Backward Walking How-to Video
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- čas přidán 4. 05. 2024
- ATG Sled & Backward Treadmill: atgequipment.com
Your own questions answered and form coached under 24 hours, 7 days a week, for $49.50/month with no long-term contract: www.atgonlinecoaching.com
To see if there is an ATG coach near you: map.atgforcoaches.com
And for the foot-inspired basketball shoes my friends and I made: uncivilizedsneaker.com
Really admirable your desire to educate the world how to rehab their knees over the last couple of years, you haven't taken step back in your mission.
Haha thank you! Means a lot!
His editing is so neat...like when he was walking backwards and then it flipped to him running forward and then back again. It is this kind of storytelling that drives his point(s) so that the viewers can understand.
Thank you so much!
Shoutout Uncle Drew 🔥🔥
I started walking backwards in April 2022 (while using a sledge), and I still do to this day. It helped me going forward.
🔥 awesome!!! 🫡
Post this video to anyone you know with knee pain.solved my problem in 7 months,i am 77 years yooung now thanks to Ben the GOAT
Wow! So happy for you and appreciate the support!
I felt like a caveman in the gym before discovering ATG. ATG has changed the game, I will continue to do it for the rest of my life. Thank you ATG team!
Haha thank you so much! Makes my day!
Thank you, Ben and your team! You guys are the truth!!! All the best- Seattle, Wa
Really appreciate it!
Thank you Ben for helping us!
My pleasure!
Once again a perfect explanation of how someone can start getting out of pain Ben bless you brother!
I appreciate that!
I walk backwards for 10 minutes in my backyard. Has helped my knees a lot. TY Ben Patrick!
That’s great! Keep it up!
Thank you so much Ben - looking to speed up my recovery using your tried and tested programme - have missed doing the exercises since my op! The hospital physios and the surgeon commented on how good my leg musculature and EOM were.
You are very welcome! Keep me posted! You got this🫡🫡
I love The Backward Treadmill! Happy customer here 🙋🏼♀️ I use it for warmups for my trail running too, noticed a difference in less pain and soreness I would get on my IT band/hips/knees. Also, going backwards then forwards as you show in video is a real butt kicker too for cardio.
WOW! Glad you are enjoying it! Thank you for sharing!
You’re the best, Ben!
Thank you!
Excellent Presentation
Thank you!
@@TheKneesovertoesguy you did so well, you answered my questions that I had been wondering about The Program you offered and the discounts helping to purchase the equipment. I can say YES now, instead of “Maybe later”
Have a great Sunday with your family!
♾️🙏 you too!
Got a crazy burn this morning from 5 mins of backwards walking on a treadmill we found on the side of the road but doesn’t work. Taken me a few months to be able to handle it without pain and with larger steps. Followed your progression advice. Feeling good and fitter and knees and ankles all moving in a positive direction. Great work as always Ben and the ATG fam! ❤❤❤
That's awesome and way to work! Keep us posted!
@@TheKneesovertoesguy thanks mate!! Went again today and really focused on pushing with the big toes… feeling stronger and better each time I step in the reverse treadmill. Definitely KOT which is a big improvement from when I first started with this treadmill. Decent resistance too.. eventually it’ll become to easy but then I guess I’ll just add volume and time.
Such a good burn in the quads, nothing quite like it. Soon I’ll up the pace, bit by bit.
P.S. my dog (English Staffy) plays on his tug rope which is attached to the roof while I do my reverse walking. We’re both getting a workout and feeling better for it.
just adding another comment for others... today did socks only, and really pushed through the big toe... seriously everyone, I'm now jogging on my toes when I've had serious knee pain about 6 months ago. I've never felt this good on my toes and can completely see the correlation between the pushing on the reverse treadmill and jogging on toes as it's pretty much the EXACT same motion.
Just so stoked, and while my right hip is tight and my hammy is out of balance with my left, I'm so much further along the journey thanks to Ben and all these videos, and getting some ATG coaching a while back.
At first I tried the sled but it felt weird and hurt. Maybe was just using too much weight... and there's something about pushing the treadmill belt that feels right. Small steps at first, as knees over toes hurt... and a few months of 100 reps/steps, then 200 reps, then OK let's do 5 mins... and I'm truly growing and developing so quickly.
