Premier Orthopaedic Associates of Southern New Jersey

12/24/2025

Merry Christmas to everyone! We hope this holiday season is filled with peace, love, and joy.

12/17/2025

❄️ Stay Safe on Snow-Covered Trails 👟
Before you jog or walk, keep these tips in mind:

• Wear shoes with good traction
• Slow down & take shorter steps
• Watch for hidden ice or uneven ground
• Dress warm & stay visible
• Warm up before you start

Snowy views aren’t worth an injury. Stay steady and stay safe. ❄️💙

12/17/2025

🦵✨ Torn ACL? You’re not alone.
ACL reconstruction helps restore knee stability, confidence, and movement—so you can safely get back to the activities you love. Recovery is a journey, but with the right surgical care and rehab, strength and mobility return. 💪🏽 Video credit: medical.3D

12/14/2025

🪏5 TIPS FOR SHOVELING Shoveling wet snow can be tough on your back, so here are five tips to avoid injury:
1. Use the Right Shovel – Choose a lightweight, ergonomic shovel with a curved handle to reduce strain on your back. A smaller blade also helps prevent lifting too much heavy snow at once.
2. Lift with Your Legs, Not Your Back – Bend your knees and use your leg muscles to lift the snow rather than bending at the waist. Keep your back straight and avoid twisting while throwing snow.
3. Push Instead of Lifting – Whenever possible, push the snow rather than lifting and throwing it. This reduces the strain on your back and requires less effort.
4. Take Breaks & Pace Yourself – Wet snow is heavy, so shovel in smaller sections and take breaks every 10–15 minutes. Overexertion can lead to muscle strain or even heart issues.
5. Warm Up & Stay Loose – Do some light stretching or a quick walk before shoveling to warm up your muscles. Cold, stiff muscles are more prone to injury. Also, dress in layers to keep warm and flexible.

12/11/2025

When all you want for Christmas is to get rid of your back pain. We can help. Schedule a consultation by texting or calling 856.690.1616, 8:30am-5pm. Start the pain-free #2026

12/09/2025

🔥 NEW YEAR…NEW YOU! the new year is less than a month away. Are you still struggling with back pain? Back pain doesn’t just hurt—it can throw your whole body off balance.

This patient was battling left quad weakness and atrophy due to nerve misfiring from her back, making it tough to trust her left side during CrossFit. 😣💪

Our Megan MacDonald, PT, DPT—guiding her through targeted exercises like step-up lunges and one-legged leg presses to rebuild strength, stability, and confidence.

Because physical therapy isn’t just recovery—it’s a comeback. 🙌

12/05/2025

Back pain from sitting doesn’t have to be inevitable. Rahul V. Shah, MD, FAAOS contributes to this article on the simple 30:15 technique that is a game-changer—no equipment, no meds, just relief. 🙌

No special equipment or pricey prescriptions needed!

12/05/2025

Looking for natural ways to manage pain? 🌿 Dr. Mariani dives into acupuncture and auriculotherapy in our latest podcast episode, sharing how these therapies can help you feel your best. 🎧

11/30/2025

Another fun year of

11/29/2025

We are ready to go for Lights on Main

11/29/2025

Are you coming to Lights on Main? We will be right next to with fun giveaways AND photos with Olaf. Come see us tonight from 5PM-9PM