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 Last Thursday, longtime FF Peep, Andy Zyrek, came into the store carrying a Brooks' shoebox. He had just run the Avenue of the Giants marathon in California so my first reaction was, "Oh no, he hated the shoes and had a horrible marathon".
Since I met Andy three years ago, he has worn the same Asics motion control shoe. The latest update to that shoe didn't work for him forcing him to try something new - just a month before his marathon. He wasn't very happy about the situation. He went through the Fit Process and discovered that he didn't need as much stability (a function of his weight loss and increased running efficiency). He chose a pair of Brooks Adrenalines - shoes I like to call "Ferrari's for your feet" because of the streamlined fit and smooth ride they provide. But a major change in shoes is always risky that close to the marathon so when I saw him with the shoe box, I braced for the worst.
I opened the box to find, not only the shoes, but his marathon medal, race bib and his results. Andy had run a personal best 3:40 marathon - 30 minutes faster than he ran the VT City marathon last spring! Turns out the shoes were fantastic - light and fast! As much as I would have liked to take credit for his PR, Andy's amazing run was the result of a lot of hard work and dedication that included yoga classes over the winter to build a strong core and a weekly dose of speed work at our Thursday Track Workouts.
Minutes after Andy's visit, Staffer Rich's wife Dottie emailed him saying "The rain has stopped and the sun is coming out so I'm going to run outside after my workout. I'm so excited!" This coming from the woman who hated exercising a year ago, but has since completed several 5k's and now works out twice a week with Trainer Jen at Anytime Fitness in addition to running 3-4 days a week. Not only has Dottie, a breast cancer survivor, lost weight, but she looks strong, healthy and fabulous!
Then during No Boundaries practice downtown yesterday, I had the pleasure of running with five women as they supported and pushed each other to run the entire 5k non-stop. Two of the ladies, Helen and Lisa, are doing the program for the second time. With each run they get stronger and enjoy the challenges and rewards of running a bit more. In fact, they completed yesterday's practice run nearly 3 minutes faster than their 5k graduation race last year. So impressive!
It is inspiring to see so many people have breakthroughs this spring. It is proof that hard work and consistent effort do pay off. Remember this when the going is tough: persevering through your workout, even if it's slower or shorter than planned, leads to amazing results weeks later. Even when you think you're going backwards in terms of fitness, speed or endurance, you are moving forward. Just hang in there and stick it out. Your breakthrough is coming!
Be Fit,
Steph |
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Schuyler's Shoe Review - Superfeet Sandals |
Sufferers of plantar fasciitis, shin splints and other foot and leg injuries are often advised to avoid flip-flops in favor of a supportive running shoe and Superfeet insoles. Of course, this is not always the most fashionable option for the beach or the park on a hot summer day. Now, after years of customer requests, Superfeet has released a supportive flip-flop without skimping on comfort and style.
 The Superfeet FLP Sandal takes a unique approach. While other brands' arch-support flip-flops are effectively a standard flip-flop with an orthotic on top, Superfeet placed their orthotic inside the layers of the shoe so that it "floats" to always properly contact the foot. This is similar to how a properly-trimmed Superfeet insole is slightly shorter than the shoe so that it can slide along with your foot. The orthotic itself is based on the Superfeet Green Insole, the most supportive option in the Superfeet line. The integrated deep heel cup prevents the heel fat pad-the most shock absorbent material on your body-from spreading out. This way, your heel can properly cushion itself. A midfoot shank, similar to that of a running shoe, provides torsional rigidity necessary for plantar fasciitis and other injuries.
 The strap on the Superfeet FLP Sandal is one of the most comfortable around. Rather than go with a simple nylon strap, Superfeet engineered a seamless, stretch mesh that moves with your foot and prevents blisters. Agion antimicrobial coating prevents odor from developing. And always a green company, Superfeet made the midsole of EcoPure, a foam that biodegrades fifty times faster than standard foam in a landfill.
