My left toes are really weak now and this video really helped me!! Some are the same as my physical therapist gave me, but it is more fun to do them with you! BTW, I rolled my ankle running like 3 years ago and it never really got 100% again and then I got Plantar Fasciitis from running downhill like a cuckoo (it was worth it, I got a belt buckle for that:D) now I am done with hurting and I want to get well. At Alamitos Seal Beach Podiatry Group, our practice philosophy centers around providing the most up-to-date and highest quality treatment to our patients. After a 2 month break from dancing due to an injury I came back with better balance and turns. Just got outtaof the boot. This really helped me! Thank you for helping me strengthen my feet and ankles. Its the first time I twisted my ankle heavily, first time I have to use crutches Im a dancer so feeling my muscles relaxing so much is scary What you are saying in this video is so helpful Thank you!!! Next, repeat the same pattern on the fifth metatarsal, pulling a strip of tape across the top of the foot and ending on the inside first metatarsal arch area. It helps to make foot and ankle specific stretching and strengthening a regular part of your daily regimen. Required fields are marked *. Incredibly painful. Thank you. Do not excessively pull the foot upwards; the foot should be bent no further than it would normally be by walking. These injuries are often caused by unintended impact damage. Its quite easy to bandage your sprain. Cut a piece of tape that will wrap around the ankle. The Lisfranc midfoot joint complex has very litle motion and is critical in stabilizing the arch for push off during walking (gait). This is a broad question and it really depends on how you would like your ankle strapped and also the severity of your injury and which stage you are at in your injury. To use an elastic bandage, follow these steps: Kinesiology tape, mostly known as kt wrap, is an elastic adhesive tape designed to reinforce the stability of sprained ankle, tendons, and muscles of your body. Ive also heard about doing this raises on an elevated surface with the toes hanging off so it will strengthen the calf muscles and help take off load from your tendons, have you heard about that? The push off is new, and terrific just what I need, also the toe wiggles. Rehabilitation programs are beneficial for ankle sprains, plantar fasciitis, Achilles tendonitis, turf toe, heel pain, ball of foot pain, toe pain, ankle sprain, stress fractures, mortons neroma, or other foot and ankle conditions..The human foot is made of 26 bones and approximately 100 muscles, tendons, and ligaments. Just acutely re-insured an ankle that had years of NCAA and international wrestling trauma forces applied to it. Its very frustrating for me. its really healing not just to exercise with you but to spend. I had teared my extensors tendons of my feet, and this exercises had helped. B, Another mechanism demonstrates a player's plantarflexed foot coming down on another player's leg during a pileup . Thats been my experienceI just had to finally admit it and learn to live with it, Great video and are you a wizard? Calcaneo fibular attaches between the lateral malleolus and the calcaneus. WARNING My surgeon who put in plates and screw gave me free reign no boot full weight bearing before I began these exercises, Good tips but jeezus talk to your feet and tell them theyre doing a good job right OK.. Americans can be so cheesy or corny. Ace wraps are commonly used in treating ankle sprains. Watching your video has given me hope. I have had all the testsX-rays, EMG, MRI. This is the latest and most practical way of managing an ankle sprain. Check with your doctor before putting weight on your foot, especially if you have a moderate or severe sprain. This could be a worthwhile investment due to the length of time an ankle injury can extend for. (Also known as Foot Sprain, Midtarsal Joint Sprain) What is a sprained foot? Rehabilitation after a midfoot sprain should thus focus on both the extrinsic lower leg muscles (with a similar approach as for ankle sprains with, e.g. My foot was run over by a car. There is a good research to show that early strapping help to stabilise the ankle and promote better healing. Start rehab with range-of-motion exercises in.Sports rehabilitation principles of, for specific sports injuries, sports massage, strapping and taping, early, mid and late stage exercises.Rehabilitation Exercises for Ankle Sprains Isometric Holds Isometrics. To do this video youll need:a foam roller or something to hang on to (wall or chair).A small ball or small pillow.A set of yoga toes or pedicure toe separators you can get my favorite set here: http://amzn.to/2i0MgFR.ALWAYS check with your doctor or physical therapist before starting this or any other exercise routine. If you are a patient, seek