So happy it's working out for you. Congratulations and keep up the good work!

I like how your videos are function > form. It has no try hard editing, just simple straight to the point. Shoutout from Slovakia. Keep it up!

@mitchellmclaughlin6360

5 жыл бұрын

Thanks man! I'm not one for flashy editing. I do my best to keep the sound and lighting decent though. Thanks for the Slovakian shoutout! Cheers!

Thank you so much, the stretching that you do is so helpful.

Footwear cutout is genius. Thank you, and goodluck bro!

I'm on the right path already seeing increases in foot strength,stability and achilles strength and flexibility. Just wanted to say thanks for your detailed video and the book recommendation. Happy running!

@mitchellmclaughlin6360

3 жыл бұрын

inda mitchell No problem! I’m glad it’s working out!

thanks for opening up about your recovery

thanks for posting your experience. this sort of stuff really helps me figure my **** out

You give me hope. Thank you

Thank you for recommendation. Purchased Running Rewired and learning how to correct some of my ankle mobility issues that I haven't learned from seeing two Physios. You've given me hope I can get back into my overnight hikes after two years suffering from archilles tendonopathy - midpoint on my left and insertional on my right. Here I am walking 30 mins around a flat field feeling pain and you kept running pretty much through your pain...just wow you are amazing. I hope all is going well with you! Cheers from Australia.

Thanks a ton for the video. Long time athlete former Marathon runner. Have had no help from podiatrist or other doctors with this and currently trying to solve it myself. I'll check out the book and try the exercises that you mentioned

Great video, thank you for making this. Struggling with this myself.

Thanks for sharing as my condition is almost the same as yours. I will check out the book for sure.

A few months ago i found this video and it helped me so much more than any physiotherapy ever did

Me too! I am 72 years old and have struggled with this for 6 months! Trying all your suggestions!

@qhudz_

Жыл бұрын

Are you still alive?

@Paris45627

Жыл бұрын

Your cat couldn’t careless 😂😂😂😂😂😂

Had a long day and my foot hurts so bad. After doing the exercise with the toes, the pain almost immediately was gone, there were some left but a huge relief. THANK YOU!

@mitchellmclaughlin6360

3 жыл бұрын

Bea Yu Makes me so happy to hear that! Good luck with your running!

I’ve been dealing with insertional tendinitis for about 8 months and have played basketball through it. Three things that worked the best for me we’re improving my ankle mobility, walking and focusing on a full plantar flex as well as walking up on my toes, and jumping. What I’ve found to be my problem was not actually using my achilles completely. It needs to be active through its complete range, often, in order to handle those ranges under exertion. Also, losing weight is helping me. This was my second time dealing with this. You can definitely heal it, but you must maintain it.

Gold, thank you. I have everything, and it still hurts. I ruptured it, sat out a year, came back, and it still hurts. Your recommendations never occurred to me. Thank you

@Th3BigBoy

Жыл бұрын

I'm so sorry to hear that man. I pray you have a good recovery.

@adrianking7947

Жыл бұрын

@@Th3BigBoy Thanks, brother, I feel good, actually. Just need to work out my broken Achilles.

Thank you. The fact that you did Western States while dealing with this makes me feel more confident about running Boston in a few weeks, which doesn’t even compare in level of difficulty. Been dealing with this lately and the toe stretches and eccentric calf raises seem to help (I think?).

Onto 4 years with this pain still not giving up and will conquer this fucking pain one day.

@maverikSK

3 жыл бұрын

Hey, hows it going?

Just saw this was curious on how you are doing know . Thanks for video

Thanks bro. I was getting ready for my first marathon and I thought I was just being a whimp. Nope. Now I'm praying no surgery.

@qigongkylar944

3 жыл бұрын

@Belle Jar will have to look up how to do those things, thank you 😊

@brianstrobel1963

3 жыл бұрын

@@qigongkylar944 did you ever get surgery?

@qigongkylar944

3 жыл бұрын

@@brianstrobel1963 yes. About 3 months out, doing much better, still walk weird, weak but no pain

Great Video! Did you use ice to help with during your recovery?

