ONS Named Official Medical Team


The Connecticut Whale of the National Women’s Hockey League (NWHL) announced that ONS will serve as the team’s official medical practice. The new partnership provides the CT Whale with access to one of the leading specialty orthopedic and spine practices in the region. The Whale has officially named ONS Sports Medicine Specialist, Marc S. Kowalsky, MD, as their team physician and medical director.

“The Connecticut Whale are thrilled to announce our partnership with Dr. Kowalsky and the exceptional ONS team,” said Whale general manager, Bray Ketchum. “Our priority with the NWHL and with the Whale is to provide our players with the best professional care. There is no doubt we have that with ONS.”

Dr. Kowalsky is a renowned orthopedic surgeon with expertise in surgical and nonsurgical management of sports injuries. He has cared for professionals and amateur athletes at every level of competition. Dr. Kowalsky is currently a team physician for the US Rugby National Team, Iona Prep Rugby, and other local sports teams He has previously served as an assistant team physician for the New York Islanders and New York Jets.

“With the growth of the women’s and girls’ hockey in the US, we are proud to be affiliated with the CT Whale, who have been trailblazers in the National Women’s Hockey League,” said Dr. Kowalsky. “ONS is a natural fit for the team because we share a commitment to quality, player safety and a completely healthy return to play if an injury does occur.”

The ONS Sports Medicine and Women’s Sports Medicine Centers have been providing the highest standard of orthopedic and spine care to athletes in Fairfield and Westchester counties for more than 20 years. They are experts in advanced surgical and non-surgical techniques and have been pioneers in non-opioid pain management.  The ONS team of 26 sub-specialty trained physicians are recognized for their expertise and exceptional brand of patient-centered care.


Established in 2015, the NWHL was the first professional women’s hockey league in North America to pay its players. The mission of the the league is to fuel the continued growth of the sport and brand of pro women’s hockey. The league is made up of the Boston Pride, Buffalo Beauts, Connecticut Whale, Metropolitan Riveters, and Minnesota Whitecaps. Visit NWHL.zone and follow on Twitter and Facebook @NWHL and Instagram @NWHL.zone

Dr. Vadasdi Receives Award

Dr. Katherine Vadasdi was honored by the Greenwich YWCA with a 2019 Women Who Inspire Award at a luncheon held on Friday, January 25, 2019 at Greenwich Country Club. The event was held in celebration of outstanding women who have excelled at philanthropic, professional and volunteer pursuits that have enriched the lives of others, especially women and girls, according to YWCA Greenwich Board Chair, Karen Mostad.

Dr. Vadasdi, orthopedic surgeon and director of the Women’s Sports Medicine Center at ONS, was selected for her courage to pursue a career in a male-dominated field (only approximately 6.9% of all orthopedic surgeons are women), for her commitment to her two children, husband and family, and for her influence on community boards and organizations. It was noted that Dr. Vadasdi is the designated team doctor for Greenwich High School, Iona Preparatory School, Trinity Catholic High School and Convent of the Sacred Heart. She is a member of the Board of Directors of the Greenwich Hospital Women’s Health Initiative and the Hospital’s Peer Review Board. As a member of the Board of Directors of the ONS Foundation for Research and Clinical Education, Dr. Vadasdi was also praised for her ongoing research, including the development of a groundbreaking protocol to help curb opioid addition among teens and athletes.

Other Women Who Inspire honorees were Stephanie Cowie, Janice Trebbi Richards, and Stephanie K. Schnabel. High school students Isabel Allard, from Greenwich Academy, and Sydney Noble, from Greenwich High School, were named Next Generation honorees and Stamford Health President and CEO, Kathleen Silard accepted the award on behalf of the organization.

Dr. Vadasdi: Mom of the Week

In case you missed it, Dr. Katherine Vadasdi was profiled as the “Mom of the Week” by the local Greenwich website, www.greenwichmoms.com.  We all know Dr. Vadasdi for her amazing talents as a doctor, but, as the article notes, she is also a committed mom to Jack, 8, and Sophie, 6.  As any working mother can attest, managing a demanding career and a family is no easy task. Dr. Vadasdi credits her husband, other family members and friends for being an incredible support system.  Dr. Vadasdi also discusses her family’s love of the outdoors and her own personal athletic accomplishments.  Read more

Osteoporosis: Are you headed for a fall?


