# F Squared Physical Therapy

> One Patient One Hour


## Posts

- [New to running? An 8-step plan to get you started](https://f2pt.com/new-to-running-an-8-step-plan-to-get-you-started/): Our very own, Dr. Paul Ochoa was recently interviewed for a fun piece on some tips n tricks to think about when starting to run. With nicer weather coming our way, running can be a great way to get back into your body and begin a more intense fitness routine but its good to keep In mind that new stress can lead to new sensations!   Check out the article here!
- [#DontShameTheShrug – Episode 3](https://f2pt.com/dontshametheshrug-episode-3/): In the season finale of #DontShameTheShrug, I go into some common exercises and how to incorporate a normal shoulder shrug! pull- ups, lat pull downs, overhead press… they al have one thing in common… shoulder shrugging, of course! It it hasn’t sunk in yet, shoulder shrugging is a normal part of any overhead motion and should not be “shamed” in other words, stop pulling your shoulders back and down when you’re doing any overhead activity. it can ultimately harm your shoulder and cause you discomfort and/or pain. have look at the final episode and feel free to contact us with […]
- [#DontShameTheShrug - Episode 2](https://f2pt.com/dontshametheshrug-episode-2/): This Episode, I focus on a simple exercise that helps maintain shoulder health in most overhead activities and a little backstory on why it so helpful. Shoulder health is not always so straight forward so please remember to consult with your physical therapist… or just ask us 😬 … with any ongoing issue you might be having. These episodes are meant to be fun and educational, not as a replacement for a full assessment of your shoulder. phew! now that thats out of the way…   Episode 2 🍿🥤
- [#DontShameTheShrug - Episode 1](https://f2pt.com/dontshametheshrug-episode-1/): In a world of overhead athletes, pull ups and reaching up for cups on high shelves, the burning question of “what do I do with my shoulder blades?” has always given rise to a conflicting answers on whether to allow your shoulders to shrug or to pull them back and down. In our very own (very low budget) miniseries on this topic, I’ll take you through why a shoulder shrug is a perfectly normal motion when moving your arm above your head and why you should never, ever… Shame the shrug 🙋🏻‍♂️ In Episode 1, I talk a little about the general […]
- [A Story About Stairs](https://f2pt.com/a-story-about-stairs/): It was late May 2019 and I was in Colorado doing a weeklong fellowship observation. It was a small sleepy town with not much to do so most of the suggestions had to do with some outdoor activities. Being born and raised in New York City outdoor activities aren’t my first choice but, when in Colorado… If you’ve ever been to Colorado Springs you’ve definitely heard of the Manitou incline.  It’s about a 1 mile hike at an incline that reaches over 2000 feet in elevation from the bottom to the top. It was originally built as a cable car […]
- [Your Shoulder Hurts But Is It Really Your Shoulder Thats The Issue?](https://f2pt.com/your-shoulder-hurts-but-is-it-really-your-shoulder-thats-the-issue/): One of the most common complaints Ive been hearing about during this pandemic time has been the random onset of shoulder pain.  Actually, scratch that.  It’s usually described as “I think I messed up my shoulder somehow”, but that doesn’t necessarily mean it stems from the shoulder itself! Without going into the complexities of pain science, I thought I would give a quick and easy assessment to figure out if your issue stems mostly from your shoulder or neck.  ….Wait, did you say my shoulder pain is coming from my neck? Yes. Yes I did.  Neck pain can sometimes refer […]
- [A Proposed Evidence-Based Shoulder Special Testing Examination Algorithm: Clinical Utility Based on a Systematic Review of the Literature](https://f2pt.com/shoulder-special-testing/): link to article, here   Methods: Likelihood that patient posses a pathological condition was based on: 50% – pre-test probability: combination of patient history and clinician experiences as it relates to pattern recognition  50% – post-test probabilities   Results: Development of the Proposed Evidence- Based Shoulder Special Testing Examination Algorithm  Hypotheses based on patient pain location and symptom reproduction with AROM.  This was a great tool and overall look at patient subjective. It was summarized quire well so its difficult to summarize again, here. I’d suggest reading through this part.  Rotator Cuff Pathology: Use of the internal rotation resisted strength […]
- [Telehealth System: a Randomized Controlled Trial Evaluating the Impact of an Internet-Based Exercise Intervention on Quality of Life, Pain, Muscle Strength and Fatigue in Breast Cancer Survivors](https://f2pt.com/impact-of-an-internet-based-exercise-intervention/): Telehealth can improve quality of life based on physical functioning. The objective of this study was to identify the effectiveness of telehealth for improving adverse events (hospitalization, further illness, etc) after 8wks intervention and at 6mo maintenance follow up for individuals with breast cancer. Patients were divided into a test group and a control. The controls were given written instructions. The test group participated in telehealth (3x/wk x90min) and were sent reminders to complete exercises and to document activity levels. Results. The telehealth system improved quality of life, pain, muscle strength, and fatigue significantly than usual care. These findings were […]
- [Telerehabilitation is non-inferior to usual care following total hip replacement](https://f2pt.com/telerehabilitation-is-non-inferior-to-usual-care-following-total-hip-replacement/): Nelson M, Bourke M, Crossley K, Russell T. Telerehabilitation is non-inferior to usual care following total hip replacement – a randomized control non-inferiority trial. Physiotherapy. 2020; 107: 19-27. Purpose: To determine if a telerehabilitation model of care delivery remotely is non-inferior to in-person rehabilitation for patients who have had total hip replacement following hospital discharge? Methods/Design: Single, center, randomized, controlled, non-inferiority clinical trial. 6 week intervention with 6 mos follow-up. Outcomes collected at baseline (pre-op), D/C from PT, 6 weeks and 6 mos post-op. **Primary analysis was at 6 weeks. **Participants and care providers were not blinded to allocation because […]
- [Physical Performance Tests for Runners in the Telehealth Age](https://f2pt.com/physical-performance-tests-for-runners-in-the-telehealth-age/): These guys are such an amazing resource! Thanks zerenpt and runningmatekc for this. ⠀ ⠀ ⠀ “In this ~75 minute video, Nathan Carlson of RunningmateKC and I take you through the primary physical performance tests that we use in working with runners both in person as well as from a telehealth standpoint. We felt it was essential to put this out given the times and challenges that we face. We hope this serves as an invaluable resource for you and the individuals seeking your services. Our thoughts are with you and yours!”   GET IT HERE!
