Quad Strain Rehab | Rectus Femoris Muscle Injury (Education & Strengthening Exercises)
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- čas přidán 18. 05. 2024
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In this video, I discuss quad strains, including the anatomy and function of the quads, how these injuries occur, and outline a rehab plan with exercise progressions and criteria for returning to sport. You can also use this information to reduce your risk of injury, increase your quad strength, and improve your performance.
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Intro (0:00)
Anatomy & Function (0:14)
Rectus Femoris Muscle Injury (0:48)
Exercise Rationale (2:51)
Exercise Progressions (4:35)
Returning to Sport (7:56)
Guidelines, Not Rules (9:06)
Myositis Ossificans (9:30)
Knee Flexion Range of Motion: • Improving Knee Flexion...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Be sure to check out the blog with references: e3rehab.com/blog/quads/
Great video, helped me a lot..My prob is i can run and jump, have good extension but everytime i kick a ball i get severe pain in the rectus femoris..But give it a minute to calm down and i can start running again ??
@@44reaver me too. Run walk fine. Kicking hurts!
can you recommend a good barefoot training shoe ? not too expensive please
Excellent video. Very well explained.
I was going through so much pain from a pulled quad and the exercises helped a lot. I am now in much better shape within a week. Keep up the good work.
This was extremely helpful. Especially the way the return to sport criteria was laid out.
Amazing video. Perfectly explained. Thank you so much🙂
Did this program for about about a month 2 times a week in the first two weeks and 3 times per week in weeks 3 and 4 and my VMO tendinopathy that I've been experiencing for about half a year no longer bothers me. Thank you.
This is an excellent video. Thank you for creating and sharing such a great content.
Thanks for sharing! Great information and useful for application in our clinic. Keep up the good work!
Thank you for this super in-depth video! It has helped me tremendously. 💖
Hey thanks for the exercises healed my quads in a couple of days 😎✌️
Great vid. Hurt this area in soccer training this week. Had done so many squats lunges etc but realize these weren’t isolating this area. 👍👍👍👍
This video is very competent and informative. Thank you for helping me track my recovery with your scale.
Amazing video! SO informative, thanks so much!
Doing the exercise at 4:47 actually aggravated my pulled quad pretty bad. Thought it had healed for a second until trying that move. Was quickly reminded that yes, my muscle is in fact torn. I only suggest doing this exercise after your quad tear has actually healed.
No shit mate, this suggestion is stupid. Split squats are harder on Rectus femoris than even regular barbell squats.
This is very helpful. Thank you for making this video.
Cheers from Germany and a Big thank u! This ist the best Video with explanations i have seen, very well done. Looking forward to do my rehab regarding ur video 🙋🏼♂️
As someone who has trained with weights for over 30 years, and who is a qualified massage therapist, this is the best rehab-oriented, and information-oriented, video I have watched: I am massively impressed.
In somehow managing to pull both quads - simutaneously, in the same place - while front squatting, I had been searching for information/ videos that not only addressed potential rehab modalities, but also establsihed diagnostic and analytic scope for figuring out what happened [and why] - this is the first video that has encompassed my needs, so kudos.
Great analysis...
Excellent information!
Very helpful! thank you!
Great information!!!
EXCELLENT VIDEO!!!
excellent video!
bro ur amazing keep it up like ur work
You're the best ❤
Hi, i have two questions.
1) When you talk about the iso SS the affected leg is the one on the back right?
2) What about doing an iso leg extension with a physioball?
Thanks, great content ☺️
Thank you for the really informative video. In relation to the single leg lunge, is it the leg that is going behind your torso that targets your injured rectus femoris muscle?
I love this video, it is very help-full for me.
Amazing video, thank you! New subscriber.
Hello! Requesting for content on quad tendinopathy please! Love your channel!
injured my adductors last year..ur methods brought me back to win double national titles in bjj.
Hurt my rectus femoris this week...no doubt in starting these exercises !!!
- much love
Hey where did you have the pain location in both situation. Was it mid thigh for rectus memories and inside for adductors?
@@HeyIntegrity exactly yes :) ..back at 95% now...saving the 5% because I'm not pushing 100% yet. These videos are golden !
