Another post for you on corrective exercise for performance.

It is post that I lost but I am glad that Nick reminded me about it.

Now, Nick has been on EFI before.

You can take a look at his other posts:

• Corrective Exercise to Improve Your Deadlift – Part 1
• Using Corrective Exercise to Overcome an Injury – Part 2

Here we go with part 3 of Nick’s articles.

8 Things I Learned About Corrective Exercise for Performance

I could probably write a book talking about everything I’ve done with this experience but I think this gives you a pretty good idea of what went down. Here are some main points that you should take home from my experience that can hopefully help you whether you are a lifter or any kind of athlete.

#1 – Don’t be Afraid to Take it Easy Once in Awhile

I knew the importance of this and did deload from time to time, just not as much as I probably should have. Plan deload weeks and take it easy if you are feeling off. It’s OK.

However, you do need to be training hard enough to earn this. Many people don’t train anywhere near hard enough to warrant this.

#2 Find Someone Who Can Analyze You and Find Your Muscle Imbalances that Need to be Taken Care of

Everybody has something and anybody who trains hard is going to have bumps in the road and aches and pains here and there.

If you don’t, then you aren’t training hard, plain and simple.

But find out what could use some work and do something about it. You will thank yourself later and will avoid injury setbacks and probably hit some surprising PR’s.

#3 – Don’t Underestimate the Importance of Soft Tissue Work

Massage therapy, ART, chiropractic, self massage tools and the list can go on. Tissue work can speed healing, address muscle imbalances (when combined with the appropriate exercises and movement) and help keep your body healthier and functioning better like you wouldn’t believe.

It is so important that I actually went to massage therapy school so that I can better help clients.

A couple of things on this, though: make sure you know why you are working something and make sure you know how it affects you muscularly and neurologically.

“Rolling” blindly can do more harm than good. (I should have some work coming out about this in more detail soon)

Also, if you get work done by a professional, make sure that they know their stuff and at least have a decent understanding of what it is that you do.

With an injury to a muscle, other muscles around the area are going to need treatment as well since they will develop trigger points and adhesions as a compensation effect. If it doesn’t seem that you are getting back to 100%, perhaps synergists or antagonists need some release, whether it’s adhesions, trigger points or neurological related stiffness. In my case, my deep rotators, TFL, psoas transversospinalis, erectors, lats and teres major all needed work to truly get things better.

On top of this, the fascia in the area will most likely need to be released in order to restore normal movement. It needs to glide nicely in all directions. If it doesn’t, movement and muscles will not be optimal and healing will not be fully sufficient.

Keep in mind that once you break up scar tissue, it needs to be realigned through proper movement or you’ll be right back to square one. I also want to add that if you don’t have an S tool such as a thera cane or the kind I have, the body back buddy, you should get one. With my S tool, I can hook right into any specific spot along my back that I need to. I was able to get deep into QL and the surrounding musculature to break up lodged adhesions and trigger points. It’s amazing. Lacrosse balls also work wonders when it comes to getting deep into the hip. Without self massage tools, I can’t imagine how hard it would have been to fully heal the injured tissue.

#4 – Address Your Weak Points and Find Someone Who Can Help You Figure Them Out if You Aren’t Sure

I have been a huge fan of Louie Simmons’ work for quite some time and one main point that he always makes is that bringing up weak points is probably the most important thing one can do to raise their big lifts.

You can squat all day but if you have a weak muscle holding you back and you don’t take care of it, you will not progress like you want. I think that for a decent amount of time, I did not focus on what were truly my weak points. External obliques, glute max, glute med and lower traps all were holding me back. Since I was forced to deviate from my usual style of training, I’ve been able to make these all strong points through different methods and exercises. The results: my squat and pull have never felt better and I feel more stable than ever with my presses because of the lower trap and scap work.

#5 – Don’t Try to do Everything on Your Own

There was a period of time after finishing my time at Ifast and leaving La Crosse that I didn’t have anybody knowledgeable around me to keep an eye on my movement.

Once I found some knowledgeable people in Milwaukee (where I’m at now), things suddenly got a lot better. Surprise!

Even the very best lifters on the planet need training partners and coaches to help them get better. Don’t try to be a hero all on your own. It’s impossible to fully analyze yourself. Get some help from somebody knowledgeable and you will go much farther. If you do have an injury, find a new way to train hard and get better.