Hope this helps add your fuel of desire to get cracking!!!
Ur the best Ben❤
Thank you!
treadmill turned ON has been a better breakthrough for me than water and backwards walking, it can be used as an even easier regression! the assistance, only wish it went slower, i can slightly push with it but it takes my leg along through the stride
Do you put the treadmill on a decline too?
Awesome! 👍
@@simonshurety3870 whatever feels right, yes, i adjust it a lot!
Really works... at 61 totally restored knees after years of marathons, triathlons & hoops
That's incredible! Keep it up!
Thank you brother this works
So happy to hear that!
Hey KOT Guys.. I have recently been educated that a worn out car tire makes for an Grade A, Top Choice Meat sled.. chuck weight in the tyre to add resistance. I've also thought you could just screw a plate with a post into the tire and add weight to that. (which reminds me I have to go drill some holes in tyres to stop the water pooling in them...)
I pretty quickly realised that a tyre on it's own is a pretty handy piece of training equipment when I picked them up and started walking (farmers walking you might say..) the tyres over to one of my fences and then hooked them over the top. Throw in a couple of slings and some weights (sand bags. dig a hole in the backyard and put it in bags.. or straight in the tyre) and you've probably got yourself a fairly comprehensive resistance training gym.
Best of all. When I asked old mate that suggested it where I could get said tyres (I suggested one of the local tyre joints) he said we're always having to dump them. Come down and see me, take as many as you want. Turns out he's the financial controller for one of the local Car Dealers. Free is nice. (and next time I'm up for a new car, I may have a slightly improved experience from the usual car yard shennanigans).
Should be pretty accessible to all if you can make a trip down to your local car dealer\tyre joint and hassle them for a few. I doubt they'd have any issue. Saving them money and they'd have a hundred sitting out the back they have to pay to move on. All the hippies would love the sustainability aspect too... Everyone is a winner. Mutual Agreement for Mutual Benefit.. how I love to roll.
Also. From a slings point of view. I used to work as a rigger and we were always throwing those things in the bin.. next to nothing wrong with them but they aren't safe to lift with. You probably wouldn't use them to install a nuclear reactor core but you could definitely use them around the house and off the beaten track for just about everything. Next time you see someone with a crane. Ask them.. They'll probably peg about 10 of them at you.. another job they don't have to do, another thing saved from landfill and another mutual benefit'.
Keep up the good work KOTGs
That’s fantastic! I don’t have much space now, but when I do, I’ll try that method! Thank you
@@TheKneesovertoesguy my absolute pleasure to contribute to the absolute magic that is your project from here in the faraway land of my residence. You are having a great impact.
This particular group of (aging) men that I got the idea from are very focused on maintaining fitness and health and share a passion for sports that I do. I was very ready to yell "Knees Over Toes Guy!" at them, as I often am but it seems they already knew all about it. Keep it up. I'm even considering doing the coaching training for my own benefit and maybe folding it that into my other suite of ideas to improve the world and my own standing and even starting a gym here.
💪Love the tips
Glad they help!
Loving this content! How abt a video on how using these exercises can transfer effeciency towards bssic skills in the basketball court like pull up jumpers , or defending flashy/athletic ball handlers in defence 1v1 ?
As my kids grow up, my goal is to be a superhuman 40-50 year old basketball player, so you can count on DETAILED hoops breakdowns then 👊❤️😂🙏
Could you do a video on dynamic warm up exercises to prepare for a basketball game@TheKneesovertoesguy?
Steady pace wins the race !
🙏🙏🙏
Thank you!
You're welcome!
Thank you.
You're welcome!
I need to buy one of those treadmills. Getting outside isn’t always conducive to my schedule.
Can definitely be a game-changer! Checkout atgequipment.com🫡
When moving onto the backwards sled, do you recommend high weight low reps or more reps at a lower weight? Or alternating both strategies? Love your content, it’s helped my knees hugely!
Either work! Depends on the goal! Mixing up both should work well and give you best of both benefits! Heavy strength and speed!
thank you
You're welcome!
