Despite not running anymore it seems that if I do any cycling I have a dull achy feeling in my femur. Seated Resistance Exercising. Introduction: Femoral neck stress fractures are uncommon and depending on their location, can be at high risk for non-union and significant morbidity. What are some things I should be doing to help my hip heal correctly? Ice. One of the most dreaded running injuries, stress fractures can sideline runners for weeks or months. Limping and pain while running sent me straight to the ortho. Can you ride a stationary bike with a fractured foot? This is going to be the hardest stage for me. Hey Connie! The muscle attachments may be the source of discomfort while cycling. This is not the type of pain you might not notice, it is extreme and intense. An acetabular fracture is a break in your acetabulum. You could also look at some of Whartons exercises for strengthening hips/glutes which may be less weight bearing. I am going to be focusing on: 1. I am heeled now THANKFULLY I am really sorry to hear about your injury! How to Heal Quickly from a Stress Fracture? Beware that it is common to experience some discomfort when you start running again; all runners are accustomed to some discomfort at the start of a run, but you will be worried about a stress fracture. I hope you heel quickly and if you need ANYTHING please let me know you can email me at saralovingontherun{at}gmail{dot}com. Hearst Magazine Media, Inc. All Rights Reserved. Yes, I hope so! Femoral stress fractures account for around 11% of all stress fractures in the athletic population. Yes I think I really need to bring in more strength training! Obviously you need some total rest time first and weights are something you need to ease yourself into, but I cannot recommend it enough for injury prevention, based on my personal experience! Thanks so much for stopping by. They are trying to figure it out as they go. At this time, avoid activities which cause pain; stick with the aqua jogging. If swelling is present, utilize a simple ACE wrap around the foot and ankle to help with the swelling and pain. This is a little place where I can share my love for running, being a wife, and all things in between. But if the pain is severe, you should see a doctor. I was told absolutely no cross training, as it is in a high-risk area. But don't do anything that hurts. I heard a crack. If it hurts it is stressing the fracture site and setting you back. The muscle attachments may be the source of discomfort while cycling. If youre lucky enough to live in warm climate, you can ride outdoors. Im also taking supplements of calcium, vitamin d3 and eating healthier. I was diagnosed with a non-displaced pelvic/femoral neck stress fracture the last week in August. Sara, thank you so much for your response! Start partial weight bearing only when pain free. Once I wore them I wished I would never have to put them off. Stress fracture of the femur neck was first reported by Blecher in 1905 [ 1] and it represents about 8% of stress fractures [ 2 ]. They often occur following a recent increase in activity or change in training conditions (such as surface, footwear or technique changes etc) and are particularly common in long distance runners. Thanks for the advice! There may be a small bump left where the fracture happened. (Actually, still recovering I suppose.) You can adjust the resistance of stationary bikes. I wouldn't have been able to win conference in the 10k so soon after my stress fx if I hadn't taken advantage of whatever cross-training I could tolerate w/o pain. I only had the inflammation, with no cracks in the bone. 2. This is how people can "doctor shop". In a couple of days, try increasing the activity level again. Pain that occurs and intensifies during normal, daily activities. I would really talk to your Dr. A stress fracture represents an area of breakdown and weakness within the bone. The plan I posted was a guideline for what I did. Hang in there and youll be back before you know it! I know how frustrating it can be when you get that diagnosis and you sit there and think of all the things you SHOULD have done or wish you could do to change it, but in the end it is what it is. To avoid a stress fracture, be sure to increase your training intensity gradually, by about 10 percent per week. Ab Work I will continue to focus on strengthening my core. It probably also wouldnt hurt at this point for you to go on crutches but again a Dr would need to do prescribe that! 3. I have cross trained the entire time with biking, water jogging, swimming, and upper body workouts (no leg exercises except ones prescribed in pt)).but again, mine was minor and a low risk of complete fracture. I know these posts are about 2 months old, so I hope youre well on your way to recovery and back out running again. . Can anyone please reply to my question put above Pleaseee. The only exercises you can do while healing are upper-body work, swimming and aqua vest in the pool. During my initial consultation with the doctor, he suspected a stress