Blood Flow restrictions training what is it?

Originated in Japan where it was known as “kaatsu training” which means “training with added pressure”. A method of exercising the muscle by partially reducing arterial blood flow. A venous return is fully stopped in this method. It is achieved by partially occluding the vasculature above the muscle. This method essentially accelerates rehabilitation protocol by creating an environment that “fools” the muscle as if it is working harder and lifting much heavier loads than it actually does. The advantage over traditional weight training is that it reduces the load on the joint while achieving the same metabolic response. We all know that getting stronger requires working against resistance. The resistance is defined in terms of load and volume, but what do we do in cases when people cannot tolerate high loads, for example following surgery, injury or degenerative condition? Or simply do not have access to the high weights necessary to accomplish their goals?

Muscle weakness and why we are concerned about it.

 Any injury or circumstances that require immobilization will lead to various degrees of weakness: sprained ankle, sprained back, knee surgery.  Muscle weakness sets in quickly: Atrophy appears within days of disuse. And what relationship muscular strength has in the relationship of quality of life?  It has been shown that strong muscle supporting the joint can delay or even prevent arthritis. For instance, greater quadriceps strength is linked to a lower risk of osteoarthritis. It is increasingly evident in non-injured healthy populations that loss of strength is a risk factor in developing osteoarthritis. With aging a decrease in some physical function occurs due to diminished muscle strength, vascular function, and bone mineral density.

 Therefore, strength training is indispensable in the rehabilitation of musculoskeletal injuries: acute or chronic.

How Blood Flow Restriction Flow works.

A pneumatic tourniquet system applies an external pressure through the tourniquet cuff by applying the right amount of external pressure. There is a gradual mechanical compression created when the cuff is inflated resulting in the partial restriction of arterial flow and full restriction to the venous return. Compression of the vasculature above the muscle creates inadequate oxygen supply, thus changing physiological conditions under which muscle exercises. This causes greater fatigue, muscle activation, and also anabolic signaling pathways that lead to muscular adaptations compared to exercise without BFR. Thus it creates the same metabolic environment as if the muscle had been exercised in high-intensity resistance exercise without a restriction in the blood flow.

Is Blood Flow Restriction Training Safe?

The treatment is performed under the supervision of a licensed Physical Therapist who has additional training in the BFR technique and is following established safety protocols based on evidence and contemporary research. Blood Flow Restriction training It is an emerging clinical modality successfully implemented to achieve physiological adaptations for individuals who cannot safely tolerate high muscular tension. Continued research established parameters for safe application for widespread clinical adoption. Current evidence supports BFR training as a way to improve muscular strength and hypertrophy for individuals with musculoskeletal dysfunction.

Most commonly treated conditions by Blood Flow Restriction Method

  •  Post-operative anterior cruciate ligament reconstruction, 
  • Isolated muscle weakness
  • Pre-sarcopenia,
  •  Knee osteoarthritis
  •   Individuals with compromised bone mineral density 
  •  Neurological conditions; stroke, cerebral palsy
  • Cardiac rehabilitation.

In summary, at ParkSports Ivy our clinicians are always striving to be at the forefront of clinical research and innovation. We work closely with referring physicians and collaborate on the best and most effective treatment approach to get you back on your feet faster and safer.

To schedule, an appointment with one of our clinicians call 718 230-1180

Why Strength Training For Triathletes Is Essential

Triathletes are great at many things, but after all the time they spend running, riding, and swimming, they might forget something important – strength training. Strength training for triathletes can be a significant advantage for several reasons. In addition to its performance benefits, we think that strength training also plays an active role in keeping athletes healthy and injury-free. While adding another activity to your exercise routine might sound daunting, you can become an all-around better athlete with a simple plan that doesn’t have to take more than half an hour a week. Building your strength will make you faster and keep you feeling stronger as you make your way to the finish line.

Read on as we describe why strength training for triathletes is important.

The Importance of Strength Training For Triathletes

Successful triathlon training should include strength training. It helps improve muscular endurance to help prepare the body for the demands of training and racing. This kind of exercise helps to increase your power output and also prevent injury.

Any athlete with a well-balanced strength training plan has the ability to efficiently transfer power from their body into their run, their swim, and their pedaling. On the other hand, an athlete who lacks strength throughout their body might experience a lack of power due to poor postural control, reducing the amount of force they can produce during the triathlon.

Postural strength is crucial when it comes to injury prevention. As your workouts get more challenging, your body requires the proper support from your muscles to maintain good form for all three areas of the race. When your form is weak, you become more susceptible to injury. You’ve already heard that you need good core strength, and it’s because core strength creates a stable base for all the activities you do on a daily basis.