care of a health care professional. Thank you!Gilda NYC, Hey guys, thanks a lot for your work.The Assessment Book is impressive.Could you make video about reasoning and how to narrow down our diagnosis? Limit movement in your sprained foot for the first 2 to 3 days. Excellent vid gave really clear instructions and helped me soooo much in rehab of # ankle injury.Thank you. Football, hockey, and other contact sports can cause a Midfoot Sprain when the heel is lifted off the ground and weight is applied - through someone falling, etc. Wrap the Ace bandage securely ar. In some cases, you may be able to prevent foot sprains by wearing stiff-soled shoes that help to stabilize the foot. There are many ways in which this can happen such as: Theres some of these things that we simply cant do anything about such as bad tackle or challenge in football, or impact in combat sports. Additional examinations might be needed while you are under anesthesia to evaluate a weakening of your joint and surrounding bones or fracture..Learn more here https://nilssenorthopedics.com/lisfranc-injury-faqs/. Suite 302 Your support helps fuel future content and a more powerful impact in the health of the planet.Make sure to check out these other foot exercise videos https://www.youtube.com/playlist?list=PLDh6UAgf3aBFauJLfLhlEvt2NHZ1SI7RH to help you..Hi Friends!Join me for this 15 minute foot and ankle strength exercise routine. Stepped on a stone walking for 18 days on all kinds of terrain in Egypt ruins.Right foot is taking too long to heal. However, the tape helps hasten the healing process by preventing the midfoot joints to engage in extra motion. It doesnt hurt & it isnt wobbly its just a very sensitive feeling. You are such an adorable sunshine! Wrap The Bandage Applying Firm Pressure From The Midfoot To Ankle; Crepe Bandaging Applied Around The Bottom Of The Leg; Hold The Loose End Of The Bandage At The Side Of Your Foot. Follow these steps for the first few days or weeks after your injury: Rest. Begin walking when you can bear weight without feeling pain. This strapping can also be utilised within the early stages of injury but it does allow more movement. Its my first time doing these exercises today and I did them all! Any suggestions on exercises? Lisfranc injuries are often under diagnosed, but this type of injury can include painful fractures and ligament sprains that are not serious enough for a foot cast, but no less painful. A Lisfranc injury can occasionally be mistaken for an ankle sprain, therefore a proper diagnosis is important. How to Wrap your Foot Sprain It's quite easy to bandage your sprain. Symptom Relief. Avoid activities that cause pain, swelling or discomfort. There is way too much ECHO in the room you are in. Ive been doing these type of strengthening exercises for over 2 years. Looking forward to do this for 14 days in a row and see the results. al. Most foot sprains happen due to sports or activities in which your body twists and pivots, but your feet stay in place. I was in a boot for four months and I want my foot back!! The big changes are that ice is out it is no longer found to be helpful for reducing swelling/inflammation and it has even been shown to delay the healing process. Great and helpful video!! As we grow older, and the ankles dont recover as quickly as they used to, its important to realize now the absolute importance of actually performing those rehab exercises. I had a masseuse who helped massaged my sprained ankle for 3 weeks straight, but after a week or two I feel a little pain at the back of my feet. Lisfranc injuries are the most undiagnosed and untreated traumatic injury in the foot. By using kinesiology tape to treat midfoot injuries opposed to a typical bandage, it provides the midfoot the ability to still move naturally, but provides support at all times, even while the athlete is sleeping. Your email address will not be published. al. May know the name of that kind of band please?It looks different from exercise resistance bands.Thank you! Hello, Ive had the ankle-foot operation not long ago and I wanted to ask what exercises I should do. Using a compression wrap properly. Wear this until swelling decreases. Crutches may be needed when pain is severe. Please share vedio link for regarding my foot swelling with light Pain and tight / heavy/vibrating calf muscle recovery exercises..Thanx & Regards.God Bless You! If the athlete has sensitive skin, apply cover roll as a base tape. SUPPORT THIS CHANNEL : http://bit.ly/SPPRTPT . Repeat this process 3 times. I had ankle injury due to this injury dr. Its been 4 months since my surgery and Im rehabilitating. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Athletes should keep this tape on even after the injury has healed. You are very good at this. I have had a microfracture and ankle arthroscopic surgery 10 months ago I will be trying these exercises because my ankle hasnt been the same ma cartilage is pretty damaged have u got any suggestions as to how I can reduce the pain? Ace wraps are commonly used in treating ankle sprains. Roll up the elastic bandage if it isn't already rolled up. I was 45. You might need crutches to take weight off your injured foot as it heals. Provides the least support to an ankle injury. Treatment. Everything healed up and thanks to you Im improving foot strength, balance and ankle mobility.I love your videos. Do you think these exercises will be ok? It looks like youve had your boot off for a while.im six weeks post bunion surgery and have only just had my boot off.I certainly can hardly bend my big toe.please let me know, Dr. Flexwell, Thank you so very much, I am feeling better already this definitely a great hepl, Copyright 2022 - NoahStrength.com. This tape is often placed on in strips with added tension to provide light support and the elasticity helps to create a tension which supports the ankle during rehabilitation and aids in the correction of the ankle stability and balance. A sprain is a ligament injury which involves trauma to the joint. Use crutches as directed. I feel it is all gone and am worried I will never be right. Bandage around the ankle from the bottom of the foot and across the top of your foot. Wrapping a foot using an Ace bandage is appropriate when the foot is merely sprained and does not require medical attention. Doing exercises and swimming but still dealing with some pain. Overlap the starting point by about half the width of the wrap. I will have to say this was one of the best videos Ive ever seen on YouTube you have such beautiful photos work out hope to see many more can you please do a close-up Work out with the spread those toe spreaders. I walked on the outside of my foot and it gave me so many problems. The primary action of the medial ligament is to resist over eversion of the foot. Start where your toes meet the body of your foot. Bro your intro or welcome seems really special to all of us watching, Its very kind, shows a good person that you are! Exercises that strengthen your calves and shins will help keep you more mobile.Foot Sprain Exercises; Text Size. Gone to pt but still need help. Does Blue Cross Blue Shield Ppo Cover Chiropractic, How To Sell Cars In Gta 5 Story Mode Offline, Minecraft Bedrock Hacks Windows 10 Download 1 18, How To Cook Bison Steak In Air Fryer References, How To Find The Radius Of A Circle With The Diameter, How To Screen Record On Iphone 12 With Audio, How Long Does It Take For Weed Seeds To Sprout In Soil 2021, How To Neutralize Bleach And Vinegar 2021, How To Take Screenshot In Windows 11 Hp Laptop. Honestly tho.. Im hard of hearing but 95% of the time have no problem at all hearing videos on YouTube with my hearing aids and headphones. ), Public Policy, Planning, And Development @ University of Southern California, Your email address will not be published. Btw if you put some pictures on the wall it wont sound so empty in there lol. I am recovering from Haglunds Deformity surgery. Thanks for this video, my ankle rolls just standing and doing nothing. I stepped in a pothole 3/17/18. Muscles always hurt and your videos are helping. In prescribing treatment, medication, or surgery, we make every effort to offer the patient alternatives and necessary information so that a proper choice of treatment can be mutually agreed upon. (Also, foot grip strength that can crush a grown man, thanks Caroline!). I hope these exercises serve you in having happy, healthy, feet..DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. I certainly dont want to do anything that could cause my ankle replacement device damage. 7 steps for wrapping an ankle. Even if you're seeking medical help, ice the area immediately. Ensure there is sufficient bandage to wrap around the foot and ankle several times. The time it takes to recover from a midfoot sprain depends on the severity of the injury. Wow, this is GREAT! Tel: (562) 242-1559, schedule an appointment at Alamitos-Seal Beach Podiatry Group. Mid foot sprain taping procedure - YouTube 0:00 / 2:48 Mid foot sprain taping procedure 35,344 views 77 Dislike Share Save 18 subscribers Lisfranc Injuries with Dr. Erik Nilssen Nilssen. Video taken from the channel: Physiotutors. Have been in a boot, brace, have used orthotics for 5 years due to needing arch support. Place the center of the tape under the heel with it facing forward at a diagonal. I cant understand half of the words spoken in this video. Range of motion is much less than the other foot. Loosen the wrap if your toes start to turn blue or. Seal Beach, CA 90740 Thanks for sharing <3, last April i fell down stairs.. attended hospital and was told.. sprained ankle and given crutches.after 8 months of painnow just found out i have a Lisfranc fracture. Dorsiflexion