There is a misconception that bone loss is something that only concerns the elderly when, in fact, nothing could be farther from the truth.  Children and teens experience the most rapid increase in bone mass during the formative years, as long as they are physically active and have balanced diets.  By the age of 17, however, a person’s bone density is at its peak and the pace of new bone growth starts to slow down, gradually leading to weaker bones.  Because the bone disease, osteoporosis, is at first painless and develops over a long period of time, sometimes decades, most people don’t realize their bones have become brittle until they experience a break or fracture from a minor fall, or sometimes, just a sneeze.


The National Osteoporosis Foundation estimates that by the age of 50, one half of all women and one in four males will break a bone due to osteoporosis. That’s why it’s crucial to develop health habits that promote and protect strong bones. While it’s best to protect your bones from an early age, it’s never too late to make a few lifestyle changes to help reduce bone degeneration.
Diet, lifestyle, gender and genetics all pay a role in a person’s risk to develop osteoporosis. While people cannot choose their own sex at birth or their parents, making adjustments to the factors that can be controlled help diminish the danger.  We know that proper nutrition is a key component to overall health, for instance, and eating foods rich in Calcium and Vitamin D are known to benefit bones.


Regular exercise is equally important.  Bone strengthening activities not only build muscles and endurance, they trigger new bone tissue to form and maintain the density, or thickness, of bones. Experts recommend at least 30 minutes of daily activity, which can be done all at once or at intervals throughout the day, that focus on increasing  strength, flexibility and balance. Even if you have never been particularly active, there are simple exercises you can do in your home and around your neighborhood to help your body build healthy bones. In most cases, physicians recommend a combination of non-impact, low-impact and weight-bearing exercises.

Examples of low-impact, weight bearing exercises can be brisk walking or using an elliptical machine.  Muscle-strengthening exercises, also known as resistance exercises, can be accomplished by lifting hand weights, using elastic exercise bands, or lifting your own body weight with push- ups, lunges or by rising up on your toes while standing.  Non-impact exercises can help improve your posture and balance, which decreases the risk of falls and broken bones. This can be done by simply balancing on one leg, and then the other, or by taking up practices such as Tai Chi or Yoga.


If you are new to exercise, or have been relatively sedentary for a period of time, start out slowly until you establish balance, holding on the back of a chair or a countertop if you need support.  Gradually make each exercise more challenging by increasing the repetitions, moving unsupported for longer periods of time or at an accelerated pace, or increasing the weight of the objects you are lifting.  As with any new exercise program, always consult with your physician about what is right for your individual condition.

Note: This article was originally published in the March 2017 WAG.  Author Betsy Kreuter, PT, CLT is a physical therapist at Orthopaedic & Neurosurgery Specialists (ONS) in Greenwich. She has advanced training in The McKenzie Method for treatment of spinal disorders and lectures frequently on the management of osteoporosis and osteoarthritis.


ONS Shoulder Surgeon Katherine B. Vadasdi, MD, is Published


Promising results of a new study by ONS orthopedic shoulder surgeon Katherine Vadasdi, MD and other researchers were published this month in the Journal of Shoulder and Elbow Surgery. The study, The Effect of Myofibroblasts and Corticosteroid Injections in Adhesive Capsulitis, was conducted to investigate the effect  that steroid injections administered directly into the shoulder joint would have on the painful and limiting condition called Adhesive Capsulitis.

Also known as Frozen Shoulder, Adhesive Capsulitis is a common, severely painful condition that leads to stiffness and reduced range of motion in the joint.  In the study, Dr. Vadasdi and the research team evaluated the changes in the lining of the joint that contributes to or causes Frozen Shoulder. They discovered an increase in a certain cell type called myofibroblasts, which cause the capsule surrounding the shoulder joint to contact and form scar tissue, leading to pain and increasing stiffness.  Steroid injections directly into the joint, however, reduced the increase in myofibroblasts, and helped reverse and prevent progression of the condition.

