My son is dealing with this issue now at 14 and these are all the same input advice i have given him. Thank you for re-assuring this info. Hopefully he listens.
The best detailed explanation I've seen yet. I just recently noticed the bump after a jogging sesssion, barely any pain. Im 30, good to hear this can happen during rigorous exercises since the internet basically says it will get better when you stop growing.
I have osg and it causes me so much pain especially since my 3 main sports are rugby basketball and Olympic weightlifting 3 sports that all require KNEES and damn it hurts feels like hell sometimes
Hi Greg, thank you for the detailed explaination and the great video! I'm 29 years old now, I had this being diagnosed when I was around 12-13, the only thing I was told to do was to stop exercising for a couple of months. At my 27/28 years old, the pain in the tibial attachment of the tendon started increasing but was never limiting my performance in sports (I used to play indoor soccer and tennis frequently). Since 1 year, this pain has increased to a level that doesn't allow me more to be confident in playing these sports, most of the times I don't feel strong pain, but in specific positions or situations I feel something like a huge spike in this area which really hurts (another example is when I sit to fast in a chair and apply to much effort to the tendon in a streched position). I have been trying to strengthen the tendon with isometric and step down exercises, however I don't feel the pain is disappearing that much. So the question is, would you advise doing these exercises still while feeling some pain? Or should it be completely pain free? I have read also that in adults sometimes this pain can be caused by some ossicles in the tibial area, would you also advise tendon streghtning if this is the case? Thank you!
I don't know your situation and have not worked with you directly so its impossible to give a great answer here. But in general, yes some pain/discomfort is okay to work through and expected when rehabbing an injury. Just needs to be within reason in intensity and duration
Agree with the 4 srages. Better start low, and slowly progress. I was in stage 1 and felt like I HAD to gain muscle strength. I did a mix of isometrics and Bulgarian squat (which is actually better in stage 3) but saw little progress, once I stopped doing the BG squats I saw more progress. On single leg raise isometrics I was raising too much weight (maybe +50%) cus I felt no pain, the day after I got more pain, and regressed. So better raise baby steps, like 5 or 10%. Now I am slowly testing out how I can handle shortening and lengthening excercises. So the key here is to find out what you can tolerate first, then you can push yourself. I also found out I can play volleyball if I don`t do max approach jumps, so feels nice to not completely miss out on trainings.
Looking at response to activity over a 24-48 timespan gives much more information then how it feels immediately with activity. Tendons often feel better with some activity. How you respond over 24-48 hrs after the activity gives you a better idea if you are over doing it. Increasing pain immediately and every rep is an obvious sign of overdoing it. But the subtle more challenging decisions are what happens after activity.
@@batdorj1083 I think you should do both, but you can focus your time on the injured leg. And the healthy leg obviously have more tolerance, so it will react different to what you do.
@@sportsrehabexperts Definitly. Sometimes I get this +1-5% increase in pain, it is very little so I am not even sure if i did damage. And I find it tricky to know specific event caused the increase in pain, cus maybe I did several things the days before.
@@mangomariel that is usually fine to work through. Especially if after the 24-48hr it returns to whatever your current baseline level of discomfort is. But even then, expect some fluctuation of symptoms but the overall trend (monthly) should be improvement.
Thank you so much for this, I kept seeing comments like “I’ve had this since 1950” and I got scared, I play volleyball and have been resting for 2 weeks now with some strength training, but now with your strict routine, I’m sure I’ll get rid of this pain
Wow! this is the best video I found after searching for a while to see what exactly the problem was for my knee, I do have a question? My knee doesn’t hurt on the daily, only when I squat to a 90° position. It was doing fine after a while of exercising, then recently has returned to the exact spot it was originally hurting when doing the 90° squats
Small excercises like this never helped me in my 18 years or so of dealing with OSD. I recently started doing heavy hypertrophy work on my legs and my knee has never felt better. Pushing super heavy on leg extensions, leg press, hamstring curls and weighted calf raise machine. It is the first time in my adult life that I have general muscle soreness but not that debilitating pain in my knee. Not sure if this would work for other people but I have never been so pain free from this awful @%#$$. Still can't kneel on it but I will take the win for the daily pain at least.