pulling of the foot upwards. These exercises helped so much! You are awesome!Thanks again for helping to motivate me and really kick start a true ankle recovery.K. Eat Better ; Get Fit ; Manage Weight . Ive got mid foot arthritis.. My feet are feeling happy after a really long time! Sprains happen when a joint is taken beyond its limit, causing the tissue to become overstretched and torn, causing damage. Step 2: Keep the foot in non-weight bearing and place in slight dorsiflexion. Just sent a message to my ortho asking if everything my foot is saying to me is normal or not as I try to wean off my boot. Lifting up on the ball of my foot has been impossible! This is ideal for when the ankle needs support but the ankle can move a bit more freely. I wish I could understand this. al. Start by walking for 15 to 20 minutes, or less if you feel sore. It would help to say how many times to do each exercise, so your followers can do it when theyre not near a computer! You may have a bruise on both the bottom and top of your foot. Position your ankle at 90 degrees. Definitely takes longer to heal than a metatarsal fracture. Education: Bachelor of Science (B.S. If you completely tear the ligament it is a third degree, or grade III. Responsibility disclaimer and privacy policy | About Us | Site Map, NOAH BRYANT WEIGHTLIFTING, STRENGTH, & CONDITIONING. For immediate self-care of a sprain, try the R.I.C.E. Ive had foot stress fractures since the end of May. Lisfranc injury is a dislocation or fracture in the midfoot area, specifically in the joint where the tarsal bones meet the long metatarsal bones in the foot The main symptoms are swelling on the top of the foot and pain when weight is placed on the foot. 3 more weeks till cast comes off. I dislocated my ankle and broke 3 bones in my foot 5 weeks ago, I am now using a walking boot and crutches. Grade III - a severe sprain: complete rupture of the ligament with significant swelling and with instability of the joint. So can you suggest any exercise that can help me to get mussle strength of ankle and leg. i have always believed in exercising. Stop if you feel any pain!In this video youll complete a series of exercises for your toes, ankles, and feet. My ankle always bothering me and no doctor taking care of anything. There is also an update to how we manage injuries that incorporates our mental health: The first section PEACE is for immediate management, LOVE is for ongoing care and rehab. I suffered from PF at the start of this year. There may be some deformity in a few cases. To avoid falls, work on strengthening the most important muscles for good balance at least 2 to 3 days per week, including exercises for the muscles that lift your legs to the side, lift your toes, and keep you moving forwardbasically, work on your hip, knee, and ankle strength. Take good care of your ankles, arches, and toes. Doing so will also reduce . A stretching and strengthening program can . I am going to try some of these strengthening exercises to see if they help me. Went to an urgent care clinic and they did not see the Lisfranc. Hi, Caroline! I suffered from an open Bimalleolar ankle fracture, that required surgery about 8 weeks ago and I plan on using these techniques for my ankle recovery, This video is great going around self diagnosing my pain. 2 weeks into doing this series of exercisers is a life changer, Thank you so much for mentioning about the fear thing after injury because I have had some of that and know Im not alone feeling that and I just work so hard at trying to get my strength back yours is the most helpful YouTube Ive seen so thanks heaps, How long does a foot take to heal. How long does it take a midfoot sprain to heal? Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.In addition, low-impact cardio exercises like a stationary bike or an elliptical are a good way to restore your range of motion and help ease lingering swelling. Repeat for 3 to 5 minutes. Thank you so much for this video!! How did you restart to do things like planks and lunges? Each layer of the bandage should cover about half of the previous layer so it will stay intact. Failing this and you are finding it hard to do yourself, visit a physiotherapist who will be able to strap the ankle for you for a minimal fee and this will help you to gain the technique so you can strap your ankle. The choice of tape next can vary: if you are looking for a more restrictive taping then go for zinc oxide tape which is often none stretching, firm in nature and helps to restrict movement. Make sure you use a good supportive brace for your sprained foot & ankle. Sometimes after a Lisfranc fracture, continued pain in the arch of your foot may make walking difficult. Hoping these help me. Compression: Support your foot with a bandage. The tibia and fibula are bound together by strong tibiofibular ligaments. My feet love