Love all your videos, do you think backwards cycling will have a similar benefit?
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
I’ve been doing your program lately and have found it really beneficial for my knee pain! Can’t thank you enough. I don’t have a sled or treadmill to walk backwards on so I’ve been swapping this out for walking/climbing my stairs at home backwards in sets of 5 flights mixed in with heel raises, toe raises, and ATG split squats. It’s an especially great warm up for my long runs. Great results so far!
What do you think on the stair adaptation - since I haven’t heard you mention it?
Glad the program is working well for you! I don’t use or advise stairs here, as it is not as safe or scalable of an option. Can also be a bit tedious. I would try one of the options here, but if that works for you that’s awesome!
Thanks for the video, I just bought your book. My friend turned me into you because i have been having knee and back pains on and off (strangely enough they would happen early mornings and wake me up from sleep). I have been doing the backwards walking on ground and was considering getting a treadmill. I already have a spinning bike. Do you think biking can help the knee in any way?
That is awesome you are starting this and thanks for sharing! Bike is a clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
Can you make a video on exercises thay are gonna help you improve running?
This certainly is one of them! I also have an ATG Speed and Running Protocol on our ATG app. Would consider this if you are looking into improving your running. You also will find many gems in this video: How to Make Yourself a World-Class Athlete
czcams.com/video/jIngqODw8x4/video.html
Hi Ben or anyone at the ATG team. I’ve had Erb’s palsy in my left arm from birth. Its made sports throughout school more challenging. Today I’m in my mid 20’s and still working out regularly with ATG exercises. My Erb’s palsy is pretty minor compared to some of the severe cases I’ve seen but I have no external rotation from the nerve damage. I’ve created major imbalances in strength from the left side of my upper body compared to the right. I was wondering what you would recommend for me because I feel like most exercises don’t work and I’m not making much progress. Thank you and I support all you do.
Thanks for reaching out here and would love to help you address this! We don’t approach specific conditions, but rather a route of ability. More of it you have, less imbalanced you will be. I would use parietals which can be a great movement if external rotations for the shoulder cause you trouble, this would be a great first step! Checkout this video: Shoulder Ability Live Demo
czcams.com/video/eC8dc8GYFQE/video.html
Hey Ben, do you think I could use the glute-ham raise machine instead of a back extension for that QL exercise? Or is the back extension better?
A glute ham raise machine can be an awesome tool, but I find it safer and more accessible to train the QL Extension with a Back Extension machine. It will also keep your feet in place and provide greater balance and safety. I haven’t tried out your option yet, but if you find that can work well, awesome!
hi new to the channel.
cycling is the love of my life.( don't tell my wife)
but a bit of arthritis has come hunted me down. will this tool help with that.?
Can be an amazing tool here! Has helped many confront their arthritic knees: kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6
I just found out last night that my gym has a backwards walking machine, so I used it. It was superior to the short arc knee extensions I've done. I only did five sets of 30 seconds but in the last five seconds I was getting a serious burn. Afterwards my knees felt pretty good. Thanks, and how many times a week should I use this machine?
That’s incredible! Walking backwards you can do daily!
Hey there i was recommended to look at your Videos my question is i have a torn ligament any suggestions i dont want to damage any more by workouts and definitely do not want an operation.ty
Gotcha! Finding your pain-free level is step 1 and for many that is backwards walking. Has helped many address their issues and progress!
Hi Ben!
I've been following you and your content for a couple of months, and I've been using your exercises to recover from an ACL injury in my left knee. I've made significant progress, and I'm really thankful for that. It's all thanks to you! I've been telling my friends and family about you and your excellent approach to fitness, as well as your great content. It would be amazing if your method could be known worldwide, not just in the US. (I'm from Chile)
Right now, backward walking is no longer a challenging exercise for me, and I want to start using a treadmill. Unfortunately, I can't afford the ATG Backward Treadmill at the moment because the shipping costs are too high. Would you recommend a non-motorized treadmill? Can I achieve the same results with it as with the backward treadmill?
Thanks for everything you're doing, Ben!
