Low Back Pain and Spring Gardening

It’s spring time!

This means time outdoors and spring-cleaning. Needless to say, it’s also a time of potential low back pain as many people who have been less active over the winter suddenly thrust themselves into fun activities and chores.

Low back pain is common.

Low back pain is one of the main reasons people visit their doctor. According to a study by University of North Carolina School of Medicine, more than 80 percent of Americans will experience an episode of low back pain at some time in their lives. This time of year is a popular one for back pain. One popular cause for low back pain is gardening.

Lower back pain park sports pt

Gardening can cause back pain.

If you like gardening, this is an exciting time of year. Here are some quick tips on lowering your chances of injury while gardening from The American Council on Exercise:

  • Use correct posture and form.
  • Warm up before you garden with a 10-minute walk.
  • Make sure all of your movements are smooth and steady.
  • Keep your abdominal muscles taut.
  • Lift with your legs (never your back).
  • Don’t twist your back while digging.
  • Breathe regularly. Exhale when you lift, and inhale as you lower a heavy load.

Even with preventative measures, back pain is a frequent injury.

Park Sports Therapy treatments focus on relieving pain, improving back movement, and fostering healthy posture. Our therapists will design a rehabilitation program to address your particular condition and work with you to help prevent future problems.

Time required for treatment varies.

The time required for rehabilitation varies among patients. If you visited a doctor prior to contacting our team, we will review your physician tests and reports as well as do our own assessments before we develop your specific plan. It is possible that after our assessment, if you have not yet visited your doctor, we will suggest you make an appointment for testing before physical therapy treatment. Our treatments are designed to ease pain and to improve your immediate mobility, strength, posture, and function. We will also teach you how to control your symptoms and how to protect your spine for the years ahead.

Get back to normal and better.

Back pain is uncomfortable. One of the most important steps is to improve your comfort so you can get back to normal activities with improved fitness and awareness. We’ll show you ways to position your spine for maximum comfort while you move, recline, and sleep. Normal activity helps your recovery.

To help calm pain and potential muscle spasm, your treatment plan may include hands-on, manual therapy techniques. To avoid deconditioning of your back, we encourage active rehabilitation. With this active approach, you’ll be shown how to lift and move safely. In addition, aerobic exercises are used to improve your general fitness and endurance including walking on a treadmill, riding a stationary bike, swimming, yoga, and pilates. These activities can relieve the stress of low back pain and they can cause your body to release endorphins into the blood stream – your body’s own natural painkillers.

You’ll take an active role in learning how to care for your back pain. We also always develop an at-home plan for your long term health.

Post surgery treatment.

If surgery is performed by your physician, our team can help you recover faster with a customized post-operative treatment plan.

Gardening can be healing.

While gardening is hard work, it can also promote healing. The Cleveland Clinic reports that it can actually help ease chronic pain in some cases because it’s good exercise and helps relieve stress.

“Gardening reconnects us to the cycles of nature. These cycles are the rhythm of life itself. When we spend time in the garden, we learn to slow down and forget our daily worries.”

We agree. So prepare your self and know there is treatment available if your feel discomfort.

Happy Gardening!

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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Scoliosis Treatment: Schroth Method for 13 Year Old Female

The Schroth Method for Scoliosis

Scoliosis affects 6-9 million Americans. The primary age of onset for scoliosis is 10-15 years old, occurring equally male and female. At Park Sports PT, we treat scoliosis using the Scroth Method. This specialized form of treatment has shown to greatly ease pain and improve current and potential quality of health for younger and older patients.

One recent case here at Park Sports involved a 13 year old female named Kathy. Kathy was a highly energized, busy, and athletic young teen. She danced ballet, played lacrosse, and was a competitive swimmer. As is often the case, Kathy discovered she had scoliosis at a regular check up at her doctor’s office. As a result, her doctor monitored Kathy with x-rays every 6 months for a year. They determined that her spine displayed a curve progression over the 12 months. Kathy was also in pain and had to greatly reduce her activities.

Her Diagnosis.

The diagnosis Kathy received from her medical doctor was as follows:

  • Right Thoracic convexity with 11 degree Cobb angle
  • Left Lumbar convexity with 16 degree Cobb angle

Treatment at Park Sports PT.

