Can I Run With Peroneal Tendonitis?
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- เผยแพร่เมื่อ 12 มิ.ย. 2018
- If you are a runner with peroneal tendonitis, you're probably wondering whether or not you can run and still heal. This video by Dr. Christopher Segler will explain how runners can decide whether or not you can run when you have a peroneal tendon injury.
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About time I found a dr that can think outside of the text book.
Hey Ben, Thanks for watching...and for you comment. Truly appreciate it!
Great video! Really appreciate all the information provided. You answered exactly what I was looking for.
Hey Carlos, Thank for watching and for your comment!
This is honestly the perfect answer I’ve been looking for. THANK YOU
Hey Jason, Thanks for you watching and for taking the time to comment! Much appreciated. Enjoy your next long run!!
Hey Doc! This has been the most informative and substantive video on the peroneal tendon! Really wish I had found your TH-cam channel sooner! Thank you.
Thanks Luke! Appreciate you watching and your comment. Glad it helped!
Thank you so much for the tips i know i should be doing but always neglect. The term "Aggressive icing" has helped immensely!
Thanks for watching and for commenting! Keep up the good work.
I'm going to try that out, thanks for posting this
Let us know how it goes
That was exactly what i needed! Thanks doc
My pleasure. thank you for watching and I am glad you found it helpful!
Doctor Segler, how do I find more doctors with your mindset!? As an ultra runner/weight lifter, it's been my experience that most healthcare providers are more interested in keeping you alive rather than keeping the health and metal well being of the patient. I agree with everything you said, THANK YOU!!!
Hey David, thanks so much for the comments! You are exactly right. Runners just can't accept long periods off running due to the mental toll it takes.
Thank you very kindly for this video Doc, I was in panic today while I was walking I had this terrible pain along my ankle and I'm goin to work on healing it badly!
Thanks for your comment and for watching! Heal fast!
Thanks for watching the video...and heal fast!
Thanks for this, and for understanding that rest may not be in line with what the athlete needs, and for offering alternate options!!!
Thanks for the comment!
hey Zoe
Thank you for this advice. I got the pain after a trail race a little over a week ago. I followed your steps exactly, with the immobilization for two days and then the exercises, and after a week the pain is at zero. I have not yet run, but I have gone on long walks with no symptoms of any kind. Will start running again in a couple of days, but take it easy. I have the MCM50K in 8 weeks and I want to be at my best for it.
Thank you for watching and commenting, Heal fast!
Thanks for this video!!
My pleasure! Glad you found it helpful!
Awesome Video, thanks for sharing your story. My Peroneal Tendon started hurting about 4 weeks ago. I have been protecting it and have decided to just refrain from running for 6 to 8 weeks. A big sacrifice, but I feel confident that I have made the best decision. I have immobilized it. I had a high ankle sprain about two years ago when I rolled my foot running over a choppy trail. I refrained from running for 3 months, having to boot it for a while and tape it up the first 3 weeks. . It was a big sacrifice, but it finally healed and I know that I made the right decision.
Thanks for sharing your story and experience so others can benefit. Since you've already been through this I'm sure you know how to maintain some of your running fitness, even though you won't be running while you heal. Heal fast!
@@DocOnTheRun With the high heel sprain I would run in a pool, but even then rather gingerly. With the Peroneal Tendon I am just going to take time to refocus on other things. I can lift weights and might bicycle in a few weeks. I have a little bit of runners knee so I am also going to focus on strengthening the Vastus Medialis oblique muscle while the tendon heals.
@@DocOnTheRun Just and FYI, I believe that the running injury occurred because a few days prior I had been lifting some heavy kayaks which stressed out my foot. Then the night before my injury my wife and I were taking dancing lessons and I stressed my feet even more because of the stepping which was occurring. So had I identified the need for rest the next day I would have just taken a few days off. Anyway, I just wanted to share the experience in hopes that others can avoid an injury.
@@willwill3755 Awesome plan!
How long you wear the boot
Great video. Have to say though running the Dolomites race with a month out on PT seems risky no matter how much you have trained. To each their own of course. Thanks!
Wow. this shit is on anothr level. ive watch 100s of videos for injuries bc im an MMA fighter (training). he says it like he is suppose to and hes good.
