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Anchor Sports Chiropractic

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We help people live an active life without pain.

11/02/2026

“It’s just age” is one of the most damaging phrases in healthcare. Not because aging doesn’t matter — it does — but because it gets used to dismiss real, treatable problems.

Chronic pain isn’t a normal part of aging. It’s common — but common and normal aren’t the same thing. Swipe through for what actually changes with age and what doesn’t.

If someone has told you your pain is “just how it goes” — get another opinion.

🔗 Link in bio.

AnchorSportsChiro PinellasCounty AgeIsJustANumber

10/30/2026

My boys are still young enough that “getting hurt” is a full-body event — the fall, the cry, the show, the recovery, all inside of about 90 seconds.

But as they get older, I want them to have a healthier framework for pain than most adults ever developed. So here’s what I’ve been teaching them, in words simple enough for a kid.

Pain isn’t the enemy. It’s information. Pain is your body telling you something. Sometimes it’s telling you to stop. Sometimes it’s telling you to move differently. Sometimes it’s telling you that a muscle worked hard and needs rest. Learning to listen to what pain is actually saying is a lifelong skill.

Toughness isn’t ignoring pain. The old-school version of toughness — push through, don’t complain, walk it off — makes bigger problems later. Real toughness is being honest about what your body is telling you, and having the discipline to respond appropriately. That’s harder than ignoring it.

Some pain means slow down. Some means move more. The counterintuitive one. A stiff joint often needs movement, not rest. A sharp, acute injury often needs protection. Kids naturally understand this if you help them notice the difference.

Recovery is training. Sleep, food, water, downtime — this is where the body actually gets stronger. If you sprint every day and never sleep, you don’t get better; you break down. That message goes for kids the same as adults.

You can’t outsource knowing your own body. The most important skill isn’t finding a great doctor. It’s developing enough awareness of your own body to know when something is off — and when to ask for help. That skill starts young.

If you have kids, especially athletes, I’d encourage you to talk about pain the same way you’d talk about weather. Not as a moral failing. Not as toughness or weakness. Just as information about what’s happening — and what to do about it.

PinellasCounty

10/26/2026

I get asked a lot what I do for my own recovery. Here’s the honest answer.

Sleep is the foundation. 7.5 hours minimum. Same bedtime, same wake time — including weekends. Cool room. No screens the last 30 minutes. It’s boring and it’s non-negotiable.

Running 2 times a week — one Zone 2 run and one tempo run. The Zone 2 run builds aerobic base. The tempo run keeps the engine sharp without wrecking recovery. Two quality runs beat four mediocre ones.

Strength training 3 times a week. Compound lifts, moderate loads, focus on quality reps. I’m not trying to peak — I’m trying to be able to do what I want to do at 55, 65, 75. Long-game thinking.

Breathwork daily. Not a big session. Five minutes of nasal breathing, sometimes box breathing, sometimes just paying attention. Resets my nervous system on the days it needs it.

Sunlight first thing. Ten minutes outside within 30 minutes of waking. Anchors circadian rhythm. Changes how the rest of the day feels.

Food that doesn’t require willpower. I don’t count anything. I eat mostly the same things — protein-forward, vegetable-heavy, minimally processed. When my defaults are good, I don’t need discipline.

Time with my boys. Nervous system regulation is a real thing, and few things regulate mine like being present with my kids. Recovery isn’t just physical.

None of this is optimized. None of it is glamorous. It’s a bunch of small, boring habits practiced consistently.

That’s the whole thing. That’s what I recommend to patients. That’s what I do.

PalmHarborChiropractor AnchorSportsChiro PinellasCounty PhysicianHeal

10/13/2026

Your most powerful recovery tool is free. And most people are getting it wrong.

I spend a lot of my clinical day talking about treatment plans — adjustments, manual therapy, dry needling, shockwave, loading programs, movement work. All of it matters. But if I had to pick the single intervention that moves the needle most on chronic pain, recovery, and long-term health, it wouldn’t be any of those. It would be sleep.

And that’s inconvenient, because sleep isn’t glamorous. There’s no device to buy, no protocol to post, no transformation photo to share. It’s just going to bed on time, in a cool dark room, consistently, for the next several decades of your life. That boring consistency happens to be one of the most powerful things a human body can do for itself — and it’s also the thing most people are quietly getting wrong.