Kathy and her family decided they wanted to pursue physical therapy. After researching Park Sports PT and visiting our clinics, Kathy began working with our Scroth Method specialist Dr. Kristin Romeo. One of the many aspects of Park Sports Kathy and her family liked was that Dr. Romeo is also an athlete and competitive soccer player and has a personal understanding as to how important body function and health is to athletic performance and everyday activity.

At the start of treatment, Dr. Romeo reviews all medical records pertaining to her patient’s scoliosis. She then performs her own examination, re-taking measurements and preparing her own evaluation. After Dr. Romeo performed these important tasks for Kathy, she designed a treatment plan and schedule.

Excellent results.

Kathy visited Park Sports PT 22 times over the course of three months. After these three months, Kathy was pain free and resumed her full slate of activities. In fact, her Left Lumbar convexity, which was 16 degrees when treatment began, was 11 degrees after three months. Kathy’s family purchased most of the Schroth equipment we used in her sessions at our clinic for home use to help Kathy continue her at-home plan.

If you or someone you know has been diagnosed with Scoliosis, the Schroth Method might be a perfect solution for less pain and better future health. For more information on the Schroth Method, Park Sports PT, and a consultation, please visit us HERE. Park Sports PT is a Participating Member of the Hospital for Special Surgery Rehabilitation Network.

Treating Scoliosis with The Schroth Method

The Schroth Method for treating Scoliosis

Park Sports PT offer patients who have been diagnosed with Scoliosis a highly experienced team focused on the Schroth Method. This specialized form of treatment has shown to greatly ease pain and improve current and potential quality of health for younger and older patients.

We treat a wide variety of patients at Park Sports PT and one case involved an active 67 year old female named Abby. Abby was used to playing tennis three times a week and walking three miles per day. Pain from her scoliosis rendered these activities impossible. As a result, Abby tried conventional physical therapy on two separate occasions, both leaving her in more pain and desperate for a solution.  Consequently, these events lead her to seek the Schroth Method from Park Sports PT.

Patient Profile: Abby, 67 Year old Female

Abby met with our Schroth Method specialist Dr. Kristin Romeo. At the time of her evaluation, Abby presented with a L lumbar convexity of 42 degrees. Because of this, she was experiencing sever pain in her lower back, both hips, and pain in her neck region. She was in agony and questioned whether she would ever play tennis or walk more than a few blocks unaided again.

After conducting a thorough examination and reviewing all of Abby’s medical records pertaining to her Scoliosis, Dr. Romeo created a customized program of treatment for Abby. They met two times a week for eight weeks. After these eight weeks, Abby started to feel better. For example, she began to walk lengthy distances, first one mile, then two miles, pain free. Dr. Romeo focused on postural changes, specific breathing techniques based upon Abby’s posture and altered the way Abby sat and performed routine physical activities. By meticulously strengthening soft tissue, Abby was able to redefine and re-strengthen her posture.

As of this article, Abby is planning a tennis weekend and is confident she will be pain free.

If you or someone you know has been diagnosed with Scoliosis, the Schroth Method might be a perfect solution for less pain and better future health. For more information on the Schroth Method, Park Sports PT, and a consultation, please visit us here.

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Pelvic Floor Therapy

Pelvic Floor Therapy and Dysfunction.

Pelvic Floor Therapy can be an important part of a healthy life.  So when it comes to posture, comfort, intimacy, and wellness, a healthy pelvic floor is one of the most vital parts of your body. Many women face daily discomfort, lack of intimacy, physical pain, and more due to a dysfunction of the muscles, ligaments, and nerves that support the pelvic region.

A healthy and re-energized pelvic region can greatly restore your well-being and help to eliminate symptoms that are negatively effecting your life.

Pelvic Floor Dysfunction (PFD) may be brought on by a variety of reasons. These include pregnancy, childbirth, menopause, prior surgery or radiation, heavy lifting and straining, obesity, and congenital weakness. This can lead to vulvar pain, localized pelvic discomfort, prolapse, low back pain, leakage, incontinence and much more. Most do not seek advice from a physical therapist. Those who do however, can see life changing results.

At Park Sports, we are dedicated to life changing results.

Park Sports Therapy Approach to Pelvic Floor Dysfunction.

What to Expect When Getting Started.

At Park Sports, we understand the seriousness of your decision to seek help. We offer evidence-based and individualized treatment plans backed by a wealth of knowledge and a history of success.