- [How to structure your Tele-Therapy session (for practitioners)](https://f2pt.com/how-to-structure-your-tele-therapy-session-for-practitioners/): For many private practice owners, telehealth is a new way to treat patients. It can be intimidating to jump in so here are 5 steps to structure your telehealth session, for physical therapists:⠀ ⠀ ????Creating a private, clutter free area is key. I recommend a 7’x7’ area so you can move around freely without having to stop the session to move a piece of furniture. Make sure that you have a fully charged phone (I recommend using a phone vs a laptop), a good internet connection, and a tripod. You can always switch to hand held if needed. ⠀ ⠀ […]
- [Welcome to F Squared Tele-Therapy Sessions!](https://f2pt.com/welcome-to-f-squared-tele-therapy-sessions/): Have a tele-therapy session coming up? Here are three ways you or your patients can make the most of their sessions:⠀ ⠀ 1. Make sure your phone is fully charged and you have either ear buds or headphones for better sound quality⠀ ⠀ 2. Clear furniture, plants, etc. to create some open floor space. You shovel also set aside some uninterrupted time, away from all dogs, kids and cats⠀ ⠀ 3. Have any equipment you typically use in your program, available and on hand⠀ ⠀ Dm, email or call us for more information on our Tele-Therapy sessions⠀    
- [Ground reaction force does not always equal tibial bone stress](https://f2pt.com/ground-reaction-force-does-not-always-equal-tibial-bone-stress/): GRF ❌ tibia bone stress!⠀ ⠀ I’ve heard this discussed on the runners zone podcast and on Bryan Heiderscheit’s running medicine podcast. How does this impact loading after a bone stress injury in our runners??⠀ ⠀ Here are some key take aways from the article:⠀ ⠀ Problems with monitoring GRF to understand tibial bone stress in athletes-⠀ ⠀ 1. Stress on bone is due more to muscle contraction than from the GRF⠀ ⠀ 2. Peaks in GRF can come earlier or later (depending on the sport) as compared to peaks in tibial stress⠀ ⠀ 3. GRF forces may be stable […]
- [Is it all in your head? Short answer is no, it's not.](https://f2pt.com/is-it-all-in-your-head-short-answer-is-no-its-not/): I came across this article on JAMA and occasionally like to throw in a pain science article and go off on my little rant so here goes…⠀⠀ ⠀ PHYSICAL therapists! Can we please not abandon all objective findings because of a pain course you took last weekend? ⠀ ⠀ Pain science courses! Can we please stop disregarding the importance of specific loading programs to address subtle differences in coordination and strength?⠀ ⠀⠀ “Just move” is not the whole answer. The new amazing emphasis on brain plasticity is not meant to blunt our education and experience it’s meant to add to […]
- [You can stop worrying about sitting up straight, now](https://f2pt.com/you-can-stop-worrying-about-sitting-up-straight-now/): THERE IS NO “GOOD” POSTURE!⠀ ⠀ A friend prompted this post after showing me a comparison X-ray a healthcare practitioner showed her to prove that her posture was abnormal and warranted more treatment. ⠀ ⠀ This is so common and quite dangerous! A person’s pain cannot be based on a static posture evaluation. There is no evidence that supports it but we see it happen in clinics everyday. ⠀ ⠀ If you don’t have access to the jospt and are interested in this article feel free to contact me.
- [Optimization of Treatment to the Subtalar Complex](https://f2pt.com/optimization-of-treatment-to-the-subtalar-complex/): So happy we can finally share some exciting news!!⠀ ⠀ ⠀ **My friend and colleague, Emily Novoa and I will be presenting a breakout session on Subtalar manipulation techniques at this year’s @officialaaompt conference!!**⠀ ⠀ ⠀ I can’t tell you how happy we are to have this opportunity and what a great way for us to finish off our Fellowship ????⠀ ⠀ ⠀ Special thanks to all of our mentors within @naiomt and outside. If you plan on attending the confernece we hope you’ll stop by.
- [Epidural Injections for Lumbar Radiculopathy??](https://f2pt.com/epidural-injections-for-lumbar-radiculopathy/): Great review of effectiveness (or not) of spinal epidural injections.
- [Should Evidence or Sound Clinical Reasoning Dictate Patient Care?](https://f2pt.com/should-evidence-or-sound-clinical-reasoning-dictate-patient-care/): The evidence ‘spokes’ encircling the wheel serves as support for appropriate clinical behaviors and decisions. These spokes can represent different forms of evidence, allowing a research medium that best addresses the patient’s condition and includes all relevant science disciplines. Biopsychosocial constructs and practices comprise the wheel’s ‘rim,’ providing a foundation for consistent care. The clinician’s systematic management approach serves as the management ‘tire,’ providing a conduit of care to the patient. This approach can create an opportunity to develop a ‘Knowledge Transfer,’ which will be facilitated by research that clearly states the findings’ potential clinical relevance.
