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Martha | Back to tennis after fractured vertebrae!

Christie | Recovering from a sports injury!

Clay | Triathlete overcomes neck fracture!


New York City, Westchester & Connecticut

Providing personalized care for real Results in the Manhattan-NYC, Eastchester, Hartsdale, Katonah, Darien and Norwalk areas.

If you need physical therapy, then you want physical therapy from the most educated, experienced, and specialized physical therapists that offer attentive care for your joint, muscle, or orthopedic condition. Premier Physical Therapy is the leading NYC Tri-State (NY-NJ-CT) orthopedic and sports rehabilitation practice. In addition to physical therapy and rehabilitation for general orthopedic conditions, our licensed physical therapists specialize in hand therapy, sports injuries, pediatrics, neurological conditions, work-related injuries, balance and vestibular rehabilitation. Our caring physical therapists are dedicated to helping every person achieve and maximize his or her physical health and pain relief.

Premier Physical Therapy is a participating member of both the NYU Langone Medical Center Musculoskeletal Rehabilitation Network and the Hospital for Special Surgery (HSS) Rehabilitation Network.

Refer a patient, request an appointment online, or call to schedule your preferred appointment at any one of our physical therapy centers of excellence located in Manhattan-NYC, Eastchester-NY, Hartsdale-NY, Katonah-NY, Darien-CT and Norwalk-CT.

Orthopedic

Physical Therapy

Hand and Wrist

Therapy Centers

Pediatric Physical

Therapy Centers

Spine Centers

 for Back and Neck Rehabilitation

Joint Rehabilitation

(Shoulder, Elbow, Knee, Hip)

Foot and Ankle

Rehabilitation

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    Heal Shoulder Pain Before Summer Begins

    Is shoulder pain affecting your plans for the summer?

    As summer approaches many experience shoulder pain, typically due to increased activity. Whether you aspire to athletic endeavors such as golf, baseball, tennis or prolonged activities such as gardening, shoulder pain is often the first sign of a muscle imbalance and weakness.

    Rotator cuff problems are one of the many injuries we treat and resolve at Premier Physical Therapy. The two most common questions patients have for us are:

    1. What does this diagnosis mean?
    2. How can physical therapy help me return to normal?

    The shoulder is an extremely complex area of the body made up of four joints and a multitude of supporting ligaments and muscles. These structures work together to allow mobility needed to perform activities such as reaching to a high shelf or playing tennis. Sinceshoulderingtheburden there is minimal stability within the shoulder, it is critical for all muscles to work together providing support during movement. When compromised, rotator cuff problems can occur resulting in pain with activity.1 Changes such as tendonitis, muscle tears and bone spurs are common. Muscular imbalances and ligament tightness within the shoulder joint are often the cause and can be treated conservatively, without surgery.2

    After completing a comprehensive evaluation, your physical therapist will create an individualized program based on their findings. Common goals of header04physical therapy are to help relieve pain, improve mobility and strengthen weak musculature while educating the patient on techniques to keep their shoulders “happy” and pain free.  One key area that can help to relieve shoulder pain is posture. It has become more common for people to spend long periods of the day sitting in front of a computer. This causes people to demonstrate a rounded shoulder posture due to adaptive shortening of their pectoral muscles and weakness/adaptive lengthening of their scapular stabilizer muscles. By elongating (stretching) the tight pectoral muscles and strengthening the scapular stabilizer muscles the scapula is able to be in its proper position on the body, which can help to improve mobility. As a result, there will be less stress on other structures within the shoulder reducing compression on the rotator cuff muscles. It is also common for physical therapists to focus on strengthening the rotator cuff muscles utilizing therapeutic exercises. This is critical since these muscles are extremely important to provide support during quick or extreme movements. As therapy progresses, you will begin to incorporate sport or recreational activity specific activities so that you can get back on your field of choice or into the garden.

    Citations:

    1. Neer CS. Impingement lesions. Clin Orthop. 1983; 173: 70-77.
    2. Ellenbecker TS, Manske RC, Kelley MJ. The shoulder: physical therapy patient management utilizing current evidence. In: Current Concepts of Orthopaedic Physical Therapy. 2011; 3: 20-29.
    read more
    Joe TattaHeal Shoulder Pain Before Summer Begins
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    Proper Road Bike Fit to Prevent Injury

    Warmer weather is finally here and with it brings a new season of recreational and serious cyclists to the open road. I sometimes get questions about proper bike fit, so here are the general “tips” or “rules” that go along with fitting yourself on a road bike. Like all sports, fitting yourself for a bike can vary depending on what bike you’re using, so always ask a trusted physical therapist, or get fitted at a bike shop that knows what they’re doing!

