How Can I Improve on my Running Workout?

What Improvements Can I Make To My Running Workouts?

If you want to reduce injury risk and make your runs more efficient than your body should be conditioned before your run. Naturally, keeping yourself in peak physical conditioning is essential for maintaining a healthy overall lifestyle. As an added bonus, this will help improve the performance of your workout routines, including going for runs. At Farmingdale Physical Therapy East, offering physical therapy near Bethpage, we can suggest helpful exercises programs that will improve your running performance.

How do I prepare myself?

The run itself is your body’s training, but in order to prepare for a run, you must condition. Taking the time to provide your body with the necessary preparation can be an outstanding benefactor and even help prevent injury. It’s important that your joints—knees, ankles, and hips specifically—aren’t able to move around freely because that is how injuries occur. A warm-up isn’t solely about raising your body temperature and getting focused, it’s about getting your body ready and providing flexibility, balance, agility, and resilience. For tips on warming up, consult with our staff for physical therapy near Bethpage.

The Warm-up:

A successful warm-up will prepare your muscles for a workout, reduce your risk of injury, and get your heart rate up. There are two main purposes of warming up, and they are:

  • To enhance your performance

  • To prevent injury

Part of the warm-up process is mentally preparing yourself for your run. Balance and stability can also see improvements by taking a brief warm-up. In conjunction, this will also help prevent yourself from tripping and falling, which can lead to potential injury as well. The mental warm-up is also a preparation for the possible discomfort the body may experience during running or working out. If your mind is ready to experience discomfort, the body will be prepared to work harder and move faster.

As important as it is to warm-up before running, it is just as important to warm up correctly. Farmingdale Physical Therapy East, offering physical therapy near Bethpage, is here to provide assistance for runners who are seeking guidance on improving their capabilities. We can help teach you how to properly warm-up and prepare your body for a run and prevent injury. Our therapists can help your body warm up correctly and teach you how to do so on your own. Get in touch with our office today and get yourself started with the help of physical therapy near Bethpage!

Posted in Physical Therapy near Bethpage, Uncategorized | Leave a comment

Physical Therapy Post ACL Surgery

ACL tears are one of the most dreaded injuries an athlete can suffer and have been increasingly common in sports such as basketball, football, soccer, and many more. One of the most daunting aspects in recovering from an ACL tear is that it is extremely painful and the rehabilitation is long and arduous. However, rehab is key to regaining full strength and having patience and perseverance can go a long way in helping your knee recover. Fortunately, with the help of local physical therapy near Bethpage, Farmingdale Physical Therapy East can provide exercise rehab to help stabilize your knee post surgery.

Can a torn ACL Heal with the Help of Physical Therapy?

One aspect that can sometimes be overlooked in an ACL tear recovery – and needs to be stressed more – is how important physical therapy is to your recovery. The recovery process can be made exponentially smoother with the help of rehabilitation. If your rehab does not go well, then your knee will not get much better, you will feel less healthy, and you will be more likely to reinjure it. If you prioritize your rehab, the outcome will be very good and your knee may even be stronger than before. Many professional athletes have been able to fully recover from ACL tears and perform at high levels thanks to rigorous rehab. You can potentially return to full health if you do the same, with the help of our physical therapy near Bethpage!

Immediately after your surgery, your physical therapist will give you non-weight-bearing exercises and weight-bearing exercises. He or she will also try to help you improve your range of motion and regain strength in your quadriceps. Through the first four weeks after surgery, you will try to add more pressure on your knee while also focusing on strengthening your quad and hamstrings. During weeks five through twelve, you will be allowed to walk without crutches and also regain a normal walking pattern. Your physical therapist will begin to incorporate balance activities while also increasing the intensity of your other exercises. You may also be allowed to begin jogging once you have reached the twelve-week mark. After 4-6 months, your physical therapy will start planning higher-level activities to help you prepare to return to physical activity.

You should have a full and pain-free range of motion and enough strength in your legs. After 6-12 months, you should be able to return to your sport if you do not have pain or swelling, feelings of instability during sport-related exercises, and almost or complete strength on your injured side.