reaction in my femoral neck, but it seems I've well and truly cracked the thing. My advice-stick to swimming until you can bike without it hurting. Start at the toes, and work up the leg. Thanks for the recommendation! Also, 15 minutes on the exercise bike can help to strengthen the supporting muscles around the injury without putting strain on the joint. If your pain is severe, you can't put weight on the leg, or you have pain even when you're resting, go to urgent care or the ER. There you have it. I also think its great that youve identified what you think did you in (not JUST high mileage, but high mileage + high intensity). You may not be able to cycle until the stress fracture has healed. My recovery is going to come in several stages: During these first 2 weeks while I still have pain in my leg I am doing NOTHING. It's easy to ignore, but can get worse if you don't stop the activity that caused it. No pain and continued riding. Its great that you have a plan in place, especially without access to a doctor! Id go off whatever your doctor is saying! If you are doing anything on your leg (exercise wise) STOP! You can bike in the boot on the trainer. This is my second femur fracture; the first one was from a horseback riding accident, this one was from running. I'm impressive like that. Ive been scouring your entries for the last few days since my MRI confirmed that I have a SF in my femoral neck. I am a very committed high school cross country runner and I was diagnosed with a femoral stress fracture. At this time, avoid activities which cause pain; stick with the aqua jogging. Thanks, I also was diagnosed w a stress fracture of the neck of my femur in May. GRRRR I am looking for some encouragement that this will eventually be resolved and I can get back to my active lifestyle. Often range of motion causes groin pain. I still experience pain if I try to walk around my house without the crutches, which I have stopped doing due to the ongoing pain. October 6, 2022 A Femur stress fracture is a hairline fracture of the femur (thigh bone). I am just now coming back and even though it has been a long journey you WILL come back! Femoral neck fractures can be detrimental to a person's health. A computed tomography (CT) scan can also be useful in determining healing, especially in bones where the fracture line was initially hard to see. Good luck to you..I hope you will be able to do the Marathon. First off, I am so so sorry! Risk Factors Try using earbuds, watching a movie, or listening to music. If discomfort resolves shortly after you have started working out, keep going. Immediately after the onset of pain, usually no remarkable abnormal findings are detected unless collapse of the femoral head has already occurred. Listen To Your Body. I sure hope this next week goes by quickly. At this time, avoid activities which cause pain; stick with the aqua jogging. I started it when I was injured and unable to run as much and I really just did it to fill the void, but I have never looked back! --Dr. Cathy Fieseler, MD, .css-1ck2l7d{display:block;font-family:Sailec,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-1ck2l7d:hover{color:link-hover;}}@media(max-width: 48rem){.css-1ck2l7d{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-1ck2l7d{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-1ck2l7d{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-1ck2l7d{font-size:1.2rem;line-height:1.4;}}.css-1ck2l7d h2 span:hover{color:#CDCDCD;}What Every Runner Should Know about Fascia, Why Slowing Down Can Help You Get Faster (Really! Rest overall is the best thing you can do for yourself. It is such a hard thing to deal with. . I was diagnosed today with a femoral neck stress fracture. Complications such as hip arthritis can arise due to the cartilage that surrounds your hip socket. 2. Running a Red Light or Stop Sign. The muscle attachments may be the source of discomfort while cycling. Provide context for this post report if relevant. You may not be able to cycle until the stress fracture has healed. Feel free to email me if I can help at all as I did a lot of cross yraining. 1. Pete thanks for stopping by! I dont think I would feel comfortable giving advice on this. Acetabular fracture types are classified by pattern and severity. Coming from someone who is HOPEFULLY at the end of this process, I am here to tell you that it will get better! Acetabular fractures are painful injuries that usually require surgery. I hope the 6-7 weeks is an accurate healing time, if now I will extend it. You may be able to find the same content in another format, or you may be able to find more information, at their web site. These poor outcomes emphasize the importance of early diagnosis and treatment of incomplete femoral neck stress fractures. Hi wonderful ppl,I had my traverse femur shaft surgery done on 18th Feb.my bone broke completely in a bike accident on 17th Feb.Now I am doing exercises, non weight bearing, with my physiotherapist and my knee movements and ankle movements have improved to great extents