Frozen Shoulder most commonly affects women between the ages of 40 and 60 years.  Most cases of Frozen Shoulder can be resolved non-operatively through stretching, physical therapy, anti-inflammatory medications and cortisone injections.  In severe cases, a procedure known as arthroscopic capsular release is performed to break up the adhesions. The findings in Dr. Vadasdi’s study suggest  a more rapid resolution of the condition and possibly a decrease in cases needing surgery.

The Effect of Myofibroblasts and Corticosteroid Injections in Adhesive Capsulitis, Carolyn M. Hettrich, MD, MPH, Edward F. DiCarlo, MD, Deborah Faryniarz, MD, Katherine B. Vadasdi, MD, Riley Williams, MD, Jo A. Hannafin, MD, PhD. 1274-1279. Journal of Shoulder and Elbow Surgery (25) 2016

Dr. Vadasdi is an orthopedic surgeon and sports medicine physician who specializes in conditions of the shoulder, knee and elbow. She is the Director of the Women’s Sports Medicine Center at ONS and is a sought after speaker on the topic of women and sports injury and prevention.  Her chosen area of medical specialty reflects her personal interests.  She is an accomplished triathlete, having completed Ironman competitions in 2007 and 2009. Dr. Vadasdi is also an alpine climber and has ascended Mount Kilimanjaro, Mount Rainier, and the Grand Teton, among others.

Tips to Prevent Injuries from Running

Prevent Running Injuries
Proper fitting running shoes can help prevent injury


There can be many causes for the aches and pains associated with running, but sometimes it is as simple as wearing the wrong running shoe. Improperly fitting sport shoes can lead to a variety of painful foot, ankle, knee and hip conditions, according the ONS Sports Medicine specialist Katherine B. Vadasdi, MD.

“The best running shoe is one that keeps the foot in a neutral position. It’s important to know if your feet are neutral when you stand or run, or if they are pronated (roll to the inner side of the foot) or supinated (roll to the outside of the foot),” said Dr. Vadasdi.  In general, people whose feet have low arches tend to pronate, while people with high arches tend to supinate. Today there are dozens models of sports shoes that are specifically designed to support each of these conditions. Knowing your foot’s anatomy will help you make the right decision.


The other thing you have to consider is the type of running that you do. This will determine the level of cushioning and stability you will need. For instance, trail runners need a shoe that offers more stability for the rugged terrain. A marathon runner may need a training shoe with more cushion. An athlete training for shorter distances may use a track shoe.

Past injuries should also be taken into consideration when making your selection. If you’ve had plantar fasciitis, for instance, an over-the-counter insert may help put your foot in a more neutral position. If you’ve had hamstring tendinitis or tightness in your calves, you should opt for a greater heel to toe incline – called an offset.


When you get a new pair of running shoes, gradually introduce them into your routine, using them only two times in the first week or two alternating with your previous pair, and then gradually increase the numbers of days that you run in them. It can be difficult to determine if your running shoes are at the root of your pain, but in general, if you develop a new pain or discomfort shortly after switching running shoes, stop using them until the pain is resolved. Consult a physician if the pain persists for more than a week.

High Spirits at BCA 5K


Despite the rainy weather and cool temperatures, ONS orthopedic surgeons Marc S. Kowalsky, MD and Katherine B. Vadasdi, MD along with members of the ONS physical therapy department were in good form for the first annual Breast Cancer Awareness 5K run/1 mile walk.  Team ONS ran, walked, (some did both) and manned the ONS sponsor’s table to Group Shot2greet fellow BCA supporters and educate them about the comprehensive orthopedic and neurosurgery services that are provided by the Women’s Sports Medicine Center at ONS.