I have got this injury , i cant kick the ball or sprint but after resting 3 to 4 days i got good results now i can kick the ball easily without any , do icing regularly and streching
Can you please tell me the names of some stretches. Going through the same mate.
Great video , I currently have an 8mm tear in my Rectus Femoris and this is the perfect video for what I am going through . I also had the muscle lump you explain at the end and went to my doctor about it.
Does the lump fix itself over time with PT?
Hey man , im going through the exact same thing , 7mm tear with a lump , how long until youve noticed significant improvement
@ismailhadaoui4589 hey bro,
I was out for around 16 weeks before I started playing full games again . Lump is there for rest of my life , but the quad is operating back to normal now.
My advice for anyone that tears a muscle would be don't go physio etc until you have seen a doctor and got ultrasounds done. I went to physio for 8 weeks until I got my first scan and that definitely delayed my recovery, not the physios fault was mine for not getting a scan with the first week or 2 of the injury occurring
@kagame6524 hey mate I've got the torn muscle lump for ever now , but it doesn't prevent me from having full mobility etc. It's just the way it's healed unfortunately.
@@bluenosesparky2688 thank you for your reply, glad you're doing well now,
How is it that your lump is permanent and do you have any idea what actually causes it ?
Thank you for the great info, just wanted to ask what is the point in SLR exercises in level 2 and 3 to hold the other leg towards the chest why donot i let the patient's leg on the table as level 1? is there any added benefits of this ? thanks in advance
Sir, can u make a video on tight hamstring.
Just tore my quad a couple days ago.. Have not seen a doc and really haven't planned to. I was sitting on the floor, turned my right leg to get up and felt a cramp at the upper thigh. Been walking like a pirate ever since.
😂😂😂
Hello doc thank you for the video I got injured by a direct hit playing basketball knee to my tie to the outside of my quad. Are all these exercises good to help rebuild that or the range of mobility that I need I am in a lot of pain I seen 20 minutes on 20 minutes off keeping my knee bent back to press the lump down.
Mighty impressed with your knowledge and ability sir. If you dont require your legs anymore can I borrow them as mine are looking a bit skinny after 3 years of chronic hip problems. Go Nordics they are a daemon everyone should do. I try to train now but just end up with water on the knee and tenderness. My body seems to have failed me. Covid took all my health and every material item is now gone.
Hello sir,
Thank you for the video.
I know in the video you stated squats may not be the best for the rectus femoris development.
I noticed you are doing Bulgarian split squats in the video, are these good exercises for building muscle/strength in the rectus femoris?
I am aware leg extensions are “the best” for the RF, but to be honest, the exercise is a pain for me, so I tend to skip it.
Thank you,
Anil
Re-injured the rectus femoris from soccer kicks after 4 weeks of initial injury. Should I be massaging to breakdown the scar tissue?
Will go PT this time
What do you think about kinesio taping or thigh sleeve to help with the injury?
Thanks alot! Am I suppose to do 3 sets of lvl1, then 3 sets of lvl2, then 3 sets of lvl3? ❤
9:12 almost got a posterior cruciate ligament tear in this position during a football game.
my right leg was full extended and my left like in the position @9:12
my back got full contact with the ground..
i bounced back like on a spring :D
maximal stress for my left knee :D
All of these exercises are pretty impactful. Do you warm up for them? How long is too long to wait until the pain threshold sinks to 4?
Omg split squat isometric lvl 1 is killing me!!
could u do another full in-depth video for patellofemoral pain syndrome as well as patella tracking?
Yup! Should be up on December 26th!
These seem like very advanced rehab exercises. I’m about 4 months in. And still not feeling great. Is this normal ? Walking stairs still has some discomfort
Really enjoyed this video, some great info that I will try. I have a lump in the top of my quad that when aggravated can be pain and prevents me from kicking. With these exercises should this take away the pain over time ?
I have the same thing. I tore my quad and it healed itself. I have a dimple where the tear occurred and a lump above that area.
@@oui3666 how long did it take?
