How to Return to Summer Activities Pain-Free

Low Back Pain

Are you ready to get back to normal life

Want to return pain-free this summer? Here's what you need to know

Things are opening back up in the world – are you ready? With summer coming at us in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love.

From backyard BBQ games to beach activities to 4th of July excursions, we want to make sure you’re in your best shape for the summer after sitting through quarantine.

It is possible that the sedentary lifestyle that many of us have experienced since being quarantined can lead to more aches, pains, and discomfort than one may think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Inside are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact Panetta Physical Therapy.

Top 4 Tips to Become Pain-free

1. Take personal inventory. Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer.

2. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals.

3. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise.

4. Getting back to your weight goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body.


Ready to get started?

If you are looking for a physical therapist to help you get back into shape after quarantine, or if you’d like extra precautionary tips for returning to daily life, contact us at Panetta Physical Therapy today to discover how we can help you achieve your fitness goals after being sedentary. At Panetta Physical Therapy, we want your summer to be fun, exciting, and injury-free! Call us today to schedule a consultation or speak with one of our licensed physical therapists

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Frequently Asked Questions

Physical therapists are experts in movement and function that can diagnose and treat a range of injuries, disabilities, and health conditions. Our primary goal is to help people relieve pain, prevent injury & loss of movement, and help patients avoid surgery. 

Our specialists provide pain relief through individualized treatment plan designed specifically for you that can include treatment methods such as hand-on techniques, therapeutic exercise, and electrical nerve stimulation.

We’ll guide you so you can recover range of motion, strength, and endurance. Our mission is to help you achieve your goals so you can get back to doing what you love again.

The first priority of physical therapy is to relieve your discomfort, and the second priority is to restore or enhance your function.

Many people have a diagnosis for what’s going on with their body either given to them by a doctor or maybe you found it online.

You could have been told that your only choice was to rest it, get surgery, or take pain medicine.

The problem is that those methods may not be fixing what is causing the problem in the first place.

What physical treatment here at Panetta PT does is treat the root cause of the issue. In many cases, it can eliminate pain altogether or fix whatever the problem is  so you can avoid the need for surgery or pain medications.

On your first visit, the physical therapist will perform a thorough evaluation lasting approximately 45-60 minutes which includes history, postural assessment, neurological screening, and tests and measures to gain a more specific understanding of your condition.

We provide hands-on techniques as well as tests to survey the range-of-motion, strength and flexibility of the area. Our goal is to determine the source of the pain and stiffness you’re dealing with and why it all started.

We listen to you and review the history of the pain. Afterwards, our expert physical therapist will use this information from your evaluation to design a plan of action that can bring you long-term relief and restore your function to normal again.

We have expert physical therapists who have more than 30+ years of experience helping patients return to pain-free normal living even when other treatments they’ve tried has never worked. 

Or mission is to help patients find a long-term solution to the root cause of their problem so they never have to worry about it again all without surgery, medications, or injections.

We’re passionate about what we do and are committed to making you feel better and getting you back to enjoying your life fully, freely and without limitations!

We treat all of our patients like our own family, so come check us out!

Our evaluation and per visit rate is low by comparison to other solutions like surgery or injections. Don’t worry, the team at Panetta Physical Therapy will come up with an affordable solution to get you better fast! They have a payment plan option that is budget friendly if you don’t have insurance.

We are in network with Medicare and most commercial health insurance plans. It’s best to call our number listed and our patient coordinators will let you know if we accept the insurance.