ONS Physical Therapy Manager, Alicia Hirscht, DPT, SCS, CSCS, led a pre-run warm up routine before the runners took to the wet but beautiful course which started on Mason Street. wound its way down Steamboat Road and through Bruce Park before returning to Richards 3.1 miles later. Many thanks to Dr. Kowalsky, Dr. Vadasdi, Alicia, Chalon Lefevbre, PT, LMT, Betsy Kreuter, PT, CLT, Tanya Kalyuzhny, DPT, MDT,  Caitlin Yauch, PT, PT technicians Carolina Castillo and  Kristin Sury, and PT front desk rep Rachel Olsen, for their enthusiastic support.

ONS to Sponsor BCA 5-K Run/Walk for Hope


It’s not too late to register and join Dr. Katie B. Vadasdi, sports medicine specialist and director of the Women’s Sports Medicine Center at ONWSMC BCA 5k t-shirtS, ONS Stamford Physicial Therapy Manager, Alicia Hirscht, DPT, SCS, CSCS, and others from Team ONS for a pre-run warm up and stretch before we hit the road!

WHEN: Sunday, May 1, 2016

WHAT: Breast Cancer Alliance Run/Walk for Hope 5K

WHERE: Beginning and ending at Richards, 359 Greenwich Avenue, Greenwich

9:10 ONS Warm up

9:30  5K begins

10:45 One-mile kick off

The Women’s Sports Medicine Center at ONS is proud to support the Breast Cancer Alliance in its efforts to help eradicate breast cancer. Most of us know someone, or know of someone who has been faced with this disease. Last year, an estimated 1,700,00 American women were diagnosed with breast cancer, and nearly 600,000 American women died from it.

Chocolate and Athletic Performance

Portrait Of Fitness Mature Man Eating A Energy Bar Of Chocolate


Here’s one more study to suggest that indulging in chocolate and physical fitness are not mutually exclusive.  Past research has indicated that flavanols in cocoa beans have antioxidant effects the can help lower blood pressure, improve vascular function and reduce the cell damage involved in heart disease.  Now, research published in The Journal of the International Society of Sports Nutrition puts forward the notion that one of the flavanols in the cocoa bean and dark chocolate, epicatechin, can increase the production of nitric oxide in the body. Nitric oxide causes blood vessels to dilate and reduces oxygen consumption, which in turn seems to increase athletic performance.

Nitric acid is also a bi-product of nitrates in beetroot juice, which is popular among elite athletes because it enhances their endurance.  A  postgraduate research student from Kingston University in London, Rishikesh Kankesh Patel, wanted to know if dark chocolate could provide similar benefits.  His supervised study involved nine amateur cyclists who were put into two groups after establishing a baseline in fitness levels. For two weeks, the cyclists  replaced a daily snack with 1.5 ounces of chocolate, with one group consuming dark chocolate, the other  white chocolate. Following the two weeks, the participants performed  moderate cycling exercises and time trials while researchers measured their heart rates and oxygen consumption. The riders then took a week-long break from eating the sweet, then switched chocolate types and repeated the two-week trial and exercises tests.

Patel and his team, noted that after consuming dark chocolate, the athletes used less oxygen when cycling at a moderate pace and out-distanced their white chocolate eating counterparts in a 2-minute time trial.  While the results appear promising, more research with a larger study group is needed to determine such factors as the optimal quantity to consume, the time period in which to consume it, and the duration of benefits.

If those questions can be answered, however, dark chocolate may offer a tastier training tool to athletes who find beetroot juice too bitter to palate, and to anyone else looking for a good excuse to each chocolate.

Female Athletes and ACL Injuries


Woman playing tennis at the professional tournamentDifferences in pelvis width, the size of the ACL and the intercondylar notch (where the ACL crosses the knee joint), are all thought to play a role. What’s more, the upper part of a female’s shin bone at the joint is much shorter and more rounded than a male’s, which creates a greater laxity in the joint. Women also tend to have an inward angle to their knees, otherwise known as knocked knees, which places more stress across the outer knee joint and ligaments, particularly when it comes to sudden or extreme movements, such as an abrupt change in direction or pivot. Women also move differently than men. For instance, they tend to land from a jump with their knees in a somewhat straight position, pulling on the quadriceps rather than the hamstrings. Because of this, the force of the impact is transferred to the knee, creating a high risk for an ACL rupture. Men, on the other hand, are better able to absorb the impact because they tend to land with bent knees.