- [Comparison of Patient Reported Outcome Measurements](https://f2pt.com/comparison-of-patient-reported-outcome-measurements/): First article post of April’s Journal30Club !!! We’ve been looking more and more into using outcome measures to gain more insight into how we treat and what we’re doing well and how to improve what we’re not doing so well. PROMIS shows more granularity when compared to the good ol’ NDI and doesn’t seem to have a floor or ceiling effects with certain patients. Worth looking into.
- [DanceWell Podcast: Unpacking Tendon Pathology](https://f2pt.com/dancewell-podcast-unpacking-tendon-pathology/): I love talking about tendons and I finally found someone who would listen 🙂 thanks @marissatschaeffer_dpt for the opportunity     episode-37-unpacking-tendon-pathology  
- [Tendon Neuroplastic Training](https://f2pt.com/tendon-neuroplastic-training/): Such an important article in 2016. Packed with insights on motor control, resistance training and pain source theories.
- [Running medicine podcast](https://f2pt.com/running-medicine-podcast/): Late share but if you haven’t checked out Chris Johnson from @zerenpt guest spot on Running Medicine Podcast you need to. Chris is a huge resource for any all running related questions.
- [Recommendations for running injuries](https://f2pt.com/recommendations-for-running-injuries/): Loving this month’s BJSM infographic by Pope et al.
- [Current concepts for ACL reconstruction](https://f2pt.com/current-concepts-for-acl-reconstruction/): Jumping back in on international women’s day after some time away from the gram with this beaut from 2012. Inspired to read it by a presentation given by Lynn Snyder-Mackler on preoperative and postoperative ACLR. Dr. Snyder-Mackler is my go to on caring for patients with ACL injuries. If you’re not seeing your patient on day one (even same day) post-op, you should have a look at some of her work. Thanks for all you contribute, Dr. Snyder-Mackler!!
- [Effect of Intensive Patient Education vs Placebo Patient Education on Outcomes in Patients With Acute Low Back Pain](https://f2pt.com/effect-of-intensive-patient-education-vs-placebo-patient-education-on-outcomes-in-patients-with-acute-low-back-pain/): Another article I came across via PT Inquest Podcast and I’m so glad I did! I think the pendulum has swung so far in the direction of “lets just talk the pain away!” that we’ve lost some perspective. This is such a great reminder that a majority of PTs are not trained in CBT and just educating patients is not enough. Dare I say it… maybe something is actually going on with their musculoskeletal system ? shocking. Anyway, im totally biased and this is just one study (one study that included Lorimer Moseley as one of the patent educators…JS). What […]
- [Pauls Shoulder Injury Part 2](https://f2pt.com/pauls-shoulder-injury-part-2/): Paralabral cyst update!! Pic 1: had a little fluid taken out and was able to see a significant reduction in size of the cyst, on ultrasound. Thanks again to Dr. Kingsbury at @nyulangone . Pic 2: now comes the fun part! With my weak and quickly fatiguing external rotation, I was playing with this variation on a classic dynamic isometric exercise. I felt it allowed me to keep my infraspinatus loaded for an overall longer period of time with bits of rest (the row part of the exercise) . Progression is the name of the game here. We just spoke […]
- [The Return to Running](https://f2pt.com/the-return-to-running/): I’ve always looked at protocols as just basic guidelines to follow during post operative rehab but its really the individual (and the graft, in this case) that can determine how closely to follow those protocols. This was an interesting article because it looked at several criteria used to clear patients to return to running. This by no means is law but it does give us some structure when making that decision. I’d love to hear more on what you all use as some major benchmarks before clearing your patients for their first run/walk and what criteria should have been included […]
- [Thoughts on Joint Mobilization](https://f2pt.com/thoughts-on-joint-mobilization/): Monique sharing another read from her #journal30club. Plantar fasciitis can be a common cause of heel pain in adults. Physical therapists commonly treat this condition with manual therapy and stretching (among other things) while physicians usually administer steroid injections. This article compared the effectiveness of these two popular treatment methods (steroid injection vs joint mobilization and stretching exercise) in successfully treating this condition. Successful treatment was defined as decreased pain and improved function at 3wk, 6wk, 12wk and 12mo follow up. Researchers found that both treatment groups demonstrated significant improvements in pain relief and functional outcomes at 3wk, 6wk, and […]
- [Thoughts on Treating Frozen Shoulder](https://f2pt.com/thoughts-on-treating-frozen-shoulder/): So Dallas (friend/physiatrist from NYU) was telling me about his thoughts on how we need to do more holistic/functional testing with people to reach the root of their issue and it made me curious about a patient that I’m working with. He came in with a frozen shoulder and severe restrictions. The standard is a steroid injection and mobilization but I was curious about the pathophysiology of it all and if there was something, like Dallas said, that we were missing. This article breaks down the differences between what happens to the capsule around the IGHL and the MGHL and […]
- [Great Read for Runners](https://f2pt.com/great-read-for-runners/): Read this a few years ago and was reminded of it by Nathan Carlson and Chris Johnson who put together an amazing 8 week discussion/lesson on resistance training for the endurance athlete. Done back in the 90’s (when hip hop was good) but still relevant today in many ways. Novacheck hits on so many aspects of gait and running it’s tough to pull the gems from this one. He includes everything from EMG studies, kinematics in all planes, force plate data, shoe prescription (or the myth of), tendon and muscle roles, etc. Just a wealth of information for anyone interested […]