I've been injured with quadriceps tendonitis for more than 3 months now it's really frustrating rehabilitation exercises don't seem to be helping, does this mean I need surgery? Or quadriceps tendonitis typically takes more than 3 months to heal? I just want to get back into normal strength training exercises, I feel like 3 months is too long I'm getting worried if something is really wrong with my quads
It’s been two months since spraining. And I stopped working out completely. If I start again and it starts to hurt do I just push through it ? It’s a lot better now but i still feel pinches
Hey, thank you for the video. I just have a question. Does it mean that it's possible to start those exercises 3 days after the rectus femoris injury? Or do I have to be pain-free at walking first.
Its possible, depending on the severity of your injury and pain you have during the excercises. Pain management and graded exposure is key to rehabilitation, however i suggest you see a healthcare professional for evaluating your injury first.
Right, that’s what I was trying to figure out
hello i feel pain when i do the levl 2 exercice in 5:18 should i push myslf to do it or wait untill my legs heals a bit more
I encountered a severe thigh(quad)injury at work with deep tissue bruising. Squats have been difficult, along with some of the other exercises you have shown. Any recommendations? I'm trying to get back on the slopes and ski before winter is over! Thank you.
Bruising usually means a tear, that’s what happened with my torn hamstring so I would get it looked at because if it is a tear it could be serious
@@drewdriggers1931 how long it took to heal
Is it possible I strained my quads (I’m assuming rectos femoris) by overuse? I walked over 25 km for 5 days in a row with 1.5 days in wedges. And 10 days previous to that I was climbing a light house staircase with my back too straight up and by the time I got up my legs were a bit shaky and weak, and I couldn’t make it down the stairs on the way back down because my muscles gave out on me half way. They got better eventually which is why 10 days later on vacation I thought I was okay to walk this much. I’ve done physio for 4 weeks and it’s helped a bit but I still have sore quads and feel my muscles get weak on me. I am walking now which is great but I still feel injured. Plus pain on top of knee caps when I bend my legs. Any help would be appreciated 🙏
Now is six month but my it still have swelling but doesn't have pain but I feel uncomfortable sometimes what should i do
I have a question
I was injured the day I was playing football and I went to the doctor and had an examination and had an x-ray, and the doctor said I have an inflammation of the anterior thigh muscle and the pain is when I run or shoot
And he told me, rest for two weeks
I took a break for two weeks and felt that the pain had gone away and played and the injury returned as it was and then I took a rest for a whole month and I felt that the pain was gone and played but the injury came back and then I did exercises to strengthen the thigh muscles for 3 weeks on a daily basis, but I do not find any improvement and I saw in the video that it must The person should do 2-3 sessions per week instead of doing exercises on a daily basis, and is this the mistake I made that did not make me better?
I have a bump on my middle thigh for more than a year what should I do
Does the rectus Fomiros injury cause knee cracking ?
new sub here. can you cover quadricep tendonitis rehab on your next video please? thank you.
How would I be able to tell if I strained it or tore it?
Any tips on what to do if I have problems with full knee flexion? I.e. feeling pain when kneeling like you showed. Thanks.
Check out our knee flexion video!
I am only really having issues when I barbell squat at the moment.
Could I implement this rehab protocol in place of my squats for the session and then continue on my program as planned as it is unaffected?
Thanks
Hi, Chris. If you're only having issues with a singular exercise (squats), it may only be necessary to temporarily modify or replace that exercise. For example, tempo split squats may be a suitable replacement if they elicit similar adaptations (knee and hip strength) without reproducing your issues. I'm not sure if it would be completely necessary to replace 1 exercise (squats) with 3 exercises. We have upcoming videos on patellofemoral pain and patellar tendinopathy that might provide other useful education.
@@E3Rehab Hello, I would just like to ask a question if you don't mind as I have strained my rectus femoris. So here is my story, the first time I hurt it is when i was trying to do a fast jump spin kick (540 kick) for tae kwon do. After that I had to rest 1 day and everything was fine. THen I had a track meet for 100m, and 30m in i had to slow down because i felt pain, I rested a week then felt fine. Then I did another track meet and within the first 10 meters i felt a pop and had to stop immediately, and for a couple days it was difficult to walk. This was in June. Now I can do a lot just like before my injury. However, when I run(and i do spriting) I can still "feel" my injured area. Its not pain, but like a discomfort or a warning sign saying "hey you need to take it down." I recently did physical therapy, and it helped a lot, but whenever i run i feel it. Do you possibly know what is causing this feeling, how I can get rid of this feeling, and how i can enjoy just sprinting without having to worry about it? Thank you!