I would love to find out more info on this I'm from Trinidad an I run alot an just happen to injure my foot I believe this is the problem. I havent run in a year an a half an I want to start back as soon as possible, gain weight an lost a little confidence but I hope to be back on my feet fast.
I have to wear cowboy boots for my fraternity, and the angle my foot is at with such a high heel is causing insane pain and clicking from my peroneal tendons.
Thanks that helps me to understand
Glad I could help! Thank you for commenting!
Hello Doc nice video. I have peroneal tendonitis and I was in walking boot only when I was going out for 10 minutes. I start physical therapy and my therapist said to take out the walking boot. so now I already done 5 appointments with him but still the pain going on. do you think I have to go back to the boot and sleep with it? and do you recommend to put ice for 10 minutes and hot water?
I hope you reply to me. thank you. kostas
I had a touch of this in March 2021, I ran through it and felt alright after a week of cross training - now I've just finished a 37 mile (57km) ultra marathon in sandals. The ache is back but I think I'll be alright training through it again.
^^^ Anyone else who's wondering about a mild ache, you may also be fine to train through it.
Hey Lewis, That's awesome...glad you found a way to stay fit while navigating the recovery. You would make a great guest for an interview on the Doc One The Run Podcast. Let me know if you're interested.
@@DocOnTheRun I fear I'm not interesting enough to be on a podcast but I'd like to know more! I'm on development.lunar@gmail.com to discuss ? - Lewis
Are you feeling any pain now?
After you kept going through pain.
I have this injury after a 50 mile race a week ago. No pain during the race while running the first 37 miles but I had to walk the last 10 or so miles due to hyponatremia and the pain started. Following the race I had a lot of pain and swelling in my ankle and seven days later no swelling but some tenderness when I walk. I have rested the entire week except for some stretching and will start some aerobic cross training and strength exercises today. I have a training marathon in two weeks and a 100m race in 10 weeks.
Let us know how it goes!
Those boots are painful and heavy. Couldn't use it after the second day.
Extremely good . Any suggestions for posterior tibial tendinosis.
we will put one together for you!
I don't feel no pain it just pops and I don't have good mobility
Awesome video with all perspectives. What’s the best type of therapy and do strengthening exercises help the healing process?
Hey Sergio, Thanks for your comments! All depends on whether its tenosynovitis, tendinitis, tendinitis or a split tendon. The severity of the condition will direct the therapy...no one size fits all.
@@DocOnTheRun thank you for the response. My situation is not a split tendon (luckily) mostly tendinitis. I saw a doctor who proposed therapy alone, and being the runner that I am (we question everything) I wonder whether strength exercises can help me avoid future issues. I found it weird they would not recommend exercises. Thanks again.
I have no pain while playing football and running and can play gym but can i cure it
Can peroneal nerves tendinitis cause 5th metatarsal to be tender tot he touch and when walking.
Not sure if I have stress fracture
Hi Doc. I don't run but enjoy my walks. Have been struggling for 5 months. My recent MRI revealed a full thickness rupture of the P. Longus at its attachment in the sole. Not sure what to do. Can you advise please. The brevis has severe tendinopathy too. Fantastic video by the way.
Thank you for watching and glad you enjoyed the video. I cannot advise you without understanding your injury and medical history. If you want more detail specific to your exact situation, and prefer to meet and discuss with me personally, you can pick a time that works for you and block my calendar for a private call here:
www.docontherun.com/talk-to-the-expert/
@@DocOnTheRun Thank you
I recently injured my right foot. After a 23 km trail run with lots of hill i developed significant pain 24 hours post run just anterior and distal to my lateral malleolus ; along with pain with weight bearing after a few steps . I still do not have any swelling, or bruising. What is the main thing to look at when differentiating between a stress fracture or peroneal tendonitis ? Hard to tell if it could be a stress fracture to the 5th metatarsal or peroneal tendonitis...
Great question...Location of tenderness and which structures are tender with different forms of testing can help differentiate.
Can I run after surgery of superior peroneal retinaculam rupture?????
Where can I buy one of those two bin foot soaking tubs?