Isometrics will certainly only get you so far (but they can be progressed). The hotter or more sensitive the pain. The more they are warranted. Eventually you do want to transition to heavy loads (eventually even plyometrics). The training is all on a spectrum, depending what is going on you can dial up or down certain areas. But even isometrics can be with heavy weight too. Lot of people think bodyweight is the only way to do isometrics. But you could do a wall sit with 40# in either hand and the exercise is a very different story.
Hello i have this and it is jusrmt in my right knee but today after my basketball training it startet to hurt at the same spot when i hit but at my left knee what should i do?
hello i am 14 years old boy and i went to the doctor for this problem they said that i have to rest for 3 to 4 months and i did now its been like 5 months that i play sports again and my bump is still there, i feel pain after my axercise for about 1 hour and after 5 to 10 hours my all pain is gone. but all the time when i hit at the bump it hurts in the moment
The bump isnt necessarily what you want to focus on. That may or may not go away. If it stays, the sensitivity level can be reduced. Proper volume and intensity is very important, as are the correct exercises!
I have been suffering for this for over a year but they categorize me as Osgood Schlatter disease when I actually had trauma on the exact spot which gave me a broken fragmentation on that spot will this still apply for me
yea, likely these concepts will still be useful for you as far as following a process goes. Depending on the trauma and what occurred, adjustments might need to be made. I wouldn't really call it osgood schlatter either due to the mechanism of injury
Good video, i might not understand what half the stuff you said means but could still understand the point. I've had Osgood-schlatter since the start of the yr. ( 17 now ) I'm just under the professional level in soccer and training with professionals ones a week. Finding motivation to fix my knee and stregnthing my quad very low to point I might quite sports.
I do have those . Got them when I was teenager. I am also flat footed. Can you make a video about that? When I walk the bone on my flat foot part hurts.
@@uku7883 Navicular is bone that drops. But people are quick to blame genetics when in many instances its just poor utilization of the foot and habits. That's what the videos are describing
Im 26 and was recently diagnosed with OSD and have had the bumps and pain for years, but have not been so physically active since high school (track/soccer) My pain lingers for days even after a mild hike- how can i get in shape if im in pain after mild work outs?
Getting the knee and tendon stronger is a great start! The exercises in the video are great. If they hurt, set up a consultation or join or knee workout plan linktr.ee/sportsrehabexpert
Hey Jesse, thanks for watching! Here is a video that goes over a lot of positions that is useful to develop more mobility - ruclips.net/video/dWIlmQEmh6k/видео.html I should also have another video out this week about a common hip mobility stretch
Hello Greg, i'm grateful for this video. But Im truly not sure on what to do. Cause when I do stuff like lunges, squats, etc, I have no pain(unless I put too much weight) and it honestly feels better, but when I do the leg extensions, and tap downs/step ups I get pain. And I remember when I had this pain, and at this time I did not know that I had Osgood Schlatter's, took a 2 week break from basketball(cause of winter break), but I was lifting/training legs etc, the pain was gone but right when I came back to Basketball pain came back. So im not sure If I should skip the first 2 phases and try to progress from the 3rd phase, then transitioning to plyo's. Some advice would definitely be appreciated!🙏
To be honest, it doesn't sound like Osgood. Knee extensions and tap downs tend to be more painful with Patellofemoral issues. Not a diagnosis as I have never met or seen you move / tested you. But a variety of factors can cause knee pain. You definitely need to get to plyos before returning to basketball 100%. This video is a general guideline for Osgood. Variety of variables that you could change for Osgood but also a bunch of other potential diagnosis. But specific advice would require a conversation and testing. Find someone trusted locally to help guide you or you can set up an online fitness consultation.
@sportsrehabexperts Oh alr. yeah, I'm definitely going to look into getting someone to help guide me. Thank you for the advice brother, God bless you!
I'm 21 and I have had osgoods since I was around 14/15 years old. Both knees but the right one mostly pains more after exercise. I mostly just deal with it as I have a pretty active lifestyle and now I do powerlifting so it probably affects my squats. Any advice?