For me, I set goals on the major single leg lifts with the sled, with my special exercises, with conditioning and even with technique. With most injuries, there will usually be a way to still train hard without aggravating the problem at hand. Set some new and exciting goals and work on your weak areas so that when you are ready to go again, you will be even better.

#6 Do Everything You Can to Educate Yourself on Movement and Anatomy

McGill, Sahrmann, Kendall, Myers, Chaitow, Robertson, Hartman, Cressey, Kaselj and the list goes on; I’m always constantly trying to learn more. I always do so that I can better help clients; with my situation, I wanted to learn everything I could to make myself better and prevent future occurrences. There are a lot of very smart professionals out there putting out priceless information and you can always find something that can help you with your issues. I think a lot of people with injuries and pain tend to rely too much on doctors, specialists, etc. and passive treatments/temporary pain reducers.

Ultimately, you need to take initiative for yourself in order to truly fix issues and get better. If you are a professional in a related field, books and DVDs, etc. from people like those listed above can be great. If you are not, find a professional who can turn you in the right direction.

#7 – Have patience

This is probably one of the biggest issues for me. Injuries take time to heal, imbalances take time to fix and strength takes time to build. Let things heal and take an ample amount of time to make problem areas better and you will ultimately come back stronger than ever. At first, I wanted to go hard again overnight. I had to learn to step back and realize that it was going to be a longer process to get the healing and the training that I needed to come back healthy and stronger with. Be patient, work at things that will help you get stronger and promote healing and you will come back better. You have to invest both mentally and physically in the process.

#8 – Injuries Don’t Always Need to be a Total Setback

They really can be a blessing in disguise and just might help you get over a hump. Hopefully, my experience can give you some kind of information or some kind of push to help you with your own experience and get you on the path to new PR’s and better performances!!

Remember, train hard but also train smart!!

About the Author

Nick Rosencutter is a Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association and is also a Nationally Certified and Licensed Massage Therapist. He received his Bachelor’s degree in Exercise and Sports Science with a Fitness emphasis and Strength and Conditioning Concentration from the University of Wisconsin La Crosse, and received his diploma in Massage Therapy from Lakeside School of Massage Therapy in Milwaukee. He has worked with all varieties of clients ranging from fat loss to various levels of athletes and is also a competitive powerlifter. He currently trains clients at Southridge Athletic Club in Milwaukee and offers corrective exercise and movement training at Miller Sports and Wellness Chiropractic in West Allis. You can learn more at his website www.rosencutterultrafitness.com

Rick Kaselj, MS

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Back with part two of Nick’s injury story.  In part 1, Nick talked about how he used corrective exercise to overcome an injury.

Now in part 2, he talks specifically how he used corrective exercise to help him with the deadlift.

Thanks so much, Nick.

Enjoy the story and info.

My Back Gave Way

One day, I was doing sets of five on front squats w/chains. On the fifth rep of one of those sets, I felt something “give” on the left side of my low back. My entire low back was in pain and I couldn’t complete another set. I finished with some glute ham raises, cable chops, step ups, and a couple of other things just fine; however, the next few days my back hurt like crazy and I was definitely worried. I trained upper body fine and took the rest of that week off. The following week I felt a little better and was able to train decently. I got some tissue work done, got an adjustment and I felt like I was good to go; thus, I continued with my training for the meet and was actually hitting some PR’s for about a month or two after the “injury.” I decided against doing the meet but was still training pretty well.

What I Should Have Done

Now, what I should’ve done was taken a decent amount of time off from any type of intense training but when I’m in the zone, I’m in the zone. Anybody who’s competitive with anything can understand that. Well, the pain came back and I ended up making things worse as I tried coming back too soon a couple of more times. I had a grade 2 strain (at least) near the 12th rib attachment site of quadratus lumborum and actually had some bruising on the rib. This might not sound like much and there are plenty of worse injuries but it was terrible because it affected pretty much everything I did. Too much stress would cause spasms here and in many surrounding areas and it was real easy to restrain the area. The pain was nagging, sharp, annoying and sometimes extreme.