When you ask a physical therapist, they’ll tell you it’s imperative to work on the lateral and rotational musculature of the hips and core. These muscles are used to help you move side to side and help prevent any unwanted twisting motions of the pelvis, trunk, or legs when running and biking. When these muscles are strong, your workout will be much more efficient and keep you from straining unnecessarily. Since running and biking is a straight-forward motion, you’ll naturally be working the muscles in the front and back of the hips and legs. Therefore, adding a strength program that includes strengthening the lateral muscles will help you improve stability.

Better Performance

Many of the best triathlon coaches will tell you that strength training for triathletes is a vital part of any multisport training program. With triathlons, there is both upper body and lower body training involved.

Research supports the idea that strength training and improved endurance performance are linked. The Journal of Strength and Conditioning Research looked at several studies and concluded that the analysis showed a 4.6% improvement in running overall among those trained along with their regular endurance training.

Additionally, another study looked at both runners and cyclists. After a ten-week resistance training program, participants showed an increase in leg strength by 30%, a 13% improved running time, and cyclists could ride for 14 more minutes than they could initially.

Reducing Injuries

While performance benefits might appeal more to triathletes, as physical therapists, we encourage strength training as a way to prevent injuries. Injuries are often caused by muscle imbalances and chronic weaknesses in certain areas of our bodies. A basic strength training program is the best way to increase your muscle tissue strength and connective tissue, too, like tendons and ligaments. As your tissue is strengthened, you’ll be able to put in more training without injury, which leads to better and faster performances.

Break Your Training Into Phases

Just like with all triathlon and marathon training, strength training should be periodized throughout the year. You should start with the general strengthening and preparation phase, which lines up with the offseason and helps you build triathlon training phases. This period is when you increase your overall base strength. The offseason is when you should also take a break from the main activities in a triathlon. Hitting the weights will be a nice change of pace from the hardcore training you might be used to. We might even suggest that you increase your resistance in this phase, as you don’t necessarily need to worry about soreness or fatigue for your next run, bike, or swim workout. In particular, heavy-resistance training has been shown to enhance both short and long duration endurance capacity in high-level endurance athletes, like those who participate in triathlons. The healthier you are, the better you will be able to handle increases in workout intensity as the season progresses.

After the offseason and build phases, then comes the pre-racing stage. The pre-racing phase will require that your strength training become more specific and focused on building power and speed. This is where plyometrics comes in. Plyometrics, also known as jump training, are exercises in which muscles exert maximum force in short intervals, the goal being to increase both speed and strength.

During the competitive phase, the idea is to maintain the strength you’ve built throughout the season. Resistance training is reduced, and you can continue focusing on training and practicing for your races.

Once the season is over, take some time off to rest and recover. During this time, strength training is low and shouldn’t be done more than a couple of times a week. You want to let your muscles rest, but you also don’t want to lose the fitness you’ve earned before the next cycle.

Consult A Physical Therapist

If you are new to strength training or new to triathlons in general, you should definitely consult a physical therapist to help guide you. They’ll show you the proper technique and help you focus your strength training sessions on your specific needs.

Even if you’re an experienced triathlete, it’s never a bad idea to have a functional assessment and evaluation from a licensed therapist to learn what you need to work on so you have an injury-free and successful season.

The experts at Park Sports Physical Therapy would love to set up a consultation to see how we can help you maintain your health and wellness so that you can continue to do the things you love.

Increasing Shoulder Range of Motion

Increasing shoulder range of motion after injury or surgery is key to recovery and shoulder performance. Genya Royfman, PT, DPT is a graduate of UC Santa Barbara and received her Doctorate of Physical Therapy from Hampton University. She’s been a part of the Park Sports team for about a year now and has a passion for treating shoulder injuries. Genya, who is a former high school football player and currently an avid rock climber, has herself had multiple shoulder surgeries and experiences with PT as a patient. When it comes to shoulder issues and recovery, Genya says clearly, “I can relate.”


The Shoulder and injury.

The shoulder is a complex joint built to allow movement in many directions: forward, backward, around in a circle, and away from the body. Muscles and ligaments help keep the shoulder stable and secure in your shoulder socket. Injuries can occur whether you are an athlete, super active, or an occasionally active weekend adventurer or DIYer.

Quick overview of your shoulder.

Your shoulder joint is a ball-and-socket joint. The head of the humerus (upper arm bone) is the ball and the scapula (shoulder blade) forms the socket where the humerus sits.