Wondering if this is what I could be dealing with. Back in HS I struggled with shin splint and tibial pain but after I got older and stronger is disappeared. Then in college, running only recreationally, I struggled with what seemed like pttd, arch and tendon deficiencies, and tight calves. Flash forward to now, I’ve seemed to have everything under control BUT my Achilles area. Just always feels tight, kind of like runners knee but for my heel and tendon area. Don’t have the same mobility in that leg. Always thought it was a foot, arch, and pttd thing but I’m now wondering if it’s been an Achilles issue all along.

I picked up Superfeet RUN orthotics at Dick's sporting goods, plus I train in Hoka Mach 6. That's 80 percent of what helped me. Then I picked up a small fitness ball the size of a golf balls with large outward dimples. Rolling my Facia helped a ton. Letting the ball dig in deep to my muscles within foot. Then a few times a week of ice on the plantar facia. It's mostly gone,but lingered around for 3 months!

I will look into the book. I’m a collegiate runner myself and this has been an injury I have had 2 years ago and now.

@mitchellmclaughlin6360

5 жыл бұрын

I hope this helps! Insertional AT is one of the hardest things to treat. I was pretty hopeless for a while.

@mdell-t4655

5 жыл бұрын

Mitchell McLaughlin right now I’m feeling hopeless because I’m training well, eating and sleeping well, but running 30-sec short of my mile pr. But thanks for the video. I will try that

I feel numbness and pain where that area of the Achilles is at, but there is no swelling or bump whatsoever. What do I do?

I have it too, I play a lot of soccer and lately I been taking a break because the pain is just too much . I’ll try doing the tip toe stretching and see after 2 months if that helps

Did you already get rid of the tendonitis? I'm dealing with it at the moment and am doing the same kind of exercises. But it seems to take so long to go away. I also lowered my milage dramatically, but don't like it at all!

The knotted up muscles makes a lot of sense. I didn't have any problems until I had Morten's toe surgery March 2019. The toes are super stiff. I started hiking again and ended up with insertional achilles tendonitis on the same foot over a year later...no coincidence I suspect. The Dr. wants to cut again. No thanks! I'm going to try your suggestions. May you stay pain free and thank you!

@mitchellmclaughlin6360

3 жыл бұрын

That makes a lot of sense actually. I chalk up a lot of my Achilles problems to many years of poor foot mobility/flexibility/balance etc. I think we have to remember that our feet are complicated with many muscles and tendons. They aren’t meant to function like stiff bricks at the end of our legs. Working on my proprioception (for example, standing on one leg with eyes closed and trying to use toes to keep balanced) and “Toe yoga” (lifting and pressing big toe independent of others) has helped a lot with my Achilles I think, even though you wouldn’t necessarily think those things are super important when it comes to dealing with Achilles Tendonitis. Gotta make sure everything in the feet is working properly! Anyway, it makes total sense to me that a surgery on the toes could lead to Achilles tendonitis!

@MissVerdine

3 жыл бұрын

@@mitchellmclaughlin6360 Thanks for your input so much! I'm trying your advice and just a couple of days in I feel some relief. I wouldn't wish this pain on anyone. It's true, when your feet hurt, you hurt all over. Best of health to you!

I'm going to have to get that book! Skål!

I have finally gotten mine a lot better with a combination of 2 things, weighted calf raises both standing and seated, and foam rolling! Foam rolling my calf muscle with the my legs cross to put more pressure. That got me over the hump

I'm currently fighting with that nasty insertional tendonitis on both legs. I'll take in mind your suggestions, I hope they'll help me. Thanks for the video!

@Priyan0000

11 ай бұрын

R u fully recovered now or still suffering??!

@OreMan

11 ай бұрын

@@Priyan0000 I'm not sure if I'm FULLY healed, but at least I can run now again and I only feel a minor soreness afterwards. I still stretch and use ice and walk on gravel and use foam roller intensively, but things have certainly improved hugely 👍

@Priyan0000

11 ай бұрын

@@OreMan Now your pain is gone or Still there While walking????? Please reply

@OreMan

11 ай бұрын

@@Priyan0000 I generally don't feel pain while walking, only after some longer runs sometimes.

Got this shit 8 months ago from skiing with shoes that were too small. I still haven't recovered and can't do the things I love. Suggestions from my physical therapist haven't helped or changed anything. I really hope this helps.

How was your achilles now? Did you end up having a surgery? I have the same exact problem for about 8 years now.

doesn't the stretch on the ball put your foot in a dorsiflexion position which is considered aggravating for IAT?