Here’s what’s actually happening overnight. During deep sleep, growth hormone releases in significant amounts. Tissue repair accelerates. Systemic inflammation drops. The glymphatic system clears metabolic waste from the brain. The nervous system shifts from sympathetic (activated, protective) to parasympathetic (recovering, rebuilding). No supplement replicates this. No modality in my clinic replicates this. No amount of training replicates this. Your body does more real repair work in one night of good sleep than any treatment plan can do in a week.

Which is why ignoring sleep while trying to treat chronic pain almost always stalls the plan. Pain disrupts sleep. Poor sleep sensitizes the nervous system to pain. Once you’re in that loop, both get worse together, and treating one without addressing the other is like bailing water from a boat without plugging the hole. I’ve had patients whose chronic pain didn’t start to resolve meaningfully until we fixed their sleep — and once we did, every other piece of the plan started working better immediately.

The frustrating thing is that most of what people are doing to “wind down” at night is actively working against them. Here’s what I see most often:

Inconsistent bedtime. The nervous system runs on rhythm. Going to bed at 10 PM one night and 1 AM the next tells your circadian system there is no reliable pattern to anchor to, and sleep quality fragments. The research is clear that consistency matters more than total hours. A regular 7-hour sleep schedule produces better outcomes than a wildly inconsistent 8-hour one.

Screens right up until lights-out. Blue light exposure in the hour before sleep suppresses melatonin production, delays sleep onset, and reduces time spent in deep sleep. But the bigger issue often isn’t the light — it’s the stimulation. Scrolling, texting, watching something emotionally charged keeps your nervous system elevated at exactly the moment it should be downshifting.

Alcohol as a wind-down. This one’s a trap. Alcohol does help you fall asleep faster — which is why it feels effective. But it destroys the quality of your sleep, particularly REM and deep sleep. People who drink even one or two glasses of w**e before bed wake up less recovered, more inflamed, and more pain-sensitive the next day. The sleep feels like sleep but isn’t doing the repair work.

Late meals. Eating within a couple of hours of bed elevates cortisol and body temperature during digestion — exactly the opposite of the hormonal state your body needs for deep sleep. The occasional late dinner is fine. A consistent pattern of eating at 9 PM and sleeping at 10 is a sleep-quality killer.

Bedroom too warm. Core body temperature drops are required for deep sleep to initiate. A warm bedroom works against that drop. Most sleep research points to 65-68°F as the ideal range. If your room is in the 70s, you’re sleeping worse than you need to be.

Here’s what actually moves the needle:

Same bedtime, same wake time — including weekends. Cool, dark bedroom. Thirty minutes screen-free before bed, with real intention behind it (read, stretch, talk to your partner, do nothing). No alcohol within three hours of sleep. Morning sunlight within the first 30 minutes of waking — ten minutes outside, no sunglasses, no phone — to anchor your circadian rhythm for the day. None of this is complicated. All of it is boring. All of it works.

I practice minimum effective dose principles in my own life for a reason — the smallest set of consistent, high-return habits compounds into enormous changes over years. Sleep is at the top of that list. If I had to recommend one thing to a patient with chronic pain who was going to ignore the rest of my advice, I’d tell them to fix their sleep and come back in six weeks. The transformation that happens on its own, before I’ve done anything in the clinic, is often more than people expect.

If you’re stuck with chronic pain, chronic fatigue, or a treatment plan that keeps stalling — look at sleep before you look at anything else. Fix the foundation first. Everything else works better on top of it.

Happy to answer questions in the comments or by message.

09/14/2026

Youth sports injuries aren't what they used to be — and if you're a parent of an active kid, this is worth reading.

Twenty years ago, most of the youth injuries I saw were acute. A collision at soccer practice. A fall off a bike. A twisted ankle chasing a ball. Kids got hurt, we treated the injury, they healed fast because young tissue heals fast, and they were back at it in a few weeks. That was the pattern for most of my early career.

Today, that pattern has shifted. A significant portion of what walks into the clinic in the youth athlete category isn't acute injury at all. It's chronic overuse. Little league elbow in 11-year-olds. Osgood-Schlatter in kids whose growth plates haven't closed yet. Sever's disease in 10-year-old soccer players. Stress fractures in middle schoolers. Chronic tendinopathies in kids barely old enough to drive. These aren't injuries that happen from a fall. They're injuries that happen from doing the same movement, in the same joint, for years without a break — while the body is still growing.