QL is technically a deep low back muscle though it can really be thought of as a very deep abdominal muscle. It attaches to the 12th rib, lumbar vertebrae and the posterior iliac crest and is a very important spine and hip stabilizer for almost any activity you can think of; thus, it was hard to give it the rest that it needed since its active so often. Since my left glute wasn’t doing its job for who knows how long, my left QL was working overtime and eventually gave. This was definitely a cumulative injury as the overload that occurred in this area from the rotation and shift that I had probably created a large number of microtraumas over time.

I had neglected soft tissue work for too long and hadn’t addressed imbalances appropriately for long enough. Needless to say, I had to back off from heavy powerlifting for a little while and I have eventually come to realize that the entire experience was a blessing in disguise. It forced me to take a step back to figure out the answers to some questions.

What caused this to happen and what held back my lifts?

What do I need to do to fix things so that I can come back stronger and healthier?

I Finally Took Some Time Off to Figure Things Out

Glutues Maximus and Medius Exercises

I took some time off and then had to figure out ways to improve my body and strength without straining this area and making things worse. It took some time and it took some effort but I pulled it off. I focused on hammering out gluteus maximus exercises and gluteus medius exercises, with an emphasis on catching my left glute up to my right.

Worked on My Obliques

I hammered out lots of oblique work to help stabilize my spine and pelvis better. I worked on biomechanics and technique until my shifts were almost eliminated. I invested in a sled so that I could strengthen my legs without straining my back. I got massage, ART and chiropractic care. I did everything I could to make myself better and heal the injury at the same time.

Single Leg Exercises Helped

When it had healed enough to allow it, I began to focus on getting my single leg lifts significantly stronger. I found that single leg variations didn’t aggravate anything while bilateral lifts seemed to aggravate it once I got to a certain weight. Single leg variations were something that I had done but had never really focused on getting strong with. Pushing these lifts up would help to iron out hip and trunk imbalances and increase strength and stability at the same time. I would rotate in 2-3 week cycles of barbell reverse lunges, front split squats, barbell step ups, yoke bar reverse lunges, one leg squats and bulgarian split squats while sometimes adding chains to keep things interesting. I ended up working in the mid to high 200 pound range for most of these, which was a good increase from where I had been before.

Exercises to Target the Glutes

For glute work, I put myself on a steady diet of one leg hip thrusts, one leg rdl’s, reverse hypers, clam shells, side leg raises, bird dog variations, cable chops, sled dragging, prowler pushing, kettlebell swings and other exercises that I’m probably not thinking of at the moment. I pushed these up consistently and am now doing one leg hip thrusts w/ a 135lb bar or lots of chains on my lap, one leg rdl’s with around 150lbs for reps, clams and slr’s with heavy bands and have gotten strong on all of these exercises. I’ve probably put on an inch or two on my glutes over the course of the past two years. I also did some psoas and adductor strengthening as my hips all over were not as strong or as stable as they needed to be. My back has always been a strong point for me while my hips lagged behind. For lower traps, I have done lots of Y’s, I’s, high to low rows and face pull variations. Since lower traps attach on T-12, which is close to that 12th rib, gaining strength, stability and endurance here has helped to provide added support around the area and also helped to rehab the area.

Exercises to Target Quadratus Lumborum

For direct oblique and QL work, I got on a diet of side bridges, rotating side bridges, cable hold variations (split stance, tall kneeling, squatting, etc.), cable chops, side holds and offset farmers carries. All of the single leg work obviously hit obliques and glutes as well.

One great corrective exercise that I had used previously as well is the offset step up. You can either put more weight on one side of a barbell or hold a dumbbell in one hand, and do step ups. The offset weight will force appropriate oblique and hip muscles to fire in order to keep your body square. I have seen these work not only for myself, but many others as well.

The added oblique and glute strength is a big help to QL since it now has the appropriate support from its friends. While I know that there are varying view points on reverse hypers, I absolutely love them and they were a big help in rehabbing my back and keeping strength up. The fact that I could train glute function along with trunk stabilization via low back muscle activity combined with the traction and decompression that the exercise provides helped me tenfold. If you do them correctly and with control, they are an amazing exercise for both posterior chain strength and recovery.

For biomechanics, I had a great colleague and friend of mine watch my movement to help me find where neutral was while eliminating my shift. I did this with the use of lighter squatting and pulling with either a barbell or kettlebell. I did plenty of mobility work for hips and spine as well as some stretching for left TFL (part of the shift) and psoas.

