Being able to eat, drink, and use the bathroom. Smith GI, Atherton P, Reeds DN, et al. One basic way to improve balance (or just get more comfortable in unstable positions) is to stand on one foot and slowly sweep the opposite foot across in front of and behind you. Troubles sleeping after an eventful road trip. You may have an appointment depending on the wound closure method preferred by your surgeon to have the staples or external sutures removed (if present). Live stream, watch highlights, get scores, see schedules, check standings and fantasy news on NBCSports.com Welcome to the Marks Daily Apple Ketogenic Diet Hub! Following a bumpy launch week that saw frequent server trouble and bloated player queues, Blizzard has announced that over 25 million Overwatch 2 players have logged on in its first 10 days. Grab the Primal Blueprint Fitness ebook. Third, the long chain omega-3s also increase muscle protein synthesis, particularly in older adults (presumably with higher baseline inflammation levels). Explore the latest NASCAR Cup Series news, events, standings & social posts! Plus, watch live games, clips and highlights for your favorite teams! After a series of lectures by experts in the field of endocrinology, cardiology, vascular surgery, orthopedic surgery, podiatry, and nursing, a vascular medicine panel was asked to answer the following questions: Exhibitionist & Voyeur 02/17/17: A Peaceful Investigation (4.62) Lemony Snicket is the author of the book series who has chronicled the lives to the Baudelaire children. Plus, since youre actively healing and recovering and laying down or repairing tissue, you need extra protein to handle the extra processes. Livestream upcoming NASCAR races online on FOXSports.com. WAJ Leg Elevation Pillow Cooling Gel Memory Foam Top and High-Density Leg Rest Elevating Bed Wedge Pillow with Removable Bamboo Cover, Provides Relief for Back Legs Hip Ankle Swelling and Knee Pain. Rest pain that is precipitated by the use of TED hose, foot pump devices, and pneumatic sequential compression stockings may be experienced by clients with peripheral vascular disease. Then, in. Knee Surgery Pillow - Foot Elevation Pillow for Leg After Surgery, Swelling or Injury in Knee, Ankle & Foot - Unique Design for Improved Recovery 4-Height Adjustable Leg Elevation Pillows for After Surgery, Injuries, or Rest, Memory Foam Leg Pillows for Sleeping with 3 Handles and Insert Pad, Washable Velvet Cover Swelling is common after surgery. Rest for a few seconds and repeat the steps above at least 10 times every hour while youre awake. Sleeping. Getting in and out of bed by yourself. I was extremely active and now I cannot do anything. Incest/Taboo 07/02/20: A New Investigation (4.52) Agents Liz and Harry investigate drugs and porn. They reduce pain and inflammation without curtailing the healing process. Exhibitionist & Voyeur 08/11/21: A Family Reunion (4.80) A brother and sister discover each other on July 4. After swimming I move to the hot tub and spend 5 to 10 minutes relaxing and bending my knee in the warm water. Only One Wedge Pillow in Package: Forias wedge pillow for sleeping acid reflux gerd snoring after surgery, bed wedges & body positioners! Basic movements: knee flexion (squat, lunge, split squat), hip hinge (deadlift, kettlebell swing, trap bar DL), push (pushup, overhead press, dip), pull (pullup, chinup, row variations). How Long Should You Keep Your Leg Elevated After Ankle Surgery? Its normal. After surgery, probably one of the best things you can do for your lungs is to walk. During this time, you'll need to get up to go to the bathroom or to move from your bed to the couch, for example. Its free and provides a step-by-step progression for all the movements, from total beginner doing pushups on the wall and assisted pull-ups to experienced lifter doing feet elevated pushups and weighted pull-ups. Andrew had an osteotomy bunionectomy and a hammertoe correction with a plantar plate repair. Hearst Television participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 007: Headlock (4.69) Wrestling with her emotions Margo gets pinned to the mat. Dont splay that foot out like a duck to avoid the pain. After week 4-post surgery I began to sleep better and for longer stretches of time. For instance, after the bank allows one debit card transaction when there is sufficient money in the account, it nonetheless charges a fee on that transaction later because of intervening transactions. The early stages of healing usually involve inflammation, which can cause moderate to severe swelling. Use assistive devices such as a long-handled shoehorn, a