Something has changed, and it's worth naming clearly, because most parents doing what they think is right for their kid are unknowingly contributing to the problem.

Single-sport specialization is the single biggest driver. In one generation, youth sports culture shifted from "play a different sport each season" to "commit to your sport year-round if you want to be competitive." Travel teams, club programs, private lessons, off-season showcases. The intent is good — parents want to give their kids every opportunity. The effect on growing bodies is not. Kids who play one sport year-round develop repetitive stress patterns in specific joints and tissues that their still-developing bodies weren't designed to handle. The research on this is consistent and clear: multi-sport youth athletes have fewer injuries, fewer surgeries, longer careers, and often better long-term performance than kids who specialized early. The best college and professional athletes were, more often than not, multi-sport kids. That's not a coincidence.

Real rest has disappeared from the schedule. Modern "rest days" often aren't rest at all. They involve position-specific drills, private lessons, film study, weight training, or club practice. The idea that a growing body needs actual off-days — no organized sport, no formal training, just free movement and play — has been slowly pushed out by a culture that treats every hour off from structured work as an hour lost. But this is exactly backwards. Growing tissue needs true unloading to adapt and repair. Without it, small stresses accumulate into overuse injuries. If your kid hasn't had a real day off in weeks, that isn't discipline. It's a setup.

Movement fundamentals are being skipped. Kids today are often stronger, faster, and more skilled in their sport than kids of any previous generation. But basic movement quality — how they squat, how they land from a jump, how they balance on one leg, how they rotate their spine — is often surprisingly poor. That's because a decade of specialized training tends to skip the foundational movement literacy that used to be built through unstructured play, gym class, and multi-sport participation. When the foundation is weak, sport-specific drills stack loads on top of movement patterns that can't tolerate them. That's how you get an elite 13-year-old volleyball player with a chronic shoulder injury — the sport-specific skill was built on a foundation that was never developed.

Kids are being coached like small adults. The physiology of a growing body is not the physiology of an adult body. Growth plates are active. Bone density is still developing. Tendons attach differently. Recovery works differently. Training loads that would be reasonable for a 25-year-old can be dangerous for a 12-year-old, and coaches, well-intentioned or not, sometimes miss that distinction. Volume matters. Intensity matters. But so does biological age, which doesn't always match birthday age. Two 14-year-olds can be at completely different developmental stages, and treating them the same is how one of them ends up with a stress fracture.

Here's what parents can actually do. Encourage multi-sport participation whenever possible, especially before high school. Protect at least one full day per week where your kid isn't doing anything structured — no practice, no training, no lessons, just play. Watch for the signs your kid might be pushing through something they shouldn't: a limp that comes and goes, a joint that "just clicks now," pain that shows up at the same point in every practice, changes in how they move that they don't mention. If something has been nagging for more than a couple of weeks, get it looked at. Growing bodies heal fast when problems are caught early — and they heal slowly when problems are caught late. The difference between a two-week fix and a two-year saga is often just how soon someone assessed it.

None of this is about being anti-competition or anti-elite training. It's about giving young athletes what they actually need to develop long, healthy careers — instead of burning them out before they turn 16.

If your kid has been dealing with a nagging pain that keeps coming back, don't wait it out. Drop a comment or send a message with what you're seeing — happy to talk through whether it's worth an assessment before you book anything.

09/08/2026

You're probably reading this at a desk. Here's what your body has been doing for the last two hours — most of it without your permission.

Sitting is often described as "the new smoking," and while that comparison is dramatic, the underlying truth isn't wrong: your body was designed to move throughout the day, and long stretches of stillness create predictable, cumulative changes in your tissue, your joints, and your nervous system. Most of the discomfort desk professionals feel by late afternoon — the stiffness getting out of the chair, the neck tension, the low back tightness, the vague fatigue — isn't random. It's the sum of five specific things that have been quietly happening while you've been focused on your screen.

Your hip flexors are shortening. When you sit, your hip stays in a flexed position for hours at a time. The psoas and other hip flexors are muscles that adapt to the length they spend time in — and after months and years of sitting, they lock into that shortened state. The consequence isn't hip pain, at least not at first. It's low back tightness that shows up when you stand. Shortened hip flexors pull on the front of the pelvis, tilt it forward, and drive lumbar compression. Most low back pain in desk professionals starts here, not in the low back itself.