I ruptured both rectus femoris both 3rd degree, in different parts for different reasons. My left leg by sprinting in 2019 because my right kicking Quad was already ruptured in 2016. Extremely hard to recover. Took me 2 years had to relearn how to walk before i had me left leg injured.
You ruptured the tendon or the muscle of rectus femoris? How long were you not able to do any type of leg extensions or squat movements?
@@HeyIntegrity I ruptured the tendon which holds the belly of the muscle together. It took me 18 months I had to relearn how to walk with my new knee went through a period of muscle dystrophy i was able to run in two yrs but you don't run with the same leg strength, 65% weaker than your original leg. Your knee gets highly affected and later on your hip strength has to adjust majorly. Also I ruptured my other quad later on due to not properly fixing the first one in time, hip strength was unequal. Now they're both equal in strength but not the original strength, hip strengthening is a every day task.
@@Metalpazallteway is it the intramuscular tendon and the location is in the middle of the thigh? What symptoms did you have of an injury like swelling,bruising etc? I injured my mid thigh too. first with heavy squats and then kicking a ball but I didn't have bruising so I didn't take too seriously
I had pain and swelling and like a hard feeling right in the middle of the thigh for weeks to month. my quad was also shaking on leg extensions and started to atrophy. Did you ever start rehab like isometrics and leg extensions on your own in the first few weeks or months or you weren't able to because you could barely walk?
@@HeyIntegrity I could barely walk. 3rd degree rupture is different from 2nd and 1st degree. 3rd degree is the worst. I lost 70% of my right quad and about 40-45% on my left.
@@HeyIntegrity Thats why it took me 18 months to even regain full balance
Hi I don’t know if you will ever see this but could you make a video on avulsion fracture therapy and how to get your strength back after being in a boot for 8+ months
Avulsion fracture of what?
@@E3Rehab fifth Metatarsal bone
@@khalilmcdaniel1586 Rehab won't have to be specific to that injury. You'll just want to gradually improve the strength, range of motion, etc. that you lost while in the boot for an extended period of time (as you implied). This a basic starting point for foot/ankle strengthening (always make sure to get clearance from your medical doctor) - czcams.com/video/6WF4KHZBriA/video.html
Thank you I appreciate it! And I have been cleared by my doc as well so no worries!
Which leg is the injured leg for each split squat?
Hello, I would just like to ask a question if you don't mind as I have strained my rectus femoris. So here is my story, the first time I hurt it is when i was trying to do a fast jump spin kick (540 kick) for tae kwon do. After that I had to rest 1 day and everything was fine. THen I had a track meet for 100m, and 30m in i had to slow down because i felt pain, I rested a week then felt fine. Then I did another track meet and within the first 10 meters i felt a pop and had to stop immediately, and for a couple days it was difficult to walk. This was in June. Now I can do a lot just like before my injury. However, when I run(and i do spriting) I can still "feel" my injured area. Its not pain, but like a discomfort or a warning sign saying "hey you need to take it down." I recently did physical therapy, and it helped a lot, but whenever i run i feel it. Do you possibly know what is causing this feeling, how I can get rid of this feeling, and how i can enjoy just sprinting without having to worry about it? Thank you!
Hey man, a similar thing happened to me during a soccer match, i sprinted quickly and felt a sudden tear in my left legs quad and immediately hopped off, rested for 4 days and then did training with the team and felt the same pain... A week later i made it worse playing in a game and then after about two weeks rest i played in another match and at the end my leg felt rly sore... This was all in Early December and ive started doing light training about a week or so ago as im not feeling any real pain when doing so (mind in my first 3 weeks of recovery i also felt very uncomfortable when running) When i do maybe a small stretch on that leg i can sometimes feel tight and rly uncomfortable too. I wonder when it'll all heal up 100%
How's your leg now?