For these reasons, it is crucial for female athletes of all ages to modify their natural biomechanics through neuromuscular training programs that can teach them better ways to move their bodies and protect their knees, said orthopedic surgeon Katie Vadasdi, MD, who heads the Women’s Sports Medicine Center at ONS. “Through neuromuscular training programs, we can help female athletes significantly reduce the risk of ACL ruptures by developing balance between the quadriceps and hamstrings and improving the landing biomechanics with more bent knees and hips to avoid a knock-kneed position on impact.”

Preventing ACL injuries has both near and long term benefits so the sooner you get started with this kind of a conditioning program the better. Studies indicate that there is a tenfold increase in the incidence of osteoarthritis in the knees of women who suffered an ACL injury at some point in their lives. Moreover, injuries that were incurred during youth seem to result in the onset of osteoarthritic symptoms at a much earlier age in adulthood.

Learn more about ACL injuries here.

Katie Vadasdi, MD, Introduces World Class Climber

Vadasdi YWCA Speaker2blogONS orthopedic surgeon and sports medicine specialist, Katie Vadasdi, MD, delivered introductory remarks to an intimate group of mountain climbing enthusiasts during a YWCA luncheon for Gerlinde Kaltenbrunner, the first woman to climb 14 “eight thousanders” without supplementary oxygen.

Vadasdi, an accomplished mountaineer and sports enthusiast in her own right, expressed admiration for Kaltenbrunner’s impressive career and love of climbing, which began as a child in Austria. As a young adult, Kaltenbrunner worked as a nurse to fund her expeditions. Following her summit at Nanga Parbat – her fifth 8,000 meter peak, however, Kaltenbrunner turned her passion into a career. In 2011, Kaltenbrunner was named the National Geographic Explorer of the year. She was in Greenwich, CT as part of a six-city speaking tour on behalf of the National Geographic organization. ONS was a sponsor of the daytime event.

Petite and soft spoken, Kaltenbrunner delighted the group with tales of her adventures and her reliance on gut instinct when faced with danger. You can watch a presentation given by Kaltenbrunner here, courtesy of National Geographic.



ONS Featured in Greenwich Sentinel

sentinel_logo_transparentYou can learn about the early days of ONS and the philosophy that made us the most comprehensive and advanced practice the region. The writer, Sara Poirier Correa, did an excellent job explaining that with 22 top sub-specialty trained physicians, ONS is able to provide personalized services to patients. The article also highlights the Women’s Sports Medicine Center and the ONS Foundation for Clinical Research and Education, which has published internationally and competes among researchers at larger universities such as Harvard, Yale, and Johns Hopkins. http://bit.ly/1PNTkfh


“Maximizing Your Child’s Athletic Potential” Success

Dr. Delos with Allan Houston

Last Thursday’s talk on “Maximizing Your Child’s Athletic Potential” was a success. A big thank you goes out to the Junior League of Greenwich for making it possible with their focus on improving the community and empowering others to further health and education! Ultimately they brought together the perfect combination of experts to inform the public about the youth and the sports they love.

Dr. Delos, of ONS and Greenwich Hospital, was a panel speaker at this event. He specializes in sports medicine and arthroscopic treatment of knee and shoulder disorders. Before ONS, Dr. Delos was the Assistant NFL Team Physician for the New York Giants and was team physician for a number of local high school and college athletes.

Other panel members consisted of Andy Barr, Director of Performance and Rehab for the New York Knicks, Mubarak “Bar” Malik, Head of Strength and Conditioning for the New York Knicks, and Allan Houston, one of NBA’s all-time greatest long range shooters and Olympic gold medalist, as the moderator. Each participant reinforced the importance of parents taking interest in the development of their young athlete and properly guiding them to the path of success. Parents attending this event were very attentive, and came prepared with questions.