@LearnBeachVolleyballFast

11 ай бұрын

@MrMooremelody did you end up experimenting with this stretch even though your observation is right? I just tried it and it didn't hurt, felt interesting though..!

Hello Mitchell ! Any update 4 years later :p Did you beat the pain one and for all ? I'm also trying all kind of exercice/rest/stretching/icing, trying not to inflame the bursas and still work on the tendon/muscle to help it repair, but it does not seem to improve :p

My family dr diagnosed my heel pain as plantar faciatis but I just can't accept it as pain isn't at the bottom but instead more at the deltoid ligaments and at bottom of achilles where it attaches to calcaneous. I have been stretching and following all kinds heel pain exercises and didn't improve until I saw the youtube Podcast: Treat My Achilles in particular Mariyka. You will need to listen to a lot of her informative video about achilles to give you a good idea overall. 1st thing she mention is stop stretching the achilles if you have insertional tendinitis. Avoid running uphill. You still need to workout the achilles in such a way that it doesn't get stretched too much. Night splints are useless and may worsen if adjusted too much. Injured achilles of this type needs to "rest" the area. There are more tips in her video not covered here. All this is to relieve the pressure by keeping the achilles tendon not to pull too much so as to manage loads on achilles tendon and calcaneous joint. You still need to perform strengthening activities as this is the way to Maintain and/ or increase health of fibers/collagen in achilles tendon. In my case, I xc mountain bike which doesn't put too much pressure on the insertion area compared with my running. My pain is so much less after 2 week. Pain started 4 months ago and I can run 10 Km again with very little pain. Good luck and hope this helps. PS. Pain is your gauge. Stop what you're doing if intense pain shows up.

Thanks!

How time at day you doing this exercise?And how time?Ssory for my English)And you have pain at morning when start walking?

About to get an mri. My second year off after 9 years of cheering and doing flips and taking time off feels like it’s making it worst. I go to the gym, I wonder if doing legs is bothering it

Hope to make it myself! The pain really sucks! Did the heel bump reduce in size along with the improvement?

@mitchellmclaughlin6360

5 жыл бұрын

Not exactly. There's still a pretty legit bump back there. I will say though that in the past it sometimes got quite red and swollen after runs. Not so much anymore.

its a horrible injury you keep praying the pain has gone in my younger days i was a marathon runner i use to get a powerful pain in the achilles i use to put a infra red heater on the area then after i warmed it up put a ice pack on it some times it worked and got rid of the horrible pain ive tried all sorts of creams to no effect i also use to put a strapping on the area of the pain and hoped the pain would disappear

How are you doing now bro? Is it totally gone?

How is it lately? Did you tried to massage the area like some suggest? did it worked?

i'm pretty sure i have this. kind of came out of nowhere. did you notice a lot of pain walking, notably with the dorsiflexion? mornings are the worst, feels like a nail being driven into the backside of my heel about two inches up from the very bottom

One of the main problems with this area is the lack of blood flow to the area. I am currently dealing with insertional Achilles tendonosis and there is one thing my phys therapists and Ortho doc recommended I try. Acupuncture. Many studies have shown acupuncture working to increase blood flow and aid the healing process. I'm going to an acupuncturist tomorrow for my first session. From there I will be doing the recommended exercises, which includes calf raises as well as ankle stability exercises(which are EXTREMELY important). If(or when) I make progress I'll try to make a video of what I did. IAT sucks a fat one and I've been dealing with it for almost a year now. Fingers crossed!

@fuzzy4433

10 ай бұрын

how did it go brother been dealing with it for about the same time as well

@thermoplastischesaethylend1046

5 ай бұрын

​@@fuzzy4433 How is it going for you?

Thanks

Are you completely okay now? I have the same problem since last year.

I've been currently dealing with this for nearly 6 months now! I cannot get it to heal! It's the most annoying injury (and only one) I've ever had.

@DMGC529

5 жыл бұрын

yeppppp and it hurts so much

@fortyozsteak

4 жыл бұрын

Same here. After 2 months of resting it flared up again after a snowboarding trip and now hurts more than ever. I've been to PT, Sports Doctor, and nothing seems to help. Has anything worked for you?

@johnleyva5870

4 жыл бұрын

@@fortyozsteak during those 2 months of resting did you do any exercises on it?