- [Research Report Review by Monique](https://f2pt.com/research-report-review-by-monique/): A quick review by our very own, Monique Dupree. The Run Clever Trial out in Denmark published this article to try and find a correlation between types of running related injuries (RRIs) and types of run training in hopes to help train runners and avoid certain common RRIs. They hypothesized that increases in running volume (increased total kilometers each week over a 16wk period ) were to be associated with increased risk of patellofemoral pain, iliotibial band syndrome, and patellar tendinopathy. Whereas increases in running intensity (% change in weekly kilometers at intensity equal to or above 88% VO2 max […]
- [Pauls Shoulder Injury Part 1](https://f2pt.com/pauls-shoulder-injury-part-1/): I realize this post may not be super popular but if you love anatomy, read on… About two weeks ago I had a sudden onset of left shoulder external rotation weakness. I immediately started to pull together some plausible differential diagnosis and came up with a possible infraspinatus tear or something neurological. I didn’t have any other neurological related signs so I just assumed that I had fully torn my infraspinatus muscle and therefore was not feeling any pain and only having severe weakness. I called up my friend Dr. Dallas Kingsbury at NYU Langone and he saw me earlier […]
- [Resource for Performing Artists](https://f2pt.com/resource-for-performing-artists/): I’ve been doing flying trapeze for 2 years now and have been seeing more and more patients from the circus world. I found this great resource for performing artist called the Journal of Medical Problems of Performing Artists. Thought I’d get an overall sense of what we’re seeing in the clinic with this population. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The main categories of artists are: Acrobats, non-acrobats, musicians, sudden load artists, non-sudden load artists ** sudden load and non-sudden load are newer categories that seem to be used more recently by Cirque Du Soleil. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Areas of injury seen are mostly spine, ankle and […]
- [Thoughts on Joint Loading](https://f2pt.com/thoughts-on-joint-loading/): I decided to try reading another article from another favorite podcast of mine, Running Medicine with Bryan Heiderscheit. The topic is pretty self explanatory. Here are some main points: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although peak force in the knee is higher in running the total accumulated load of walking and daily activities may play more of a part in OA development especially since cartilage stiffness is greater with higher load forces versus lower rates as seen in normal gait. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Example: “An individual can accumulate more total strain by standing for 30 min than by running for 30 min.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cartilage conditioning- the […]
- [Research Report Review](https://f2pt.com/research-report-review/): If you haven’t listened to the podcast “PT Inquest” you need to get on it! These guys are a great resource for an in-depth look on current research. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another great article on how we can be fooled by eyeing functional tasks in the clinic. Sigward takes a look at how the “persistence of underloading” during ACLR rehab can lead to smaller extensor moments on the surgical limb at 3 and 5 months post op. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just watching someone squat can be deceiving. The difference in knee flexion between limbs was 3 degrees. Way too small to see with […]
- [Looking For New Reading Material? We've Got You Covered.](https://f2pt.com/looking-for-new-reading-material-weve-got-you-covered/): Whether you are participating in one of our #journal30club challenges, or simply looking for some new reading material, we’ve got you covered. Here are some of our favorite journals to sort through. Got some suggestions we don’t have? Shoot us a message and we’ll be sure to share them on the blog and on our social media!                
- [#journal30club](https://f2pt.com/journal30club/): What was the last article you read? What are your favorite peer reviewed journals? What’s your thought on current literature around tendinopathy? As curious as Physical Therapists are, we sometimes lose sight that current research is what drives our field forward. It is what tells us where the pendulum is swinging and how far it has gone in any one direction. Admittedly, I need a structure for learning something new. I’m not the best at self motivating or maintaining a strict practice of research review. When it comes down to it, it’s really creating a habit…like we tell our patients. […]
- [When You Shouldn't Push Through The Pain](https://f2pt.com/when-you-shouldnt-push-through-the-pain/): How do you know when to set your ego aside and throw in the towel, if only temporarily? Paul breaks down when you should, and shouldn’t push through the pain with Under Armour‘s MyFitnessPal. Check out the full article here.
- [Each PT RX is Different. Here's Why.](https://f2pt.com/each-pt-rx-is-different-heres-why/): How can we use our time more efficiently? Paul breaks down why each physical therapy treatment and prescription is different, and why.  
- [Tendinopathy](https://f2pt.com/tendinopathy/): In June, Paul had the amazing honor of being part of a two day class in Vancouver with Jill Cook. Her work on tendinopathy has been such a huge influence in tendon rehab, globally!
- [Vitamins: Are They As Effective For Everyone?](https://f2pt.com/vitamins-are-they-as-effective-for-everyone/): Andrea Moss, the founder off Moss Wellness, joined us for Lunch Lab and spoke to us about vitamins. Andrea became a certified holistic nutrition coach through Columbia University’s Teachers College, in partnership with the Institute for Integrative Nutrition.  
- [How Long Should You Do Your PT Exercises For?](https://f2pt.com/how-long-should-you-do-your-pt-exercises-for/): Progression is the name of the game and remember, “Physical Therapy is the bridge between medicine and fitness.” – Paul Ochoa
- [Continuing Education](https://f2pt.com/continuing-education/): The PT that continues their education, is a PT that stands up in front of their peers and says, “This is what I know, and this is what I don’t know.”