The scapula and arm are connected to the body by multiple muscle and ligament attachments. The front of the scapula is also connected to the clavicle or collarbone through what is called the acromioclavicular joint.

As you move your arm around your body, your scapula must also move to maintain the ball and socket in normal alignment. Keeping this alignment steady and sturdy is a life long challenge.  Injury to the multiple muscles and ligaments that keep everything functioning is quite common. Recovery is not always so simple however.

Range of Motion.

Shoulder Range of Motion or ROM is the measurement of movement around a specific joint or body part. ROM can become limited due to joint overuse, arthritis, or sudden trauma to the joint.  Lack of ROM is a strong indicator of injury, not to mention, it can limit your daily functions and cause persistent pain and discomfort. Working with a physical therapist, you will increase your range of motion and strengthen your joint. This occurs through joint manipulation and specialized exercises.

Like all Park Sports therapists, Genya performs detailed research into her client’s history and current injury before any treatment begins. After Genya creates a plan for her patient’s shoulder injury treatment or post-op plan in conjunction with her patient’s surgeon, often she is initially focused on strengthening scapula involvement. “I make sure the scapula is properly engaged, people tend to forget about the shoulder blade.” There are a number of early stage treatment exercises she typically begins with.  These will help work the scapula and also test early treatment ROM.

Shoulder Blade Squeezes.

It is important to engage the upper trapezius muscles at the start of treatment. Genya’s shoulder blade squeezes address the mid to lower trap muscles. As a result, they loosen the upper trap muscles. This helps to relieve neck and shoulder discomfort. Your trap muscle consists of three parts and has many different functions—lifting your shoulders, holding up your neck and head and moving your shoulder blade. When this muscle is tight, it affects your entire body. Tight traps are significant enough to influence your training, recovery, and overall well being.

Scapular Wall Slide.

The Scapular Wall Slide is another early stage exercise designed to improve scapula stabilization. Genya positions her patient in front of a wall and squeezes their shoulder blades.  The patient then slides their forearm up the wall maintaining contact with the wall the entire time. Wall slides train the muscles surrounding the scapula for both dynamic and static stability – controlling the position of the scapula during arm movement.

Treatment length varies.

Treatment length varies from patient to patient depending many factors.  Very recently, Genya discharged a patient that had been with her for an extended period of time recovering from a massive shoulder injury. “It was an emotional experience for both of us, lots of laughing, crying, and hard work.  She now has full range of motion and a healthily functioning shoulder. She is pain free and active again.  I am so proud of our work together!”

Our New Williamsburg Facility.

If you have shoulder soreness, tightness or an injury call us directly for a free evaluation. We offer free consultations and direct access to all of our facilities including our brand new state of the art center at 490 Driggs Avenue in Williamsburg, Brooklyn.

Hamstring Injuries

Hamstring injuries can be painful and set you back weeks if not properly recognized and treated.  Strain to the hamstring occurs when one or more of the three hamstring muscles or tendons (at the back of the thigh) is torn, either partially or completely. It is one of the most common injuries of the lower body. While hamstring injuries are most often associated with athletes participating in sports involving high-speed running, such as football, soccer, or track, anyone with a hamstring runs a risk of a hamstring injury. There is also great risk of hamstring re-injury. In fact, after tearing a hamstring muscle, a person is two to six times more likely to suffer a subsequent injury. In most cases, hamstring strain injuries are successfully managed with physical therapy.

“Hamstring strains are one of the most frequently occurring injuries in sport. They can be challenging and frustrating to treat because of the high recurrence rate. Hamstring strains account for 12–16% of all injuries in athletes.”
The National Center for Biotechnology Information

Symptoms of a Hamstring Injury

  • Pain in the back of your thigh, either behind your knee, in the muscle belly, or near your buttock
  • Difficulty fully straightening your knee without pain
  • Hard to take large steps or walk quickly, or pain experienced with climbing stairs
  • Discomfort with running

In most instances, there is pain associated with a hamstring injury. The range of pain can be from mild to severe. As the hamstring covers a large portion of the back of the leg, the exact location of symptoms may vary from person to person.

Causes of Injury

A hamstring injury may come on suddenly, typically as the result of a quick motion that occurs with running or cutting maneuvers while participating in sports. Occasionally, you can suffer a hamstring strain by simply moving the wrong way while getting up from a chair or while walking and running.