Direct Access for Physical Therapy

ACL tears can be an extremely scary injury to suffer from. Having a good rehabilitation and physical therapy program is crucial to your recovery. If you remain positive and persevere through your rehab, the outlook on the health of your knee will be very good.

At Farmingdale Physical Therapy East, a location that offers physical therapy near Bethpage, our practice provides patients with direct access for physical therapy. Direct access enables a patient to obtain physical therapy without undergoing the process of obtaining a referral from another physician. Aside from saving you the time, direct access can also help save you money! For more information on our direct access program, contact our office today for further assistance.

Posted in Physical Therapy near Bethpage, Uncategorized | Leave a comment

Patellar Tendonitis

Patellar tendonitis is a highly common injury amongst athletes, especially those who frequently use their knees to jump into the air (think basketball players). That being said, the condition may also develop for patients who are constantly on their feet and have experienced wear and tear. Ordinarily, swelling may begin to arise underneath the kneecap; an initial warning sign of patellar tendonitis. For patients who are concerned about their symptoms, we ask that you consider undergoing evaluation for physical therapy in Farmingdale, NY at Farmingdale PT East. Our staff of certified therapists can provide treatment for patients who are experiencing patellar tendonitis. As an added bonus, you can receive treatment without a referral, thanks to our direct access platform.

Symptoms of Patellar Tendonitis:

Commonly, the initial symptom of patellar tendonitis is pain in between your kneecap and tibia. The tibia is where your tendon attaches to your shinbone. Pain may start to occur only when being very active, but as symptoms worsen, the pain will persist through your daily activities like walking up the stairs and getting out of bed. In more severe cases, you may experience swelling or redness around your joint. If you are experiencing symptoms of this condition, our staff at Farmingdale PTE can provide copious exercise programs that are capable of strengthening your knee and providing added stability.

Some risk factors may include:

  • Physical activity: If you are new to a sport or starting the season, your body may not be used to constant jumping and running.

  • Tight leg muscles: If your quadriceps are tighter than usual, this may increase strain on your tendon.

  • Muscular imbalance: This may occur if some muscles are stronger than others. The uneven pull from your stronger muscles could cause patellar tendonitis.

  • Chronic illness: It is possible that your chronic illness disrupted blood flow to your knee. Diseases that may cause this include but are not limited to diabetes, obesity, and lupus.


There are several ways to prevent yourself from getting patellar tendonitis.

  • Take a rest: Adequate recovery time is essential for any athlete, especially those who engage in repetitive motions and movements.

  • Build your leg strength: You can build strength by doing several leg exercises. Strong thigh muscles are proven to prevent injuries of your tendon. These can be achieved by doing several strength exercises.

  • Improved technique: Read instructions before using exercise equipment or ask a professional if you are unsure how to do an exercise move correctly.

How Can A Physical Therapist Help You?

With the assistance of physical therapy in Farmingdale, NY, our staff can provide recommended leg strengthening exercises and other means for treatment. Not only can this help treat your condition, but it may also improve your knees’ injury prevention capabilities. Treatments depend on the severity of the injury, but several measures will be taken to reduce the pain. This may include stretching, periods of controlled rest, and strengthening your leg muscles. Additionally, your orthopedist may suggest over-the-counter medication or injection therapy to help deal with the pain. With the assistance of physical therapy in Farmingdale, NY, we can help get you back to healthy, comfortable living. Contact us today for more information.

Posted in Physical Therapy in Farmingdale NY, Uncategorized | Leave a comment

What Should I Look for When Choosing a Physical Therapist?

Finding the right physical therapy practice for you can seem daunting if you’re tackling it on your own. It can involve making a bunch of phone calls and doing lots of online research to find a practice that’s right for you. While many practices may seem appealing online, what’s more, important is the way you interact in person. When searching online you’ll easily be able to find practices accepting your insurance or specializing in what you need, but will they give you the personalized treatment you require? Luckily, we can offer some tips to help you narrow down your choices when it comes to making an appointment for physical therapy in Farmingdale, NY.