Whether you are recovering from an injury, hoping to avoid a future one, or simply want the most comfortable, supportive flip-flop available, the Superfeet FLP Sandal will cradle your foot with unparalleled comfort. Take them to the beach, take them around town, or just lounge around the house. The support of Superfeet insoles now goes anywhere. |
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Amy Gear Corner - It's TRI Season! | |
 Nike+ SportWatch GPS: Available Thursday! We are one of a few specialty running stores to receive these stylishly cool, highly-functional, easy-to-use watches. Nike has partnered with GPS guru TomTom to build this GPS watch that can accurately track your speed, distance, location and calories burned - as well as provide motivating messages to get you out the door and celebrate your PR's. The TomTom integration helped Nike win two Innovation Awards at the Consumer Electronics Show earlier this year. This watch is a great Father's Day gift - but hurry in because supplies are limited (we just have 12 in stock - next shipment is scheduled for July 1).
 Pearl Izumi's ELITE In-R-Cool Tri Short (Men & Women): You do not have to be an elite racer to wear these great tri shorts, but you may feel like one wearing them! These shorts have superior cooling technology, quick-dry chamois, reflective sun protection and are chlorine resistant (yeah!). Besides being functional, they are flattering with their wide waistband, comfortable stretch drawcord and an open back envelope pocket that is easy to get to, even when racing. Colors include a stealth-looking black for men and women, as well as black with a swirl gray pattern and black with a wicked sharp, neon green for women.
 Pearl Izumi's ELITE Tri SL Jersey (Men and Women): This tri jersey combines different fabrics to create a highly-functional, great fitting top. The body features ELITE Transfer for superior moisture transfer and chlorine-resistance, while the shoulders have a textured ELITE Aero fabric for increased aerodynamics and a mesh back for maximum comfort and breathability. There is a 10" zipper for venting, two back easy-access envelope pockets and a longer back for excellent back coverage even when you are in your aerodynamic tuck position.
 Pearl Izumi's ELITE Crop: Want simplicity in a top while racing? This sports racing bra top is sure to please! It is cute, yet functional featuring ELITE Transfer chlorine-resistant fabric combined with a textured fabric over the shoulder for improved aerodynamics. It is perfect for those looking for a fully constructed bra with good support and breathability. The neon green and black complements our tri-shorts well too (because you don't want to your outfit to clash)!
 Pearl Izumi Pro Short & Singlet (Men & Women): Whether you want to take your racing to the next level or you simply desire superior race day gear, these shorts and singlets are a must-have for serious triathletes. They provide optimal cooling, sun protection and aerodynamic performance thanks to a streamlined material that reduces wind and water drag (even the pockets and hems are streamlined). The super-lightweight fabric also reduces friction and feels great next to your skin. With killer colors like black and green for men and black and turquoise for women, you will look polished and tough - as some say. "When you look fast, you race fast"!
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Featured Race: East Granby Run |
The 3rd Annaul East Granby Ridge Run will take place on Saturday, May 21 at 10am. This run/walk is stroller friendly and great for those new to 5ks. The course is "mostly" flat course and very scenic as it winds its way through East Granby Farms. There is also a 50 yard dash for kids under 5. The overall male and female winners will receive a CASH prize!
The race is put on by the Women's Club of East Granby with proceeds being donated to the East Granby School's athletic department. After the race, your family can enjoy refreshments in the park as well as music and a "bounce house" for the kids. There will also be a 50/50 raffle with great prizes!
Registration is $30 per adult and $20 per child (kids under 5 are free!). Click here to register or get more information. |
| Gear Swap - May 17 at the JCC |
 If your closet and garage look anything like mine, I bet you have some exercise gear, clothes and gadgets (some with the price tag still on) that are gathering dust. Some stuff doesn't fit anymore, other stuff I just don't use. It's all in great condition so I don't want to throw it away, but what to do with it?
We've got just the solution for you! Fleet Feet Sports has teamed up with Team Training New England and the Mandell Jewish Community Center to host a Gear Swap on Tuesday, May 17. The Swap will take place at the JCC from 6-9pm.