First steps to injury recovery

  • See your doctor to be sure you get an accurate diagnosis
  • Visit a physical therapist to start treating the pain and to start working on restoring your normal mobility
  • Avoid aggravating activities that can cause pain or prevent normal tissue healing of your hamstring


At Park Sports, we regularly treat hamstring and other sports injuries. Many of our therapists are current and former athletes so we understand the importance of strength, range of motion, and rehabilitation when it comes to performance and daily life. Treatment starts with an initial evaluation. All hamstring injuries are unique so the initial evaluation phase is vital time for us as we work to prepare an individualized treatment plan. During our evaluation we will:

  • Determine the Range of Motion (ROM) of your hip and knee. Hamstring strains typically limit the amount of motion and flexibility around the hip and knee joints
  • Measure the strength of your hamstrings and surrounding muscles
  • Check on how your hamstring pain limits your ability to perform normal activities. We will watch you walk, run, climb stairs, or jump, depending on the severity of your condition


  1. The main goals of physical therapy for a hamstring strain include restoring normal flexibility and ROM, regaining normal strength, controlling pain and swelling, and helping you get back to optimal function.
  2. Ultrasound is a deep heating treatment that can help improve circulation and extensibility around the injured tissues of your hamstring.
  3. Massage. Massaging the injured tissue can help improve scar tissue mobility. The effects of deep stripping massage results in an increased hamstring length rather quickly, improving flexibility, but does not affect the strength of the muscle.
  4. Kinesiology taping techniques help improve the way your hamstring muscle functions. Kinesiology taping can also be used to decrease swelling and bruising around your hamstring muscles.
  5. Ice may be used during the acute phase of injury to control swelling and to decrease pain that you are feeling.
  6. Moist heat packs help relax your hamstring muscles and to improve tissue extensibility prior to stretching.

We will also prescribe specific exercises for you to do in the clinic, and a home exercise program for you to do on a regular basis.

Get Back and Better

Hamstring injuries have a history of returning and we want you to get back to your life and be in a better physical place. Studies show that physical therapy can help the hamstring heal properly. In addition, our therapists will work with you on balance, posture and other everyday motions that will help to reduce re-injury. For more information or a free evaluation of your injury, please contact us.

Shoulder Injuries: The Rotator Cuff

Shoulder injuries and pain are frequent complaints we encounter at Park Sports Physical Therapy. There are many factors involved in the diagnosis of shoulder pain. A skillful clinician looks at the whole picture – your posture, the entire kinetic chain including your core and lower extremities musculature, the spinal alignment and most importantly, your shoulder blade mechanics. After all, shoulder pain is most often just a manifestation of a deeper problem.

One problem we often see concerns shoulder injuries to the Rotator Cuff.

Rotator Cuff Tendinitis

Shoulder injuries to the Rotator cuff such as Rotator Cuff tendinitis affects the tendons and muscles that help move your shoulder joint. It is often preceded by the shoulder impingement syndrome, when the tendons of the rotator cuff get “squeezed” by the bony elements. It is a result of faulty mechanics during shoulder elevation, which leads to irritation and inflammation of the tendon and eventually to tendinitis. This condition usually occurs over time and reflects a certain athletic lifestyle or profession that requires repetitive arm and shoulder movement.
Sometimes rotator cuff tendinitis can occur without any known cause. Most people with rotator cuff tendinitis are able to regain full function of the shoulder without any pain.


The symptoms of rotator cuff tendinitis tend to get worse over time. Initial symptoms may be relieved with rest, but the symptoms can later become constant. Symptoms that go past the elbow usually indicate another problem.

Some symptoms include:

  • Pain and swelling in the front of your shoulder and side of your arm
  • pain triggered by raising or lowering your arm
  • a clicking sound when raising your arm
  • stiffness
  • pain that causes you to wake from sleep
  • pain when reaching behind your back
  • a loss of mobility and strength in the affected arm

Rotator Cuff Tears

There are two kinds of rotator cuff tears. A partial tear is when the tendon that protects the top of your shoulder is frayed or damaged. The other is a complete tear. A complete tear goes all the way through the tendon or pulls the tendon off the bone.

Physical Therapy Treatment

If you have a shoulder injury to the rotator cuff such as rotator cuff tendinitis or a rotator cuff tears, you’re not alone. It happens to millions of people every year. It’s a common cause of shoulder pain. The right treatment can make you feel better, keep a small injury from getting worse, and help you heal. For many people, physical therapy (PT) is the answer. It may be all you need to treat an injured rotator cuff.

At Park Sports our program includes personalized exercise, monitored application of ice and heat, detailed massage from a trained specialist, and specific equipment to help return your shoulder back to its normal range of motion. Our role is not just to treat your pain. We want to help you get back to doing the things you enjoy pain free and with a new understanding of how your body functions to help reduce future injury.