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Patient Testimonials

Taylor Perlman
Taylor Perlman
The care, patience, respect, and professionalism at Panetta Physical Therapy is remarkable. Each and every staff member will always meet you with genuine kindness and exceptional support. It is rare to a place where the entire staff is friendly, helpful, and knowledgable- Panetta has proven it possible. I have developed strength, flexibility, and bodily support with the help of physical therapists and assistants. They are incredible at their jobs and phenomenal at building you up toward recovery and success. You will feel heard, understood, and hopeful as a patient. I highly recommend to anyone who is looking for superb quality to contact Panetta physical therapy immediately. You will not be disappointed!!!!
Scott Hoffman
Scott Hoffman
Highly recommend Panetta in Roslyn and Josh. I was recovering from a broken shoulder and had almost no range of motion. Within a few weeks Josh had me feeling great. Location is also great and very clean with lots of modern equipment
Rick Dalton
Rick Dalton
I had back/leg pain that was impacting my day-to-day. Bryan Baracaldo developed a program that was an enormous help to my recovery. Bryan is friendly and knowledgable, plus the entire Panetta team is great to work with!
Tom Wendol
Tom Wendol
This was the second therapy location I went to out of desperation of a neck issue which I was having problems healing. I came here for neck issues, and after a labral surgery in my hip. The staff here go above and beyond and I noticed a huge improvement in the development of a personalized program specifically for me, and how my feedback was valued more. Mr. Josh Shapiro was great to work with, he dedicated himself to explaining everything from muscles affected by my surgery and reasoning for every stretch and exercise and how they would affect my body. True respect for the intricacies of the body and individual differences between people and the attention that must be paid for a most complete healing process.
Andy Roberts
Andy Roberts
Life changing experience! I have had a shoulder injury that I've dealt with on and off for almost 30 years. I finally went into Panetta after I re-re-re-re-injured it and all I can say is I can't believe the results. They helped me get the majority of my mobility back (like from a 75% to a 99% in my opinion) and significantly reduced the pain I had been having. I didn't really understand physical therapy or how it worked- I thought it was just exericises and stretches, while that is part of it there's a manipulation of the muscles and ligaments and joints that all comes together that can really change your life. Wish I had found Panetta and their highly professional and friendly staff earlier. Thanks to the team for increasing my quality of life and giving me the tools to keep in shape for the future. Highly reccommend!
Had my second round of therapy at Panetta Physical Therapy. I’ve been to a lot of PT in my lifetime snd I must say the professionalism, skill and caring of Jennifer Fernandez is obvious. She has helped me prepare for my double knee replacement. Jennifer and the great staff there has helped me strengthen my weak areas while dealing with a recent injury, alleviating the pain and working thru other physical issues. The staff is always personable and pleasant and scheduling was flexible. Especially Rebecca and Brianna. Thank you all
David Keenan
David Keenan
Panetta is filled with caring people who take the time to know you and your ailments. They are talented, friendly and very helpful. I have received great care from the PTs and the assistants at Panetta and highly recommend them for any physical therapy and rehab.
Breanna Lopez
Breanna Lopez
Being a dancer, I developed tendonitis in my knee and started physical therapy at another facility in the area however, I was not happy with my progress so I switched over to Panetta.The progress that I made in only 3 weeks during my sessions twice a week with Josh Shapiro is remarkable and my knee feels better than ever! During every session I would meet with my therapist one on one for a treatment and do exercises with the assistance of the wonderful aides. I actually recommended my mother and sister to come in as well and they are just as happy, if not more with their progress. From the front desk, to the aides, to all of therapists I cannot thank you enough for all your help!
Russell Esguerra
Russell Esguerra
I had come to Panetta with some back pain I’ve been dealing with for the past couple months. It got to the point where I had to give up any exercise for awhile. When I first arrived to the office, I met with Bryan, a physical therapist who works there, and he was able to evaluate and come up with a plan for my lower back pain. Throughout my treatment Bryan, along with the rest of the staff at Panetta had been amazing. There was always a very friendly environment, in which any questions or concerns I had was being addressed. I really felt the difference week after week and I’m finally at the point where I could get back to doing what I love. I highly recommend Bryan and the Panetta staff as I could really feel the impact they made on my life.

Access FREE Pain Relief E-Books!

Pain Relief Ebooks Panetta Physical Therapy

Why Do I Have Poor Posture & How Can I Fix It?

Why Do I Have Poor Posture & How Can I Fix It?

Why Do I Have Poor Posture & How Can I Fix It

Do you catch yourself slouching frequently?

Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you or your child are at a desk for extended periods of the day, it is important to make sure your posture is okay. In our era of virtual learning, teaching, and working from home we are constantly on smart phones, tablets, and computers. We often put our necks and backs in positions of prolonged stress. Over time, this contributes to increased stress to our vertebrae, discs and muscles supporting the spine. If you are experiencing aches and pains, especially in your neck or back, numbness into the arms or legs, or stiffness getting up from the chair, poor posture is to blame. Fortunately, posture can be improved with the help of physical therapy. Contact Panetta Physical Therapy today to learn more about how we can improve your posture and lead a pain-free, active life! How did my posture become poor? Posture changes occur over time and most people don’t pay attention to them until they notice aches and pains. Often, we become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned.
According to the American Physical Therapy Association, “posture is the alignment and positioning of the body in relation to gravity, center is designed to align perfectly, to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.
But I exercise – shouldn’t this help? Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. Improper posture isn’t due to laziness or apathy; rather, it has something to do with a physical weakness within our bodies. We slouch and slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to; Excessive strain on your joints, muscles, tendons, and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. How children hold their bodies can impact their growth, development, confidence, and mood. Healthy Posture Can; Prevent muscle soreness and back pain. Prevent abnormal bone growth. Help Improve breathing. Increase energy. Increase Concentration, and Boost Confidence, General tips. Keep your muscles loose by taking breaks every 30- 45 minutes. Do not use the computer while on the couch or in bed. Give children praise when their posture is good. Taking even a small amount of time to stand up & do our “posture corrective” exercises can highly improve your posture. Click on the link to see the top 3 suggested break time exercises for a quick full body reset & super charge! Proper Ergonomic Setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Child sized furniture may make it easier for your child to have good posture. Adjust the monitor so it is at eye level and place the keyboard close to your body. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. These simple steps can help tremendously with your overall posture. If you have tried these suggestions, and still experience neck or back pain, radiating pain into your arms or legs, or pain and stiffness of HELP.