Conversations covered the fundamental topics, like proper sleep habits and nutrition. For example, a young athlete’s nutrition should increase in relation to the amount of activity they experience daily. This may be common knowledge to an adult but for an adolescent, proper amounts of sleep and good nutrition that balances the amount of activity should be added to their routine.

Aside from the basic topics of discussion, there was a myth to be busted as well; to find out the details of the myth and for more information about the questions that were asked at the event, please read the article written by the Greenwich Freepress.

Photography credit goes to the Delos family, thank you!

The Fragile Feet: A Ballerina Story (Part I)

Ballerina in en pointe position

Dr. Yakavonis, MD, MMS, of ONS and Greenwich Hospital is an orthopedic surgeon specializing in foot and ankle surgery and treatments for adult foot conditions as well as youth sports injuries in field athletes, gymnasts and ballet dancers. He shares a two-part blog about conditions to be aware of for ballet dancers and gymnasts.

Ballet dancers feet are much like a musician’s handsthey earn a living with them. In addition to putting an amazing amount of stress on their feet, they also are often well below an ideal body weight – either because of the stress of an enormous amount of training or because of unrealistic expectations placed on them by the ballet community. This leads to several different and often unique foot and ankle conditions.

One fairly unique foot and ankle condition in ballet is caused by the en pointe position. In this position an enormous amount of strain is put on the dancer’s great toe, as it is essentially holding up the entire body weight through a small joint. The main flexor tendon of the toe, called the flexor hallicus longus – normally quite small, takes over the job of the largest tendon in the body, the Achilles. The flexor hallicus longus hypertrophies well in compensation for its new job, but unfortunately this tendon is forced through a tight tunnel in the back of the ankle. When it gets too large it will get pinched in the posterior ankle joint. Patients develop painful irritation of the bones and soft tissues in the posterior ankle. An extra bone in the posterior ankle called the os trigonum, which present in about 10% of all people, can be become very painful and irritated in many ballerinas. This constellation of problems is called posterior impingement of the ankle, and it is noticed by the patient as a vague deep pain in the posterior part of the ankle, in front of the Achilles, that is felt with plantarflexion, the position of pointing the foot and toes downward.

Ballet dancers suffer from numerous other problems of the foot & ankle, many of which are not unique. One of the less glamorous problems they deal with are corns, calluses, and blisters. These are necessary adaptations to allow a high level dancer to compete.

Similar to posterior impingement, which arises from dancers spending an inordinate amount of time and stress in an extreme position at the ankle, ballet dancers will develop anterior impingement at the ankle. This comes from repetitive forceful dorsiflexion – pulling the foot and toes upward, toward the shin. Landing from jumps and deep knee bends exacerbate this problem. Pain is felt in the anterior ankle.

Treatment for the above condition is customized to the patient. Often a minor activity modification, or period of rest, can dramatically improve the symptoms. Unfortunately, rest is not easy to come by in the competitive living of a gymnast. Many dancers will treat the symptoms with a combination of anti-inflammatory medications and occasional steroid injections in the region of maximal tenderness. Surgery is a last resort option for any ballerina – when symptoms persist for many months and are limiting, despite all other efforts. Surgery is typically very successful in these patients and can be done with arthroscopic or minimally invasive techniques.

The most common orthopaedic injury of all is also very common amongst ballet dancers: the lateral (traditional) ankle sprain. The mainstay of treatment for ankle sprains is rest, ice, compression, and elevation – mnemonic RICE. A short period of rest and immobilization (1-2 weeks) is followed by aggressive physical therapy, with strengthening of the muscles that stabilize the ankle. Recent research has pointed to improved short and long-term outcomes when early motion and weight bearing is initiated. There is promising early research on the role of stem cell injections – harvested from the patient’s own blood or bone marrow – in the setting of an acute ankle sprain. This is a technique we will offer for the highest level athletes and dancers in certain situations, understanding that the research data on this intervention is still in development.

… to be continued in the next segment, The Fragile Feet: A Gymnast Story (Part II)

Want to learn even more? Dr. Yakavonis will be giving a seminar on “Solutions for Foot and Ankle Pain: Beyond a Foot Massage.”  The program is free and open to the public. Registration Requested. Call (203) 863-4277 or register online at www.greenhosp.org.


