post, running injuries are common and it’s important to see a healthcare provider that specializes in running injury evaluation and treatment and understands the challenges and demands of distance runners.  Click here to review that post.

One of Our Secret Weapons to Optimize Running Injury Recovery

Our AlterG Anti-Gravity Treadmill can help elevate your physical therapy treatment program to a new level.

When you’re recovering from an injury (especially a running injury), the force of gravity actually works against you during this process, whether you realize it or not.  In our normal environment, gravitational forces move through the body from the foot and ankle, to the knee, the hips, and the trunk.  If these forces are too much for the injured soft tissue, they can cause repetitive stress disorders and slow the recovery process.  But what if gravity could be reduced or nearly eliminated from this equation?

The AlterG Anti-Gravity Treadmill is essentially the answer to this question.  Using technology developed by NASA to allow astronauts to exercise in space, this treadmill was created to help patients recover from their injury or condition more efficiently in an environment in which the amount of gravity can be controlled.  The AlterG Anti-Gravity Treadmill can be added to many different physical therapy treatment programs, and at Park Sports Physical Therapy, it has been working wonders in helping many patients to improve more quickly.

Here’s How Limited Gravity can Help Get You Back to Running Faster

Here’s how it works: patients wear a special device on their waist and then step onto the treadmill.  When they’re ready, an air chamber is then inflated, and the seal is secured to their waist device with a zipper.  Once inflated, the gravity in the air chamber can be adjusted from as low as 20% to 100% of the patient’s normal body weight.  This allows them to walk or run with a feeling of weightlessness that many patients say feels like “walking on the moon.”

By offering this ability to patients like distance runners, the AlterG Anti-Gravity Treadmill can be used in a physical therapy treatment program for just about any injury or condition of the lower body, as well as for those who are overweight.  Here are just a few of the many diagnoses the treadmill is used for:

  • Foot fracture
  • Ankle sprain or tear
  • Stress fracture
  • Plantar fasciitis or plantar fascia tear
  • Knee or hip osteoarthritis
  • Knee or hip replacement recovery

Case Study – Chronic Knee Pain in a Runner

The AlterG Anti-Gravity Treadmill, cutting edge physical therapy equipment, was utilized early in the rehab process in order to restore normal gait and running mechanics.  The patient had excellent carry over from AlterG training and was able to demonstrate normal gait and running mechanics outdoors on level ground at the end of the treatment session. By the end of week 5, the patient was able to achieve normal gait and running mechanics on level ground without warm-up or training on the AlterG. The patient continued to progress running for endurance training on level ground as part of home exercise program.

The patient was able to achieve all her goals and return to full time competitive level cheerleading without symptoms.
Reference: http://www.alterg.com/case-study/chronic-patellofemoral-pain

Numerous other case studies found on the AlterG website, have shown that the AlterG Anti-Gravity Treadmill is effective for treating a number of problems by increasing strength, flexibility and fitness levels.  So if you’re dealing with any sort of lower body injury, find out how a physical therapy treatment program with this treadmill can help you next.

Call us today if you are looking for a running injury specialist in Brooklyn. Click here to visit our contact page.