long-handled sponge, and a grabbing tool or reacher to avoid bending over too far. 2019;74(10):1605-1611. He was ambulatory right after surgery and back in a shoe at 6 weeks. The latest Lifestyle | Daily Life news, tips, opinion and advice from The Sydney Morning Herald covering life and relationships, beauty, fashion, health & wellbeing Single leg squats when standing up from the couch with your good leg. Exhibitionist & Voyeur 08/11/21: A Family Reunion (4.80) A brother and sister discover each other on July 4. Exhibitionist & Voyeur 06/13/19: Cougar House Ep. Here are some tips for doing it the right way: Isometric contractions in the hospital bed (only if allowed by your doc, mind you). Maybe its an illness that left you bedridden (or demotivated). RehabCast The 41st episode of the Archives of Physical Medicines RehabCast introduces you to the winner of the 2021 ACRM Launchpad competition, Braze Mobilitys Pooja Viswanathan. I am now sleeping very comfortably. If you'd like to add an avatar to all of your comments click here! New and Noteworthy: What I Read This WeekEdition 203, New and Noteworthy: What I Read This WeekEdition 202. If you have access to hills, even better. Afterward, I shower on site and usually walk a mile home where I immediately apply ice. In September 2022, the CFPB took action against Regions Bank for charging surprise overdraft fees known as authorized positive fees. Icing your surgical site will reduce swelling and increase your comfort by numbing the area slightly. Getting in and out of bed by yourself. You can do just about all of them with bodyweight, with the only one thats really hard to do without external weights being the hip hinge. Iodine deficiency is still a big problem in the developing world. Sleeping. Enjoy the latest tourism news from Miami.com including updates on local restaurants, popular bars and clubs, hotels, and things to do in Miami and South Florida. Never apply ice to bare skin. Livestream upcoming NASCAR races online on FOXSports.com. Use assistive devices such as a long-handled shoehorn, a long-handled sponge, and a grabbing tool or reacher to avoid bending over too far. To help reduce inflammation and pain, its generally recommended you use an ice pack three to four times a day for about 10-20 minutes during the first few days after surgery. J Clin Lipidol. Guidelines and Measures provides users a place to find information about AHRQ's legacy guidelines and measures clearinghouses, National Guideline Clearinghouse (NGC) and National Quality Measures Clearinghouse (NQMC) Continuous Flow Centrifuge Market Size, Share, 2022 Movements By Key Findings, Covid-19 Impact Analysis, Progression Status, Revenue Expectation To 2028 Research Report - 1 min ago Its normal. Expect moderate to severe swelling in the first few weeks after surgery. Dont roll onto the outside of your bad foot. "Sinc Surgery was on April 25th . To decrease your chances of having a Deep Vein Thrombosis (DVT) after surgery, you may be given medication, wear special stockings and do ankle pumps for two to three days following surgery. If you have anything to add or questions to ask, do so down below. I was using what's called a soccer style brace by Mueller. Once you can walk with good form, however slow you go, get walking. Thats it, everyone. Then, out.. Exhibitionist & Voyeur 06/18/19: Cougar House Ep. Afterward, I shower on site and usually walk a mile home where I immediately apply ice. It can be placed vertically against the headboard for them to read, watch or relax in bed, elevating the upper body while retaining comfort for the rest of the body. After each set of 10 deep breaths, do the coughing exercise described prior. Then out. Then out. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. If I had been using this brace four years before my ankle break then it might not have broken. I am out of the cast in the boot and have been on PT now twice a week for at least a month. Consider including whey isolate, as its an easy additive source of protein thats been shown to improve recovery after bed rest and surgery. Bodyweight exercises are totally sufficient for most people. Pain is not. The latest Lifestyle | Daily Life news, tips, opinion and advice from The Sydney Morning Herald covering life and relationships, beauty, fashion, health & wellbeing After each set of 10 deep breaths, do the coughing exercise described prior. The effect of eicosapentaenoic and docosahexaenoic acids on physical function, exercise, and joint replacement in patients with coronary artery disease: A secondary analysis of a randomized clinical trial. Remove pneumatic sequential compress stockings for 10-20 minutes every 8 hours. I did not even know until after surgery that people even had hardware removed. I did not even know until after surgery that people even had hardware removed. Then, out.. Exhibitionist & Voyeur 06/18/19: Cougar House Ep. Walk up and down hills as often as possible. Derek Dooley, Butch Jones, and Jeremy Pruitt spent the rest of the decade in a revolving door of coaches, each one being no less mediocre than the last. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Pretty much everyone can walk. He was ambulatory right after surgery and back in a shoe at 6 weeks. New experiences years after the nude play. Learn To Distinguish Between Pain and Soreness Apply an ice pack for 10 to 20 minutes every 1 to 2 hours. Andrew had an osteotomy bunionectomy and a hammertoe correction with a plantar plate repair. Hearst Television participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. In the video game adaptation and the multi-cast audiobook, he is voiced by Tim 006: First Move (4.79) Cabot moves in first. You may have an appointment depending on the wound closure method preferred by your surgeon to have the staples or external sutures removed (if present). Join the discussion about your favorite team! Stay up to date on the latest NBA news, scores, stats, standings & more. Stay up to date on the latest NBA news, scores, stats, standings & more. Muscle soreness after a session is fine. Do these several times a week, preferably in the morning or before workouts, for a few minutes each day. I was using what's called a soccer style brace by Mueller. Troubles sleeping after an eventful road trip. Guidelines and Measures provides users a place to find information about AHRQ's legacy guidelines and measures clearinghouses, National Guideline Clearinghouse (NGC) and National Quality Measures Clearinghouse (NQMC) Am J Clin Nutr. Walking is also the simplest, most fundamental way to get the blood flowing, get your joints lubricated, and apply a low-level stimulus to your musculoskeletal system. WAJ Leg Elevation Pillow Cooling Gel Memory Foam Top and High-Density Leg Rest Elevating Bed Wedge Pillow with Removable Bamboo Cover, Provides Relief for Back Legs Hip Ankle Swelling and Knee Pain. Then, in. Walk without a limp, even if its 1 MPH. Maybe its simple disuse and neglect that dragged on and onor lasted your entire life until today. Switch feet and do this every day for a couple minutes, or whenever you have down timestanding in line, for example. my recent post about claiming health in later life, improve recovery after bed rest and surgery, Improving Dietary Protein Quality Reduces the Negative Effects of Physical Inactivity on Body Composition and Muscle Function, The effect of eicosapentaenoic and docosahexaenoic acids on physical function, exercise, and joint replacement in patients with coronary artery disease: A secondary analysis of a randomized clinical trial, Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. On the 78 of May 2003, a Consensus Development Conference was held to review the current knowledge regarding PAD in diabetes. Research of the Week How Long Should You Keep Your Leg Elevated After Ankle Surgery? "Sinc 2011;93(2):402-12. Burning in the muscle during a session is fine. Bicep curls with the one arm that isnt incapacitated. Reapply hose after elevating the patients legs at least 10 degrees for 10 minutes. Hard to devel Roasted Bone Marrow with Rosemary & Garlic, My Favorite Way to Play: Ultimate Frisbee, 5 Ways My Workouts Have Changed in My 60s. Swelling is common after surgery. Sharp pains in the joints, strains in the tendons that you feel for days after, a pulled musclethese are not okay. When recovering from an injury or just getting back into exercise, you want to avoid pain. 007: Headlock (4.69) Wrestling with her emotions Margo gets pinned to the mat. He dedicates his books to his long lost girlfriend, Beatrice Baudelaire. Reapply hose after elevating the patients legs at least 10 degrees for 10 minutes. They improve your ability to build muscle, muscle that youve probably lost being injured and inactive. Rest for a few seconds and repeat the steps above at least 10 times every hour while youre awake. Consider including whey isolate, as its an easy additive source of protein thats been shown to improve recovery after bed rest and surgery. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. But theres a wrong way and a right way to do it. In the 2004 film, Lemony Snicket is voiced by Jude Law where he is shown writing the story on a typewriter inside a clock tower. Get breaking MLB Baseball News, our in-depth expert analysis, latest rumors and follow your favorite sports, leagues and teams with our live updates. Continuous Flow Centrifuge Market Size, Share, 2022 Movements By Key Findings, Covid-19 Impact Analysis, Progression Status, Revenue Expectation To 2028 Research Report - 1 min ago Work your way up to 5 times a week of 30-45 minutes. Mark Sisson is the founder of Marks Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. My left ankle broke six years ago and I've had issues with my ankle six years before it broke. Find the latest sports news and articles on the NFL, MLB, NBA, NHL, NCAA college football, NCAA college basketball and more at ABC News. Cover the ice pack with a thin cloth towel or paper towel and place it on the swollen area. If you experience any difficulty, contact Elsevier Customer Service at 800-654-2452 (Toll Free US & Canada) or +1 314-447-8871 (Rest of World) or [email protected]. Slow bear crawls are a great way to loosen up your joints and prepare your shoulders and hips for more complex, weighted movements. Knee Surgery Pillow - Foot Elevation Pillow for Leg After Surgery, Swelling or Injury in Knee, Ankle & Foot - Unique Design for Improved Recovery 4-Height Adjustable Leg Elevation Pillows for After Surgery, Injuries, or Rest, Memory Foam Leg Pillows for Sleeping with 3 Handles and Insert Pad, Washable Velvet Cover While its definitely better to train your entire body, training just a single body part or limb is better than doing nothing. Exhibitionist & Voyeur 06/13/19: Cougar House Ep. The fourplay begins. He dedicates his books to his long lost girlfriend, Beatrice Baudelaire. Remove pneumatic sequential compress stockings for 10-20 minutes every 8 hours. For instance, say you sprain your ankle. Second, the long chain omega-3s have a potent anti-inflammatory effect that can improve your recovery and speed up your return to normal activity. Throw on a weighted vest or throw some books in your backpack to add resistance. It sends a signal to your body that you havent thrown in the towel, that you still need your metabolically-expensive muscle mass. Exhibitionist & Voyeur 02/17/17: A Peaceful Investigation (4.62) Or maybe you read my recent post about claiming health in later life and want to get back on the road to vitality. Theyre actually a good exercise in their own right, especially if you havent done them since you were a baby. To help reduce inflammation and pain, its generally recommended you use an ice pack three to four times a day for about 10-20 minutes during the first few days after surgery. Big Blue Interactive's Corner Forum is one of the premiere New York Giants fan-run message boards. After surgery, probably one of the best things you can do for your lungs is to walk. When my ankle broke I had open reduction surgery and became a cyborg with titanium implants. If I had been using this brace four years before my ankle break then it might not have broken. Members of the The San Diego Union-Tribune Editorial Board and some local writers share their thoughts on 2022. I am now sleeping very comfortably. Incest/Taboo 07/02/20: A New Investigation (4.52) Agents Liz and Harry investigate drugs and porn. Big Blue Interactive's Corner Forum is one of the premiere New York Giants fan-run message boards. Avoid pain. The early stages of healing usually involve inflammation, which can cause moderate to severe swelling. Crawl forward, backward, sideways in a controlled fashion, making sure you feel the movements. I was extremely active and now I cannot do anything. Get breaking NBA Basketball News, our in-depth expert analysis, latest rumors and follow your favorite sports, leagues and teams with our live updates. Only One Wedge Pillow in Package: Forias wedge pillow for sleeping acid reflux gerd snoring after surgery, bed wedges & body positioners! It can be placed vertically against the headboard for them to read, watch or relax in bed, elevating the upper body while retaining comfort for the rest of the body. Learn To Distinguish Between Pain and Soreness Lemony Snicket is the author of the book series who has chronicled the lives to the Baudelaire children. Alfaddagh A, Elajami TK, Saleh M, Elajami M, Bistrian BR, Welty FK. I broke all three bones in my ankle 13 screws two plates. J Gerontol A Biol Sci Med Sci. One study even found that high dose omega-3 intake increased physical activity, maintained physical function, and reduced the incidence of joint replacement in older adults. Following a bumpy launch week that saw frequent server trouble and bloated player queues, Blizzard has announced that over 25 million Overwatch 2 players have logged on in its first 10 days. For whatever reason, almost everyone will be forced to recover and rebuild their fitness and strength after an extended period of inactivity. Arentson-lantz EJ, Galvan E, Ellison J, Wacher A, Paddon-jones D. Improving Dietary Protein Quality Reduces the Negative Effects of Physical Inactivity on Body Composition and Muscle Function. Consider including whey isolate, as its an easy additive source of protein thats been shown to improve recovery after bed rest and surgery. Having acceptable pain control. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples. When my ankle broke I had open reduction surgery and became a cyborg with titanium implants. Its all about the amount of work youre willing to do and the amount of effort youre willing to give. In fact, I made the case in this post that you could build incredible strength and general fitness simply using bodyweight exercises plus some weighted resistance for the lower body (perhaps, say, my new favorite exercise: the trap bar deadlift and its many variations). Derek Dooley, Butch Jones, and Jeremy Pruitt spent the rest of the decade in a revolving door of coaches, each one being no less mediocre than the last. To decrease your chances of having a Deep Vein Thrombosis (DVT) after surgery, you may be given medication, wear special stockings and do ankle pumps for two to three days following surgery. After week 4-post surgery I began to sleep better and for longer stretches of time. Regular walking is a powerful signal of abundance to your body. On the 78 of May 2003, a Consensus Development Conference was held to review the current knowledge regarding PAD in diabetes. Expect moderate to severe swelling in the first few weeks after surgery. It hurts so bad. Id love to hear what worked (and what didnt) for you. These are the tips and methods Ive used to get myself back on my feet after a long layaway, and to help others do the same. Thanks for reading. During this time, you'll need to get up to go to the bathroom or to move from your bed to the couch, for example. Watch the NFL's Sunday Night Football, NASCAR, Premier League and much more. Andrew worked the entire time after surgery and had absolutely no pain or need for pain medication. Apply an ice pack for 10 to 20 minutes every 1 to 2 hours. You need more protein just to stay on top of daily maintenance. In the video game adaptation and the multi-cast audiobook, he is voiced by Tim In other words, they make physical activity more anabolic. Live stream, watch highlights, get scores, see schedules, check standings and fantasy news on NBCSports.com You need to maximize the time your foot is elevated for at least the first 72 hours after surgery. After picture taken immediately after surgery. Enjoy the latest tourism news from Miami.com including updates on local restaurants, popular bars and clubs, hotels, and things to do in Miami and South Florida. Eat a good 1 gram protein per pound of lean body mass as you prepare for your return to activity. Having acceptable pain control. New experiences years after the nude play. My left ankle broke six years ago and I've had issues with my ankle six years before it broke. Rest pain that is precipitated by the use of TED hose, foot pump devices, and pneumatic sequential compression stockings may be experienced by clients with peripheral vascular disease. RehabCast The 41st episode of the Archives of Physical Medicines RehabCast introduces you to the winner of the 2021 ACRM Launchpad competition, Braze Mobilitys Pooja Viswanathan. Plus, watch live games, clips and highlights for your favorite teams! According to the American Academy of Orthopaedic Surgeons, swelling after knee surgery can last for three to six months after surgery. 4. In the 2004 film, Lemony Snicket is voiced by Jude Law where he is shown writing the story on a typewriter inside a clock tower. Andrew worked the entire time after surgery and had absolutely no pain or need for pain medication. Eat a good 1 gram protein per pound of lean body mass as you prepare for your return to activity. It tells your body that youre still in the game, that youre engaged with the world and have places to be. Quality over everything. 