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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.


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


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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 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 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.


    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.


    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.


    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


    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








    read more
    Joe TattaA Recipe for Joint Health
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    5 Reasons To Join Team Premier!

    Near Work and Play

    Whether it’s in the heart of midtown, the historic Murray Hill district, the brownstones of the Upper Westside or the trendy storefronts of the Upper Eastside, Premier PT clinics are all strategically located in hotspots throughout Manhattan. We are close to public transportation, popular restaurants, and major shopping areas. Our newest clinic at Dey St. is at the center of the financial district which is making a great come back. We are proud to be one of the businesses helping to bring lower Manhattan back to life. Our Westchester County and Southern Connecticut clinics are also centrally located in downtown areas walkable to local cafés and other services. All of our 13 clinics are in convenient neighborhoods well-situated for the up and coming PT.

    Scheduling Flexibility

    As a Premier PT, you would be working at least two evenings per week, which means you’ll be able to sleep in a few days and hit the gym before coming in to work. On the other days, you’ll come in early and will be able to leave earlier in the day, to hit the gym again, or get home in time to prepare a tasty gourmet dinner for your friends or family. If you need to catch up on documentation, you’ll have the option for remote access from your home so you can finish up a patient file while checking Facebook. The flexible schedule provides the best of both worlds and gives you enough time outside of the office to get your life organized!


    Your experience at Premier will include a transition period of mentorship, where you’ll be oriented to office policies and procedures have time to integrate yourself into the practice, practice manual therapy techniques, post-surgical protocols, sports progressions and meet with your clinic director for one-on-one mentorship meetings. This will also be a great time for you to get acclimated to the ever changing world of medical billing and insurance documentation. Also, clinics hold weekly in-services where PTs are able to bring back and share what they’ve learned at Continuing Ed courses, or a staff member leads a session on recent research or other topics. Whether you’re a new grad or a PT with a few years’ experience under your belt, our mentorship program and ongoing training is one of the top reasons to join the Premier team.

    Watch Dr. Michelle Strauss’ Story Below

    read more
    Joe Tatta5 Reasons To Join Team Premier!

Sports Physical Therapy

Sports Medicine and Rehabilitation

Balance and Vestibular

Rehabilitation (Vertigo)

Ergonomics and Work Injuries

(Corporate Physical Therapy)


New York City

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

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


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

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

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


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

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

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