    Stand Over Height

    When choosing a bike, you should be able to stand over the top tube with at least 1” of space with a straight tube, and 2” or more with a tube that slopes towards the back of the bike. You can test this by standing over the top tube and lifting the bike up to meet your body. There should be at least 1” space from the tire to the ground. Mountain bike riders sometimes have 3-5” clearance due to the extra demands of the landscape. Stand over height is important should you need to dismount quickly, and is the first step in sizing your bike. If your stand over height is not good, all the other measurements will not be 100% accurate.

    Seat Height

    The height of the seat will determine the amount of knee extension you have, and even affect the stability of your pelvic floor. Having a seat that is too high can diminish the power your legs can make, leading to excesimagess stress on the muscles on the back of your leg. You may have too high a seat height if you’re rocking side to side on your saddle, which can cause undue stress on the glutes, spine, even your arms! Having a seat that is too low will increase the amount of knee bend, which increases the pressure on the knee cap. It also doesn’t allow the glutes/calves/hamstrings to work as efficiently as they should.

    You can determine proper seat height (on a road bike) using the” Le Mond Method.” Measure your inseam (without shoes) and multiply that by 0.88 to get your seat height. Then measure from the base of the crank arm up along the seat tube to the top of the saddle, adjusting the saddle up or down to match that number.

    Seat Fore/Aft Position (forward/backward)

    The distance the seat or saddle is from the handle bar is known as seat fore/aft position. Too far forward can increase knee cap pressure, too far backward can over lengthen the glutes/hamstrings, making them less efficient during a pedal stroke.To measure proper seat fore/aft position, have someone hold the bike still for you and get on. With the crank arm (the lever that holds the pedal to the front gear/derailleur) parallel to the ground, the area right below your knee cap should align with the ball of your foot on the pedal. Cyclists who have poor hip mobility will need to be more forward/fore with their saddle. Your physical therapist can work on improving your hip mobility. Larger cyclists may be more comfortable more aft (backward) with their saddle.

    Saddle Angle/Seat Inclination (tilt)

    It is recommended that the tilt be kept at 0 degrees, though there is one study that demonstrated that a tilt forward of 10-15 degrees decreased the incidence of LBP in recreational cyclists.

    Reach

    This is basically how far your arms have to reach to touch the handlebars. This varies with rider and bike, however ideally a rider on a road bike without aerobars would want the back to not arch, pelvis to be rolled forward, have retracted shoulder blades, unlocked elbows, and relaxed upper arms with the elbows slightly bent.

    Crank

    This is the part of the bike that connects the pedal to the front derailleur. This is commonly overlooked on bikes, as most recreational bikes have a standard 170mm length. Shorter bicyclists (under 5 foot 6 inches) should have cranks less than 170mm as longer cranks can cause increased pressure on the knee and can result in knee pain. Riders shorter than 5 foot 3 inches should have a crank size between 167.5 and 165mm. Riders who are greater than 6 feet in height should have a crank that is around 177.5mm. It appears that riders who are average in height (5’7”-6’) do not need to worry about crank size.

    Cleats

    For those road bike warriors who use cleats, there are numerous brands, types and fits. Generally the idea is to have enough “float” or movement, to allow the cleat to detach from the pedal if needed (e.g. to get off the bike in a hurry) without too much excessive movement when pedaling, which is known as “slop.” Cleats transfer the force of your legs to the pedal/crank. Cleats should have a “low stack height,” which basically means the closer the cleat can come to the pedal the better, almost as if your foot and the pedal were one unit. A properly sized cleat “has a midpoint that the foot will sit at most of the time, with a small amount of force required to move off that midpoint.” The base of your metatarsals (the long bones of the foot just before the toes begin) should align with the axis of rotation of the pedal.

    Enjoy the ride!

    Vito Pinto, DPT

    References:

    Brukner, P., Khan, K., Bahr, R., Blair, S., & Cook, J. (2012). Clinical Sports Medicine (4th ed.,pp. 93-112). Sydney, Australia: The McGraw-Hill Companies.

    Salai M, Brosh T, Blankstein A et al. Effect of changing saddle angle on incidence of low back  pain in recreational bicyclists.

     

     

    read more
    Joe TattaProper Road Bike Fit to Prevent Injury
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    The Corporate Athlete- Healing Injury In the Workplace [ergo consultation]

    Ergonomic injuries are on the rise in the workplace. One would expect the typical physical therapy practice to be inundated with sports injures and athletes. The real athletic challenge today is sitting at your desk. Being a corporate athlete can be worse than a game of tackle football!