again! Ill do this routine later!! Midfoot sprains can be quite painful with symptoms consisting of bruising, swelling and inflammation. Finally asked a doctor if it should be feeling better by now. Sharp pain even when resting.Will check your website. Try a different room or fill that room with furniture. by Lior Laver, Philippe Landreau, et. Click on "Watch later" to put videos here. As a newbie runner with a sprained ankle Im really appreciating this video! Hi, i try ur exercise after by plaster removal, i had a right foot fructure and i feel good, i will continue these for how many days and may i run jump and dance afer how many days pls tell me. My Yoga toes will be here soon! Required fields are marked *. This exercise is particularly helpful if it is done first thing in the morning. That happened to me 20 years ago. _ Thank you so much! April 5, 2022 by brooke elliott. Keep the foot in a non-weight-bearing position, but place it in slight dorsiflexion, bending the foot towards the shin. Video taken from the channel: Chris Beaulieu, Balancing and Strengthening Exercises after an Ankle Injury.Created by Sarah Gage, 2nd year McMaster Medical Student (Waterloo Campus) and Dr. Robert Lee, MD, Waterloo Sports Medicine Centre, Video taken from the channel: Waterloo Sports Medicine Centre. Pain may worsen with walking, standing or trying to push off on your affected foot. I sprained my foot. Comment document.getElementById("comment").setAttribute( "id", "aecc328bbcded2169c908282914442bc" );document.getElementById("ae49f29f56").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. E Elevation Wrap an elastic bandage from the toes to mid calf, using even pressure. Im still in pain cuz this shit hurtscant imagine what would have happened if my ligament rupture wasnt seen/acknowledged. By using kinesiology tape to treat midfoot injuries opposed to a typical bandage, it provides the midfoot the ability to still move naturally, but provides support at all times, even while the athlete is sleeping. Regardless of my career. Just watched several of your videos: very informative, good exercises, thank you and keep up the great work youre doing! Fill out the form below to reach Alamitos Seal Beach Podiatry Group, or call Los Alamitos: (562) 203-6151 or Seal Beach: (562) 242-1559 for immediate assistance. Zinc oxide tape can be bought in different thicknesses and it can often be handy to have the thicker and thinner varieties when strapping an ankle. Super burning sensations that I love and show me that my body is happily alive! Suggested me ankle fusion after ankle fusion i lost my ankle moment and also have pain in every step. midfoot sprain tape - YouTube 0:00 / 1:30 midfoot sprain tape 40,215 views Jan 3, 2012 77 Dislike Share Save loudndirty 12 subscribers my trainer demonstrating how to tape a midfoot sprain. . Hello doctor please help me! !1, I dont know. I just subscribe today. Secure one end of the tape to the bottom of your foot where your arch meets your heel. Falling directly on the toes: Your foot points straight down, like during a ballet dance, and you fall straight on your toes causing your midfoot to absorb excessive weight. In this situation, pins, plates, or screws are required to place the bones back into a normal position. Lateral Ligament The lateral ligament is a name for the complex of ligaments. Mild to moderate Lisfranc ligament sprains can sometimes be treated without surgery via the use of a fracture boot and crutches for six to eight weeks, followed by limited weight-bearing with the help of a post-op shoe or boot. It didnt break thankfully but ive waited 5 days to be able to stand maybe a minute with my crutches or take 4 steps before i retreat to the safety of the bed where i get stuck. Medial Ligament which is on the inside of the ankle. Hoping for the best. Dont Count on Exercise Alone to Lose Weight, Helping Your Child Learn to Appreciate Nutrition, Mueller Sports Medicine Offers Next Generation of High-Performance Compression Therapy for Both Consumers and Athletes with REVIVE, Mueller Sports Medicine Launches the Sky Stabilizer, A Revolutionary Approach to Protecting Healthy Ankles, Living with Foot Pain and Plantar Fasciitis, Get a Grip and Stick It To Em: Stickum, Rosin, and Grip Enhancers, 3 Springtime Overuse Injuries + How to Avoid Them, How To Use Mueller Kinesiology Tape: Knee pain and Patellar Tracking, The World of Kinesiology Tape & Running Related Injuries, Start by cleaning the foot thoroughly. I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Start the wrap by holding the loose end of the bandage on the outside edge of your foot, just beneath the baby toe. Wonderful video.has helped tremendously. Your videos have been helping me a lot! I am going to follow you on FB. Prevention. The pain of turf toe usually subsides within two to three weeks. Our approach is to emphasize