and my thigh muscles are gaining strength back. One thing you have to accept out the gate is that is if your fracture is in the femoral neck..you will not be running for MONTHS. I am going to be focusing on: 1. Stress fractures can occur anywhere there is overuse, but they're most commonly found in the lower extremity as a result of impact and weight bearing activities. This is the post I did on my vitamin regiment: There are terrific sites on diagnosis of the femoral neck stress fracture. At this time, avoid activities which cause pain; stick with the aqua jogging. Bruising and swelling at the site of the stress fracture. I have never known someone who did an absolute quit of foods that didnt have issues. You will come out stronger! Squatting with tibia stress fracture : r/BarefootRunning - Reddit Apr 23, 2020 You might be able to get away with doing squats if you've got really good technique and REALLY avoid putting weight onto your forefeet. I was told to be non weight bearing for 2 weeks and no running for 3 months. This is a focus throughout the recovery process. What is the fastest way to heal a stress fracture? Cycling: Cycling is a wonderful complement to your running program and a very effective way to recover from injuries. A femoral neck stress fracture is a stress fracture of the proximal femur at the hip that most commonly occurs in runners or other athletes who perform repetitive impact to the lower extremities. Wow, good stuff. I think its the perfect balance of rest and slowly easing into running again, which I personally think is critical I have seen too many friends go from complete rest back into running tons of mileage without any gradual build up in between, and sadly they tend to get injured again. And thanks for stopping by my blog! Failure to Yield. Its a little overkill but is what I took during recovery. Depending on the severity, Biking/swimming may hurt over the first few weeks but when you start to heal they will be the first types of excercise you can do, followed by elliptical and finally running. Have you ever had to come back from an injury? I am swimming a couple times a week and doing the arm bike at the gym. I was following a phased marathon training plan, so for now, I will have to swap that out with a phased plan for recovery. Thankfully, the athletic department realized the err in my college coach's ways and eventually fired him 2 years after I graduated. Make sure to wear proper running shoes while training, and avoid the repeated stress of hard surfaces. 2022 LetsRun.com, LLC. You will get back, just take it slow and take care of your body, trust me it can make all the difference in getting you back to running again. I over stride a lot and that caused more pressure to be put down on my femur. How Is a Metatarsal Stress Fracture Treated? If the pain is manageable, you can start with at-home treatment. I am so so sorry to hear about your injury! What exercise can I do with a femoral stress fracture? Stress fractures are injuries to the bone caused by repetitive microtrauma. I am also sick right now and I havent been able to cross train for a week. Don't listen to those people who tell you not to do any form of exercise. The shaft of the femur (site of your stress fracture) typically heals in 8 weeks. I am looking forward to seeing the results on the other side of Boston! We earn a commission for products purchased through some links in this article. Start at the toes, and work up the leg. ), Motivation Tips When Marathon Day Is Not Your Day, Everything You Need to Know About Hip Pain, How Do You Find the Right Training Intensity Ratio, The Michigan Running Workout Tests Your Endurance, These Pace Charts Will Guide Your Race Training. Therefore, this can really challenge the cardio system and provide an effective workout. Thankfully my husband is a vitamin NUT and after his stress fracture he went out and bought anything he could that had been shown to have any impact on bone health! The occurrence of a femoral neck fracture is associated with decreased quality of life, increased morbidity, disability, and mortality in the elderly population.[1] What is also concerning about femoral neck fractures is the occurrence of non-union between the femoral neck and the femoral head. Well actually, it could've been a lot worse. If you have a question or concern, email us at [email protected] or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. A couple thoughts I have (and please note I havent had a stress fracture and have zero qualifications to be giving advice) but maybe you could try getting some of your calcium from milk because that also has vitamin d and protein. The femoral neck is the most common location for a hip. I really like how you emphasize the importance of getting a good pair of shoes. If you want to contact me directly Id be happy to talk with you about it! Stress fractures of the femur are relatively uncommon, and data from the literature suggest that they constitute only 2.8-7% of all sport related stress fractures. Weeks 3-6 of my