Thanks for a great video, very helpful. I have been suffering on and off with peroneal tendonitis for nearly a year - i guess you would call it mild - no swelling, no bruising, but a discomfort after running that lasts a few days, then eases but never completely goes... hasn't stopped me running, but would be great to completely get rid of it.Had some physio sessions which helped, and do regular stretching and rollering. Any suggestions welcomed! Thanks
Hello James, I am glad you found the video to be helpful. truly appreciate your comments! Every Wednesday I answer question live on the Ask Doc On The Run webinar. It free. You can sign up here and I'll answer your questions... docontherun.clickfunnels.com/askdocontherun Thanks! Dr Segler
Hello, I have same symptoms. how are you now?
#JamesThomas: I am in exactly the same situation as you. I'm just seeing your comment, 4 years later. Did you find any solutions or relief for your pain? I'm still searching.
@@sl2608 Hi, I'm pleased to say it has seemed to heal with time. No one thing solved the issue - rest, then starting to run shorter distances and building up. Lots of stretching, rolling, and in the past couple of years, strength work and pilates. Now it has moved up the chain, and my psoas/hip flexors have been playing up...! Joys of getting old...!!! But again all of things I have mentioned seem to help.
@@jamesthomas5714 That is great. Sounds like you've worked diligently and tried everything and it has paid off. One last question: Do you use an insole like Superfeet or Powersteps, and if so, has it helped? Also, what shoes do you wear?
my season starts in 2 weeks and this has been bugging me for the past 2 months
Did you do it?
Hello Dr,
I had this injury (peroneal tendonosis) last year in march, I did take it seriously and kept on playing just after 2 weeks of little rest, but things got worst, in June I did an MRI and found it was ruptured, dr told me to do PRP and I did, its almost a year and I still feel the pain, recently and had another MRI and it's still the same, dr gave me injections and some medications, but I still feel the pain while doing simple exercises, any suggestions for that plzz I really need to that
#danialiqbal: How are you now?
Thats how i got it. I was in a boot for fractured ankle came out and had peroneal tendonitis within a week.
Thanks for adding your comments! What did you do for the boot tendinitis?
Hi I'm Luis I was put on a cast with compression bandage .I make it a week on Thursday. It's not swollen I couldn't go up the stairs ,now I can i haven't try jumping .. but it feels better . Can I start stretching it with elastic bands ? Bike? Doctorr toll me to wait al least 2 months ,I just brought collagen pills..what u recommend me? Thank u.. it also hurts a little bit when I touch the bottom of my achilles
Hello Luis, Thanks for watching the video! Every Wednesday I answer question live on the Ask Doc On The Run webinar. It free. You can sign up here and I'll answer your questions... docontherun.clickfunnels.com/askdocontherun Thanks! Dr Segler
I've got a burning sensation below my ankle, would you recommend a fracture walking boot? If so, do you have a preference?
I am sorry but i cannot recommend a treatment without determine what the problem/diagnosis might be. \Wed can certainly do that through a webcam or phone consultation. If you would like to block my calendar for a consultation, you can do so here: www.docontherun.com/talk-to-the-expert/
I think i have this. Originally when the accident happened 5 weeks ago my whole leg was in pain for 3 weeks now there’s still some soreness in my ham and calf and my foot i still cant bend my toes or foot toward my head. What am I supposed to do? Theres no bruising just a little swelling and a little band feeling around the front of my ankle
Sorry to hear. Heal fast!
I have a cross country meet a week from now (9/24/18) and I think I have peroneal tendinitis (the school personal trainer said that I might have it) it really hurts to walk but it feels a little better when I run (after stretching)
If I ran the next two meets would the consequences be too bad or expensive (medical bills)
Thanks for watching the video, and for posting your question. There's really no way to tell what would happen in terms of whether or not your injury would be made worse...unless you know exactly the extent of the injury. If your school personal trainer said that you "might have perineal tendinitis,: it could get worse. But it also sounds like your personal trainer has not really made a diagnosis and you're not really sure whether or not you actually do have inflammation of the tendon, or the tendon sheath. So step one would be to figure out exactly what the problem is and then you can decide whether or not it's safe to participate in the next two cross country meets.
Doc On The Run hey quick update, I still have a lot of peroneal tendonitis symptoms and now I also have a few new problems, my calf also is in a lot of pain and my hamstring also hurts badly now (to the point where I walk with a limp because of all of the problems are in my left leg) so I don’t know how long I will have to recover and I don’t know what to do
i have a bruising and sharp pain on the side of my foot when i twist it outwards.i took a week off, returned to training but it still feels tender and sharp.