PS: If you want to sponsor the shipping of the treadmill for me, let's call it a deal😄
Really appreciate the support and thanks for the update! Non-motorized treadmill definitely can work great here! Treadmill turned off is an excellent alternative I used to use!
Hey Ben, do you have any recommendations on how to regain full knee bend ability? I still can't fully bend my knee yet, there's some range of motion I haven't regained since getting meniscus surgery, and I'm wondering if there's any way you could recommend to regain it. Thanks!
You can progress your knee ability by stating with movements like reverse sled or backward treadmill. From there we cover movements like the reverse step-up, split squat, and squat. All of which when performed at a pain-free level can do a great job regaining knee ability. Has actually been a route that has helped many address their meniscus issues! Would love to coach you through it!
Coaching: atgonlinecoaching.com
💙
🙏
Is high reps of leg extensions a good alternative if the sled or the treadmill is not an option?
Not quite the same, I would prefer reverse step-ups if you were to replace backwards walking with something. Even just backwards walking alone can work great!
I have great progress with ATG routines. I'm able to do 18 tibialis raises with 10 kg kettlebell per leg and calf raises (KOT or regular) for 20 reps with 16 kg on me and I weigh around 78 kg. Nevertheless as I started my summer tennis season and play table tennis alongside as do sometimes soccer I have a stubborn posterior shin splint on my left leg. It got pretty inflamed but I got it under control but it steel has a point where it sticks. Massaging helps a little but it's really annoying. I'm pretty sure the cause is the soleus muscle and/or posterior tibialis but I'm not sure is it because of overuse or because of weakness. What do you think?
Appreciate the comment and question! Could be due to weakness and an imbalance in these areas! I like the KOT Calf Raise and Tibialis Raise to help here! Watch this: This Handled My Chronic Shin Pain, For Good. 🙏
czcams.com/users/shortsGdybvTslqVY?feature=share
@@TheKneesovertoesguy ok, I'll trust the process and keep doing those although I have good number already. I'll also try to release the tension on the soleus by massaging. Tnx for the reply!
Hello Ben, I hope you are well, I am writing to ask you a couple of things that have had me thinking these days.
1. When I walk backwards I should feel relief like you mention, but I don't feel that way, the truth is I don't feel any "instant" improvement, nor that blood flow increases, or things like that.
I'm not criticizing you or anything, but I want to know why, having grade 2 chondromalacia, I don't feel that relief even when I do it with resistance.
2. How might walking backwards help you? What exactly does walking backwards do to your knee? I understand that the main factor for knee rehabilitation is specific strength work, but I don't understand how walking backwards (without weight or resistance), being something so simple, can have such incredible results,
3. I want to start using resistance walking backwards as a warm-up before each workout, how much do you recommend I do to get ready for training?
I repeat, I am not criticizing you and I love your work. I just want to know what's really going on
edit: the other thing, can the 10 minute daily walk backwards be done at ANY time of the day?
Appreciate the questions and would love to help here! Sorry to hear that the backwards walking isn't giving relief! I would make sure you are scaling this movement to your pain-free level, and also make sure you perform this properly, with intent of getting your knee over your toe. We have helped members with the same knee issues simply by finding a pain-free level, and building from there: czcams.com/video/1599b1AzfMQ/video.html
Walking backwards works as a short range of motion movement that builds the knee over toe strength. Makes it easy to promote blood-flow and is used as a starting point in training I would also checkout this video covering the benefits: czcams.com/video/CiGVPlgAWZE/video.html&ab_channel=TheKneesovertoesguy
I think resisted walking backwards can be great! No specific metric here, and would simply find a level that feels pain-free and comfortable for you! You can do this anytime of day and see great results!
Rooting for you and would love to coach you through it!
Coaching: atgonlinecoaching.com
How to contact you for consultation for knee issues if one doesn't live in United States.?
We don’t approach specific knee issues, but would love to guide you through what we do and have helped thousands improve their knee ability! If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
czcams.com/video/Jwu8f42rLuI/video.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Always hope and checkout atgonlinecoaching.com to learn more!
Wish you had a program for scoliosis that worked as miraculously as your knee repair system.
