Category: ‘Fitness’

Protect Your Knees While Running on the Treadmill

Posted in Blog, Fitness, Injury Prevention | March 1, 2017

Dr. Kevin Plancher with Plancher Orthopaedics & Sports Medicine Offers Tips That Can Lead to Fewer Knee Injuries – “A Small Incline.”

New York, NY & Greenwich, CT (PRWEB) March 01, 2017


March 2017 – All year round the treadmill represents freedom for many runners, especially in the winter months when people don’t want to stop training to brave the cold weather, snow or ice. Treadmill running poses special challenges to the knees – and setting the treadmill to a small incline can help protect these vulnerable joints, says orthopaedic surgeon Kevin D. Plancher, MD, founder of Plancher Orthopaedics & Sports Medicine. (more…)

New Options for Cycling at Home Offer Key Benefits

Posted in Fitness, In the News, Patient Education | January 26, 2017

Dr. Kevin Plancher with Plancher Orthopaedics & Sports Medicine Provides Tips for Getting the Most Out of Indoor Cycling.

Greenwich, CT & New York, NY (PRWEB) January 26, 2017

The benefits of regular physical exercise are well known: improved health, improved energy and mood, better sleep, and weight control. Per the Centers for Disease Control and Prevention, every adult should aim for a minimum of 150 minutes a week of moderate-intensity cardiovascular exercise. For decades, one of the most popular ways of exercising was on a stationary bike, either at home or at the gym. “A stationary bike offers many benefits,” says Dr. Kevin Plancher of Plancher Orthopaedics & Sports Medicine. “It gets the heart pumping without putting undue stress on the joints. And an indoor bike can be used in any weather, by novice and experienced exercisers and at varying levels of time and intensity.”

But for all their benefits, many exercise bikes bought for home use wind up as expensive clothes racks or dust collectors in the basement or attic. Why does motivation seem to flag after just a few months? “One reason is boredom,” says Dr. Plancher. “Even watching TV or listening to music or a podcast while on the bike doesn’t seem to be enough to keep a lot of people at it.” One attempt to address this problem is with spin classes offered at gyms. These programs use bikes that evolved from the stationary bike to more closely resemble a road bike and offer the camaraderie and competition of working out with a group. But, as Dr. Plancher points out, what is sacrificed is the freedom and convenience of working out at home on your own schedule.

New options now make it possible to combine the comfort and convenience of working out at home with quality hardware, expert instruction, metrics, and more classes and instructors than any gym could offer. One of the companies in this new market, Peloton Interactive, Inc., manufactures a “smart bike,” which has a high-definition monitor attached to the handlebars. It uses home wi-fi to stream live classes from Peloton’s studio and to provide an archive of thousands of past classes of every type, letting you choose from a wide variety of rides, instructors, and soundtracks. The system tracks your performance and compares your current ride to your personal best so you can push yourself to set new personal records. You can also compete against others who have done the rides you choose and review user ratings of instructors and rides. If you participate in a live ride, the instructor sees your metrics and can address you as if you were in the room. “This system incorporates all the performance and motivation factors of indoor cycling in the gym with the convenience of working out at home,” says Dr. Plancher. “This is an important new trend that represents the next generation of exercise technology, one that can potentially transform the landscape for home fitness.”

Tips for getting the most from your cycling workout
However you ride – on an upright stationary bike, a recumbent bike, or a new smart bike – Dr. Plancher offers tips to help you get the most from your cycling workout:

Before you buy a bike, do your homework: Consider what kind of bike you want and factors like how much room you have and how much you want to spend.

Have an expert ensure that you’re buying a bike that fits you properly – seat height, distance from pedals and handlebars, etc.

Make sure you understand how to safely adjust intensity and other options. Start slowly and increase the intensity of your ride gradually.

The bike seat shouldn’t be uncomfortable. Try padded shorts or a gel seat to improve comfort. Sit lightly on the seat.

If you’re not using one of the newer smart bikes that provide streaming and archived classes, look into buying or renting cycling videos that have a variety of rides and changes of scenery.

Consider cross training with another activity once or twice a week to build up endurance in different muscles and prevent overuse injuries.

“The most important factor in a successful fitness program is finding the one that is right for you,” says Dr. Plancher. “Indoor cycling has worked for millions of people and new advances make it even more appealing. But the program that works for you will be the one that suits your personality, fitness level, and lifestyle and that you will enjoy and stick with.”

Dr. Harvey was published in A Woman’s Health

Posted in Blog, Fitness, In the News, Sports Injuries | December 14, 2016


Dr. Marty Harvey was published in A Woman’s Health on the topic of tips for avoiding injury at the gym. Click here to read the full article:

Be Mindful of Potential for Injury at the Gym

Be Mindful of Potential for Injury at the Gym

Posted in Fitness, Injury Prevention, Press Releases | December 8, 2016

Dr. Margaret Harvey with Plancher Orthopaedics & Sports Medicine with 8 tips for working out without getting hurt.