Previously, if I missed a deadlift, it was because of my hips. Getting my front or back squat up almost always meant that my deadlift would go up with it. So by now you are probably wondering, what happened with the old weak points now being stronger points and the biomechanics improving? Well, over the course of the past few months, I’ve dived back into some heavier bilateral squatting and pulling and I feel great. I’ve hit 30 pound PR’s on squatting variations after only a couple of workouts back at it and am gradually working my way back up on the deadlifts but pulled around 500 pretty fast and easy recently, and should be able to hit a PR when I really push it. I feel more stable and have more pop out of the hole with my new found glute strength that I never had before. I plan on hitting some big numbers over the course of the next year and I truly believe that had this injury not happened, I might still be guessing what it was I needed to work on.

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One more part to come. The above was part 2 and you can check out part 1.

Thanks to Nick Rosencutter for the great information above.

Rick Kaselj, MS

A great article for you today.

It is a guest blog post from Nick Rosencutter.

Enjoy.

Take it away, Nick.

Injuries are no fun.

They are a pain, literally.

They can stop you from doing something you love.

They can cause nagging aches and pains.

They can affect you mentally.

They can ruin your day.

They are something that most people try to avoid.

On the other hand, they can also be a blessing in disguise. This is something that I have realized first hand.

The Rush of Training

I absolutely love training, especially powerlifting. I love the thrill and rush of stepping on the platform to compete. I love pushing my body past limits and growing stronger both physically and mentally when I push past barriers with my training. I love being in great shape and moving weights that most people can only wish to move. I’ve loved training (notice I said training and not “working out”) for over 12 years without a break (which really isn’t that much and I still have a long way to go).

When I’m not training, I’m helping others train, reading about training or dreaming about training. The deadlift happens to be my ace and pretty much my favorite thing to do in the world. In my opinion, there is absolutely no better feeling than locking out a heavy deadlift as you feel every muscle in your body tighten up to make it happen.

The hip drive, grip strain, the glutes coming through, the back locking out, the traps stabilizing, the intrinsic foot muscles gripping the floor, the blood rushing through the veins and the rush that flows through the body and mind; just an amazing feeling that only certain people will understand. Not being able to do this for a period of time was devastating.

Great little video from Nick on Gluteus Medius Exercises:

Training Stupidity

Flash back to November of 2008. I had just done my fifth meet in about seven months, which was probably a little too frequently. I was on pace to pull my first 600lb deadlift at a bodyweight around 178-180. Training had gone well as I had pulled 610 with band tension, tripled 540 and had made good progress on most of my assistance work. Well, I ended up missing 570ish at the meet when I had nearly locked out 585 a few months earlier. Part of the problem was just training stupidity. I had gone too intense for too many weeks before the meet and had competed too many times. But I knew that couldn’t be the only issue at hand because when I made that attempt, the weight was coming up smoothly; I thought for sure that I had it locked. Then as I approached lockout, I just couldn’t finish it. I was upset to say the least.

The Injury was in the Details

So at this time, I was in my last semester in the exercise science and strength & conditioning program at UW-La Crosse. Luckily, I was surrounded by some very knowledgeable people who knew their stuff. I spoke with one of my mentors, an amazing strength coach who knows a thing or two about the iron game. I showed him a video from my missed deadlift. He immediately pointed something out that I hadn’t noticed or really even thought of. My left leg began to shake as I approached lockout. He looked at another video of a 560 pull I had made easily a few months earlier. I had some rotation occurring through my hips and trunk as I pulled the deadlift. It was subtle, but you could sure see it.

So what the heck was going on?

He evaluated me and found out that:

1. my left glute was not firing as well as my right with hip extension
2. my right shoulder had some issues as well
3. my subscapularis was very fibrotic and was stopping my scapula from moving as efficiently as it could

If you have ever read any of Thomas Myers’ stuff on fascia and exercise, this should make you think of the spiral line: opposite hip and shoulder.

I’m assuming that many who read this page know about the book, Anatomy Trains, so I won’t get into tons of detail, but the spiral line is a line of fascia that wraps around the body and at a certain portion of its path, connects opposite hip and shoulder together; basically meaning that an issue with one can affect the other with various movements.