We will be accepting gear from 6-7pm. Gently used and laundered adult workout clothes (no kids clothes please), bike pumps, watches, tennis racquets, swim fins, yoga mats are just a few of the items you can bring to this green-minded event. For each piece of gear you donate, you will get a ticket - up to a maximum of 5 tickets (you can bring more than 5 items - but will only get 5 tickets). You are welcome to bring race/event tees, but you will not receive a swap ticket for it - instead, we'll put all the tees on a table for anyone to take.
You are also welcome to bring bikes (kids and adult), golf clubs, skis and other high-end items to sell during the Swap. We will also be collecting bikes to donate to Hot Spot Bikes in Hartford, which in turn, tunes the bikes and donates them to inner-city kids.
From 7-9pm, we will call out ticket numbers in random order. When your number is called, you can pick out the item you want. While you wait for your numbers to be called, you can enjoy snacks, beer courtesy of Thomas Hooker Brewery, wine courtesy of Toast Wines and Slocum & Sons, massages and learn bike skills like fixing a flat and achieving the right fit from the experts at Newington Bike, Bloomfield Bike and Central Wheel.
Whatever is left over at the end of the night will be donated to an inner-city youth running program and IRIS.
The event is also a fundraiser to benefit the JCC Scholarship Fund so it's $5 if you register in advance here - or $10 at the door. Click here for full details and FAQ's. |
| Desert Runner's Event - May 19 (7-8:30pm) | |
 Join us for a 20 minute preview of the upcoming documentary Desert Runners followed by a first-hand account of Fleet Feet Peep Spencer Farrar's successful completion of the Marathon des Sables in early April where he placed 156th out of 850 competitors in this 6-day, 155 mile journey across the Sahara Desert. I've seen his photos and videos - absolutely incredible!
Desert Runners, the movie, follows six runners as they race across four of the most treacherous deserts in the world in just one calendar year: the Atacama Desert in Chile, the Gobi Desert in China, the Sahara in Egypt... and then, the final stage, a 150-mile footrace across the single most inhospitable landscape in the world: Antarctica. The race organizers have strategically chosen these four deserts because they are (respectively) the driest, windiest, hottest and coldest places on Earth. If that wasn't difficult enough, these runners carry everything they need to survive (clothes, food, sunscreen, medical supplies, sleeping bag, etc) in a 20-pound pack on their backs.
These runners are not professional athletes - they are ordinary people like you and I. People with families, day jobs and mortgages. They all have their reasons for taking on this extreme physical challenge, but they all say, ""If I can do this, then I know I can do anything." And hey- life is short.
Christopher Gaunya from the Saint Francis Center for Integrative Medicine and Melissa Frain from the Saint Francis Fitness Center will also be on hand to talk about the crucial link between whole food nutrition, athletic performance and good health. Beginning and advanced runners are sure to gain valuable tips from this exciting and inspirational event!
The event is FREE but seating is limited so please RSVP to 860-714-4450. The event will take place in the auditorium at the Saint Francis Center for Integrative Medicine at 114 Woodland St in Hartford, CT. |
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Triathlon Training Program for Kids | |
 Last summer, the Coaches Lynn & Renee from Team Training New England put together an amazing triathlon training program for kids aged 6-13. I am excited to announce that TTNE is offering their training program again this year and will be hosting two kid-specific triathlons (one in West Hartford and the other in Coventry).
The Kids Tri Training Program will be the week of June 20 (Monday-Friday) from 9am0in at Eisenhower Park in West Hartford. During the week, the campers will work on the skills necessary to complete a triathlon including how to train for a race as well as good eating and fitness habits. Kids must be able to swim 1 lap (25 yards) and have a bicycle without training wheels and a helmet.
Registration is through West Hartford Leisure Services and is $135 for WH Residents and $145 for non-residents. Sign-up here.
The Triathlon Kids Races will take place on June 26 (West Hartford) and August 28 (Coventry). New this year at the West Hartford race will be a Family Relay where parents and kids can work together to complete the event. Awesome family fun!