Continue reading

Posted in Farmingdale Physical Therapist, Farmingdale Physical Therapy, Physical Therapy, physical therapy, Physical Therapy in Farmingdale, Physical Therapy in Farmingdale NY | Tagged | Leave a comment

Workplace Injuries

Have you found that your job has been doing more harm to your body than good? Well, there are several common workplace injuries that can be affecting you. If this is the care for you, don’t let your occupation continue putting physical strain on your body. At Farmingdale Physical Therapy East there is a team of therapists who can help alleviate and even reverse some of the pain and injuries you may have acquired while being on the clock.

Continue reading

Posted in Farmingdale Physical Therapist, Farmingdale Physical Therapy, Physical Therapy, Physical Therapy in Farmingdale, Physical Therapy in Farmingdale NY | Tagged | Leave a comment

Do I Have A Stress Fracture?

A stress fracture occurs when muscles become fatigued and overused. The surrounding muscles of the affected area will eventually “overload” and transfer the excess stress to the bone. This causes a slight crack that is considered a stress fracture. A stress fracture is predominantly common in the feet and toes due to constant pressure. If you are an athlete, you are especially susceptible to a stress fracture and should be aware and educated on this type of injury. Overcoming a stress fracture may be difficult but is more than possible with the care and attention of Farmingdale Physical Therapy East’s physical therapists. If you believe you have been suffering from a stress fracture and have been in search of physical therapy near Bethpage, consider contacting our team to help you get back on your feet.

Continue reading

Posted in Farmingdale Physical Therapy, fracture, stress fracture | Tagged | Leave a comment

What is Bursitis?

If you have been experiencing pain, stiffness, and swelling in your hips, shoulder, elbow, or knee, you may be suffering from bursitis. Bursitis is an inflammation of the joints in these specific areas. More specifically, bursitis occurs when the small fluid sacs near your joints, called bursae, are irritated and swollen. It can lead to pain and discomfort in your joints. Bursae play a significant role in helping your joints move fluently. If performing properly, they help to cushion your ligaments, tendons, and bones when they move against and alongside one another. When these sacs are irritated, they can cause immobility, pain, and swelling. If you believe you have fallen victim to bursitis and have been in search of physical therapy near Bethpage, consider contacting Farmingdale Physical Therapy East. Our team of physical therapists wants to get you moving again and help relieve any pain and discomfort you are suffering from.

Continue reading

Posted in Farmingdale Physical Therapy, Hip Bursitis, Physical Therapy near Bethpage | Tagged | Leave a comment

How can PT relieve my arthritis pain?

Arthritis pain can make everyday activities feel painful and uncomfortable. Unfortunately, arthritis is a condition you have to live with, yet many treatments can help reduce your pain and improve your quality of life. One of those treatments being Physical therapy in Farmingdale, NY. Our team of skilled physical therapists at Farmingdale Physical Therapy East can help you increase your mobility and reduce your arthritis pain!

Continue reading

Posted in Farmingdale Physical Therapy, Physical Therapy in Farmingdale, Uncategorized | Tagged , | Leave a comment

Summer Activities for Staying in Shape

Summer is upon us and that means endless outdoor activities await!  Summer is the best time of year to engage in various outdoor activities.  If you are looking to get in shape this summer, do yourself a favor and get outside and get active.  With warm weather and sunny skies, our options are limitless for activities we can get involved in. Check out some great summer activities that will allow you to live a happy and healthy summer.

Outdoor Sports

Sports that can be played outside with minimal equipment are the best to engage in for summer fun.  These include basketball, soccer, beach volleyball, wiffleball, frisbee, and others. These are games you can easily play at the beach, the local park, or your backyard!  The great part about these games is that you incorporate the social aspect into them and invite friends to join you. With this, you’ll be working up a sweat and burning some calories and also having a ton of fun at the same time.