This had implications with the rotation that was occurring with my movement. So he did some ART on my hip and shoulder (left TFL and right subscap among other things) and gave me a few corrective exercises to fix this imbalance that I had. This was probably my first real personal experience/encounter with the world of muscle imbalances and corrective exercise.

I had been decently well versed in every strength and conditioning modality imaginable but had apparently slacked on this whole other department. I was determined to fix my imbalance and get better. I decided to take some time off of competing and hammer these things out for a little while. The January following this encounter, I would embark on my full time internship in order to finish up my degree, which would turn out to be one of the best experiences of my entire life.

Muscle Imbalances that Affected My Lifting

Enter Indianapolis Fitness and Sports Training with a couple of guys named Mike Robertson and Bill Hartman. I learned a tremendous amount about training during my amazing time there and was totally immersed into the world of analyzing and addressing postural faults and muscular imbalances. I had no choice but to get better.

They discovered some of the same that my mentor at La Crosse had plus more:

• left glute medius was weak
• left glute max had gotten a little better but still wasn’t great
• external obliques weren’t where they needed to be, which meant that I didn’t have optimal control over my pelvis and trunk and was leaving pounds on my lifts
• lower traps were weak, especially the left side, which meant that my scapulae were not as stable as they could have been (implications for all of the big lifts)
• I had a slight shift and rotation with squats and pulls, which was definitely part of the issues listed above.

Those were some of the main problems for me. So I hammered out lots of special exercises to help balance things out and get my lifts up. I did however, make one mistake. I still trained too intensely, too often. I picked a meet that I wanted to do that May and trained for it.

Little clip from Bill Hartman’s Presentation in Muscle Imbalances Revealed – Lower Body Edition:

Now, these issues that I had were things that were probably going on for a long time. In my early days of training back in high school, I really had no true idea what I was doing (though I sure thought I did) as I pretty much just taught myself and learned from random gym rats and magazines back then.

The shifts and rotation that I had with my squat and pull were subtle enough that an average eye would never notice them, so who knows how long that had been going on. While I had gotten along fine and had built up to a respectable strength level and build, fixing some of these things earlier could have saved me lots of trouble and probably helped me to hit bigger weights easier. I mean, locking out a max deadlift with one glute firing versus two glutes firing is kind of a big deal. So anyhow, I was training hard and lifts were going up, etc. until…..

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That is the end of part 1.  I got part 2 coming up very soon.  Big thanks to Nick.  We all have an in jury story.

About the Author

Nick Rosencutter, CSCS, NSCA-CPT, LMT – Nick is a Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association and is also a Nationally Certified and Licensed Massage Therapist. He received his Bachelor’s degree in Exercise and Sports Science with a Fitness emphasis and Strength and Conditioning Concentration from the University of Wisconsin La Crosse, and received his diploma in Massage Therapy from Lakeside School of Massage Therapy in Milwaukee. He has worked with all varieties of clients ranging from fat loss to various levels of athletes and is also a competitive powerlifter. He currently trains clients at Southridge Athletic Club in Milwaukee and offers corrective exercise and movement training at Miller Sports and Wellness Chiropractic in West Allis. You can learn more at his website www.rosencutterultrafitness.com

Rick Kaselj, MS

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I have a guest video blog post for you today.

It’s from Justin Price.

Justin answers the most common question he is asked during his courses and at the conferences he presents:

What Causes Over-Pronation?

In the video, Justin shares with you:
- What over-pronation is
- What causes over-pronation
- How the shoes you are wearing can be making your pronation worse
- The influence of gluteus maximus on pronation
- How the illiotibial band and tibia affect pronation

Here is the “What Causes Foot Over-Pronation?” video from Justin Price.

Justin Price will be coming to Vancouver to present his course for the first and only time in March of 2011.

In this course, Justin will focus on Day One on the assessment side of things, and on Day Two he will focus on what exercises to give based on the assessment.

I selected Justin as one of the international experts to bring to Vancouver because I have learned a lot from him when it comes to lower body assessment, and his assessments of the foot have been very helpful.  Plus, I find his corrective exercises very unique and quite different from others I have seen.

That’s it for today.

On Wednesday, I will have a very exciting announcement for you – I can’t wait to tell you about it!

Rick Kaselj, MS

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I just want to give you a heads up on a course that I am hosting next year.

