Perfect Stride Physical Therapy

08/27/2025

Single leg stability can be trained in a variety of ways from static single leg balance exercises to dynamic where you are jumping/landing or trying to decelerate and come to a complete stop. Single leg stability exercises trains postural/core control so your torso is in an efficient position to help you land and/or push off; and lower body strength and control.

Here are a variety of exercises demonstrating single leg stability:
- Band resisted foot clocks
- Skater bound and stick
- SL RDL medball slam

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One on One Physical Therapy
* Virtual Consultations 
* Workplace Ergonomics 
* Run Coaching 
* And Much More 
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🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.
 

08/27/2025

Do you add ankle strengthening to your exercise routine?

Strong muscles in the lower leg and ankle area help you absorb impact and protect your joints from rolling or twisting. They support every step you take, whether you’re walking, running, or jumping.

Add some of these foundation exercises a try!

💪Want to work with Perfect Stride?
Click the link in the bio or go to perfectstridept.com for more information about our:
* One-on-One Physical Therapy
* Virtual Consultations
* Workplace Ergonomics
* Run Coaching
* And Much More
_____________________________________________
🚫This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.

08/05/2025

Hey Fam!
We are hiring for a physical therapist here at Perfect Stride. This is a great opportunity to work with our amazing team who has been helping the athletes and runners of NYC and beyond since 2012. If you are a clinician who is fitness forward, loves working with active individuals (especially runners), loves learning and having fun at work, this could be the opportunity for you. We offer 3 continuing education courses each year covered for you, a maximum of 7 appointments per day, health benefits and mentorship. If you (or anyone you know) are interested in learning more about this position please send us an email with your resume to info@perfectstridept.com or just send us a DM to get the conversation started. We look forward to hearing from you!

07/21/2025

👟 This is a question that we get all too often at Perfect Stride and over the years we have adapted what we have found to be the best evidence-based and clinically guided response that we can for our runners.
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💪 While the exact answer will always depend on the individual. We know that preliminary research supports the use of multiple shoes in parallel during training. We also know that modern day running (most) shoes aren’t designed with your foot health in mind. Some research also shows us that strong feet reduce the incidence of running related injuries. This can be easily accomplished by simply wearing minimalist shoes (of course we will be gradually working into these like our new running shoes ).
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🔥From this knowledge, along with what we have found to work best over the past 13+ years working with runners at Perfect Stride we came up with our shoe spectrum for runners (next slide). We have a mileage/everyday trainer, a speed shoe for harder workouts/race-day and a minimalist shoe for everyday things.
📚 Footwear considerations, along with a lot of other critical topics to consider when working with runners (run and strength programming, return to running, treadmill versus overground running and much more) will be covered in our weekend running course titled, Running For Life, which will be taught at this October. Tickets are limited, sign up while spots remain using the link in our bio!

07/19/2025

07/15/2025

🎉 We are excited to announce that tickets for Running For Life are now live (link in bio)! This weekend course is designed for the healthcare professional who is looking to improve their understanding and outcomes with endurance runners.
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🏃🏽‍♂️We have taken 13+ years of experience working with runners at Perfect Stride, countless research articles and all that we have learned from hosting some of the best minds in the running/rehab/movement world and compiled this into Running For Life!
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💪 If you are interested in attending this seminar use the link in the bio to sign up. This course will be hosted in the Albany, NY region at the October 4-5th weekend. We look forward to seeing you there!

08/22/2024

🏃🏽‍♂️ We are in the heart of fall marathon season right now and our runners at Perfect Stride are well on their way towards recovering from their injuries, completing their workouts and getting the appropriate guidance towards having a successful fall marathon training season! In this post we wanted to highlight some of the common reasons why we see marathoners fail to perform at their best.
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1. Your program does not include deload weeks - You cannot expect your body to continuously build up training volume week after week. Deload weeks are programmed into all of our runners training programs to allow for recovery so they can stay strong throughout their training 💪
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2. You are not fueling appropriately - This refers not only to the times you are running but also all of the other times of the day. You are drastically increasing your energy usage and your nutrition needs to reflect this to make sure you have the energy you need to train at your highest level and recover.
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3. You are not recovering well - One of the biggest issues that we see with our athletes is that they focus on training hard and training more. However, if you aren’t recovering from your training your body will never perform at its fullest potential. This means deload weeks, recovery days and getting adequate sleep 😴
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4. You are not following a plan specific to your needs - There is a lot of poor and general information on the internet. While some of these plans may work for some people they won’t work for everyone. The truth is most people need a training plan that reflects their abilities, schedule and any day to day issues that will inevitably come up. At Perfect Stride we work with each marathoner on an individualized basis. Whether you are coming back from an injury or looking to PR, we got you 🎉🍾

08/14/2024

🦶 You will hear this one a lot at Perfect Stride. The big toe is overlooked a lot but it’s function is paramount in push off and stability.
💪 The big toe needs to be able to move and be strong through its full range of motion to be able to help stabilize and push off in gait (some sources say it’s plays up to an 80% role in push off and stability).
💙 Being able to abduct the big toe also seems like a lost ability these days as we see less and less people being able to control and be strong with great toe abduction. This is mainly due to poor footwear choices that compromise the angle of the 1st MTP joint, causing bunions, reduced control of pronation of the foot (due to weakness of the abductor hallicus), reduced stability/strength and also further changes up the chain as well.
💩 Moral of the story? Take care of your big toe, train it and treat it with respect and wear shoes that fit your foot (wide toe box!) If you are having any issues related to your big toe, let us know, we would love to help you moving and feeling better 🎉

08/08/2024

08/01/2024

🤔 Pronation has been demonized over the years and we will see this at Perfect Stride regularly. Someone will come to us who has heard that pronation is bad and that they pronate, so they were told to get a pronation control shoe or an orthotic to limit their pronation 🫣
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This is very detrimental for most people. The medial longitudinal arch and its supporting cast of soft tissues are designed to be strong and mobile to allow for you to move at your best.
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💩 The problem arises when we can’t control pronation. We like to say that healthy pronation is like a bank robbery, you need to be able to get in and get out quickly (thanks to for this one!) When we aren’t able to do this, that’s when we need to intervene. An assessment from your local friendly movement specialist can help you better understand how you are moving (make sure they are looking up the chain to your hips as well) and what the best course of action is for you! At Perfect Stride we offer free 15 minute discovery calls so you can better understand how we can help you, reach out today and let’s get you moving and feeling your best 💙

07/23/2024

🏃‍♂️ We work with a lot of runners here at Perfect Stride! In this post we just wanted to share 4 reasons why we see injuries come up with our runners so that you can learn from them and be a better runner.
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🫣 1. Doing too much mileage/speedwork too quickly - This is too common. Our bodies adapt very well but we have to allow them the time to do so. Start small and build up is always a good rule of thumb for those starting on a new endeavor (or if you used to run but have taken a break for a period of time).
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💙 2. Not having a deload week in your training program. Our bodies need to recover! With the runners that we run coach, we will program a deloading week every 4-5 weeks that will reduce the athlete’s running volume by 25-50% depending on their specific situation.
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😳 3. Not having a gameplan. In order to have a successful training block/race you need to have a plan in place as well as the right support team guiding you. Too many runners will think that all of their runs need to be for as long as they can go and as fast as they can go, this is very detrimental to having a successful training block/race.
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💩 4. Life Happens. There is only so much we can control, and we want to work to make sure that we are doing everything we can to optimize your movement and performance for race day. However, a freak accident and ni**le can present. The key here is to have the right team around you that understand running and how to get you back on track as quickly as possible!