Depends on what exercises it bothers you with. It's a load, volume, or frequency issue. If you have that dialed in, then going through the 3 phases in a relatively pain free manner with a variety of exercises. Many of them are scattered throughout the youtube channel for free. If you'd like a more specific program ➟sports-rehab-expert.aweb.page/knee
Thank you for this channel of yours. I have had huge lumps under my knees for approx. 25 years... do you think that with these exercises the lumps that have been there for so long can go down? And the pain will stop? It's a shame that when I was young, this kind of knowledge about Osgood Schlatter syndrome didn't exist. 6:21
Possibly! But if the pain redevelops and prevents you from progressing or doing the exercise...Then likely you are doing more harm then good. Impossible to say without knowing you or working with you. I suggest you work with myself or someone local who can better help guide you instead of trying to figure it out on your own. Work with someone who sees these issues day in and day out to get more clarity on what needs to happen
@@sportsrehabexperts Thank you for the answer. I also don t understand if I can get rid of it if I improve my knee ability because some sources say that you should rest it and develop other muscles than quads to minimize the stres on the tibial ruberosity. What do you think? 🤔
@@prodTenzer anything you see online is general advice. As it is not speaking from any context about your specific situation. It is impossible to cover every situation in a 1min - 10min video. Thats why I see people 1 on 1 for an hour
In person or direct help online is always better than trying to piece it together with random youtube videos! Happy to help if you need it. Having no idea how your daughter moves. This is a adequate starting point to use at your own discretion.
Hello mate, great video, I am a 21 year old very active student whose only had issues with osgood very recently (last year) is there a difference in how treatment should vary between adults and kids? Cheers
My Son had a calf muscle strain and was off sports for 3 weeks and now he has bad knee pain which has flared up even though he has been off sports. He is 15 in a few weeks. Is this likely to be Osgood Schlatters
It could be, it could also be patellofemoral pain. Likely more due to the 3 weeks off of all activity and then ramping right back up into everything quickly again was the cause more than anything else. If the calf was still bothering him, he could have also been favoring a side or using his limbs differently.
@@sportsrehabexperts Thanks for the reply. Only thing is he has'nt ramped back up at all he was off training and both knees flared up. There is no real sign of a lump under the knee. He has grown alot in the last 12 months and even a bit over the last 2 months I think. I should say he also has flat feet and I have got him insoles. Would really appreciate your opinion on this. Lining up shock wave therapy......might be over thinking?? he is desperate to get back and was just hitting a groove in sports so its tough for him
@@patboland1650 it takes 3 months to a year of ongoing symptoms before a bump would develop. Its good you are trying to do something about it! But easy to over analyze as well. Can't give medical advice as I've never seen him move or strength tested. But likely that is what he needs.. A better strength/movement program that is coached, monitored, and progressed to build his tendons up for what they need to handle given the fact that he has grown a lot. As mentioned in the video, the tendons have to catch up in strength/elasticity to their newfound length from growing. This still might not be Osgood either...
@@sportsrehabexperts Thankyou I am taking him to a Sports Physio here in a few hours and will let you know what they say. I really appreciate you taking the time to read and reply!!
@@sportsrehabexperts Thanks again. Brought him to a sports physio today and you are spot on he is going on a program like you mentioned as he is overloading without enough development preparation. Thanks again you were a big help
Hello sir, I am 17 I had osgood Schlatter for 6 years (11 year old), this video has given me the motivation to start doing something about my osgood schaltter instead of ignoring it like the past few years , is there any way I can send you pictures of my bump through email,phone number , social media, I want your personal opinion if this can be fixed at home or ima need to do surgery to get this fix , thank you.
You can send a photo to greg@sportsrehabexpert.com and I can see if I can help you out. I also have a program that you can purchase if you'd like - we can discuss that in the email as well if I feel like I can help
➟Knee Pain Workout➟sports-rehab-expert.aweb.page/knee
My son is dealing with this issue now at 14 and these are all the same input advice i have given him. Thank you for re-assuring this info. Hopefully he listens.
Hard to hear sometimes because its not the quick fix / magic answer. But defiantly the right mindset to approach it!
The best detailed explanation I've seen yet. I just recently noticed the bump after a jogging sesssion, barely any pain. Im 30, good to hear this can happen during rigorous exercises since the internet basically says it will get better when you stop growing.
Haha yea, this issue is so misunderstood!
Same here
I have osg and it causes me so much pain especially since my 3 main sports are rugby basketball and Olympic weightlifting 3 sports that all require KNEES and damn it hurts feels like hell sometimes
Hi Greg, thank you for the detailed explaination and the great video!