According to WebMd, “one study shows that people who got PT for a rotator cuff tear did just as well as those who had surgery.”


If nonsurgical treatment isn’t successful, your doctor may recommend surgery. Most people experience full recovery after having rotator cuff surgery. We also treat many patients after rotator cuff surgery to help them recover quickly and in a way that sustains their health and the healthy future of their rotator cuff.

Please contact us for more information about Park Sports and rotator cuff injuries.

Park Sports PT is a Participating Member of the Hospital for Special Surgery Rehabilitation Network.

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Runner’s Injury Prevention Workshop Recap

We want to give a big thank you to all of you who came out to the Runner’s Injury Prevention Workshop. Boris and Julie really enjoyed presenting and getting to know more about your running goals.

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Whether you run recreationally, competitively, or for fitness, the information we shared last night is 100% applicable to you. We covered a lot of material, so we wrote up a brief recap for you and those who couldn’t make it out to our event.

Biomechanics of the Foot

foot pronation and supination chart

Boris and Julie discussed what pronation and supination is and how it can affect your foot if there is a mechanical abnormality. They mentioned individuals’ variations in the foot and ankle structure and how it is connected to the rest of your leg higher up. Other variables play a part in how fast, how long, and efficiently you run. They touched on proper running mechanics and emphasized the form over the speed and distance.

When you run your body experiences impact many times your body weight on each stride. It’s important to understand how your feet land to make the appropriate adjustments. A physical therapist or personal trainer specializing in gait analysis can help in this regard.

The Importance of Core Strength

core muscles

One cannot overstate the importance of core strength in any physical activity and this includes running. Your core ensures your body’s stability, balance, proper posture, and control. Strengthening your core comes with many benefits including injury prevention. In regards to running, when your core muscles – your pelvis, abdominal, hips, and back – all work in sync, you are able to remain solid as your foot strikes the ground. If you are a long distance runner, you know how important maintaining proper posture is. A strong core will improve your running time, endurance, stamina, and help reduce the chances of injury.

Strengthening Your Glutes

Glutes Breakdown

Your glutes are made up of the gluteus maximus, gluteus medius, and gluteus minimus. They all play an important role during your run. We want to make sure that each of these muscles is strong so that other parts of your body aren’t overcompensating for their lack of engagement.

Your gluteus medius and minimus are abductors and help move your legs away from your body. The gluteus maximus is used for hip extension.

Julie mentioned that too much sitting can lead to weak glutes since they are not activated in that position. On the opposite end, your hip flexors shorten since sitting keeps them in a contracted position. Both Boris and Julie recommend that you do the following exercises:

  • Glute Bridge
  • Lunges
  • Squats
  • Clamshells

Dynamic Stretching

Dynamic Stretching

Although recent research has shown that stretching before a run does not help to prevent injury, there are some benefits to stretchings.

Both Boris and Julie encourage dynamic stretching in which your body is moving while you stretch. This ensures that your muscles are warmed up and ready to go.

Common Tight Spots for Runners

We suggest that you keep a close eye on these parts of the body before, during, and after your run.

  • ITB
  • Achilles
  • Hip Flexors
  • Hamstrings

Plantar Fasciitis

plantar fascitiis

Some of you had concerns about plantar fasciitis. Your plantar fascia is a thin ligament that lies on the bottom of your foot. It connects from the heel all the way to the front of your foot. It helps to support the arch of your foot and plays an important role in walking and running mechanics. If you suffer from heel pain after a run, chances are high that you suffer from plantar fasciitis which is the inflammation of this ligament. Symptoms are described as a shooting pain near the heel. The pain is usually worse in the morning or after long periods of rest.

When you run there is a lot of pressure and force pushed on the plantar fascia. This can cause inflammation and tightness.

There are many factors that can contribute to plantar fasciitis. Tight calf muscles or having a high arch can both play a role in plantar fasciitis. Seeing a physical therapist can help identify these issues and provide a treatment plan to manage pain or prevent pain altogether.

Are you currently experiencing pain from running? Participating in races anytime soon? Our highly trained physical therapists can help.

Running can put a lot of strain and stress on your body. Seeing a physical therapist can help you address any biomechanical issues such as muscle imbalances, gait, or tightness to prevent injury, improve your performance, and keep you running for life.

Fill out the form below to get started.

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Want to learn more about the AlterG Anti-Gravity Treadmill and give it a try at our Clinton Hill location on Fulton Street? Schedule your first run here.

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–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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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 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 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