More information on this program can be found here.
And Mom's - it's not too late for you to train to complete your first triathlon as well. Team Training New England offers a training program just for women. You don't have to be in shape - you just need to know how to swim, bike and run for 20 min. Click here for details. |
| Marathon Training Groups |  NYC Marathon Training Program with Nathan Cropper:
Are you hoping to run your next marathon in 3:15 and 3:45? Unsure of where to start? Worried about injury? Get expert advice and support in a 16-week program for intermediate and advanced runners competing in the New York City Marathon.
This small-group training program will be led by Nathan Cropper, a Level 1 USATF Certified Coach and licensed professional counselor. For $180 you will receive:
· Custom training plan to suit YOUR needs & goals
· Coach-led group runs (1 endurance & 2 training runs per week)
· Strength, speed & endurance drills
· Enhance performance
· Reduce the risk of injury
· Group sessions meet in Wethersfield
To learn more or reserve your spot, email Nathan.
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Also, we are working on plans with the Sole Sisters to offer a casual (and fun!) training program for beginners who plan on completing a fall marathon like Niagara Falls (the only marathon where you run in two countries!), Hartford or Chicago in 4-6 hours. Stay tuned to the next newsletter for details! |
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Post Run Nutrition and Leftovers
By Aubrey Schulz | |
After a run, lots of things can happen. We can collapse on the couch in fatigue. Or perhaps we are faced with the day's "to-do" list. We might be lucky just to consume a snack and a few sips of water. Reaching for food can be an afterthought. I recommend you plan your post workout nutrition. Know what you are going to eat when your run is finished.
There are two key periods post run. The first is the initial 30 minutes after exercise. Your body is primed (insulin sensitivity is at its highest) and ready to replace depleted glycogen stores. Before you shower and before you get distracted, consume about 100-200 calories. According to Runner's World editor Amby Burfoot, "Immediately after you exercise, your insulin, which controls your blood sugar levels, is particularly sensitive. Give sensitive insulin some carbs, and it will pack them into your muscles as glycogen. Give sensitive insulin some protein, and it will quickly repair any muscle damage. Give it both carbs and protein, and you get the best of both worlds." A small snack might be enough if the duration of the workout was short (less than 30 minutes) and moderately intense. If your run was longer (over an hour) and more strenuous than it will be important to add in a larger meal, within two hours of completing your run.
Since timing is so important turn to recovery foods that are quick and easy to prepare. Leftovers are a great way to save time and allow you to eat real food instead of a manufactured sports bar. Save the engineered sports products for during your workouts and turn to the shelves of your local grocery to supply you with post workout options.
Some quick and easy leftover foods to have on hand:
- Roasted root veggies (including carrots, sweet potatoes, parsnips, fennel, onion)
- Roasted chicken (I have so many good versions to share)
- Quinoa
- Rice- Fried Rice
- Pasta- Try out this Spring Pasta Recipe using leftover noodles and spring veggies
Your family and co-workers might not appreciate your new focus on post workout recovery, especially if it means you forgo the shower for the food at least temporarily. With a little planning and some food already prepared, you should be able to take care of your training and recovery needs.