Literally I had that too
As long as it’s not painful to walk or run on it’s fine to do Leigh training
I’m experiencing some discomfort in the fifth metatarsal / perineal tendon area below the ankle. There is no swelling. However upon hamstring stretch and especially in down dog position this area feels on fire. In fact I cannot down dog right now with my right heel down. Starting to think this may be the nerve. It been hurting for about 10 days.
Basically I can dorsiflex and rotate my foot without issues but if I add a hip bend and dorsiflex, holy cow does it burn.
Hello
I got this injury around 4 weeks back while playing soccer and there was swell in my foot and I could also feel tendons snapping behind the fibula. I initially ignored it as a common ankle sprain. And the snapping occurred rarely in about 2 weeks and there would be some pain in the fibula area. But after 2 weeks there was no pain in that area and snapping was infrequent.later I consulted a orthopaedist he took n xray and diagnosed that there was no problem with bone,and forcefully dorsiflexed and plantar flexed... And didn't found the snapping. He recommended doing taping technique about 2 months and be careful with the foot. I want to confirm that will I be able to get permanently recovered from it and play soccer?
It's been 4 weeks from injury Now I am able to climb stairs without snapping which I initially couldn't.
Hello Ashwin, Thanks for sharing your experience. Sorry to hear about the trouble. My question is, if the orthopedist did not find a problem, why did he recommend a treatment like taping? And, did he say that you will be able to fully recover and play soccer?
Roled ankle 2 months ago jumping down 3 ft ledge. Ankle perfectly fine. Had some swelling and pain on top of foot x 2 days, But been having intermittent pain on side of foot on the bottom past 1 month along with clicking feeling. Negative X ray. Physical therapy made the pain worse. I can run sometimes but hurts even walk at times. Was finally given a boot last week and haven’t left house for several days now and going mental. doc will not order MRI unless I continue to have pain for few more weeks and says MRI is unreliable since it could make it look worse than it actually is but it’s the only to find out if I have tendon tear. Was recommended rest if I want to avoid possible surgery. FRUSTRATED.
So sorry to hear about the injury and frustration. In wold be frustrated , too! "Ankle perfectly fine" and pain for a month pain, swelling, clicking, and a boot just don't line up. Definitely not perfectly fine.
I believe I have tendonitis on the outside below the ankle. I have had it for 9 years already and it’s annoying/stressful. If I run on uneven grounds or walk for long period of time on uneven grounds it hurts and for days. I had to quit soccer early due to the pain and not being able to play well or walk afterwards with pain. I have never had it check out in a clinic due to money. What can I do!
If you have been waiting 9 months and it is still not better, no reason to believe it will change any time soon, unless you change something. Sounds like it is time to talk to an expert and develop a plan to heal.
are you kidding me, Im 14 and I just got this. I love football and its my life😭
I believe I am suffering from this but having a hard time understanding from this video. I had this pain on the outside of my foot on 9/28 and it forced me to bail on my fall marathon. I took 8 weeks off and began running again, 4 miles lightly and it instantly came back. I haven't run now in 2 weeks and thinking I wont be able to run a spring marathon either
Dave DiCerbo I have had this problem for 9 years. I got it when I was 16 years old. Yea 16! So I feel your pain. The first few years it was suffering even after high school, like work I would wake up with pain and not being able to walk without pain and limping. But then years pass and around the 5th year it got better for running but uneven grounds or soccer would make it come back. That’s why I quit soccer some years ago due to that.
@@Ablazey10 oh my. As a person whose run 13 marathons and was having the best race year of my life at 39 this hit me a little over 3 months ago and nobody can figure out why it's not healing. I feel like I'm doomed and I'm losing my mind given endurance running (while not elite I've been decent) has been what have given me a feeling of relevance in life given I dont have children or a significant other. I hate to see others suffering. I wish it was as simple as a stress fracture or broken bone but it's not.
I’m having the same problem bro. I’m a pro athlete, i play squash. I feel it happend to me due to over training and going too hard on my legs. I’ve been resting for like 6 months. But my ankle still hurts when i walk much or stand still for a bit too long on them. I know it’s really frustrating. i cant really understand what to do. And the popping sound that ankle makes freaks me. I tried to heal it the natural way with exercises and rest but cant see any result. I’m gonna consult a surgeon soon bcz i think i have a peroneal tendon subluxation. The only way would be surgery cz my right ankle is not stable and makes the popping sound while i walk. Lets pray and hope we find the cure and heal.