Have a Back Ability Program which has helped many achieve similar success! Always hope: czcams.com/video/gtXb2updm3I/video.html&ab_channel=TheKneesovertoesguy
I worked hard for 15 months using ATG knowing I was due a total knee replacement. I am three months postop and wondered whether it is beneficial for me to start doing the program again or part of it so what would you recommend?
If you can walk, you can begin this first step! Is all about finding your pain-free level and building from there! Have helped many address this concern and definitely believe you can do it!
Can it heal bone bruise ?
It can help you improve your pain-free ability. Healing the bone bruise itself might require some rest and making sure you don’t re-aggravate the area. If you work this at your pain-free level it certainly won’t hurt!
I'm 47 and have been an avid trail runner for a long time. Just in the last 3 years I've developed knee pain in both knees. How much should each backwards walking session be in order to start seeing positive results? Thank you.
5-10 minutes a day works great and has helped many get on the right track! You got this!
Does it make a difference walking backwards with a sled while holding onto handles connected to the sled? My gym doesn’t have the belt
Holding onto the handles will make it trickier to get into a constant rhythm and greater knee over toe coverage, but people have done this and seen results! Definitely can work!
Any recommendations on why my ATG backwards treadmill kind of catches? I can't seem to get into a good rhythm for long. It absolutely works but it's like tripping every 50 yards while jogging lol
Sometimes you need to add oil to the wheel on the treadmill periodically. Checkout this video: czcams.com/video/AQQdCqiR2Uo/video.htmlsi=vqkCGhg4JaYnD-35
@@TheKneesovertoesguy thank you so much!!!
hey ben where is the social media etiquette vid
Here you go: 4-Step Social Media Etiquette Checklist
czcams.com/video/jfBtMy24W_4/video.html
I'm curious if walking backwards up the stairs is training similar function. It feels the same and is the easiest way for me in my current living situation but I want to be sure it's training the right function. I go up and down backwards about 24 times each way in about 10 minutes.
It will be more challenging to get into a constant rhythm and pain-free pump doing this. I would encourage using a flat surface. If you don’t have any way of backwards walking. Reverse step-ups work well and might be safer for you to do🫡
@@TheKneesovertoesguy Aw, that's too bad. I was really enjoying it lol. Thanks for the reply.
I tried dragging my weighted sled around my basement area and it felt fine, but I definitely got more of a pump and drip sweat doing the reps up the stairs. It was fun and it seemed easy to progress with added weight.
I can certainly see the safety concerns, however.
Really appreciate you taking the time to respond thoughtfully!
Hello, I recently shattered my left knee into 22 pieces in a really bad wreck. It’s been two years now and my left leg is still really skinny and weak. Looking for advice. Thank you.
Oh shoot! Would love to help and step 1 is reverse sled or backwards walking! If you can walk, you can start improving your ability from the ground up!
When I do a lot of backward walking/running (no resistance), I start to feel tenderness, borderline pain in my Achilles. This started at a time when I was probably going overboard with it - walking about 2.5 miles backward a day on sidewalk. Now the tenderness onsets after about half a mile, and subsides after a day of rest. Have you or your clients ever experienced this?
I have no knee pain, and do plenty of other KOT exercises that don’t give me pain, so maybe I should just stop backward walking altogether
Oh shoot! Sorry to hear about this! I would encourage scaling back the movement and finding your pain-free level to build from. Would also train the Patrick Step-up and KOT Calf Raise. Both excellent for the Achilles!
@@TheKneesovertoesguyThanks! Are Patrick steps good to do on a slantboard?
hi ben. my agility is utter dogs**t in sports to be honest. how do i improve it e.g what exercises
Checkout my “How to Become a World-Class Athlete” video here: How to Make Yourself a World-Class Athlete
czcams.com/video/jIngqODw8x4/video.html
Can be an excellent start!
@@TheKneesovertoesguy but it is more related vertical jump and speed. I want something related to agility
Was in the gym the other day walking backwards and looked up to see guys laughing at me 😭😭😭 I’m already anxious going to gym, last thing I wanted to see 💀
Oh man! This definitely builds mental strength too, and you’re stronger than you know! Thousands of people are on your side here too! You got this 🫡🫡🫡
@@TheKneesovertoesguy thank you 🫡
Do you ship to Canada?