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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play. Aubrey works with clients to help them reach their nutritional and athletic goals, both in the kitchen and out on the road. |
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STORE HOURS
Mon-Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: 12-5
Phone: 860-233-8077
www.fleetfeethartford.com | |
EVENT CALENDAR
All events are at Fleet Feet Sports unless otherwise noted. | |
Wed, May 11 @ 6:00am
Morning Fun Run
3-5 Casual Miles
All abilities welcome
Wed, May 11 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, May 12 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Sat, May 14 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
Sat, May 14 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
Mon, May 16 @ 6:00am
Morning Fun Run
3-5 Casual Miles
All abilities welcome
Mon, May 16 @ 6:30pm
BRINK Pub Run
(Bike, Run, drINK)
Abigails in Simsbury
RSVP here
Tues, May 17 @ 6-9pm
Gear Swap at the JCC
RSVP here
$5 in advance/$10 at door
Wed, May 18 @ 6:00am
Morning Fun Run
3-5 Casual Miles
All abilities welcome
Wed, May 18 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, May 19 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Thurs, May 19 7-8:30pm
Desert Runners Event
Saint Francis Center for Integrative Medicine
RSVP: 860-714-4450
Sat, May 21 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
Sun, May 22 @ 9am
Fleet Feet/Weight Watchers
WALK-IT Day 5k
Register here
Wed, May 25 @ 6:30pm
Adidas Faster 5k Program Begins
FREE - see below for details
Sun, June 19 @ 8-11am
8 Furlongs Classic
Mile Race thru WH Center
FREE Nike Tech Tee
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FREE Injury Assessments
Sat, May 14 - 9:30-11am | |
Injured? Don't know whether you can run/play sports or if you should really see a doctor? Come to our free injury assessment clinic staffed by a certified athletic trainer from Select Physical Therapy. No appointment is necessary.
These free clinics will be offered every other Saturday through the year (next clinic will be Saturday, May 28).
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| BRINK (Bike, Run, drINK) |  | |
Monday, May 16 @ 6:30pm: BRINK: Bike, Run...drINK! We are partnering with Abigails Grille and Wine Bar in Simsbury to host our first "pub run" of the year.
We will meet in the Abigails parking lot (corner of Routes 10 and 185 - directions here) at 6:30pm and then walk across the street to the Rail Trail where everyone can run, bike or walk as much as they want (30-60min).
Then, we'll reconvene at Abigails for food, fun and drink. We'll have the whole second floor reserved and Abigails is offering happy hour pricing on food and beverages for the duration of the evening!
Bring a friend - or plan to meet new ones! Bring the kids and make it a family fun night! |
| Adidas Faster 5k Program |  |
Starts Wed, May 25 @ 6:30pm: Want to get faster this summer? Whether you are looking to break 20 minutes or 45 minutes, this program is for you! We are proud to partner with Adidas to present a cool new program to keep your summer running fresh, fun and fast!
The program will take place in conjunction with the Thursday Night Track Workouts (6:30pm at Saint Joseph College track) - but also offer an optional "tempo run" on Saturday mornings at 8am from the store, as well as a suggested training plan for the rest of the week. We will train for the Canton Lobster Loop 5k on Saturday, August 20.
Our first practice will be on Wednesday, May 25 at 6:30pm at Fleet Feet Sports. We will run a timed, "race-effort" 5k in order to better determine your training pace zones. If you are unable to attend this first practice, we will use your most recent 5k time (prefer that the race has occurred within the past year).
To sign-up for this FREE program, email Schuyler with "Faster 5k" in the subject line. In addition to the training program, you will have access to special Adidas demo nights and cool surprises. |
| Murphy & Scarletti's Fundraiser |  | |
Thursday, May 26 @ 5pm: Murphy & Scarletti's Fundraiser for "Miles for Melanie": Each year, the wonderful folks at Murphy and Scarletti's adopts a charity for their annual Charity Night celebration. This year, they have selected "Miles for Melanie" - a charity with a 5k road race that is raising money for the Melanie Rossini Memorial Fund which hopes to build a permanent program pavilion at Southington YMCA's Camp Sloper in Melanie's memory. Tickets are $25 and include an all-you-can-eat buffet and live music.
Melanie was just 21 years old when she died suddenly last year of a pulmonary embolism. Growing up, Melanie frequented the YMCA and Camp Sloper and worked there as a teenager. She loved working with children and was studying to be a teacher. Her family wants to honor her memory by donating an activity center building to Camp Sloper for kids to enjoy for years to come. Melanie's mom, Lynn, is a big supporter of the running community and has helped to raise thousands of dollars for other charities through Team MAD. I encourage you to show your support and help make Lynn's dream a reality.