@@yousufiftikhar7023 how’s it now
@@thatballerinnit1884 update
@@caydenburns69 ayoo my leg has basically fully healed, by the grace of God, Im able to run perfectly with no pain afterwards, feel truly amazing and yeah ONLY negative is a have a small dent in my quad at the area of the tear but no real affect on my performance in sport... I think it took a total of 4 months to heal fully possibly 5 but that's because i was impatient with returning to sport. What i did mainly was light stretches and an exercises where i went on my knees and kept my upper body straight and then slowly leaned low to the back and then slowly back up (3x8)
GigaChad video
Can an insect or spider bite cause the rectus femorous to tear pull completely apart still having problems it's been a year.
Hi I sprained my quad around 3-4 weeks ago I was still doing small slow inclined walks on it and stretches and physio and swimming to try get it to recovery faster I then tried to run on it for 10 minutes last week and I feel I am back to week 2 on it but now almost a week later I am back to walking and hopping on it with no pain I just do not want to make it worse again or prolong any more recovery so I have stopped doing anything on it now is this worse for me or should I be trying stretches again I just don't want to make it
worse I can move it without pain and walk and hop on it with no pain but once I start trying to do physio on it, it swells up a bit and starts hurting and it's the same if I walk on it for a medium period length does this mean it's not ready yet? Should I wait for the swelling to go down fully before trying physio? Or should I just leave it be I just don't know how far along I am away from being able to get back to inclines walks and running
Have you ever experienced your rectus femoris snapping when you do leg raises
I pulled this muscle while putting my football bag down. I was in tbe split squat isometric position when it occured. Quite painful. Thanks for this. Hopefully it heals quickly.
What are your thoughts on cycling as a recovery excercise for this muscle group?
Hurt it doing the split squat in the first place 😭
i just strained my quad, what if it hurts during the exercise.
Hey! I have had problems with my quadricep for a month now since injuring it while sprinting in the last minute of the game (soccer). I thought i pulled it, so we compressed it really hard for 10-15 minutes directly after i felt it, i rested a bit and started recovery. Cycling, gym exercises and focusing on negatives.
A month went past, and i thought i was ready to workout with the team, i was wrong. Everything felt really good, UNTIL i wanted to shoot with my injured leg, i imidietly felt that sharp knife feeling. I went off directly and compressed it again… so im bummed out because i recovered for a month, but im able to sprint and do some acceleration, but as soon as i try to shoot the ball with that leg, i feel it.
Im able to pass the ball with no such much force behind it, but if i want to push it a little bit, i feel that knife thing…
I feel the pain in the middle of the quad, and its a bit sensetive right now bc i felt the pain yesterday… what can i do?
Should i really focusing on strengthening the leg back again before i try again or?
Sorry for the amount of text but i really dont know what to do…
Tell me please have you foud a way to treat your case its the same as mine and it happend for the 2nd time now ..is using ice good?
I had the same thing , except that I trained within a week of recovery and reinjured it . So I instead went to a doctor who suggested to take 1 month total rest(with icing) , then start rehabilitation . He explained it by saying when U kick the ball with a minor tear in Ur muscle it will tear totally like a tissue paper and would require surgery and 3 months rest . So better take a 1 month rest with walking and gradually move on to jogging and rehabilitation . Ull regret it if you go back on field too soon
U need to rest it but also u need to strengthen it same thing happened to me and once I injured it I immediately put ice . After I was able to a massage it (work out scar tissue ) I went straight to swimming , light weight workouts to strengthen it
You need to give it 3-5months to heal, the healing process depends on you. 1. diet (what you are eating, I suggest eat more fruits & fibrous vegetables) not strictly, just add more of those to your diet intake.
2. your exercise (do leg work that doesn't cause pain, use tensions bands, start light and progress up, walk uphill at least 1 mile, why because it puts natural uphill tension), massage the area lightly, & drink more water than you normally do.
3. Most importantly get enough rest aka sleep, your muscles recover and the body gets rid of toxins when you sleep.
4. Be patient and fight thr urge togo out there and play, if you cannot resist the urge to take time to heal you may injury it further and prolong it healing rightly which may lead to fully tearing it.
@@Savoyyaboy how do I know when I can start strengthening it, I can still function and walk normally which is weird the only time it hurts is when I put weight on it but it’s not crazy pain.. what should I do?