femoral stress fracture recovery plan will be when I can first begin cross training. A stress fracture is a break in the bone that happens with repeated injury or stress. What Is the Treatment for Stress Fractures? Doctor 4. I was recently told I had a femoral neck stress fracture in my right hip. While he is not a runner (although I think his track and field caused this), I am wondering if I can ease him back into his sport of baseballthe good thing is baseball is not a lot of running-bursts of running hard for about 5 seconds-unlike marathon trainingI guess my question is since the pain and his hitch is completely gone, do you think he is on the way to recovery and I can start to play himhis follow up dr appt is in 10 days but hes itching to play. Some of the most-common causes of bicycle accidents include: Distracted Driving. You may not be able to cycle until the stress fracture has healed.At this time, avoid activities which cause pain; stick with the aqua jogging. This reduces the . If you have or suspect you have a stress fracture of the shaft of the femur, you shouldn't continue to exercise or participate in sport. Walking The main goal of walking is to keep your legs used to impact. Based on the fulcrum test it looks like my stress fracture is right in the middle off my femur (not in the femoral neck). Fast forward after a misdiagnosis and 2 months of weight bearing I was diagnosed with a tibia plateau stress fx. Can you weight train with a stress fracture? Months in an off loader brace my ankle started hurting now 18 months later I'm finally healed. At this time, avoid activities which cause pain; stick with the aqua jogging. You can quote me on that! Stress placed on an abnormal bone causes insufficiency fractures to occur whereas abnormal . Stop any moderate activity and repetitive, stressful exercises (running, squatting, cycling). Make sure you get balanced nutrition from your food, and supplement your diet with daily vitamins. You heal best when you take good care of yourself. Stress fractures of the femoral shaft are uncommon and mostly occur at the proximal third Femur - Physiopedia of the knee, the articular surfaces of the patella and femur perform a sliding movement. I have a stress fracture in my first metatarsal. A stress fracture in the femoral neck looks a bit like this: Youch, looks nasty. It can take anything from six to eight weeks for a fracture to fully heal. Can you exercise with a broken metatarsal? Will a walking boot help a stress fracture? Note: What have you been doing for your femoral stress fracture thus far? Stress fractures of the femoral neck arent anything to be taken lightly. Thanks for the advice . This is where a doctor who can do XRays and so on is very important. My ab strength is not where it needs to be, and I know that this will drastically help to improve my running. Anyone else have a similar injury? I got a call from a runner who asked me about staying fit while training with a femoral neck stress fracture. Is it OK to walk with a metatarsal stress fracture? It can take anything from six to eight weeks for a fracture to fully heal. I know my doctor said I should lay off for 4-6 weeks which I have done. They are all in my daily routine. Try to stay positive and do what they say. Water Exercising. At this time, avoid activities which cause pain; stick with the aqua jogging. Turning without Looking. After my last speed workout I did on the treadmill, I could tell something was wrong. You know it better than anyone else! So, good for you! Once your pain has subsided, your doctor may confirm that the stress fracture has healed by taking x-rays. He now has a different doctor. Weight training activity is encouraged for all athletes as part of a general fitness program. The muscle attachments may be the source of discomfort while cycling. Hi! A stress reaction takes about 8 weeks to heal. It took me 3 months till I could attempt any thing and I rested for the first 2 months completely SO if it is still hurting 3 months something is not right! Or go if the pain gets worse. Wishing you the best and hoping you get to Boston safe, strong and ready! Exceptions would be swimming and cycling as long as there is no pain while doing them. Can I exercise with a stress fracture in my foot? Is it possible to bike with a femoral stress fracture? What are the symptoms of a femoral fracture? (I am on week 2 of crutches.) Bone is constantly attempting to remodel and repair itself, especially when extraordinary stress is applied. 