    Sitting for hours at a time, day after day can lead to a variety of injuries including:

    The following are guidelines for an ergonomically-sound computer workstation.

    • Keep your shoulders in a relaxed position (the use of arm rests is encouraged).
    • Keep your arms positioned close to your body.
    • Forearms and wrists should be parallel to floor.
    • The top of the monitor should be directly across from your eyes.
    • Allow for at least 16 inches between your eyes and the monitor.
    • Keep your feet flat on the floor or slightly elevated.

    Watch the video below by on of our Doctors of Physical Therapy for free tips on a proper ergonomic setup and positioning.

    read more
    Joe TattaThe Corporate Athlete- Healing Injury In the Workplace [ergo consultation]
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    A Recipe for Joint Health

    Our joints go through a lot every day, whether it’s simply standing or walking, or even sitting while at school/work. It is essential to protect our joints in order to reduce pain and allow us to participate in all of the activities we want. Remaining active with regular exercises is not the only way to take care of your joints — what you put into your body can also have an affect. A healthy and diverse diet can directly contribute to joint health via nutrients, and can also help with weight loss, which makes life a lot easier on your joints. Studies have shown that losing 1 pound of body weight can result in a reduction of 4 pounds of joint stress in the knees. Add this up for every step you take during your day, and you can really save a lot of work on your knees. The focus of my article today is to help you get the nutrients your joints need and easy ways to promote weight loss with diet modifications. Here are the ingredients required for good joint health.

     Calcium and Vitamin D

    Calciumimages is an essential mineral and is stored in our bones. Vitamin D is needed as it helps absorb the calcium we ingest. Without adequate Vitamin D levels, eating foods rich in calcium won’t help you out very much. Calcium is required for basic body functions including the ability of the bones to withstand force. Calcium and Vitamin D can be found in:

    Calcium – dark leafy greens, dairy products (milk, cheese, yogurt), nuts, fish.

    Vitamin D – produced by the body with exposure to sunlight without sunscreen for about 10-20 minutes.

    Omega- 3 Fatty Acids and Antioxidants (Vitamins A, C, E)

    Omega-3 fatty acids help reduce inflammation (swelling). As we use our joints more or if we have pain in our joints, the body responds with inflammation to the area as a protective response – however, this inflammation can further contribute to pain and reduce range of motion. Anti-oxidants help fight off free radicals, which can promote inflammation and can further damage joints. Found in:imgres

    Omega-3 – halibut, salmon, shrimp, nuts, whole grains, fish oil.

    Antioxidants –fruit, dark leafy vegetables, carrots, almonds, avocado

    Fiber

    Fiber plays a role in reducing blood glucose levels, which have been linked to inflammation. In addition, foods high in fiber help digestion and typically make you feel fuller for a greater time, which in turn helps with weight loss. Found in:

    Fruit, vegetables, beans, whole grains, nuts and seeds.

    Protein

    Protein is the essential building block for muscle, bone, and tissue including joints. Regular primgres-1otein intake will ensure that the body has the resources necessary to protect its joints as well as the muscles that surround each joint. Lean protein is recommended as it contains less fat and therefore will help contribute to weight loss. Found in:

    Chicken, turkey, free-range grass-fed beef, fish, beans, soy.

    Water

    Joints have fluid running through them to act as both lubrication but also a source of receiving nutrients from the blood. Remaining hydrated will ensure a greater blood volume with better delivery of nutrients to the joints, as well as increased lubrication for smoother and less painful motion. It is suggested to have roughly 0.5-1.0 oz of water per pound of body weight.

    Supplements

    Due to poor dietary choices and access the average American is deficient in many essential vitamins, minerals and other nutrients, which are the building blocks for healthy joints. Obtaining nutrients from organic, unprocessed foods should always be your first choice. However there may be times when your body requires additional nutrients via supplementation due to injury or poor diet. Here are the top two for joint health.

     Glucosamine and Chondroitin

    Key components of cartilage, which makes up joint tissue. Although naturally produced by the body, supplementing may be necessary when joint pain or arthritis is present. Glucosamine/chondroitin has been scientifically researched and found to aid with joint health.

     Curcumin, Ginger & Bromelaine

    Studies have shown curcumin, ginger and bromelaine to have anti-inflammatory effects, decrease pain an increase joint health. Curcumin is naturally occurring in the spice turmeric and bromelaine is an enzyme found in pineapple. Ginger is a commonly used in teas and stir-fry.

    Now that you have a wide variety of foods to choose from, here are some suggestions for meals/snacks that will not only promote joint health, but also weight loss.