I'm 29 years old now, I had this being diagnosed when I was around 12-13, the only thing I was told to do was to stop exercising for a couple of months. At my 27/28 years old, the pain in the tibial attachment of the tendon started increasing but was never limiting my performance in sports (I used to play indoor soccer and tennis frequently). Since 1 year, this pain has increased to a level that doesn't allow me more to be confident in playing these sports, most of the times I don't feel strong pain, but in specific positions or situations I feel something like a huge spike in this area which really hurts (another example is when I sit to fast in a chair and apply to much effort to the tendon in a streched position). I have been trying to strengthen the tendon with isometric and step down exercises, however I don't feel the pain is disappearing that much. So the question is, would you advise doing these exercises still while feeling some pain? Or should it be completely pain free? I have read also that in adults sometimes this pain can be caused by some ossicles in the tibial area, would you also advise tendon streghtning if this is the case?
Thank you!
I don't know your situation and have not worked with you directly so its impossible to give a great answer here. But in general, yes some pain/discomfort is okay to work through and expected when rehabbing an injury. Just needs to be within reason in intensity and duration
Agree with the 4 srages.
Better start low, and slowly progress.
I was in stage 1 and felt like I HAD to gain muscle strength. I did a mix of isometrics and Bulgarian squat (which is actually better in stage 3) but saw little progress, once I stopped doing the BG squats I saw more progress.
On single leg raise isometrics I was raising too much weight (maybe +50%) cus I felt no pain, the day after I got more pain, and regressed. So better raise baby steps, like 5 or 10%.
Now I am slowly testing out how I can handle shortening and lengthening excercises. So the key here is to find out what you can tolerate first, then you can push yourself.
I also found out I can play volleyball if I don`t do max approach jumps, so feels nice to not completely miss out on trainings.
I should do it on both legs or only injured legs?
Looking at response to activity over a 24-48 timespan gives much more information then how it feels immediately with activity. Tendons often feel better with some activity. How you respond over 24-48 hrs after the activity gives you a better idea if you are over doing it. Increasing pain immediately and every rep is an obvious sign of overdoing it. But the subtle more challenging decisions are what happens after activity.
@@batdorj1083 I think you should do both, but you can focus your time on the injured leg. And the healthy leg obviously have more tolerance, so it will react different to what you do.
@@sportsrehabexperts Definitly. Sometimes I get this +1-5% increase in pain, it is very little so I am not even sure if i did damage.
And I find it tricky to know specific event caused the increase in pain, cus maybe I did several things the days before.
@@mangomariel that is usually fine to work through. Especially if after the 24-48hr it returns to whatever your current baseline level of discomfort is. But even then, expect some fluctuation of symptoms but the overall trend (monthly) should be improvement.
Thank you so much for this, I kept seeing comments like “I’ve had this since 1950” and I got scared, I play volleyball and have been resting for 2 weeks now with some strength training, but now with your strict routine, I’m sure I’ll get rid of this pain
It can defiantly get better! Love to hear it! let me know how it goes
Wow! this is the best video I found after searching for a while to see what exactly the problem was for my knee, I do have a question? My knee doesn’t hurt on the daily, only when I squat to a 90° position. It was doing fine after a while of exercising, then recently has returned to the exact spot it was originally hurting when doing the 90° squats
Small excercises like this never helped me in my 18 years or so of dealing with OSD. I recently started doing heavy hypertrophy work on my legs and my knee has never felt better. Pushing super heavy on leg extensions, leg press, hamstring curls and weighted calf raise machine. It is the first time in my adult life that I have general muscle soreness but not that debilitating pain in my knee. Not sure if this would work for other people but I have never been so pain free from this awful @%#$$. Still can't kneel on it but I will take the win for the daily pain at least.
Isometrics will certainly only get you so far (but they can be progressed). The hotter or more sensitive the pain. The more they are warranted. Eventually you do want to transition to heavy loads (eventually even plyometrics). The training is all on a spectrum, depending what is going on you can dial up or down certain areas. But even isometrics can be with heavy weight too. Lot of people think bodyweight is the only way to do isometrics. But you could do a wall sit with 40# in either hand and the exercise is a very different story.
Hello i have this and it is jusrmt in my right knee but today after my basketball training it startet to hurt at the same spot when i hit but at my left knee what should i do?