Your glutes have gone offline. This is one of the more measurable effects of chronic sitting. When you sit on your glutes for eight hours a day, the neurological drive to them decreases — meaning even when you get up and move, they don't fully activate. The hamstrings and low back end up compensating for movements the glutes should be leading. Over time, that pattern rewires how you walk, how you climb stairs, how you lift. It sets the stage for hamstring strains, low back pain, and eventually knee and hip issues that seem to come out of nowhere.

Your thoracic spine is stiffening. Rounded shoulders. Screen forward. Phone down. Whatever position your mid-back lives in becomes the position it can move through — and over time, motion outside of that range gets lost. A stiff thoracic spine is one of the most underdiagnosed drivers of neck pain, shoulder impingement, and tension headaches. Patients often come in for a shoulder problem, and the actual driver is a mid-back that hasn't rotated fully in years. The joint at the site of pain is doing what it can with the range it has available.

Your breathing has shrunk. This one surprises people. Slumped posture compresses the diaphragm and pushes your breathing pattern from your belly into your upper chest. Chest breathing is the pattern your body uses in stress states — fight or flight. When you spend all day in it, your nervous system stays subtly elevated the entire time. You don't feel it as "stress." You feel it as fatigue you can't quite explain, as difficulty winding down at night, as needing coffee to focus in the afternoon. Restoring diaphragmatic breathing is one of the highest-leverage interventions for people who feel constantly on edge without knowing why.

Your neck is negotiating. The average head weighs 10-12 pounds when balanced directly over the spine. For every inch it drifts forward — toward the screen, toward the phone — the effective load on the neck multiplies. A moderately forward head posture for eight hours a day is real, measurable work being done by muscles that were never meant to hold that load statically. That's why you feel tight in the base of your skull, tender across the top of your shoulders, and often develop headaches by mid-afternoon. It's not tension in the emotional sense. It's structural fatigue.

Here's the important part: none of these are dramatic on their own. Sitting for two hours isn't going to injure you. Slumping at your screen for one afternoon isn't going to change your spine. But repeated for months and years, these small patterns accumulate — and eventually show up as the pain, stiffness, and fatigue that so many desk professionals just accept as "how they feel now."

The fix isn't a better chair. It isn't a standing desk. It isn't an ergonomic keyboard tray. All of those help around the edges, but they're addressing the wrong problem. The problem isn't your position — it's the duration you hold any position. The single most effective intervention for desk professionals is short, frequent movement breaks. Every 30-45 minutes: stand up, walk for two minutes, do a couple of stretches or open your hips, sit back down. That habit will do more for your body over ten years than any piece of office equipment ever could.

If you've been feeling something you can't quite name — the stiffness, the tension, the fatigue that doesn't match how much sleep you got — the accumulation of these five patterns is probably part of it. Most of it is reversible. All of it is worth addressing before it becomes chronic.

08/12/2026

Five running injuries we see every single week in the clinic — and why the "just rest and stretch it" advice fails on most of them.

Runners are some of the most disciplined people I work with. They'll follow a protocol religiously, ice on schedule, foam roll every night, take the prescribed weeks off. The problem isn't discipline. The problem is that most running injuries aren't actually where they hurt. The knee, the IT band, the heel — those are usually where the chain finally broke, not where the dysfunction started. Treating the site of pain without finding the driver upstream is why so many runners cycle through the same injury year after year.

Here's what we see most often in the clinic — and what actually resolves each one.

Runner's knee (patellofemoral pain). Pain around or under the kneecap, worst going downstairs or after long runs. Almost never a knee problem. The kneecap tracks based on what's happening above and below it — a weak or delayed glute med lets the femur rotate inward, a stiff or restricted ankle changes how force moves up the leg, and poor foot mechanics load the wrong structures. Strengthening the quad in isolation, resting for six weeks, or a knee brace rarely resolves it long-term. Assessment of the hip, ankle, and foot together is where the real fix lives.