@fortyozsteak

4 жыл бұрын

@@johnleyva5870 not during the initial 2 months of resting. I then started to work with a running specialized PT who had me doing an exercise routine to strengthen my calf muscles and load the tendon. He also had me incorporate very slow jogging that worked up to 30-minute runs. After about 4 months of working with the running PT the tendon eventually became so painful I could barely walk. I've now been resting it without exercise for 2 months and have no pain. I'm staying fit in the gym and on the bike and will continue to rest it for another 1-2 months for a total of 4 months of rest. Swelling has subsided and I have no pain at the moment. I'm going to possibly incorporate exercise eventually but at a much slower pace of increasing load on the tendon. I'm thinking recovery for this is about 12 months. I've never had an injury like this that consistently would not go away. It's brutal! Happy to share more info if you need exercises and stuff.

@johnleyva5870

4 жыл бұрын

@@fortyozsteak just my two cents but I think the reason that you flared up again after your snowboarding trip is because all you did was rested for two months with no rehabilitation exercises and then you jumped back into strenuous activity like snowboarding. Doing nothing but rest does help you eventually get to a point of having no pain, but that doesn't mean your tendons are back to 100% strength. From past experience I have found that once the pain subsides, it's crucial to begin tendon strengthening exercises (starting slow of course) to prevent relapses

I'm sorry I feel so dumb lol I don't understand the excercise at 5:23. Are you supposed to keep your foot still? Or are you supposed to move it all around the ball?

For me, stretching made it worse. I'm an ashtangi, and my tendinitis began just when I started pushing myself in my yoga practice.

Could you update us about your achilles?

I got the book, and I second the author. The book is like a physical therapist, but not 300 a visit, and not with the wasteful stuff. It's a professional running coach on paper.

Thx

Did you feel any pain during any of these exercises? I’m 99% sure I have this and have quit running entirely. Was down to a 5:30 mile until a sprain 6 months ago. Very debilitating.

@mitchellmclaughlin6360

5 жыл бұрын

Oh there is definitely some pain. 100%, and even the studies that involve eccentric drops often have subjects performing the exercises through pain. The stretch that I do with the ball definitely hurts a bit until you loosen up the tissue. That being said, obviously see a PT or something before you do anything too painful! But in short yes, it hurts a bit.

@GammaShotz

5 жыл бұрын

@@mitchellmclaughlin6360 Been trying some of the exercises and in just a few days already noticing a difference. I hope by the end of the year im able to run again!

@mitchellmclaughlin6360

5 жыл бұрын

I am so stoked to hear that man! Hopefully it works out for you :)

@amit77

3 жыл бұрын

@@GammaShotz update pls

@GammaShotz

Жыл бұрын

@@amit77 update: still having pain did shockwave therapy to destroy some of my scar tissue and it helped a lot. Now i’m back to these massages and stretches to hopefully fix it. Was in a boot for 6 months as well to prevent unnecessary flexing. In total been dealing with this for 4.5 years. Maybe some day I’ll be able to run again.

Ive had pain like this for going on 10 months or so now. I think wearing boots in the military made my tendon weak because id wear boots that nearly entirely eliminated my foot to bend and steel toe surely didnt help either. Started when i tried a new pair of work boots that were really flat and after about a week it was unbearable. Still cant walk right. Especially in the mornings too. Good lord going to the bathroom is like walking on nails shoved in my heel bone. Im imagining i might need surgery.

Mitchell, did you ever take Accutane? Insertional achilles pain is one of the long term side effects.

@mitchellmclaughlin6360

3 жыл бұрын

Really!?!? No, I never have, but that is fascinating!

@totallyraw1313

3 жыл бұрын

@@mitchellmclaughlin6360 Yes it's very common, as are many other tendon and bone injuries. If you ever come across any kids on Accutane please tell them to get off it. I've had over 2 decades of chronic injuries as a result of taking it over a 2 year period in my late teens.

You have to progress further at the eccentric exercises to heal it. Bodyweigth seems a little too easy for you.

Hi broth Csn you send me the title of the book and Syrie name please Thanks

@mitchellmclaughlin6360

Жыл бұрын

Yep! Running Rewired by Jay Dicharry

How is it feeling now?

I have this and it sucks. Just started doing the exercises and also doing shockwave treatment. One week into it! Thanks for your story it helps to hear that there are individuals who are seeing improvements without having to have surgery.

