 The first question is from the Francesca Marie. What exercises would you recommend for a client who is looking to strengthen their joints due to the fact that they had previous injuries that were related to sprains and or strains around the ankle and knee area? Yeah, okay, so it's hard to give specific recommendations because we don't know why or how your knee is getting hurt and your ankle is getting hurt. But generally, you can do, I mean honestly, general strengthening exercises are number one. So squats and lunges and your traditional strength training exercises done properly will do a lot to strengthen the muscles around the knee. And then as far as the ankle is concerned, I would work on both ankle mobility but also calf exercises and exercises that strengthen the tibialis and balance exercises to work on the muscles that stabilize the ankle. But I'm glad this person is asking this question because that is the right question to ask. Oftentimes when people have a sprain or repeated sprains or injuries, they think do less rather than do more of the right stuff. Yeah, like, okay, my ankle always gets sprained. I'm not gonna run anymore. I'm not gonna do that activity anymore rather than looking at the root cause, which typically has to do with weakness, has to do with imbalance. This is really close to the episode, the single topic, so we just did recently where we talked about knee issues, right? Normally that's, if you're getting like sprains and things going on the knee, that's normally a sign of instability in the ankle and hip. So right away, I would look into like Prime Pro. I would be doing movements for my ankle from Prime Pro. I'd be doing movements for my hip. Those in themselves will already start to create some strength and stability, right? If you're doing all those movements properly, that'll help you. I also would recommend this person train barefoot. Like, you know, a lot of times weak ankles also are weak feet. You know, you don't have a great connection to the ground and your feet don't grip the ground. You have good chances you could be overpronating and issues there. So barefoot training will be great and like stability stuff. So I love to take the situation like this, take somebody and the way we start our workout after we've done our hip mobility, ankle mobility, the first exercise might be something like a walking lunge. So you dress like what Sal is saying, traditional strength training. And then I'll do it like stability and barefoot. So I'll have them barefoot, not super heavy or anything like that because we're more about mechanics and they'll be walking across the grass. And as they're walking, they do a nice big lunge and then they stabilize and they're barefoot. Remember, and then they stabilize and lunge again, then stabilize and lunge again. Yeah, but they gotta do it right though because if their feet are weak and they go barefoot, they'll just pronate worse. You gotta really start slow and consider that triangle base of support. So you have that pressure that's evenly distributed. So from your big toe to your pinky toe to the tongue of your shoe, basically you wanna be able to be able to apply pressure equally and distribute that throughout your feet and have strength in that. So you're not tilting one side too much versus the other but also like strengthening the forefoot. So being able to elevate your heel as you lunge and then have stability in that and also doing toe squats and things like that as well. So just that way, you're a little bit more comfortable with your anything you're doing as far as your lower extremities and you have stability and support with that. There's a great exercise to both your points right there, right? So you're right, Sal. If you be careful, if you go barefoot that you can over pronate. I mean, that's also why I throw the stability in there, right? It's not about weight, it's about form. If you're barefoot and you balance and you stabilize between each lunge, it's hard to stabilize if you over pronate and you're off. So that's the reason for that. And then there's a specific exercise I like to do for this. And I think I showed this on my Instagram a long time ago. If you're curious about it, maybe I'll do it again. I'll try and describe it on the podcast as best I can. So Justin was talking about the triangle, right? So you have the two points on your foot. So it's like the ball of the foot and the other side of the forefoot and then the heel, right? The triangle. Yeah, so there's the triangle. So you're trying to think of that. So one of the things that you can do, so you take a quarter and you put it underneath the fat pad. So the top of the triangle, right? And on the forefoot. And when you rise up to do calf raises, the thing you want to watch for, and the quarter is really just to give you feedback. You're trying to think I want to push through that part of my foot. That's the whole point of the quarter being there. It's just giving you feedback. So you drive up through the quarter and when you do that, people that overpronate or have issues, weak ankles, they'll typically break out. So when they go do a calf raise, they stand up on their tippy toes and then their ankles break out to the side. And you want to try and fight that and keep them neutral. So and Justin alluded to doing like tippy toe squats. This is the regression before I take someone on tippy toe squats because if you go right up on your tippy toes and you overpronate, you have weak ankles. You're compensating, that's not good. Right, you'll break out. So what you do is you teach somebody to rise up on the heels, keep their heels in a neutral position, don't allow it to break out. Once they understand what they're trying to do there, then the progression to that is the tippy toe squats that Justin. Okay, now I know how to raise up on my tippy toes. I can keep my ankles neutral, not allowing them to break out. They're staying neutral and stable. Okay, now to progress that, I can drop down into a squat while I stay on my tippy toes. Yeah, it's strength and stability which is controlled by muscle is what keeps your joints safe and healthy. Personal story, right? When I was 14, I dislocated my knee cap on my left leg and part of the rehab was I went to a physical therapist and she had me do some very basic strengthening exercises. It was like a hip bridge and a couple other movements and it helped but it didn't fully help. And I remember I used to have to wear this brace with two hinges on the sides of the knee and when I didn't wear it, my knee just felt very unstable. Well, finally one day I got fed up. I mean, I did this for months and finally I'm like, I don't care, I'm gonna go to the gym and work out, whatever happens happens. And I started squatting. I started doing squats and within weeks, my knee was back to normal because I got it stronger. Now, if you want more specific instruction because again, it depends on who we're talking to, these are general answers. We have something called the Maps Prime Bundle and what you do is you go in there, you've got two programs and there's assessments. You take the assessments and then you can determine for yourself what specific movements are gonna help you best because here's the thing with strengthening and stability and mobility. One big piece of that is it needs to be individualized. If you do the wrong mobility movement, not only can it largely be a waste of time sometimes, you might actually be making things worse depending on what your problem is. So it's really important that you do a self-assessment which again, that Prime Bundle's got two programs and both of them have self-assessments. Look at your ankles, look at your hips. Those are the things that tend to cause issues with the knee. Of course, you already said the ankle. So look at the ankle, look at the feet. Do those self-assessment protocols in there and then apply the right exercises for your body. You'll be blown away at how fast your joints start to feel stable and how quickly you start to eliminate the risk of injury or at least the one that used to have. The more specific you can be, the better. And to be able to prioritize that now and not just kind of mask over it by getting back into your normal routine and work out and addressing it now while you have the opportunity, you're gonna benefit from that long-term.