I will have full details soon, but here is a sneak peak into what will be covered.

Structural Assessment and Corrective Exercise Program Design with Justin Price

Course Description:

Main Objectives of the Course:

I have another interview with a fitness professionals that focus movement coaching.

Today I am interviewing Mike T Nelson.

He’s going to chat with us about assessing your client.

Mike Nelson has an extensive background in human movement and is even finishing up his PHD in Kinesiology. He focuses on personal training and movement coaching in Minnesota.

A Unique Fitness Assessment with Mike T Nelson

In Part 1 of the interview, Mike T Nelson will share with you:

- Who he is
- His unique approach to assessing clients

Read the rest of this entry »

I am hosting an amazing presenter.

It is Tara Keller.

Tara is a practicing Kinesiologist in Vancouver, BC, Canada that focuses on working with clients with injuries and movement dysfunction.

In the interview she talks about the two courses that I am hosting:

Introduction to Muscle Imbalance Testing and Movement Pattern Assessment

Corrective Exercise Training for Injury Management and Economy of Movement

Functional Movement Pattern Assessments & Corrective Exercise Training with Tara Keller

In the interview, Tara Keller will share with you:

What the Introduction to Muscle Imbalance Testing & Functional Fitness Course Covers, including:
- Assessing movement patterns
- Regions of instability

What the Addressing Muscle Imbalance Through Exercise Course Covers, including:
- Strategies for re-establishing functional movement
- Corrective exercises covering regions of instability through the ankles, knees, hip, trunk, pelvic region,
shoulder and neck.

Read the rest of this entry »

The Nuts and Bolts of Corrective Exercise Seminar with Eric Cressey

Here is a quick video of Eric Cressey from the seminar:

This will be the fifth time that the I have hosted the Fitness & Rehab Conference.  It is amazing to think that it has made it to the big 5.  With it being the fifth, I wanted to make it bigger than any of the others so I went out looking for a big name to match the event.

I am so excited to announce Eric Cressey as the headliner of the 2010 Fitness & Rehab Conference.

I didn’t want him just to come all the way from Boston to talk for 90 and leave.  If he is he, I wanted him to talk for 14 hours so we all can have all of our questions answered by Eric and learn all we can from him.

CLICK HERE to Download a Flyer of this Course

Description of the Course:

In this two-day course, Eric Cressey will provide a comprehensive overview of his approach to corrective exercise.  Over the 14 hours of learning, Cressey will present and you will get a chance to practice his unique initial assessment protocol and extensive corrective exercise strategies.  He will share his secrets on how he creates training programs aimed at maintaining a training effect and helping his clients reach their goals in spite of injuries.  An emphasis will be placed on practical application and hands-on learning which can be immediately applied to healthy, injured and athlete populations.

Interview with Eric Cressey on what you will learn at the course – Part 1

Read the rest of this entry »

Yesterday, I sent you an e-mail about needing your help.

With the creation of the Exercises for Injuries blog, I have started getting enquires from around the world about educational opportunities.  Most people are not able to attend my course in the Vancouver area but really would like to learn the content in them.  Those that contacted me have suggested that I start doing webinars so anyone from around the world can join in.  I want to hear from you, if you are interested in attending a webinar and what topics you would like to see.

Please leave a comment below answering these two questions:

Question 1: Are you interested in attending webinars?

Leave a comment below and let me know if you are interested in exercise rehabilitation webinars.  A “Yes or No” answer is fine but why you are or why you are not would be even better.

Question 2:  What webinar topics would you like to see?

I don’t know what you are interested in.  Here are some ideas that I though you might be interested in:

- Exercises to End Frequent Ankle Sprain

- Corrective Exercises to Running Injury-free

- Using Press Release to Get More Exercise Rehabilitation Clients

- Corrective Exercise for a Pain-free Back

- Exercises to Correct Poorly Firing Gluteus

- Scapular Stabilization Exercises

- Using Craigslist to Get More Exercise Rehabilitation Clients

$199 Prize if You Leave a Comment

Everyone that gives me their opinion will be put into a draw for a copy of the $199 The Truth About Osteoporosis & Exercise Program.

For more details on what is in the The Truth About Osteoporosis & Exercise Program:

Thank you for your help.

- Rick Kaselj, MS

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