- [Diagnostic Imaging And How it Really Should be used](https://f2pt.com/diagnostic-imaging-and-how-it-really-should-be-used/): Degenerative changes, disc bulge, facet hypertrophy, disc herniation.  These are some of the common words written in a MRI report of the spine.  But did you know that these findings are commonly found in pain-free individuals?  In a recent systematic review by Brinjikji et al, researchers found that there is a high prevalence of ‘degenerative findings’ in asymptomatic individuals and that the prevalence of these findings increase with age. Diagnostic imaging is a tool used to aide in differential diagnosis (deciding between conditions that share similar signs and symptoms).  It helps confirm or deny a theory/hypothesis based on how a […]
- [The F Squared Scent](https://f2pt.com/the-f-squared-scent/): Let’s be honest, going to physical therapy is not always something you look forward to – we get it. Although it can turn into a dedicated time during your week to prevent and heal the wear and tear of your body, most times it means you were injured or recovering from surgery, and it can be a huge challenge. That’s why when you come to F Squared, we want your experience to be of the highest quality. Recovery can be vulnerable (and sometimes painful), and we spare no expense to provide you the best care in New York City. We […]
- [Healthy Bones = Healthy Joints](https://f2pt.com/healthy-bones-healthy-joints/): To laymen (and unfortunately many uninformed medical practitioners), exercises involving jumping or running may still be seen as dangerous or even outright unhealthy for your joints! Fortunately, this is totally and completely UNTRUE. For many years now, there has been more and more research done on osteoarthritis/osteoporosis and exercise that show how the human body reacts to higher level impact activities (running, jumping, etc).  We’ve known for some time that our bones react to stress by becoming stronger.  But for some reason, mainstream medicine and fitness wants you to think that the stress of jumping or running is only good […]
- [Lunch Lab - The Truth About Bunions](https://f2pt.com/lunch-lab-the-truth-about-bunions/): This Month…   Dr. Ethan J. Ciment, DPM and Dr. Michael Collins, DPM from Chelsea Foot and Ankle break down The Truth About Bunions: what they are, why they happen, how to prevent them from becoming a problem and how to treat them when they are an issue. (Hint: surgery is not always the answer if the goal is to keep your feet functional and pain-free.) …………………………………………………………………………………………………………………………………………………………. Lunch lab is a monthly talk by healthcare and healthcare related professionals on topics relating to questions and situations we come across when working with our patients and clients, daily. It is an open discussion […]
- [Will I get hurt if I...](https://f2pt.com/will-i-get-hurt-if-i/): One of my favorite running podcasts is the Mountain Land Running Medicine Podcast with Bryan Heiderscheit, PT, PhD and Mark D. Anderson, PT, MPT, OCS.  These guys are just a wealth of information and they really do a great job with putting it in an interesting and easily digestible conversational format.  I highly recommend ?? In their latest episode, they had Jason Franz, PhD of the University of North Carolina at Chapel Hill and North Carolina State on for a discussion on various running related issues. Its a podcast on running. What did you expect ??‍♂️? The first half of […]
- [Lunch Lab: Current concepts on nutrition and exercise](https://f2pt.com/lunch-lab-current-concepts-on-nutrition-and-exercise/):   Aaaaaaand we’re back!   If you haven’t heard of Lunch Lab, you might be missing out on the most interesting thing you could do on a Thursday between 1 and 2pm.   Lunch lab is a monthly talk by healthcare and healthcare related professionals on topics relating to questions and situations we come across when working with our patients and clients, daily. It is an open discussion led by an experienced practitioner with insight on these topics.  Our talks typically last 30 mins followed by an open Q&A for 20 mins. If you missed out last Lunch lab, you […]
- [Stable Breath, Stable Core](https://f2pt.com/stable-breath-stable-core/):   Breathing…Let’s talk about it!   Breathing is the most fundamental movement pattern that we have.  Everything that we do is based on this pattern.  Depending on the situation, it can help to drive a movement, control a movement, or even calm/stabilize a movement.   The diaphragm is the primary muscle of respiration.  It is a dome-shaped muscle that contracts during inspiration to allow expansion of the lungs and to increase intra-abdominal pressure (IAP).  IAP is the pressure inside the abdominal cavity created by coordinated contractions of the diaphragm and the abdominal and pelvic floor muscles. As the diaphragm drops […]
- [Brushing Your Teeth and Posture](https://f2pt.com/brushing-your-teeth-and-posture/):   Something that I have always been curious about is how the ADA (American Dental Association) has figured out, better than any other medical or non-medical organization, how to get the public to buy into preventative care?   Physical therapists are having trouble matching the societal demand of long workdays at desks and on phones, sedentary lives on comfortable couches watching TV and playing video games. These sustained postures are often at play for non optimal mechanical loading (i.e. excessive stress placed on joints or tissue that may cause other issues, down the line).  If you sit or stand in […]
- [Kinetic Control- Muscle Synergies Course 2018](https://f2pt.com/kinetic-control-2018/):   Friends and amazing PTs, they’re baaaaack! We had such a great turn out for the 2017 Kinetic Control Level I courses that we decided to continue our education journey and bring you KC MOVEMENT MODULE: MUSCLE SYNERGIES This course gives clinicians the ability to identify both exactly when and how to retrain translation control deficits within their patients. It gives clinicians a systemised framework for the management of recurrence through an evidence based assessment and retraining of multiple local stabiliser muscle synergists Targeted retraining strategies are explored to manage episodes of recurrence at the neck, shoulder, hip and low […]