@brianstrobel1963

3 жыл бұрын

do you have any update about your recovery?

@ctpang2008

2 жыл бұрын

@Dana Matulewicz - any updates ?

@destructionman1

10 ай бұрын

@@ctpang2008 He died.

Hey man Im a collegiate distance runner who is having the same problem.. For a while i suffered with mid-portion achilles tendonitis and i felt like i had beaten it but it really ended up becoming insertional, which i find to be even worse! I also have some ugly heel spurs (not as bad as yours) and was convinced tht I was gonna need to have surgery but hoping to prevent that at all costs since my team really needs me for conference in track this year. Do you feel you have made more progress since this video was made? Im looking for some positive news about the injury.

@stevete00

3 жыл бұрын

Hey Grant! I see you posted this 10 months ago. Did you get better? I have an ugly bone spur at the insertion of the achilles tendon and even fractured it while running. I was told to rest and let the fracture heal for 6 weeks then stretch for 4 weeks. I started stretching today. It seems you and I have/had a similar problem and I was wondering if you got better and what worked for you...

@grantocallaghan6891

3 жыл бұрын

stevete00 still a battle every day bro. However I have had multiple 1-3 week long stretches where my Achilles was almost perfect. I believe that one day I will be able to maintain that. I was able to train through and have a good indoor though where we won the conference championships. Trained decent through the corona outdoor season and now hitting more mileage for cross is kind of screwing it up again. My recommendation would be 5 reps of 1 minute isometric hold on each Achilles daily, cross fiber massage, and an anti inflammatory diet. For me these are the most important things but deep tissue massage on the calves also works wonders if you have any access to that.

@stevete00

3 жыл бұрын

Grant O'Callaghan Oh man! Seems like it’s gonna be a long road for me as well. The only thing we can do is stay strong! Thanks for the reply. It gives me hope!

@zanebutler4741

Жыл бұрын

Grant. I have IAT on left heel and it is absolutely depressing. It will get to the point where I can walk normal, so I start rehabbing myself and 2 days later same situation. I am very active for my age and this injury has stopped all of that. Frustrating!

Can you update if the pain is 100% gone now?

@mitchellmclaughlin6360

2 жыл бұрын

Yeah! Probably time for an update. The pain is definitely not 100% gone. And honestly I’m not sure it will ever be 100% gone. I will say that it’s, for the most part, manageable. Doing certain stretches and exercises helps a lot. I go through periods where I have almost no pain whatsoever, and then if I slack off with stretches and exercises it will often come back and get worse. But I’ve been able to run pretty consistently with a typical week between 50 and 80 miles for the last several years, and it’s at least no worse than it has been in the past. But I definitely need to stay on top of exercises to keep it in good shape.

Does ice help the tendon like is it good maintenance for it

@tomcat1319

Ай бұрын

For me it helped after my run. It would keep the swelling down and better blood flow!

Dang you talking about running.. I have it and I can't even walk!

@mitchellmclaughlin6360

3 жыл бұрын

You’ll get there!

@cancatssurf

2 жыл бұрын

Hahah me too

Brother mri shows Achilles tendonitis and plantar fasciitis. I’m in a walking boot. Even having a sock on hurts… this is depressing

@operationNOBO

2 жыл бұрын

Same but what fixed mine was walking backwards up hills very very slowly. Way better than heel drops. It is really an issue of tight hips, quads, and hamstrings that pull the calf muscle. The obvious foam rolling and scraping around the heel helps. Ice it for an hour on and off each day for two weeks in water and ice. The area receives little blood flow. Core strength helps as well and glutes. Diet, animal based, vitamin d. k2 , and cod liver oil. Depressing injury but if all of that fails, stem cell is the only way to fix it and in the US they dont offer the right kind of stem cell therapy.

@AntonioLiberato08

2 жыл бұрын

@@operationNOBO hi. Thank you for your reply! How are you doing now? I actually was put in cast for 5 weeks. Got it off a week ago then back in the boot for a few days. Last 2 days I have been using crocs without boot except night time. No crutches either. Working on posture while strengthening both feet and tendons. My left side took everything for 7-8 weeks and it was brutal! I have been thanking and being greatful to my entire body but especially my two legs and feet. I am finding my issues are from pelvic tilt and right leg is shorter than left. I love ice for both feet. I will try cod liver also. Thank you! Lastly I will check it stem therapy overseas since I am in NJ. Take care! Let’s connect!

