 Next question is from Omar Anglin Santa Maria. What's the best way to get rid of knee pain? Every time I do a squat, it pops and I can't do a perfect squat from the pain. This is an area I would say where my answer has changed pretty dramatically over the last seven years or so. In the past, I would say foam roll your IT band, look at the hips, that's where some of it comes from. Now I'll say look at the feet, the ankles and then the hips. I'd say those are the three places and start at the feet and ankles and then move your way up. If you just consider the knee as a dumb joint, it really has serves one function. One function, yeah. So yeah, you really do have to kind of trace it back down to the feet and the ankles and the hips but really I think that we just haven't put a lot of emphasis on the feet and the ankles and what that determines as far as how that affects your entire kinetic chain. So it definitely plays a massive role. Well, I would actually first, because this person is saying they're in pain, it pops and prevents them from having a good squat, I would send you to the doctor. So that would be the first thing I did to potentially get an MRI because if they're in pain and they can't even squat down pretty far. Yeah, so there may be something that's done to you that you might have injured it somehow that's eliminating them. Then after I get the doctor telling me, oh no, their XYZ is fine, then we can go to work and I would go to work with Sousa and I would start with your feet and work the way up and more often than not, it's gonna be both foot ankle stuff related and hip, the combination of the two of those that's probably causing the stress in the knees. Yeah, that's a good point because I mean, you could have an acute injury, like you could have had something where, yeah, it put everything out of alignment because of a torn ligament or whatever, the case was that now you built this different type of recruitment pattern that you have to now try to retrain, but yeah, for the most part, a lot of the knee pain that comes from a lot of overuse injury. Yeah, and again, just to clarify, remember the ankle is super mobile, so I can flex laterally, it can of course forward and back, there's a lot of movement in the foot, the hip is super mobile, the knee flexes and extends, that's it. So if there's an issue in those two areas. Yeah, and that's the midpoint. Yeah, the knee is bearing the brunt of that. Here's a fun little trick, by the way, that you could do, I used to do this with clients, they would say, oh, my knee hurts. So then I would have them, I'd set up a physio ball squat, so if you don't know what that is, the ball is up against the wall, you put your low back up against it and then you move your feet away from it a little bit and then you roll down the ball and come up keeping your back straight. I would have them do that and then I would put a band around their knees and I'd say push the band out or maintain tension while squatting, do you still feel pain? Or I would put something in between their knees, squeeze this, come up and down, tell me if you feel pain. And if they didn't feel pain doing one or the other, it would tell me it's because there's stress on the knee because of an imbalance in the hips or the ankles. If you do that little trick and you find, wow, when I push my knees out against the band, all of a sudden my knees feel a lot better, you know it's coming from the hips or the ankles, it's not something maybe internally wrong with the knee.