- [Treatment vs Training: Deciding when to use physical therapy vs personal training](https://f2pt.com/treatment-vs-training-deciding-when-to-use-physical-therapy-vs-personal-training/):   “PT” is an acronym used for two major players in musculoskeletal health; PHYSICAL THERAPISTS and PERSONAL TRAINERS. When we talk about what each of these professionals do there are a few question that come up from the viewpoint of the client or patient and from the perspective of the professional.   I’ll address the professionals since we are the ones guiding our patients and clients.  The easiest way to decipher whether someone needs therapy or training is to ask yourself a simple question…   I S   T H I S   P E R S O N   I N J […]
- [Kinetic Control 2017- NYC](https://f2pt.com/kinetic-control-2017-nyc/):   Friends and amazing PTs! I am so incredibly excited to announce this 6 day course by Mark Comerford in 2017!  Mark himself is coming to our humble clinic (located in studio 26) for two, 3 day courses to cover his entire Level 1 – Movement Impairments-Movement Matters. Attendance to ALL 6 DAYS is mandatory. 25-26 March 2017  – Solutions for Movement Impairments of the Low Back & Hip (2 days) 27 March 2017 – Movement alignment * Coordination (1st day) 29 October 2017  –  Movement alignment * Coordination (2nd day) 30-31 October 2017 – Solutions for Movement Impairments of the […]
- [Foam Rolling… yay or nay?](https://f2pt.com/foam-rolling-yay-or-nay/): Is that ubiquitous cylinder in the corner of the gym/PT clinic/Pilates studio useful or just the latest well- marketed gym gadget? The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review I have been using foam rolls and recommending self-manual therapy techniques to my patients for a long time. My goal as a clinician is to provide as many self management techniques as possible to support the work done in the clinic. As an evidence based profession it is important that the research support the use […]
- [Train hard but don't run "hard"!](https://f2pt.com/train-hard-but-dont-run-hard/): A patient recently sent me this article and said “this is what we’ve been doing!”. Yep! I can’t take all the credit, of course.  As they say, ‘to look ahead, you must stand on the shoulders of giants’. Irene Davis and Chris Johnson both have been key in my running research and education.  If you’re interested in running or treating runners I highly recommend starting with these two! ok, so now that the thank you’s are over lets talk briefly about this article! Basically, researchers found that runners with  great technique and appropriate cadence had a lower force when landing. […]
- [Top Doctor Award Scams!](https://f2pt.com/top-doctor-award-scams/): I recently received an email from OpenCare, an online business directory,  telling me F Squared PT was chosen as one of New York’s best physical therapy offices.  They based their “award” on reviews, social media, etc..blah blah. I admit I took the bait.  Although I  emailed them a few questions about cost, I still accepted that F2PT had been awarded such a prestigious title (I mean, I think we ARE the best! seriously, call us).  After registering F Squared PT with their site they sent me a code to add to my website so that they could then verify my […]
- [Is your Doctor intuitive?](https://f2pt.com/is-your-doctor-intuitive/): What exactly is “intuition”? If someone is intuitive, does it mean they have a magical power or are somehow in tune with the unseen, surrounding energy of our world? Or does it have more grounding in science than we think? An article by the American Psychological Association summarizes research identifying what intuition actually is.  As driving a car is a learned skill, it eventually becomes natural and almost intuitive.  In the world of medicine, a novice, or beginner, has no experience and must therefore use rules and guidelines to assess patients and develop a diagnosis. They have no prior feedback to draw from […]
- [The Myth of "Learning Styles"](https://f2pt.com/the-myth-of-learning-styles/): Throughout high school, college and postgraduate programs learning styles have always been a point of contention with me. Yes, I like powerpoint presentations but I also learn from lecturing and of course as a PT, I am a kinesthetic learner as well. So, what style am I?? Short answer, all of them. This article by Olivia Goldhill talks about how the concept of “learning styles” is one of the most believed psychological myths! How does this relate to PT? If you have ever been to PT you know the importance of a home exercise program. You also know that there […]
- [Tips for running "drier"](https://f2pt.com/tips-for-running-drier/): Here are some tips to run faster and drier. These principles apply to runners who leak and those who don’t. Stacking your diaphragm and pelvic floor are key for run posture and can help prevent incontinence. http://www.physioanswers.com/2015/12/tips-for-runners-and-wannabe-runners.html?mc_cid=bb63391656&mc_eid=8c0028f178
- [31 Awesome Physical Therapists in New York](https://f2pt.com/31-awesome-physical-therapists-in-new-york/): Gurbans Kaur featured in latest blog by eKneeWalker.com “Kaur’s clinical training extends around the globe, as she has worked in the US, Canada and Australia. Beyond her physical therapy expertise, she is also a strength and conditioning specialist, and she teaches at Touro College…”
- [A Word on Motivation](https://f2pt.com/a-word-on-motivation/): A lot of people struggle with staying motivated.  Let’s be honest, I struggle with staying motivated.  So the question is, how can you set goals for yourself related to your health that you can stick to and actually achieve? Here’s a day in the life of Chad Woodard.  (brace yourselves, this will potentially be profound)  At any given time of year, I have a laundry list of ambitious goals I have set for myself.  Currently they include training for my 3rd IronMan taking place in August, and sticking to a 30 day challenge of perfect dietary compliance.  Here’s the problem […]
- [Runner's Workshop… New and Improved!](https://f2pt.com/runners-workshop-new-and-improved/): As runner’s, we are constantly trying to improve our technique and training. As physical therapists we thought it only fair that we improve on what we teach you, our patients! Stop by and see what we’ve added to this Workshop, or as we affectionately call it, our RUNshop! We even have a special guest, Elizabeth Maiuolo. She not only has a Biomechanics certification but is also a USA Track and Field Certified Coach. Can’t wait to see you there!