Our pelvic floor therapist Lacey Salberg PT, DPT has received extensive training from the Herman & Wallace Pelvic Rehabilitation Institute, a leader in pelvic floor education and awareness. Lacey will take the time to discuss your health concerns. She will also fully evaluate your condition and create personalized plan, uniquely designed for your comfort level, your lifestyle and your body. You will receive one-on-one sessions in our private treatment room as she coaches you towards your health goals.

Working Together.

We consider your health a team effort. Part of your therapy will include an at home exercise program that will help you progress through your treatment plan. As you make advancements, it is possible that your initial plan may need some adjustments. Your therapist will listen carefully to your body and closely monitor your functional gains. If necessary, she will discuss modifying your treatment plan to better achieve your health goals.

Long-Term Planning.

Once you reach your goals, your therapist will provide an at home plan. This plan will help you maintain your new functional gains and pelvic floor health. Of course we will always be available to provide advice and assistance. As your health and wellness partner – our goal is your long-term happiness.

Pelvic Floor Therapy at Park Sports Brooklyn

Park Sports Pelvic Therapy Floor Services.

Our practice offers a full range of services for Pelvic Floor Dysfunction including:

  • Comprehensive musculoskeletal and orthopedic evaluation, including assessment of the pelvic floor muscles and hip alignment.
  • External and/or internal manual therapy techniques such as myofascial release, soft tissue mobilization, neuromuscular facilitation, and scar massage.
  • Biofeedback for muscle re-training and recruitment.
  • Bowel and bladder training and diaries.
  • Therapeutic exercises such as postural re-education, muscle relaxation, core stabilization, and flexibility exercises.
  • Home exercise program instruction.
  • Self-management techniques to improve overall quality of life.

Contact Park Sports.

Contact us today to learn more about Pelvic Floor Therapy at Park Sports and to schedule an initial appointment. Let’s meet and discuss your questions, concerns and needs. We offer a premiere service with proven life changing results and we look forward to serving you.

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Do You Know Why You Have Back Pain? Here’s How You Can Find Out

Are you experiencing low back pain and not sure why? You’re not alone, in fact: 9 out of 10 patients don’t know the primary source of their back pain. The problem is that most people seek treatment after they’ve begun exhibiting symptoms of back pain. While this may seem logical on the surface, here at Park Sports Physical Therapy we encourage our patients to take a more preventative approach to their wellness. At Park Sports, we understand how bothersome it may be to have the stress of back pain added to your daily life. Whether you are just trying to get through the work day, cleaning up after your children, or just taking a walk to get the paper, we know how much worse back pain could make these simple everyday tasks and want to help prevent it. We care about our community and hope to help prevent injuries before they occur/worsen.

The key is to go to a physical therapist before you begin to see the signs and symptoms of back pain. I’m sure that right about now you’re asking, “Why would I do that?” One, because physical therapists are trained to recognize the physical dysfunctions that may one day lead to back pain. And two, because eight out of 10 Americans suffer from low back pain at some point in their lives, so the chances are good that you or someone in our community could become a statistic one day.

Seeing a physical therapist on an annual basis is one of the most effective ways to prevent back pain from occurring in the first place, the way one might see a primary care physician. Doesn’t that sound like the better alternative? Great, now that you’re on board, let’s talk about what you can expect during that annual physical therapy appointment. The first time you go, your physical therapist will collect a complete picture of your medical history. During subsequent visits, it’ll be important to update your physical therapist about any changes to your health during the previous 12 months, but it won’t be necessary to review your entire medical history again.

Next, your physical therapist will perform an examination using a variety of tests and measures including a movement screen. A movement screen is a screening tool that’s designed to identify imbalances in your mobility and stability that may contribute to limited function or other impairments. This gives your PT the ability to see how your back, hips, core, shoulders, knees and ankles perform during a series of carefully selected exercises.

The information gathered during an examination helps your physical therapist to identify changes from one year to the next, a critical step in assessing your risk for back pain and a host of other debilitating conditions. If a problem is identified early enough, then your physical therapist is better equipped to discuss preventive measures instead of designing a treatment plan. And that’s how you identify the root cause of back pain and derail issues before they even begin. Mystery solved.

Our qualified and caring physical therapists here at Park Sports Physical Therapy are here to help! If you feel that you, a loved one, or any residents in the community could benefit from physical therapy please do not hesitate to give us a call at any of our locations in Brooklyn. We have locations in Park Slope, South Slope and Clinton Hill.

Unsure if physical therapy is right for you? Give us a call today and our administrative staff will be happy to accommodate!

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 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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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