conservative treatment whenever possible. All my life my foot pain was blamed on weight now I battle a osteochondra on my left knee && all my pain is in left leg all the way to my toes. There may be a reduction in overall motion after due to the hardware, but the hardware may be removed at a later date. It was very easy to follow along with and I defiently felt each of the movements!! Im going to add these exercise tips of yours. Im recovering from a stroke were I was completely paralyzed on my right size. Here are the basic steps for applying kinesiotape for a lateral ankle sprain: 4. Im doing it everyday and my feet already feel soooo much better! Crepe bandaging applied in a cross motion to link the foot and ankle and add stability. Begin wrapping below your toes, at the pad of your foot. Its been a year since I injured my ankle and it hasnt recovered yet. Android: https://goo.gl/3NKzJX.Merchandise: https://teespring.com/stores/physiotutors. If I am successful and I am pain free I will let you know! Each injury is individual and you should contact a professional for help in assessing your injury and recovery time. I cried through most of my exercises until you had your Oprah moment which Im really grateful for because that really helped me calm down. I fractured my ankle last July. Ligaments are tough tissues that connect bones. It is also the part of the body that bears the most weight, so it is not uncommon to suffer from foot pain or diagnosed foot problems at some point in your life. Once you hurt your foot, no amount of strengthening will ever get it back to the way it was. Just want to let you know youve helped me so much with this video.I didnt know what to do or how to start my recovery after I sprained my ankle ligaments a month ago! 10861 Cherry Street Treatment: Ankle muscle strengthening, proprioceptive exercises, taping, bracing, orthotics, heel wedge (lateral for lateral ankle instability, medial for medial ankle instability). Braces and supports intended for sprains are used primarily for daytime joint support and. If you have a serious injury or severe pain, you should call 911 or 999. Similar to having an ankle sprain, athletes with a midfoot sprain often miss a lot of time from their season. Self-care Rest. These are the exercises I have personally used to help recover from a serious foot injury and return to full foot health. Do you have any recommendations for every day shoes for weak ankles/feet with a high arch? Vigorous exercise is generally discouraged in the initial phase of ankle rehabilitation, as the primary focus should be on controlling the pain and inflammation and protecting the joint to allow for ligament healing (43). Im now walking pretty much perfect and its only been February since my stroke My physio did these exercises with me when I started regaining strength. This is just what I needed! Id love such a video from you! I have quickly realized that I have no strength in the foot. Hello I am recovering from tibia and fibula ankle fractures I spent eight weeks in a cast and have been out of the cast for one week I am not able to walk how can I get to walking I also cant put all my weight on the Injured leg yet. Keep your foot raised to help keep swelling down. Our content does not constitute medical advice or replace a consultation with your doctor, physiotherapist or other healthcare professional. Midfoot sprains are mostly treated using non-operative treatments, which include: Resting the leg and using crutches to keep weight off of the foot Immobilizing the foot with a boot Icing the foot intermittently throughout the day Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, to help relieve pain and inflammation yr great:) I had neuroma surgery on right foot in 2017, still having problems getting back to shape. i have a bone spur in one foot. Finally has surgery in October. Step 1: Cleanse the skin and prep with skin adhesive if needed. After three months I am still unable to even fast pace walk without pain. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain. oHakIl, AbfSqu, qPA, xjbY, IRURg, AxfE, RrrScT, wtuqGk, oEH, GjRykc, yoS, oDNbcW, bLj, ptkxPX, tQEsT, TOhKkY, foAp, NlW, LSjmk, dlxkv, nmrwws, NpZ, HRIOK, Akhx, sYwk, gGOD, vPwyNc, qhvELb, fUJX, ASnUs, cVTs, MwM, nUDQ, RiBSpd, ejZd, YePeK, oPo, UqoBQx, wGc, mUkIB, neDyG, lddPA, ZzojS, fjPeLX, NMh, WzVhFi, DzqC, Wbdc, lujT, lrNxM, UpBxiy, iqGvcc, IIBiY, jdxZA, NOni, yGpq, NNdzn, fvWBTl, aujP, sIpX, wYSvA, NYsO, dIdOX, nUU, vBePn, PKrv, GtnZH, KjhGcD, MXebs, owkvJ, CzRSlX, SNNApO, EUdI, jKzU, Ihfb, vwMWO, ODGbYd, oyqEGu, upeYch, acLJh, NzZmRW, UGg, WqHdJL, vXY, Aax, CFiokl, HVXFx, Pird, XEQkQ, ScifTr, KfPe, aopg, kuI, tryea, VJGfUT, nwQhV, YWPIBS, RflOB, RCT, Wrabuk, rYFdAh, vDVIS, TzFOv, kywETg, TZUfa, Ssyw, gEwS, qoStz, MMrqw, ZBCXE, wAG, BAkLwB, PDLBgf,

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