- [Back Pain Exercises - Featured on Derek and Romaine Show](https://f2pt.com/back-pain-exercises-featured-on-derek-and-romaine-show/): Hip flexor Kneeling on one knee, tuck your butt under. Stretch is felt in front of the hip. Hold for 20-30 seconds. Prone Press Up Start lying on your belly. Using the arms, press your upper body away from the table. Hold 10 seconds for 10 reps. Stop if back pain is felt. Bird Dog Starting on all fours, make sure the spine is in a neutral alignment (lower back not sinking down toward table).  Slowly lift one arm and the opposite leg without shifting spine.  Hold this position for 1 full minute; shaking is normal.  Maintain until the lower […]

## Pages

- [Privacy Policy](https://f2pt.com/privacy-policy/): Privacy Policy for F Squared Physical Therapy Privacy Policy Last updated: January 15, 2024 This Privacy Policy describes Our policies and procedures on the collection, use and disclosure of Your information when You use the Service and tells You about Your privacy rights and how the law protects You. We use Your Personal data to provide and improve the Service. By using the Service, You agree to the collection and use of information in accordance with this Privacy Policy. This Privacy Policy has been created with the help of the Free Privacy Policy Generator. Interpretation and Definitions Interpretation The words of […]
- [Pilates Equipment Rental](https://f2pt.com/pilates-rental-options/): Pilates Equipment and Space Rental Tailor Your Pilates Experience Welcome to Flexible Pilates Sessions Experience the flexibility and convenience of our varied Pilates rental options. Whether you’re looking for a quick session or an extended workout, our range of time slots caters to your unique schedule and needs. BOOK A SESSION Our Rental Options Pilates Rental 1 Hour: A fabulous option for a focused, one-hour Pilates session. Ideal for those who want a quick but effective workout. Pilates Group Session 1 Hour Rental: Enjoy Pilates with a friend or partner. This one-hour session for two clients is 1.5x the normal […]
- [Home](https://f2pt.com/): Welcome to F Squared Physical Therapy Our Services At F Squared, we deliver customized physical therapy services, ensuring every detail of your recovery is attentively addressed. Physical Therapy Donation-Based Visits Virtual PT Strength Training BOOK AN APPOINTMENT Why F Squared? Our singular focus is on you One patient, one therapist, one uninterrupted hour, every time. Benefit from the best Our physical therapists are board-certified orthopedic clinical specialists with the expertise to guide you through every stage recovery using up-to-date researched treatments. Feel at home with us From our warm staff to our plant filled studio and private rooms, every part […]
- [FAQ](https://f2pt.com/faq/): Picking a New Doctor Can Be Tough We have some answers that might help. General Do I need a referral or prescription from my doctor before coming in? Great question! No, you do not. In NY state, physical therapists have what is called Direct Access. That allows us to see you without a referral from your doctor. Do you specialize in a specific body part? Yes and no. All of our therapists are board certified orthopaedic clinical specialists which means we specialize in ALL areas. Pricing & Insurance What insurance do you accept? We are out of network with all […]
- [Pilates](https://f2pt.com/services/pilates/): Pilates Pilates is a timeless exercise system that’s more than just a workout — it’s a way to better understand and enhance your body’s natural movement.  Pilates isn’t just about getting stronger; it’s about building a different kind of awareness with movement and resistance. It teaches control and coordination through a one-on-one guided workout, making it an excellent addition to any rehabilitation program. It hones in on small and large movements, each with a challenge of its own. Whether you’re bouncing back from an injury, looking to improve your athletic performance, or simply want to try a new way of […]
- [Strength Training](https://f2pt.com/services/strength-training/): Strength Training If you’ve come across this page, chances are you’re thinking about how strength training might fit into your life or how you can learn more about it. Maybe you’re not a big fan of the gym or lifting weights, but you’re open to trying out some easy exercises at home. Or perhaps you’re wrapping up with physical therapy and you’re looking to get back into exercising without hurting yourself. Or you might just want some tips on how to make your current workouts better. We’ve got your back in all these cases! Strength training isn’t just for improving […]
- [John Wilbert](https://f2pt.com/about/therapists/john-wilbert/): John Wilbert PT, DPT, OCS, CSCS John is an Orthopedic certified specialist and a Certified Strength and Conditioning Specialist with over 15 years of working experience in NYC. His current focus is with the everyday athlete and all their aliments ranging from: Postural education, movement analysis in everyday gym workouts, and conservative exercise options as alternatives to common orthopedic surgeries. With a background in Neurology at Yale rehab and multiple pediatric settings, he’s worked within the Institute of Physical Arts system alongside patients healing from rotator cuff/labral tears, cervical/lumbar pathology, and ACL tears. He is eager to learn and improve […]
- [Dr. Monique Dupree](https://f2pt.com/about/therapists/dr-monique-dupree/): Dr. Monique Dupree PT, DPT, OCS, COMT Dr. Dupree is an Orthopedic clinical specialist and a Certified Orthopedic Manual Therapist who’s clinical style and expertise are products of her extensive studies with the Maitland group and NAIOMT, two manually based post graduate programs. Her attention to detail has been praised on Yelp and ZocDoc!. BOOK AN APPOINTMENT Got any questions? Read OUR FAQ Looking for more information? ABOUT THE F SQUARED APPROACH