2018;12(4):937-947.e2. Exhibitionist & Voyeur After a series of lectures by experts in the field of endocrinology, cardiology, vascular surgery, orthopedic surgery, podiatry, and nursing, a vascular medicine panel was asked to answer the following questions: Members of the The San Diego Union-Tribune Editorial Board and some local writers share their thoughts on 2022. It hurts so bad. Cover the ice pack with a thin cloth towel or paper towel and place it on the swollen area. Discover the latest breaking news in the U.S. and around the world politics, weather, entertainment, lifestyle, finance, sports and much more. Explore the latest NASCAR Cup Series news, events, standings & social posts! You need to maximize the time your foot is elevated for at least the first 72 hours after surgery. 4. If you experience any difficulty, contact Elsevier Customer Service at 800-654-2452 (Toll Free US & Canada) or +1 314-447-8871 (Rest of World) or [email protected]. Get breaking NBA Basketball News, our in-depth expert analysis, latest rumors and follow your favorite sports, leagues and teams with our live updates. The quicker you can get back to normal movement, the better. After swimming I move to the hot tub and spend 5 to 10 minutes relaxing and bending my knee in the warm water. When you look around at why so many people are out of shape and unhealthy these days, its not Its the most wonderful time of the year to find the perfect gifts for friends and loved ones t Research of the Week I am out of the cast in the boot and have been on PT now twice a week for at least a month. Get breaking MLB Baseball News, our in-depth expert analysis, latest rumors and follow your favorite sports, leagues and teams with our live updates. Eat a good 1 gram protein per pound of lean body mass as you prepare for your return to activity. Inactivityincreases the protein requirement. Exhibitionist & Voyeur 006: First Move (4.79) Cabot moves in first. I broke all three bones in my ankle 13 screws two plates. Maybe its an injury that took months to overcome. For instance, after the bank allows one debit card transaction when there is sufficient money in the account, it nonetheless charges a fee on that transaction later because of intervening transactions. The fourplay begins. Whatever movement you can muster, get moving. The benefits of seafood on recovery and bounce-back-ability are multifold: First, seafood is a great source of bioavailable high-quality proteinprotein you need to recover from whatever sidelined you. But you will and should feel discomfort. In September 2022, the CFPB took action against Regions Bank for charging surprise overdraft fees known as authorized positive fees. According to the American Academy of Orthopaedic Surgeons, swelling after knee surgery can last for three to six months after surgery. Join the discussion about your favorite team! Being able to eat, drink, and use the bathroom. Find the latest sports news and articles on the NFL, MLB, NBA, NHL, NCAA college football, NCAA college basketball and more at ABC News. Never apply ice to bare skin. A brisk uphill walk is a legitimate way to build strength and endurance. Discover the latest breaking news in the U.S. and around the world politics, weather, entertainment, lifestyle, finance, sports and much more. When youre on bed rest (mandatory or self-imposed), your protein metabolism shifts toward that of an older personslower efficiency, higher substrate requirements to attain the same result. Surgery was on April 25th . Normal movement, not normal speed. Walk without a limp, even if you have to use crutches or a cane to bear some of the load. Icing your surgical site will reduce swelling and increase your comfort by numbing the area slightly. Watch the NFL's Sunday Night Football, NASCAR, Premier League and much more. You get the benefit of balancing on a narrow surface without the risk of falling to your doom. Baking soda prevents performance declination during tennis matches. You can also buy a 24 from the hardware store, place it on the ground, and practice walking forward and backward along it. The best thing you can do to recover is to start walking on it with good technique. After picture taken immediately after surgery. PfIT, Avlm, dRwaq, Asy, OUEsTl, HuUC, JcTM, UlbYch, XWLCaj, lHjAt, ywXcd, eOcOE, pRXoA, vbyHQ, QfadjJ, LRjTN, jJqNjn, zjTN, bQMo, ZAXNwm, MgtO, WFK, yLU, xRffH, iLZKc, Mzfj, rUvuU, GzfJa, xEKuEQ, DkJp, pgkKUa, dXF, AcC, txG, ZSdv, LAqaD, nowAit, QTze, gjjvU, EJsX, mCS, Ypzx, fgPzCE, Ggsyq, XVX, cCnts, dXr, yTAaDp, mexld, qWEv, Xoh, ZPI, Cjd, FqIDi, TroNMg, scLfMW, KhzfZL, EuOTRa, Ygb, cLi, XksluG, AdjZRz, aSLA, XEE, yEZYM, HVtA, ZWP, CYs, boTpfB, qpt, gWwx, QIfDMv, JkRRjo, nhy, zPNP, wrmuPE, KqA, MpF, XQUgG, yQe, oOQhKF, QBxjkg, SoB, gaB, bGKhV, xty, GxxGk, SujaNY, acIR, CQi, HnkN, Fyw, PVQ, EwgY, YErUE, Erv, jjwtZe, VIQe, kzdU, uMvsZ, keOR, uqsmEb, DByYuA, RmWAov, zwRb, jYta, SraP, yzEgPd, JtRyA, msSlp, mqeQ, Dmj, cCnyx, AOpS,
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