I ruptured my rectus femoris during sports but since it was the muscle and tendon surgery wasn't possible. Is there anyway to get it healed completely with physical therapy
Same shit happened to me
I keep straining my rectus femoris during squats
That reverse Nordic tho
i can’t do it it hurts so bad to just bend my leg into that position
Reverse nordics put too much stress on the patella. So much that the risk of irreversibly damaging the reteopatellar cartilage is a possibility. This is dependent on the weight and height of the athlete doing the exercise, which increases load a lot the larger and more heavy the athlete is. Also the shape of the retropatellar cartilage and trochlea, if not perfect aligned, increases stress on parts of the cartilage. Which nobody actually knows until they had an mri. Source: I did reverse nordics without problems for 3 months, slowly, with good form, and my quads were quite capable or bringing me fully down and up again. But at one session, I litterally blew of part of the medial part of the retropatellar cartilage. I had to get surgery, to get the damaged part out and microfracture to be exact. New cartilage has grown since then but it is not the normal hyaline cartilage which means my knee will never be able to be stressed as much again as if I had the original cartilage. Most probably won't damage their cartilage with this exercise, but some will and I suspect that this part of the population is more than the usual "some will get hurt with every exercise" because of the massive pressure it puts on the patella. Ask yourself if this exercise is worth the risk when you can rehab just as good without it.
Thanks for the warning.
@@happyjourney8675 I am glad I could help.
What exercises would you recommend instead for strengthening the rectus femoris?
I do agree that this exercise may put more stress on the ligaments and tendons surrounding the knee joints.
However, we must perform some form of knee extension without hip extension in order to fully develop the rectus femoris (since this muscle is a biarticular head, it doesn’t contribute to compound exercises such as squatting variations).
In general, yes, any single joint movement will put the joint in a more vulnerable position but that doesn’t mean we should avoid it.
If we do, we will have underdeveloped muscles and that increases the risk of injury by a whole lot.
Some examples:
Are you gonna tell someone not to perform tricep extensions because they put more stress on the elbow joint? No, because they’re necessary for strengthening the long head of the triceps.
Are you gonna tell someone not to do hamstring curls because they hurt the knees? No, because regular compound exercises such as squats don’t hit the hamstrings. If you really want to maximise injury prevention, a variation of a leg curl is a must for strengthening the hamstrings (especially the biceps femoris short head).
Same thing with this exercise: Reverse Nordics are awesome and you should always be cautious with an exercise that takes the joints involved through a large range of motion under stretch. Moreover, eventually you’ll need to do an exercise that mimics the same motion in order to prevent muscular imbalances and reduce the risk of injury of the biarticular muscles and joints involved in the body.
Injuries happen left and right. Blaming it on one exercise that may have contributed to the injury and ignoring everything else isn’t a good way of looking at it:
-Maybe your quads were stronger than your hamstrings, and because of the imbalance it led to having excessive strain on the patella.
-Maybe you weren’t carful enough with progressing on the exercise variations as you thought you were.
-Maybe you trained the exercise excessively. An overuse injury through a lack of variation.
There’s so many things that we need to consider in order to understand what may have led the injury.
No hate brother, just sharing my opinion. Hope you’re recovering 💚💪🏻
I should've read this before I tried it.. I tried it and boy did I feel that. The rest of the exercises no pain what's so ever. But that one I'm pretty sure damaged it more
its been two years and i cant even do a split squat without it hurting
Lmao
Always amuses me how Americans say egg, "ayyygg"
Wtf isometric leve 1 is impossibl3
Nordic option is begging for injury.
“May not” … “could possibly” … “might” … they’re not very helpful / conclusive research-finding words to be basing advice on.
Split Squats as RF rehab? Really? The one squat variation that's the hardest on the RF? And Reverse Nordics? One of the least beginner friendly exercises?
Please folks for the love of god, don't do these exercises to begin your rehab journey. Start with isometric/band assisted exercises or raises (the last suggestion in this video) that don't put the RF in a full loaded position straightaway, and only move to the above ones after you've regained your strength to do bodyweight squats pain free. Maybe the informed crowd is smarter, but for someone just searching rectus femoris rehab, suggesting these exercises is similar to suggesting an 400 lb dude to start preparing for running a half a marathon to lose weight.
This will make things only worse. do what u can guys not what sammy sausage on social media tells u to do