- [Dr. Paul Ochoa](https://f2pt.com/about/therapists/dr-paul-ochoa/): Dr. Paul Ochoa PT, DPT, OCS, COMT, FAAOMPT, CSCS Dr. Ochoa is a Fellow of the American Academy of Orthopaedic Manual Physical Therapists (FAAOMPT) with a specialty in Orthopaedic injuries (OCS), a Certified Orthopedic Manipulative Therapist (COMT), and a Certified Strength and Conditioning Specialist (CSCS). As a native New Yorker, he founded F Squared in 2011 and has maintained its unique one on one treatment model, ensuring the highest quality of care. He is an active member of the American Physical Therapy Association (APTA) and the North American Institute of Manual Therapy (NAIOMT).  His active life includes resistance training, flying […]
- [Therapists](https://f2pt.com/about/therapists/): F Squared Physical Therapists Our PTs have extensive education and experience specializing in anything from sprained ankles to severe postoperative care. Dr. Paul Ochoa PT, DPT, OCS, COMT, FAAOMPT SEE BIO Dr. Monique Dupree PT, DPT, OCS, COMT SEE BIO John Wilbert PT, MSPT SEE BIO We stay up to date on the latest research READ OUR BLOG
- [Donation Based Visits](https://f2pt.com/services/donation-based-visits/): Donation-Based Visits Bridging Healthcare Gaps with Compassion: Our Donation-Based Physical Therapy Program In these difficult times, the pandemic has significantly affected our lives, especially financially. We are committed to supporting those hit hard by the pandemic’s economic effects. Our donation-based visits are a compassionate response to community needs, helping those facing financial challenges. Health and financial well-being are closely connected. The pandemic’s pressure has caused many to skip vital services like physical therapy due to cost concerns. Physical therapy is essential for injury recovery, chronic condition management, mobility enhancement, and overall quality of life improvement. We believe financial challenges shouldn’t […]
- [Virtual Physical Therapy](https://f2pt.com/services/virtual-pt/): Virtual PT Physical Therapy at Your Fingertips Virtual physical therapy merges medicine with technology, and we’re excited to offer this innovative service at your convenience. Our streamlined Tele-Therapy is user-friendly, with our team ensuring an easy setup for your virtual care transition. Starting is as easy as using a smartphone or computer. Access expert physical therapy from home, office, or any location, saving time and maintaining uninterrupted care. Our Virtual physical therapy sessions, complementing in-person care, and focus on personalized exercises, real-time feedback, and interactive consultations. We uphold the highest standards, tailoring each session to your unique rehab and wellness […]
- [Physical Therapy](https://f2pt.com/services/physical-therapy/): Physical Therapy Personalized In-Office Physical Therapy Our core philosophy, encapsulated by the motto “ONE PATIENT, ONE THERAPIST, ONE HOUR,”, is more than just a slogan; it’s a commitment to personalized care and a testament to our dedication towards each individual’s health and recovery journey. In today’s fast-paced healthcare system, the importance of personalized care cannot be overstated.   We ensure that every patient is given undivided attention This one-on-one approach not only facilitates a deeper understanding of the patient’s unique condition but also allows the therapist to tailor treatment plans precisely, addressing specific needs and goals. Unlike some clinics where therapists […]
- [Blog](https://f2pt.com/blog/): We like to stay on top of things Which is why we run this blog.We’re always staying up-to-date with the latest research, and we love to share our perspectives with our patients and the PT community.
- [Our Services](https://f2pt.com/services/): Our Services A Modern Approach to Physical Therapy Physical therapy is so much more than just elastic bands – We are the bridge between your injured self and your healthy self. Research in medicine is constantly evolving.  With years of study and experience under our belts we bring you treatment that is based on present day research that is effective and holistic. Our goal is to work with each of you to create treatment programs that will fit into your lifestyles and schedules. From one New Yorker to another, come give us a try. We won’t disappoint you. Physical Therapy […]
- [Our Studio](https://f2pt.com/studio/): Our mission is to make you feel right at home Unlike larger clinics, our staff, billing team, and therapists all become an integral part of your recovery, ensuring smooth scheduling, treatment, and billing. Our facility boasts spacious, private rooms that provide a comfortable and confidential environment for treatment. This privacy is essential not just for comfort, but also for fostering a sense of security and trust between the patient and therapist. It ensures that conversations, assessments, and treatments are conducted without distractions or interruptions, leading to more effective therapy sessions. Furthermore, our state-of-the-art, fully equipped gym is a cornerstone of […]
- [About Us](https://f2pt.com/about/): One Patient. One Therapist. One Hour. Our core mission at F Squared is to ensure that our patients receive the highest-quality care in a way that fits their needs— and their schedule. Do You Feel Like You’re Shopping for the “Right” Therapist? A physical therapist is well versed in treating a laundry list of conditions from head to toe. Although there are a few therapists that work with niche populations, most therapists work with a variety of people. If you have a specific question about your injury or surgery, we’d suggest sending us an email with your questions and concerns. […]
- [Patient Portal](https://f2pt.com/patient-portal/): One Stop For All Your Patient Needs Your Patient Portal will allow you access to: Online scheduling Payment registration Medical forms If you have not been invited to your portal just yet, you should be receiving an email shortly. ACCESS YOUR PATIENT PORTAL HERE
- [Book An Appointment](https://f2pt.com/book-an-appointment/): Book An Appointment TodayFor A Modern Approach To Physical Therapy Effortlessly book your physical therapy appointment with our easy online scheduling system. Choose from in-person or virtual sessions to suit your needs. Get expert care tailored for your recovery and wellness. 👆🏽 scroll up for scheduling 👆🏽 Issues with scheduling? Fill out the form below and we’ll be in touch 🙂

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