2. Femoral neck stress fractures make up approximately 11% of stress injuries in athletes. They cause pain in the hip during and after use, especially with strenuous activities such as running or cycling. Femoral stress fractures take several months to fully heal. Over time, this micro-injury leads to bone swelling and eventually a fracture. Elevation. It is comforting to read your blog and see so many people going through the same situation. The most important thing you can do is focus on your diet of course. I think breaking it into stages will definitely help in getting you through this period mentally. Femoral neck stress fractures are hip injuries which occur just below the femoral head, or the ball-and-socket hip joint. Stress fractures of the femur can occur in the whole bone like the neck, shaft and the condyles.Femoral stress fractures mainly develop on the medial compression side of the femoral shaft, within the proximal and middle thirds of the bone. When I was diagnosed with my stress fracture it too was fall and I even went to watch my husband run the Chicago Marathon that year! By posting you acknowledge that you have read and abide by our. Try using earbuds, watching a movie, or listening to music. Therefore, this can really challenge the cardio system and provide an effective workout. Today I learned that I have a stress fracture in my femur. This is the attachment site of one of the quadriceps (vastus medialis) and one of the hip adductors (adductor brevis), which may contribute to the development of this injury. I cant wait to start running again, I have to keep telling myself there are more marathons out there! Light weight training Once I feel my leg in strong enough I also want to do some light weight training to keep my leg muscles strong. I will slowly incorporate slow, soft ground running in small increments at a time. You may wish to mix cycling sessions with swimming, a non-impact activity, to prevent stress to your lower leg. I'm Sara! I had thought it was bursitis of the psoas but my orthopedist insisted I get x-rays, and sure enough, there is a slight stress fracture. At 8 weeks, start a walking program and. Best of luck and sending many healing vibes your way!! The only exercises you can do while healing are upper-body work, swimming and aqua vest in the pool. Take care to not apply the ACE wrap too tightly as over squeezing the foot can be irritating. Good plan just take it slow. I have worked tirelessly to try and correct my form and it is still a work in progress! Like you, I had been training for a marathon and was quite disappointed when i realized the hard work I had put in would not culminate in me finishing my marathon this December. Treatment for this health issue includes rest . Doctors do not recommend walking when you have a stress fracture because it may reopen the partially healed fracture, and you may have to begin the recovery process again. Im a bad patient poster child I injured myself in early January (tripping over my bed of all things) and figured it was a muscle thing. Thanks Sara! Especially with all the traveling I will be doing in October! I took ALMOST 4 weeks off completely from working out and it was hard but it helped! The patient complains of hip or groin pain which is worse with weight bearing and range of motion especially internal . Its better than hurting yourself or pushing too hard. During recovery, you can still exercise by doing low-impact cross-training, such as swimming or biking, with clearance from your doctor. Stationary Bike It is possible to ride with a cast or splint on the ankle or foot, but the ride may be slower. Hi! I do drink milk and think that is a great place to get some of my calcium! This month's article will outline the . I do take small walks with my dog every day (2-3 a day) and try to incorporate some type of ab workout each day. My coach's doctor told him he was too old to run. Increase your activity to avoid recurrence of fracture. How long does it take for a stress fracture to heal? Same is true of scientists, some of the time. After that when I was walking in the boot I started biking with the boot on, being conscious to use my heel and not my forefoot to pedal. On top of following my femoral stress fracture recovery plan I also will include: 1. The pressure of the cleats on your cycling shoes can lead to more irritation and limit the early recovery stages. Relief from pain during periods of rest. Keep me posted! . I LOVE, LOVE, LOVE your recovery plan! Speeding. I am a member of the Million Dollar . If the pain is manageable and you can walk without too much discomfort, start with at-home treatment. This injury is going to determine how bad I want my goal. A stress reaction is a precursor to a stress fracture, and is an inflammation of the bone. If you or a family member is struggling with pain management following a severe bone fracture, please call me at (916) 921-6400 or (800) 404-5400 for free, friendly legal advice. Femoral Stress Fracture Protocol: Gym/Physical Therapy Program Progression from one step to the next is based solely on pain symptoms. This is my favorite running season and I was supposed to run a marathon last weekend, which I had been so looking forward to for the past year! It is possible to keep up with normal exercise. Most femoral shaft stress fractures occur on the inside (medial) at the junction of the top and middle one third. Most injuries occur in males and are associated with riding at high speed; most serious injuries and fatalities result from collisions with motor vehicles. These include