@@davedicerbo1382 Where exactly is your pain? I believe I have the same problem but mine is on the outside of the ankle, near the Calcaneous? I can only feel it for a second in the morning when I walk and after a run.
@@K.mersch bottom of the outside of the foot just in front of the heel by maybe an inch or so, not quite at the 5th metatarsal bone
Sir my peroneal muscle weaken due over use in badminton played with pain..from two years i feel pulling pain and cant do more run...what is the permanent solution..
There is no permanent solution
This happens every time I workout. I stopped caring about it cause resting would mean resting for the rest of my life. Doc can I get removed permanently or what is the permanent cure?
Yea you don't really need your peroneal tendons.
@@bobdobbs7828 ima assume this was sarcasm cuz that shit was hilarious
@@bobdobbs7828 Uhhh, think he means the pain, not the tendon.
But what if you have a cheonically dislocated peroneal tendon?
Hey Tammy, Thanks for watching. All depends on whether or not its painful.
If I don't have to train and I do the 4-week rest with the boot, what comes next to start strengthening the tendon?
Hello Roxana, thanks for watching the video and hope you're already better and back to training. Every Wednesday I answer question live on the Ask Doc On The Run webinar. It free. You can sign up here and I'll answer your questions... docontherun.clickfunnels.com/askdocontherun Thanks! Dr Segler
I have no swelling, but the pain in my foot/ankle/leg more so when I turn my toes outward and slightly upward can be B R U T A L after a run. I know that these are just temporary running pains as I am almost 31, the heaviest I have ever been(212lbs coming down from 230lbs), and have not been running much at all in the last 5 years.
Thanks for watching and sharing you story! Heal fast!
Thanks for watching...I truly appreciate your comments! Every Wednesday I answer question live on the Ask Doc On The Run webinar. It's free. You can sign up here and I'll answer your questions... docontherun.clickfunnels.com/askdocontherun Thanks! Dr Segler
I wore an air cast for 5 weeks and had no improvement. People need to look at possible gait issues and should probably have ultrasound done to make sure there is no tear. This type of pain can be caused by multiple issues and should be taken seriously. It took chiropractic treatment and lots of rest for me but since I have a partial tear, continuing exercise was not a good idea!
Wise advice. Thank you.
What is your recovery update.. Please share
@@vaddebb I went to a pilates instructor with expertise in gait issues and it really did help. I now perform regular stretching and avoid overuse.
@@monpederson thank yoy so much by God's grace i started physiotherapy yesterday.. Hope it will get better.. Praying🙏🙏
did it get any better
@@vaddebb
I have this after a heavy training block booooo
What if you actually have a tear in the peroneal brevis? With your biggest 600m tomorrow?! Coaches say “Run”! Mom says “DON’T”!! 😭
Can I do calf raises in peroneal tendonitis
Maybe...You can do anything you want. You just have to be prepared to pay the consequences! To figure out whether or not you could, we would need to discuss your injury history and present condition, first. If you want more detail specific to your exact situation, and prefer to meet and discuss with me personally, we could get on a webcam call or phone call today or tomorrow to help you figure out what you should be doing NOW to make sure you don't keep losing all of your fitness. If so, you can pick a time that works for you and block my calendar for a private call here:
www.docontherun.com/talk-to-the-expert/
2nd time having this, so annoying
Same and the first time took me out 5 months I’m so pissed. Did yours get better?
@@edub1170 yeah man it got better get that rest and nutrition, ice and heat always helps of course. glucosamine chondritine or whatever couldnt hurt i guess and hell throw some BCAAs. but definitely it will heal with rest and food.
Eyup mate hope alls doing well; how long did it take for you to heal and back running?
I have this since 1 year and a half. I get recover and two weeks later tendonitis was back. Quiropractic is the solution or surgery?
A year-and-a-half is an awfully long time! You must be very frustrated. It sounds like you need to make sure you have the right diagnosis but you also need to let it get stronger before you run on it again. It seems like you're just stuck in a cycle of re- injury.
That was the diagnosis and yeah really frustrated. Someone tell me its cronic, etc that's true? Did it twice to make it sure but i dont know it seems psicologic or maybe articulate. Im going to the quiropractic tomorrow. Its really common to feel something in the head of the perone maybe knee with the tendonitis?