Hello sir, would you mind describing some exercises to do during stage 3 of strengthening?
hello i am 14 years old boy and i went to the doctor for this problem they said that i have to rest for 3 to 4 months and i did now its been like 5 months that i play sports again and my bump is still there, i feel pain after my axercise for about 1 hour and after 5 to 10 hours my all pain is gone. but all the time when i hit at the bump it hurts in the moment
The bump isnt necessarily what you want to focus on. That may or may not go away. If it stays, the sensitivity level can be reduced. Proper volume and intensity is very important, as are the correct exercises!
I have been suffering for this for over a year but they categorize me as Osgood Schlatter disease when I actually had trauma on the exact spot which gave me a broken fragmentation on that spot will this still apply for me
yea, likely these concepts will still be useful for you as far as following a process goes. Depending on the trauma and what occurred, adjustments might need to be made. I wouldn't really call it osgood schlatter either due to the mechanism of injury
Good video, i might not understand what half the stuff you said means but could still understand the point. I've had Osgood-schlatter since the start of the yr. ( 17 now ) I'm just under the professional level in soccer and training with professionals ones a week. Finding motivation to fix my knee and stregnthing my quad very low to point I might quite sports.
Knee pain does not have to stop you, get it addressed from someone who knows what they are doing and proper guidance either in person or online
dont give up fix it
I do have those . Got them when I was teenager. I am also flat footed. Can you make a video about that? When I walk the bone on my flat foot part hurts.
already have these videos - ruclips.net/video/4dzy6BISczw/видео.html as well as ruclips.net/video/w2jDFZDYZHo/видео.html
@@sportsrehabexperts I think it is called accesory navicular. Is it because im flat footed?
@@uku7883 Navicular is bone that drops. But people are quick to blame genetics when in many instances its just poor utilization of the foot and habits. That's what the videos are describing
Im 26 and was recently diagnosed with OSD and have had the bumps and pain for years, but have not been so physically active since high school (track/soccer) My pain lingers for days even after a mild hike- how can i get in shape if im in pain after mild work outs?
Getting the knee and tendon stronger is a great start! The exercises in the video are great. If they hurt, set up a consultation or join or knee workout plan linktr.ee/sportsrehabexpert
Hey boss collegiate wrestler here and I love your videos do you have any videos on how I can fix my hip mobility and ankle mobility
Hey Jesse, thanks for watching! Here is a video that goes over a lot of positions that is useful to develop more mobility - ruclips.net/video/dWIlmQEmh6k/видео.html I should also have another video out this week about a common hip mobility stretch
Hello Greg, i'm grateful for this video. But Im truly not sure on what to do. Cause when I do stuff like lunges, squats, etc, I have no pain(unless I put too much weight) and it honestly feels better, but when I do the leg extensions, and tap downs/step ups I get pain. And I remember when I had this pain, and at this time I did not know that I had Osgood Schlatter's, took a 2 week break from basketball(cause of winter break), but I was lifting/training legs etc, the pain was gone but right when I came back to Basketball pain came back. So im not sure If I should skip the first 2 phases and try to progress from the 3rd phase, then transitioning to plyo's. Some advice would definitely be appreciated!🙏
To be honest, it doesn't sound like Osgood. Knee extensions and tap downs tend to be more painful with Patellofemoral issues. Not a diagnosis as I have never met or seen you move / tested you. But a variety of factors can cause knee pain. You definitely need to get to plyos before returning to basketball 100%. This video is a general guideline for Osgood. Variety of variables that you could change for Osgood but also a bunch of other potential diagnosis. But specific advice would require a conversation and testing. Find someone trusted locally to help guide you or you can set up an online fitness consultation.
@sportsrehabexperts Oh alr. yeah, I'm definitely going to look into getting someone to help guide me. Thank you for the advice brother, God bless you!
I'm 21 and I have had osgoods since I was around 14/15 years old. Both knees but the right one mostly pains more after exercise. I mostly just deal with it as I have a pretty active lifestyle and now I do powerlifting so it probably affects my squats. Any advice?