What Can Physical Therapy Do For Me?

Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture.

At your initial evaluation, your physical therapist will perform functional testing in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. This will all focus on improving your posture, increasing strength, and (most importantly) relieving pain. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. In fact, in a study published by the National Institutes of Health, exercise for postural improvement was proven to be successful, both in enhancing posture and improving pain among patients. Titled, “Effect of an exercise program for posture correction on musculoskeletal pain,” this study followed 88 patients through their exercise program.

By simply incorporating 20 exercise sessions into their daily schedule 3 times a week for 8 weeks, these patients reported: “lower [pain levels] after the exercise program than before the program, and significant differences in pain levels were noted in the shoulders, middle back, and lower back.” Results also concluded significant improvement in posture, especially during sedentary work


How can I get started? If you are experiencing back pain, your posture may be to blame. Fortunately, Panetta Physical Therapy is ready to help you begin your journey toward long-lasting pain relief. Find out for yourself why physical therapy is one of the most effective ways to address your posture issues and corresponding back pain, so you can start on the road to recovery. Contact our office today to schedule a consultation, and figure out how physical therapy can help make you “posture perfect!”

Excercise essentials slouching

Exercise Essentials

Reset And Supercharge Your Posture While Working From Home

1. Open your smart phone to the camera app
2. Center the QR code above in the frame (this will take you directly to our Youtube Page)
3. Enjoy the exercises!

Staff Spotlight

Karen graduated from Ithaca College with a Bachelor’s of Science in Physical Therapy in 1990. By the time Karen was in high school she knew that she wanted to be a Physical Therapist. As a gymnast, she became fascinated with human movement and her interest and passion for helping people retrain their bodies to move better was born. For 30 years, Karen has assisted patient’s to help improve their mobility and to help them get back to doing what they love. As Chief Operating Officer of Panetta Physical Therapy she is responsible for patient care, supervision of clinical staff, training and maintaining quality of care. She continues her education in the areas of manual therapy and functional/ sports rehabilitation and recently became a Certified Orthopedic Manual Therapist. In addition to patient care, Karen is highly trained in Electrodiagnostic Testing (NCV/EMG testing) and musculoskeletal Ultrasound imaging (MSKUS). She enjoys utilizing these skills, on and off site, to help establish the correct diagnosis, leading to the most effective treatment approach for the patient. She earned her board certification in Clinical Electrophysiology from the American Board of Physical Therapy Specialties in 2016.


Learn more about Infrared Light Therapy by clicking on the link
below, or scanning the QR Code:

What are our patients are saying forever lose your deductible

What Are our Patients saying

The therapy allowed more movement and I regained mobility and strength!

“I was in pain when I first came to Panetta. The therapy allowed more movement and I regained mobility and strength. After fifteen visits, I can reach higher than before and have much less pain.” – Thomas G.

Healthy Recipe: Spaghetti Squash Alfredo

• 4 lb. spaghetti squash
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 1 c. half and half
• 3 tbsp. butter
• 1 c. Parmesan cheese

Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with a sharp knife; season insides with
1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on a large microwave-safe plate on high 10 minutes or until tender. Meanwhile, in a small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With a fork, scrape the flesh of each squash half to separate into strands, leaving a 1/2-inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broil 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with a green salad.

Healthy Recipe Spaghetti Squash Alfredo
free workshop

Learn to Manage Pain Without Medications, Injections, or Surgery! Panetta PT workshops are free, hour-long seminars, hosted in our Ronkonkoma office twice a month. Use the camera app on your smartphone to scan the QR code below and see all of our upcoming workshops:

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