Does anyone feel pain on the outside of their ankle near the Calcaneus or Inferior Peroneal Retinaculum? I feel it in the morning for a couple of minutes, my ankle just feels stiff. I've had this pain for about 1 year now, so annoying
Did you ever find a solution? I’ve been in pain for a year now too after rolling my ankle walking to my bed while drunk. Didn’t have any improvement after the first couple months.
I discovered today (9/20/18) that I may have tendonitis and I have a crosscountry race on (9/22/18) two days away should I still race ?
Good question Hector! Whether or not you should run the race all depends upon the extent of the tendonitis and your specific goals. in general, I always think you should run as long as you are certain you will not make the condition any worse. But you have to consider carefully your long-term goals and the extent of the injury you're currently suffering. It all depends on those variables.
If it hurts just don't do it, there is no point making things worse. I have a tendonitis for 4 weeks now and I can walk fine now but NO WAY i can run even 5 meters. As soon as there s too much weight on my foot it just hurts. I understand the doc s point about not necessarily stop doing anything but come on what s the point to fight the pain. That s not how your injury will heal. In my experience when it comes to tendonitis it s not about will ! it s about being able to perform pain free or not.
All correct! Mat is right. Above all else...get a correct diagnosis and make sure you know what the problem is before you can decide whether or not a problem will get worse.
Hi Doctor..i had a grade two ligament tear and peroneal tendonitis 3months back and i had wore fracture boot for 2months and i used to walk in them but i used to ice it aggressively..and now when i have started to run my peroneal tendons are paining..can you help me what steps shld i take further..
Thank you for watching and I'm sorry to hear that you are having trouble. I cannot make recommendations on which steps you should take now without understanding your case more. If you wanted to get on WebCam call or a phone call we can certainly discuss in detail.
@@DocOnTheRun yes sure we can connect
@@shaikhrashid97 Great! You can block my calendar for a call here: www.docontherun.com/talk-to-the-expert/ I look forward to speaking with you.
May i run 1 km during this problem ?
I could not say without understanding all the specifics of your injury and current current condition. We can certainly discuss all of that when we get on a webcam call to help you figure out what you should be doing NOW to make sure you don't keep losing your running fitness, and get back to running as quickly as possible. You can pick a time that works for you and block my calendar for a private call here:
www.docontherun.com/talk-to-the-expert/
@@DocOnTheRun sir, i am from india. My problem created last 14 days before when i move normally than i have very little problem but i feel pain during running
Sir, my running preparation related to competitive exam in indian railway and my physical exam on19/01/2023
@@SonuSingh-ki9hq Thank you for your reply. I do not offer medical advice through TH-cam Comments, but we can certainly discuss on a webcam call. You can pick a time that works for you and block my calendar for a private call here:
www.docontherun.com/talk-to-the-expert/
I don't buy this story at all. Not believable. I've had this injury for 2 years and cannot solve or relieve the pain. And he does it in 4 weeks? Nonsense. Aggressive treatment doesn't work.
@First name Last name exactly right. This video is nonsense--bordering on dangerous.
First name Last name yeah I tried resting it two weeks while still doing stretching and strengthening exercises that didn’t aggravate it, icing, the whole bit. Kept active by swimming and pool running after the first couple weeks, then adding in bike riding a couple weeks later. Tried walking more with some success. Tried running a quarter mile at my easiest pace. Felt okay during the run but after I couldn’t walk or stand long. Then I realized it was worse than I thought and went to the doctor. Two months later, back to square one, total rest except pt and non-exacerbating exercises like swimming.
Were you ever able to get rid of your pain? If so how? I’ve already had it for over a whole year now with no improvement and I’m starting to lose my mind.
Thank you for watching. Sorry you think it’s nonsense.
NO ...YOU SHOULD NOT. NO MATTER WHAT THEY SAY..... YOU MIGHT TEAR YOUR ACHILLES.. ASK ME HOW I KNOW...
HOW DO YOU KNOW?!?!
he propably got it him sekf
@@contemplatingduck
you speak too fast, i'm not a native english so i cant follow you...
eaudeviederoumanie that’s how we speak here in America
You can activate subtitles on TH-cam and also slow the playback if needed. Hope this helps.