Depends on what exercises it bothers you with. It's a load, volume, or frequency issue. If you have that dialed in, then going through the 3 phases in a relatively pain free manner with a variety of exercises. Many of them are scattered throughout the youtube channel for free. If you'd like a more specific program ➟sports-rehab-expert.aweb.page/knee
Thank you for this channel of yours. I have had huge lumps under my knees for approx. 25 years... do you think that with these exercises the lumps that have been there for so long can go down? And the pain will stop? It's a shame that when I was young, this kind of knowledge about Osgood Schlatter syndrome didn't exist. 6:21
And here in Finland we don’t call this disease, here it’s called syndrome
@@kristkari7918 Thanks for watching the channel! That lump will probably stay there at this point. But that doesn't mean the pain can't improve!
Hello sir! Can I play basketball while rehabing or if I play and the pain redevelops I lose all my progres?
Possibly! But if the pain redevelops and prevents you from progressing or doing the exercise...Then likely you are doing more harm then good. Impossible to say without knowing you or working with you. I suggest you work with myself or someone local who can better help guide you instead of trying to figure it out on your own. Work with someone who sees these issues day in and day out to get more clarity on what needs to happen
@@sportsrehabexperts Thank you for the answer. I also don t understand if I can get rid of it if I improve my knee ability because some sources say that you should rest it and develop other muscles than quads to minimize the stres on the tibial ruberosity. What do you think? 🤔
@@prodTenzer anything you see online is general advice. As it is not speaking from any context about your specific situation. It is impossible to cover every situation in a 1min - 10min video. Thats why I see people 1 on 1 for an hour
@@sportsrehabexperts Could you help me?
My daughter is 12 can you make a video for youth or is this video adequate..?
In person or direct help online is always better than trying to piece it together with random youtube videos! Happy to help if you need it. Having no idea how your daughter moves. This is a adequate starting point to use at your own discretion.
Hey boss I’m a soccer player I’m 12 years old are these exercises suitable for me?
Hello mate, great video, I am a 21 year old very active student whose only had issues with osgood very recently (last year) is there a difference in how treatment should vary between adults and kids? Cheers
No difference!
Hello Sir, can you describe phase 2 exercises strethening exercises?
ruclips.net/video/Icfi2Ncz38g/видео.html its a knee extension in the video
@@sportsrehabexperts Are there anymore or should I just do that one?
My Son had a calf muscle strain and was off sports for 3 weeks and now he has bad knee pain which has flared up even though he has been off sports. He is 15 in a few weeks. Is this likely to be Osgood Schlatters
It could be, it could also be patellofemoral pain. Likely more due to the 3 weeks off of all activity and then ramping right back up into everything quickly again was the cause more than anything else. If the calf was still bothering him, he could have also been favoring a side or using his limbs differently.
@@sportsrehabexperts Thanks for the reply. Only thing is he has'nt ramped back up at all he was off training and both knees flared up. There is no real sign of a lump under the knee. He has grown alot in the last 12 months and even a bit over the last 2 months I think.
I should say he also has flat feet and I have got him insoles. Would really appreciate your opinion on this. Lining up shock wave therapy......might be over thinking?? he is desperate to get back and was just hitting a groove in sports so its tough for him
@@patboland1650 it takes 3 months to a year of ongoing symptoms before a bump would develop. Its good you are trying to do something about it! But easy to over analyze as well. Can't give medical advice as I've never seen him move or strength tested. But likely that is what he needs.. A better strength/movement program that is coached, monitored, and progressed to build his tendons up for what they need to handle given the fact that he has grown a lot. As mentioned in the video, the tendons have to catch up in strength/elasticity to their newfound length from growing. This still might not be Osgood either...
@@sportsrehabexperts Thankyou I am taking him to a Sports Physio here in a few hours and will let you know what they say. I really appreciate you taking the time to read and reply!!
@@sportsrehabexperts Thanks again. Brought him to a sports physio today and you are spot on he is going on a program like you mentioned as he is overloading without enough development preparation. Thanks again you were a big help
Hello sir, I am 17 I had osgood Schlatter for 6 years (11 year old), this video has given me the motivation to start doing something about my osgood schaltter instead of ignoring it like the past few years , is there any way I can send you pictures of my bump through email,phone number , social media, I want your personal opinion if this can be fixed at home or ima need to do surgery to get this fix , thank you.
You can send a photo to greg@sportsrehabexpert.com and I can see if I can help you out. I also have a program that you can purchase if you'd like - we can discuss that in the email as well if I feel like I can help
When should i start the full lenght phase? Now I m doing Patrick step ups.
When you feel ready and symptoms allow. If you are unsure, hire a coach to help guide you!
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