IT band syndrome. Sharp pain on the outside of the knee, sometimes higher up on the outside of the thigh. Nearly every runner who deals with this has been told to foam-roll the IT band. That's a losing battle — the band itself isn't the driver. It's a passive structure that gets pulled tight by dysfunction elsewhere. Look at glute med strength, SI joint mobility, and how the foot is landing during the stride. Roll the band all you want; if the drivers upstream aren't addressed, it'll come back within weeks.

Plantar fasciitis. Stabbing pain in the heel or arch, worst with the first step out of bed. This one is deceptive because it responds just enough to rest and stretching in the early stages that most runners assume they can manage it that way. But once plantar fasciitis crosses the 3-6 month mark, the tissue has degenerated — it's not inflammatory anymore. Rest stops working. Stretching stops working. What actually resolves chronic plantar fasciitis is shockwave therapy to trigger new tissue growth, targeted soft tissue work to release the thickened area, and appropriate loading of the tissue. The longer you sit on it, the harder it is to unwind.

Achilles tendinopathy. Stiffness and pain in the Achilles, often worst first thing in the morning or at the start of a run before it "warms up." The old advice for tendon pain was rest and stretching. The current evidence has flipped that entirely — controlled loading (specifically, heavy slow resistance work) is now understood to be the most effective treatment for chronic tendinopathies. Rest alone actually deconditions the tendon and often makes it worse. The wrong protocol here can turn a manageable problem into a chronic one, so getting the loading dose right is important.

Shin splints. This one isn't a single injury — it's a category, and treating it as one problem is why so many runners get stuck. Medial tibial stress syndrome (soft tissue and periosteum), tibial stress reaction or fracture (bone), compartment syndrome (vascular), and nerve entrapment can all present as "shin splints." Each one requires a different approach. Guessing gets you nowhere. Assessment gets you a plan.

The common thread across all five: rest and generic stretching are almost never enough on their own. The body doesn't heal in isolation — it heals in response to the right inputs, applied to the actual driver, in the right sequence. That's the piece most runners are missing.

If you've been dealing with the same running injury for more than a few weeks, or if the same one keeps coming back season after season, the answer isn't more time off. The answer is a better assessment.

Happy to talk through what you're dealing with before you book — drop a comment or send a message.

📍 Anchor Sports Chiropractic — Palm Harbor, FL

08/10/2026

The best thing I get to hear at work isn't "you fixed me."

It's what comes after. The ride they finished. The sleep they got back. The workout they thought was gone. The morning that didn't start with the mental bracing for another day of pain. The kid they picked up off the floor without thinking about it — the first time in years they didn't have to think about it.

The words below are a few voices from the last few months of clinic. Real patients. Real experiences. Shared with permission — because the people who lived them wanted others to know that the way things have been isn't the way they have to stay.

"First time in three years I woke up without a headache."
Chronic tension headaches had shaped a lot of that patient's daily life. She'd tried medication, massage, and prior chiropractic care, and had quietly made peace with the idea that headaches were just going to be part of her. Six weeks of targeted work on her thoracic spine, neck, and jaw — and mornings started being hers again.

"I ran a 5K last weekend. I hadn't run in two years."
Two orthopedists had told him running was probably done for him. His knee didn't agree — but neither of them had looked at his hip, his ankle, or his glute firing patterns. Twelve weeks later, he was back on the trail.

"He actually listened. That was the whole difference."
That one stopped me when I read it. Because it's not about a technique or a tool. It's about time, and attention, and treating a person as a person instead of a body part. That should be the baseline in healthcare. It usually isn't. If it is here, that's the thing I'm most proud of.

"I don't need weekly visits. I come in when I need to."
This is how I've always wanted the clinic to work. Come in when treatment is helping. Stop when it's not. Come back when life throws you something new. That's care, not a subscription.

If any of these voices sounded like something you've been quietly hoping for — a headache-free morning, a run you thought was gone, a provider who actually listens, a care model that respects your time — come find us.

08/05/2026

Most people know we treat backs and necks. Fewer know we treat everything else — and it's often the "everything else" that people have been quietly living with for years because they were told chiropractic couldn't help.

Every joint in your body has motion, tissue quality, and function that can be restored. Every dysfunction has a driver we can find and address. The tools and principles that work on a spine work on a shoulder, a knee, an ankle, or a jaw. The location changes; the thinking doesn't.

Here's a quick tour of what actually walks through the door at the clinic — and what you may not have realized was in scope.