To purchase your ticket(s) for the Kick-Off Celebration at Murphy & Scarletti's on May 26, click here. (click on the purple box with Melanie's name in the lower right-hand corner)
To learn more about the Miles for Melanie 5k on June 28, click here. |
| Wed Night Fun Runs
6:30pm (at the store) |  |
Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm. We go between 1-5 miles (a route for all abilities). All paces (including walkers) are welcome to join us.
It's a great way to meet new friends and running partners.
Meet at the store.
Note: Fun Runs are canceled during snow and thunder storms and when roads/sidewalks are too icy and dangerous. Check our Facebook page on Wednesday's for status of run.
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| Thursday Night Track Workout |  |
Track Workouts are Back!
Join us every Thursday - 6:30pm at Saint Joseph College Track. Please park in the upper parking lot (NOT the O'Connell Gym lot or we risk losing our permit to use the track).
These workouts are designed for runners of ALL abilities. The goal is to introduce you to different types of running (intervals, hills, tempo runs) and help you get stronger and faster. This is your opportunity to get professional coaching for free - and meet some great fellow runners.
Can't make it to the workout, email Schuyler to subscribe to his Weekly Workout email. Do you feel the need for speed? Or maybe your workout routine needs a little spice. Join Coach Schuyler each Thursday for a fun track workout. |
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Run/Walk Meet-Up Group: Every Saturday at 8am |  |
Every Saturday we will open our doors at 8am to runners and walkers looking to meet-up with others. We will have a place to hold your keys and change of clothes, as well as provide a bathroom, water and a book of routes ranging from 1-18 miles for you to select from. Our goal is to help match people of similar paces and training distances so no one has to run alone.
There is no charge to participate in the Meet-Up. If you already have a group of friends you run with, you can still take advantage of using Fleet Feet Sports as your meeting location from anytime between 8-10am.
Attention Walkers! Join our Calhoun Walk Club and train to walk the Jim Calhoun Cancer Challenge Walk on June 11. Top fundraisers will attend a UCONN men's basketball practice and meet Coach Calhoun. Go Huskies!
For more information, check our official "Meet-Up" group web site. |
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The 8 Furlongs Classic
One Mile Race & Nike High School Elite Mile |  |
Join us from 8-11am on June 19 in West Hartford Center for a one mile road race with a party atmosphere!
Eight furlongs is the equivalent to one mile - or, back in medieval days, it equated to the distance that a team of oxen could plough without resting. The mile is one of the most exciting distances to race - but when is the last time you raced it? Which is why we partnered with Nike to bring back this celebrated distance and make it a fun event for the whole family.
Our race will take place on Father's Day with the first of 9 waves kicking off at 8am. In addition to a family wave, men/women's master waves, men/women's open waves, there will be a special high school team competition and the Nike High School Elite Mile featuring the fastest kids in New England. The first 1,500 people to register get a sweet Nike Dri-Fit shirt - and the winners (overall and age group) will walk away with significant cash or Fleet Feet gift certificates. So brush off your racing flats and start training.
Join us for what promises to be THE racing event of the summer. Click here to register.
We'll see you at the Classic! |
| We're on Facebook! |  |
Become a "fan" of Fleet Feet Sports Hartford and be the first to know about new events, participate in interesting discussions and view great photos of our Fleet Feet Peeps in action.
Check out our page by clicking here. |
| Return Policy |  |
We believe in the PERFECT FIT - it's part of our Fitlosophy. If you are not 100% satisfied with the fit of your shoes, socks, sports bra, insoles, etc, we invite you to bring the item back within 30 days of purchase. Even if you wore the item outside.
Give us an opportunity to find a better solution for you. We want to help you get the proper tools to live fit! |
| FREE Injury Hotline/Email |
 1-877-MOBL-MED (1-877-662-5633) -or- Our friends at Select Physical Therapy have set-up a FREE injury hotline to answer your questions about prevention and treatment of common athletic injuries or conditions. You can call or email anytime to ask a licensed athletic trainer (usually my friend Eleni will answer) about your injury.
Depending on the severity of your injury, you may be given instructions on how to care for your injury at home or be directed to one of Select Physical Therapy's 30 clinics in CT for a free evaluation.
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