Safety Tip: For non-beach activities, make sure you are wearing proper footwear, as the risk of foot and ankle injuries are prevalent.  Make sure you bring food and water with you, as the summer heat can often drain your energy levels more quickly. You will need to replace lost electrolytes and fluids.  Some light stretching following your activity is a good idea to prevent tightness in your muscles from occurring.


Going on hikes are a great way to get exercise.  Whether you go on a one-mile loop around the lake or a 5-hour hike up a tall peak, you will still be engaging the muscles in your body, and burning calories as well.  Hiking is also a great activity to benefit mental health. By indulging yourself in nature, and taking a break from the stressors of everyday life, hiking can be an escape for many people.  Hiking also allows us to take a break from the technology we are dependent upon every day. After a few hours on a trail, this will enable us to clear our minds. Completing a difficult hike is also an accomplishing feeling, and usually, there will be an unforgettable view at the end.  Grab a friend and hit the trails this summer for some great physical and mental benefits that hiking brings!

Safety Tip: Make sure to pack food and lots of water, especially for longer hikes.  Make sure you have dressed appropriately, wearing proper footwear, and have all the necessary gear needed for your hike.  It is also a good idea to do some research beforehand on the trail and area in which you will be hiking. Also, you should carry your cell phone in your bag with you in case you are in an emergency situation that you need to contact someone.


Whether you are at the pool or the beach, swimming is a summer favorite that can get you in great shape.  Swimming targets every muscle in your body and can strengthen your aerobic capacity significantly as well.  On a hot day, going for a nice dip can be very refreshing, and it acts as a great workout as well.  If you enter the water with a purpose to swim laps for exercise, then you will surely be able to reach your goal and see results if you remain consistent.

Safety Tip: When swimming at a pool or public beach, make sure to stay within the designated swimming area, and in range of the lifeguards.  Also, make sure you know your limit, and take breaks when needed.

Running/Bike Riding

Summer is one of the best times of the year for runners and cyclists.  Often, many athletes have been confined to treadmills and stationary bikes during the colder months, and they are ready to get out and spread their wings when the weather permits.  Running and bike riding are great exercises for building aerobic capacity, building strength in primarily lower body muscles, and burning a lot of calories. This is also very beneficial for mental health, as getting outside and being exposed to the sunlight and having the wind blow through your hair can be quite alleviating.  These activities can help you stay competitive as well, as many 5k, 10k and marathon races are held in the warmer months for endurance athletes to test their skill in friendly competition.

Safety Tip: Runners and bike riders have to be cautious of their surroundings.  If on a busy road with cars, make sure you steer clear of traffic and keep yourself out of the way of danger.

Have A Fun And Safe Summer

No matter what you engage in this summer, make sure you have fun and be safe!  Making sure you get outside and take advantage of the beautiful weather is key to having a healthy summer, no matter how high the intensity of the activities you partake in.  Be sure to follow the safety tips above and most importantly, make sure you are drinking tons of water throughout the day to replenish lost fluids. Summer can be a fun time, but it can also be a time where people are suffering from injuries due to the increased level of activity.

If you get injured this summer, be sure to contact our team at Farmingdale Physical Therapy East, where we provide quality care to our patients.  It is our main goal to ensure our patients are treated properly so that they can recover as quickly as possible.  Get in touch with us today if you or someone you know has suffered an injury of any kind, and we will be happy to help!

Posted in Uncategorized | Leave a comment

Benefits of Orthopedic Rehabilitation Post Surgery?

If you recently had orthopedic surgery, or suffer from an injury affecting your bones, joints, tendons, or ligaments, then orthopedic rehabilitation may be right for you. Focusing on the problem area is the first step you should take when it comes to recovery. Building up the muscles around that area will get you back to where you were before your injury. It will also help you work on preventing future harm. With a variety of conditions that can benefit from orthopedic rehabilitation, it’s essential to find the right therapist to treat you. Luckily, Farmingdale Physical Therapy East offers physical therapy near Bethpage to help those suffering from injury or pain.

Continue reading

Posted in Physical Therapy near Bethpage, Uncategorized | Tagged | Leave a comment