     Breakfast:

    Low fat milk with low-sugar whole grain cereal

    Low fat Greek yogurt with a berry medley topped with whole grain oats

    2-egg omelet with spinach, avocado and low-fat cheese

    Ginger tea

    Orange Juice

    Lunch/Dinner

    Spinach and arugula salad with lean chicken, tomatoes walnuts, flax seed with freshly-squeezed lemon juice dressing

    Grass-fed, free-range beef or turkey burger with whole-wheat bun accompanied with a dark-leafy green salad

    Grilled salmon crusted with almonds served with a side of roasted broccoli and brussel sprouts

    Tuna sandwich with a cabbage slaw

    Lean grilled chicken with a cucumber-mint yogurt sauce wrapped up in flatbread with red bell peppers and cucumbers

    Snacks and Sides (Instead of reaching for that bag of chips, try these)

    Carrots, celery, and other crunchy vegetables with low-fat hummus

    Low-fat Greek yogurt

    Vegetable/Fruit Juices

    Fruit (Apple, banana, pineapple, orange, etc)

    Mixed nuts

    These are just a few options but you now have all the ingredients to get creative and protect your joints at the same time. Remember! A program to rehabilitate an injured joint from trauma, surgery or disease should include physical therapy combined with sound nutrition principles. This will be the quickest path to healing.

    In good health,

    Mohit Birdi, PT, DPT, CSCS

    References:

    http://education.athletesperformance.com/articles-2/articles-from-ap-specialists/using-nutrition-to-support-joint-health/

    http://www.arthritistoday.org/what-you-can-do/eating-well/arthritis-diet/eat-to-beat-inflammation.php

    http://healthyeating.sfgate.com/bone-joint-nutrition-4741.html

    http://www.naturemade.com/resource-center/articles-and-videos/joint-and-bone-health/food-and-nutrients-that-fuel-joint-health

     

     

    read more
    Joe TattaA Recipe for Joint Health

Sports Physical Therapy

Sports Medicine and Rehabilitation

Balance and Vestibular

Rehabilitation (Vertigo)

Ergonomics and Work Injuries

(Corporate Physical Therapy)

Locations

New York City
(Manhattan)

Upper East Side @ 77th
170 E 77th St – Prof Ste 2
New York, NY 10075
Hours: Mon-Fri 7:00am – 8:00pm; Sat 7:00am – 2:00pm
Phone: (212) 249-5332
Fax: (212) 249-9539

Murray Hill/Midtown South
461 Park Ave S Rm 802
New York, NY 10016
Hours: 7:00am – 8:00pm
Phone: (212) 696-2727
Fax: (212) 696-4499

Upper East Side @87th 177 E 87th, Suite 303, New York, NY 10128 Hours: 7:00am – 8:00pm Phone: (212) 249-2758 Fax: (212) 249-2506

Financial District
7 Dey Street, Suite 601
New York,  NY  10007
Hours:  7:00am – 8:00pm
Phone:  (212) 249-2451
Fax:  (212) 861-2653

Upper West Side @ 72nd
162 W 72nd St Fl 4
New York, NY 10023
Hours: Mon – Fri 7:00am – 8:00pm; Sat 7:00am – 2:00pm
Phone: (212) 362-3595
Fax: (212) 362-3587

Upper West Side @ 96th
132 W 96th St Ste 1A
New York, NY 10025
Hours: 7:00am – 8:00pm
Phone: (212) 249-2758
Fax: (212) 249-2506

MidtownE./ Sutton Pl.
226 E 54th St Ste 304
New York, NY 10022
Hours: 7:00am – 8:00pm
Phone: (212) 371-7001
Fax: (212) 371-7011

Midtown
22 E 49th St Fl 6
New York, NY 10017
Hours: 7:00am – 8:00pm
Phone: (212) 753-1175
Fax: (212) 753-1719

Westchester

Katonah
223 Katonah Ave
Ste C
Katonah, NY 10536
Hours: 7:00am – 8:00pm
Phone: (914) 232-1480
Fax: (914) 232-3341

Eastchester
575 White Plains Rd
Eastchester, NY 10709
Hours: 7:00am – 8:00pm
Phone: (914) 771-6200
Fax: (914) 771-6202

Hartsdale
141 S Central Ave
Ste 205
Hartsdale, NY 10530
Hours: 7:30am – 8:00pm
Phone: (914) 946-5685
Fax: (914) 946-0304

Connecticut

Darien
36 Old Kings Hwy S
Ste 110
Darien, CT 06820
Hours: 7:00am – 8:00pm
Phone: (203) 202-9889
Fax: (203) 202-9975

Norwalk
346 Main Ave
Norwalk, CT 06851
Hours: 7:00am – 8:00pm
Phone: (203) 847-4400
Fax: (203) 847-4442


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