Extremities. Shoulders, elbows, wrists, hips, knees, ankles, feet. Every extremity injury benefits from a full-body assessment, not just local treatment. A knee that keeps flaring up almost always has drivers upstream — a stuck hip, a weak glute, a restricted ankle. A shoulder that keeps impinging almost always has drivers downstream — a stiff mid-back, a rotated pelvis, a rib that's not moving. Treating the joint that hurts without looking at what's driving it is why so many extremity issues never fully resolve.

Jaw and TMJ. Clicking, locking, chronic jaw tension, and headaches driven by jaw dysfunction are more common — and more treatable — than most people realize. TMJ issues are almost always connected to the neck, and often to postural patterns higher up the chain. Most patients who come in for jaw work have been managing it alone for years because no one told them a chiropractor could address it.

Chronic tendinopathies. Tennis elbow, golfer's elbow, Achilles, patellar tendon, rotator cuff, proximal hamstring, plantar fasciitis. These are the injuries that don't respond to rest — because after a few months they're not inflammation anymore, they're degenerated tissue. Chronic tendinopathies need targeted inputs: shockwave therapy to stimulate new tissue growth, IASTM to release the surrounding restriction, manual therapy and adjustments to restore the mechanics around the tendon, and appropriate loading to rebuild strength. Rest alone will not fix a degenerated tendon. It never has.

Headaches and migraines. Tension headaches, cervicogenic headaches, and even some migraine patterns respond to careful mechanical work on the neck, jaw, and thoracic spine. Most tension headaches aren't mysterious — they're mechanical. And the more chronic they've been, the more clear the drivers usually are once we look. If you've been managing headaches for years and no one has ever assessed your neck, jaw, and mid-back together, that's the piece that's likely been missing.

And a lot more. Post-surgical rehab support. Rib and thoracic issues that show up as "chest pain" or "hard to take a deep breath." Sciatica and referred nerve pain. Sports injuries, both acute and chronic. Post-concussion recovery. Recovery from repetitive stress injuries.

The reason so many of these get missed is that people are told — sometimes by other providers, sometimes by well-meaning friends — that a specific issue "isn't a chiropractic thing." Usually that's not true. Usually it just means the person saying it hasn't seen chiropractic done well.

If you've been told a body part isn't in our scope, get a second opinion. If you've been managing something for years because you thought there was nothing else to try — there probably is.

Happy to talk through whether what you're dealing with is something we can help with before you book. Drop a comment or send a message.

📍 Anchor Sports Chiropractic — Palm Harbor, FL

07/31/2026

The question I get most often at the end of a first visit:

“So what’s the plan?”

Here’s how I actually build one.

Step 1: What’s the primary driver? Not “where does it hurt” — what’s the root of the dysfunction? A stuck joint? Fascial restriction? A tissue that’s degenerated and needs remodeling? A movement pattern reinforcing the problem? Usually it’s more than one.

Step 2: What order should we address them in? Sometimes you have to restore joint motion before the soft tissue will change. Sometimes you have to release soft tissue before an adjustment will hold. The sequence matters. Get it wrong and the plan stalls.

Step 3: What tools does this specific problem call for? Adjustments? Manual therapy? Dry needling? Shockwave? IASTM? Dynamic cupping? Loading exercises? Rarely just one. Usually a combination — layered based on what your tissue actually needs.

Step 4: How will we know if it’s working? I set clear checkpoints. Pain scale, range of motion, function markers (can you do the thing that hurt?). If we’re not moving toward those markers within 3-4 visits, the plan changes. I don’t run out the clock on a plan that isn’t producing results.

Step 5: What’s your role between visits? The plan lives at home. Two or three targeted exercises done consistently do more than ten done sporadically. I keep it short so you’ll actually do it.

That’s the framework. Every plan looks different because every body does. But the thinking is the same.

📍 Palm Harbor. If you’ve never had a plan explained to you like this, that’s worth a visit.

PinellasCounty ChiropracticEducation EvidenceBased

Address

248 Alt 19 Suite C
Palm Coast, FL
34683

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Monday	9am - 3pm
Tuesday	8am - 6pm
Wednesday	9am - 1pm
Thursday	8am - 6pm
Friday	9am - 3pm

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+17273041114

Website

http://AnchorSportsChiro.com/

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