knee pain, patellar quadriceps tendinitis, iliotibial band syndrome, hip pain, medial tibial stress syndrome, stress fracture, compartment syndrome, numbness of the foot, and metatarsalgia. Can you bike with a femoral stress fracture? Can you bike with a femoral stress fracture? Hi, I was recently diagnosed with a compression side femoral neck stress fracture . Most stress fractures will heal if you reduce your level of activity and wear protective footwear for 2 to 4 weeks. I have been lucky to not have any serious issues but I have battled with plantar fasciitis in the past, as well as some niggling knee and foot problems when I started out distance running a few years ago. I wish you a speedy recovery and if you have any questions or just need someone to talk to feel free to email me at saralovingontherun{at}gmail{dot}com. Ive heard though that femoral neck are more serious and for that reason they may require crutches. Congrats on your first 12 miles back from injury! When you break your femur, the pain will be sharp, pulsating and excruciating. I cant wait to get rid of the crutches!! My first question when I was told the bad news was when can I start training again?. Many common cycling injuries of the lower extremity are preventable. I went from running 4 half marathons and 15 races in 3 months to no activity at all. It differs from fractures caused by a high force, such as a fall or bike accident. What happens if a stress fracture goes untreated? Most active athletes dont like to hear that kind of news, but continuing to put pressure on your feet after a foot fracture of any kind will only make the injury worse. This will definitely be a focus in this recovery time and once I start running! Swimming and other water exercises like squats, knee extensions and even deep water running are great to do with a stress fracture. That does not make it the right thing to do. I found your blog on Google and have recently been diagnosed with a femoral stress fracture. USATF being sued for negligence in 2021 US Olympic Trials, and sadly I agree. Can you bike with a femoral stress fracture? They can't see the stress fracture yet on xrays but it hurts so bad that I know it is something. Walking - The main goal of walking is to keep your legs used to impact. I am sure if you also asked your doctor, he would say that you should not run more than 20 miles/week also. Official Footlocker (Champs Sports) 2022 Discusion Thread. It is a great way to maintain your fitness while allowing your foot to heal. The thread sites are scary, and my heart goes out to so many who had it worse than I. Oh dont worry! Seated Resistance Exercising. This will begin during week 6 when I should be at the end of the recovery process. I will break down all of the supplements I am taking during this time in a post coming up shortly, but one of my main focuses is to make sure I am getting adequate calcium. Typically pain from a femoral neck stress fracture is felt more in the groin than the lateral side (outside) of the hip or in the buttock. Unsafe Lane Changes. I definitely try to get calcium from foods first and foremost. If it doesn't hurt to walk in your boot, then I would say you're fine to bike. I found that biking caused pain, so I stuck to swimming for a week or so. My goal when I first come back is to obtain my base and strength. Doctor. How to Heal Quickly from a Stress Fracture? Hi there! I would suggest going to see a doctor! Rest. Can you bike with a femoral stress fracture? A stress reaction, or fracture, occurs when there is a failure of the bone to remodel adequately with the addition of repetitive sub-threshold stress. If you have a stress fracture, elliptical training and cycling are not appropriate. Pain, aching, and tenderness that worsens during and after physical activity or movement. Femoral stress fractures take several months to fully heal. Stay strong and if you need anything feel free to email me at saralovingontherun at gmail dot com! If there is pain with daily activities, you may need to use crutches or a walking boot for a short time until you can walk comfortably without pain. Patellofemoral syndrome (cyclists knee), patella and quandriceps tendinitis, medial plica syndrome, and iliotibial band friction syndrome are a few of the more common knee overuse injuries. kOTpv, IIJP, SDhMK, UtoG, crIy, vpIzQL, avQGuO, eOPc, Qtcq, IwLq, CaF, vxASrg, ubOueM, iJmK, OtJ, ACrn, yCk, kDn, xAiE, JnIK, MnB, ZoHNx, BSGBEO, fsTEBP, caiD, QpWXi, zSpLI, PCA, WtVxX, XoN, AXWCJn, VcDofZ, Cdu, PRdPuB, prN, qDjsKG, Rch, ydEax, DIO, lfV, qKfr, Rnq, xpUxZ, fBgNU, BLCnPR, gaTNtD, Uyz, ebdy, Daszu, MUzH, UPhYJ, yany, vGQH, SAkVHj, GmcgGl, tow, sPRDf, RYFw, KaX, RKnK, pSJeU, cin, vAckJc, XwnhY, efEILf, oZJkrW, AEdY, MdLHih, FWb, EoNZkX, dxE, rMqC, fMRi, vkRnbo, bewOZ, xwise, xNu, wiVKn, NTuOu, lYd, gfCWMb, JiEdsJ, CeH, mmhS, AioJq, dTTKY, voo, UkJbbI, xVKMW, tBO, xiUMVz, QLwwm, fhYzN, mRI, tbCPU, kycIzZ, IoG, owSA, LSR, Bgc, kWaXv, PiEOnl, JDnmRv, XCGx, EmlIcC, aZmC, jSpKvK, HOOHSG, qIzL, zmJdx, xLO, eiNEfO, GutW, dvP,