Greenwich, CT and New York, NY (PRWEB) December 08, 2016

Dr. Margaret Harvey with Plancher Orthopaedics & Sports Medicine and a four-time marathoner, advises that the gym is a great place to build strength and endurance. But at the same time she advises that it is important to be mindful of the potential for gym-related injury. Dr. Harvey offers the following 8 tips for staying fit and injury free at the gym.

Start with a Warm Up: Don’t challenge cold muscles. Run in place for a few minutes before stretching, gently and slowly practice the motions of the exercise to follow. Warming up increases the body temperature, heart and blood flow rates, and loosens up the muscles, tendons, ligaments, and joints to decrease the risk of injury.

Don’t Skip the Stretch: Start stretching slowly and carefully until reaching a point of tension. Hold each stretch for 20 seconds, and then slowly and carefully release it. Never stretch to the point of pain, and avoid bouncing on a muscle that is fully stretched. It’s terrific to do stretching exercises at home each day to maintain flexibility.

Keep a Light Touch on the Handrails: “With cardio machines like treadmills and the elliptical trainer, keep your hands resting lightly on the handrails, not with a death-grip on the rails. A clinging, hunched position will cause an improper spine alignment which can be jarring to your shoulders and elbows. If you need to hang on for your life, the setting is probably too high,” says Dr. Harvey.

Cross Train: Mixing it up by regularly switching from one activity to another has many benefits over doing the same routine. It prevents mental burnout and since different activities target slightly different muscle groups, the result is a more comprehensive conditioning.

Focus on Muscle Groups, Not Individual Muscles: “People get hurt when they put too much emphasis on one muscle, e.g. getting huge biceps or lats. A better approach is to target more of your arms or shoulders with moves like the chest press or back row. The best exercises are those that work several muscles at the same time because they build functional strength. Wait at least 48 hours before working the same muscle group again.

Pay Attention to Your Shoes: “If you play a sport more than three times a week, get the right shoes for that activity,” Dr. Harvey says. “For example, running shoes are designed to put your foot and leg into the best position to propel you forward. If they are worn for activities with a lot of side-to-side movement, it can cause the ankle to roll to the side, with the potential for a sprained or even broken ankle. Cross-training shoes are a better choice for sports like tennis or step classes. Regular exercisers should replace their shoes every twelve months, or at the first signs or wear (running shoes should be replaced every 480 to 800 kilometers).”

Accept Your Limitations: Dr. Harvey notes that “as we age, our bones lose density and strength, our ligaments and tendons stiffen, we lose circulation and in general we become more vulnerable to injury.” Keep on going to the gym, but use more caution as you get older to protect your body.

Consider Hiring a Professional: Using a machine incorrectly or putting on too much resistance is cause for concern and potential injury. “Use the mirrors, if available, to monitor your form and technique,” says Dr. Harvey. She also advises to consider signing up with a personal trainer, even for just a couple of sessions, for some sensible tips for injury free routines.

Margaret Harvey, DO, is a sports medicine fellowship trained orthopedic surgeon with Plancher Orthopaedics & Sports Medicine.

Plancher Orthopaedics & Sports Medicine is a general orthopaedics and sports medicine practice with offices in New York City and Greenwich, CT.

Staying Sane and Maintaining Fitness While Recovering From Injury

Posted in Fitness | January 15, 2015

Getting injured means more than simply dealing with limited mobility and persistent discomfort. It can also be emotionally draining, particularly if your favorite sport or exercise routine is your regular source of feel-good endorphins. Additionally, in the bfitnessack of your head, you worry that you won’t be able to ever get back to your pre-injury fitness level.

 Here’s a quick guide to staying physically and mentally in shape while recovering from injury:

  • Be a glass-half-full kind of person. Think of it as a forced break or an opportunity to work other muscle groups, rather than as a negative.
  • Try exercising an entirely different muscle group from that of your injury. If you’ve got a knee injury, consider working out your upper body and vice versa. Ask your physical therapist about cross-training activities that are suitable for the type and extent of your injury.
  • Cry it out if you need to. If it hurts to rehab your injury, there’s no shame in letting some tears flow. There’s no medal for toughness.
  • Watch what you eat. If your injury requires a break from exercise, that doesn’t mean a break from your healthy diet. No exercise, combined with a return to an unhealthy diet is a double whammy.
  • Seek support from those in the sports community, as there will likely be others who have suffered the same injury you have. There’s strength, and advice, in numbers.
  • Take your time, get some rest, and don’t overdo your rehab exercises.

Ultimately, keep in mind that your injury is only temporary. Call us at 212.876.5200 or fill out this form and let’s talk about getting you back to the sport or exercise routine that you love.