Yep! Can checkout atgequipment.com🫡
What about pulling my lawnmower while mowing half the time?
That’s a cool idea!
Dude, where do i find a tradmill like that in Brazil?!
atgequipment.com and you can order one! We ship internationally!
What specifically do you say backward walking does? Strengthening the VMO in a functional method? What else? What about exercises that address stability/rotation? Like rotational whole body movements like club swinging? (I’m a Mark Wildman super fan).
I like what I see, just looking for more explanation. Too much false info out there. I am a personal trainer targeting deconditioned/injured clients, and this looks promising.
Thank you! The main use is safe circulation and gentle strengthening for the knees, which assists progress with deeper progressions. You can add a lot more to the ATG system! Check out last week’s back video for some more full body motion examples. 👊
I broke my meniscus aprox 1 year and half. , i love run, i love make explosive excercise, y love movement. ..but i lose this for this problem in my knees.
What would you recommend me for power, explosive and flexibility ? ..Actually i run 2/3 day 6-8 km x day and i go to the gym , but my knees still weak yet.
Sorry for my english sh1t ...and saludos y abrazos desde Argentina ¡¡¡
Reverse sled or treadmill will be a great place to start and has helped many get back to a pain-free level! I would checkout these two videos: How to Start Improving Bad Knees Right Now
czcams.com/video/Jwu8f42rLuI/video.html
How to Make Yourself a World-Class Athlete
czcams.com/video/jIngqODw8x4/video.html
@@TheKneesovertoesguy Thanks very very much,.
how many time for this exercice (on the ground ?)
You can do this daily🫡
would highly appreciate a complete fat loss guide
I have a burning calories and core guide you can find here: Burning Calories & Training The Core: 5 Unusual Things I Do
czcams.com/video/Dkt9vOqv-hM/video.html
I'm at the point of walking backward on a 6in wide curb. My legs are shaping up quite nicely.
That’s epic!
@TheKneesovertoesguy For almost a year, I've been doing it 1-2 days a week. It depends on the weather. At first, it was hard, but now I can do it casually. If I want to challenge myself, I'll either do it with my eyes closed or carry a 30lbs kettlebell.
I do single leg RDLs with the kettlebell and walk backward and forward briefcase carries on the curb. It works on my balance, calves, hamstrings, outer sides of my legs, and if it is cold enough, my cold weather tolerance.
You can get similar results without any equipment by walking or running backward up a hill.
Yep!
How often should I do this a week?
You can do this daily!
Can walking backward work on an elliptical?
Clever idea! But not quite the same, as you are not strengthening from the ground up and building through the foot like you would with actually walking. It’s a good idea, some properties might carryover. But nothing seems to beat sled or the backward treadmill for improving pain-free knee ability! That being said, don’t underestimate simply backwards walking alone! Has helped thousands improve their knees!
@@TheKneesovertoesguy Thanks for taking time to reply! Love your channel!
I noticed some videos are missing from your channel. What happened?
Always updating videos and content! I don’t post content for views, rather the education and benefit people get out of it🙏🫡
My =^.,.^= has this habit of running behind me and then he will mock bite me in the back of the leg. So I now have adapted to walking backwards from him! LOL And I am talking about 3 rooms worth too. So I am getting the exercise by force through the =^.,.^= 🤣
lol!!!!
I went backwards and went forward
Great!
Would walking up a hill backwards suffice?
Yep! Great option!
What if i use hills??
That’s a great option as well!
Dear ben i don't know how to contact you so i leave a comment here. I am Iranian so i don't have access to visa card could you pls provide another methode of payment for your programs ? Like crypto? I have knee Osteoarthritis and really need help and I am just 37.
Would love to help you out here! Reach out to our customer service team on our site: atgonlinecoaching.com , and we can see what we can do🫡
@TheKneesovertoesguy thanks for replying i contacted them immediately.
Is your program good for knee Osteoarthritis? My situation is not severe but I have it and I'm too young for these problems .
鬼掹腳！
🙏🙏🙏