@operationNOBO

2 жыл бұрын

@@AntonioLiberato08 Just dont stretch your calves and be inactive. If possible walk and workout to comfort levels. If overdone this thing will put you back to square one. The boot helped for me. It can be like a bad reacurring dream. Both of my heels are probably 75% healed. but this is over 8 years. I truly think the issue of strengthening, stretching the hips, core. quads, and hamstrings is more important than strengthening muscles in the foot. Bone broth helped as well. Id say if somewhat mild it can be cured within a few months. Severe cases being strict, 1 year.

Gosh, I've had this for two weeks now. I can't imagine loosing any more fitness, I hope these work.

@ForeverDirt3

3 жыл бұрын

Take it easy, had to take 6 months off of running.

@samuelroberts8449

3 жыл бұрын

@@ForeverDirt3 Oh god! I can not take 6 months off I need some scholarship money and I’m not getting any if I can’t run.

@trolol804

2 жыл бұрын

How long did it take you to recover?

@Th3BigBoy

Жыл бұрын

​@@samuelroberts8449 Are you better?! What happened?

the problem is that you run long distances. Long distance running is ruinous to human legs, unless you are an East African, a Kenyan, or thereabouts. Do several short sprints instead. It will make your entire leg strong. Long runs just wear your body down.

Ptx therapy can help with imbalances ---

Tight calves is the big cause for me.

Nice. Wait til you get to 54. Cheers

Run 3 to 10 miles with achilies tendinitis lve had it and limping constantly so this is bs ! Book sales only !

Hii how is it going?

How is Ur insertional tendonitis now

I put tiger balm where the pain was under a compression sock overnight....gone! and this is after two weeks of frustration/ painful slow runs. my skin was irritated but worth it!

@mitchellmclaughlin6360

4 жыл бұрын

Woah!! I will have to try that!

@josee4283

4 жыл бұрын

@@mitchellmclaughlin6360 unfortunately it came back the next day but it felt amazing to be be tpainfree for a whole day. I shouldn't have worked out at the gym. it's sooo hard to just rest!! that's my lesson it think...good luck!!

6 months of no running, stretching and no improvement. 2 months of HEAVY loading and I'm running again

@kamilpelikan5730

4 жыл бұрын

@MartinSchulz I used to do body weight eccentric heel drops and it didn't help at all. After 6 months I changed physio and she got me to do single leg eccentric heel drops with dumbbell. I started with a 5kg one and progressed upto 20kg. I also did single leg calf rise holds also with weights. Saw massive improvement

@fortyozsteak

4 жыл бұрын

@@kamilpelikan5730 heel drops off a ledge or just to the ground? My PT said stretching an insertional achilles tendon issue past the floor (off a ledge) will stretch the tendon making it worse. Heel drop off a ledge is more for Achilles pain farther up the Achilles tendon not at the base where it connects to the heel.

@stevete00

3 жыл бұрын

Did you do the heavy loading during pain? How often? 2, 3, 4... times per week?

@kamilpelikan5730

3 жыл бұрын

@@stevete00 twice a day. In the morning and in the evening. If the pain was more than 4 out of 10 I dropped the weight a bit

@kamilpelikan5730

3 жыл бұрын

@@fortyozsteak that's correct. Insertional tendinopathy gets aggravated by heel drops on stairs so you should do it on flat floor. I had mid portion tendinopathy so was doing the exercise on stairs

Eccentric exercises are not best for insertional. Do isometric holds instead. See Brad Beer’s vídeo on those.

@beepsilver

4 жыл бұрын

Studies show eccentric heel drops on a flat surface rather than drops below a step ARE very beneficial for IAT. Heel drops for midpoint AT respond well to heel drops below a step.

@sschwen8050

4 жыл бұрын

Yes but listen to Peter Malliaras who says he doesn’t recommend them anymore in favor of isometric holds. Both have worked for me but the isometrics have worked better.

Gee nothing was working because you kept running!! Then the time yoi took off you needed the correct rehab strething is not always the answer.

My farts smell like chicken poo

you have nice feet ! lol

Your load is too high!!! Learn to do a full deep squat.