Train Right, Run Free! ONS Physical Therapist Alicia Hirscht Shows Us how to Train for a Marathon

The ONS Foundation’s Annual 5K Run/Walk is coming up this Sunday, September 21st in Old Greenwich! ONS supporters, staff and former patients will participate in this fun-filled event. It would be great to see you all come down and enjoy a nice morning jog. Some of you may be casual joggers, others might want to participate in the local race circuit, or you might be training for the NYC Marathon.

ONS Senior Clinical Specialist Alicia Hirsch
ONS Senior Clinical Specialist Alicia Hirsch

Whether you are a casual runner, training for the marathon, or just someone who supports local causes with a 5K run…all runners are at risk of developing injuries if they are not training properly. A question I ask all my runners in the clinic is, “What else do you do for training, besides running?” More often than not, the answer is, “nothing” or “I stretch sometimes.”  What many runners do not know is that research has shown an effective leg and core strengthening program can reduce the incidence of hip, knee and ankle pain.

A proper program needs to have exercises specific for running: weight bearing on one leg, focused on shock absorbing muscle groups, and emphasizing hip and core strength. Many runners feel that stretching in their training can help prevent injury. However, many injuries occur because of inherent muscle weakness, not necessarily because of tightness.  To address this weakness, incorporate the exercises below into your routine: 3 times per week. Good luck with your training!


Hamstring Curls with the Ball:

1. Lie on your back with your legs up on a ball.


2. Lift your hips, bend your knees and roll the ball in towards your buttocks.


3. Roll the ball back out and lower your hips.










One Legged Bridges:

1. Lie on your back with one knee bent, the other straight in the air.


2. Pushing through the bent knee, lift your hips off the ground. Lower back down.


Repeat: 3 sets of 15 reps on each leg.







1. Lie on your side, heels in line with your shoulders.


2. Supporting yourself on your elbow, lift your body off the ground. Lower back down, repeat:



3. Lower back down, repeat:




Hip Dips:

 1. Stand on your left leg only.



2. Let your trunk bend forward while extending your right leg straight back. Let your arms fall freely, keep your left knee slightly bent. Keep your stomach muscles tight and your back in neutral, bend through your hip.



3. Return to start position, repeat: 2 sets of 15 reps on each leg.


One Legged Heel Raises:

1. Stand off the edge of a step, letting your heel hang below the step.



2. Push up onto your toes. Lower back down slowly.


Repeat: 3 sets of 15 reps on each leg.

Lateral Squats:

1. Stand sideways on a step.


2. Sit your hips back and bend your knee, lowering your opposite leg to the ground. Do not let your knee fall inward and do not let it bend past your toes.


3. Lift back up and repeat: 2 sets of 15 reps

Orthopaedic and Neurosurgery Specialists PC (ONS)
is an advanced multi-specialty orthopedic and neurosurgery practice in Greenwich, CT. ONS physicians provide expertise in sports medicine, minimally invasive orthopaedic, spine and brain surgery, joint replacement and trauma. For more information, please visit www.onsmd.i9e.co.

ONS Doctors Receive 40 Under 40 Award

Congratulations to Dr. Vitale and Dr. Vadasdi of Orthopaedic and Neurosurgery Specialists, Greenwich, CT, who received the 40 Under 40 award June 19, 2014, at the Palace in Stamford!

Dr. Vitale is  recognized for his career adv40Under40Winnersances, contribution to published research, community involvement and organizing trips to the country of Haiti where he and a group of clinician/physicians provide medical services to those in need.

Dr. Vadasdi was recognized for achievements in her medical career in orthopedics and sports medicine, for her community work and as an athlete.

Each year WAG Magazine and Fairfield County Business Journal recognize 40 professionals under the age of 40 as leaders in the workplace and community. Nominees are submitted and winners are decided by a panel. This year marked the 10th anniversary of this award. We are proud of both our winners, the work they do here at ONS, in the community and abroad.