Slowly and gradually increase the duration of your workouts as well as the pedaling resistance of your stationary bike. There are some fantastic alternative ways to alleviate knee pain and increase rehabilitation recovery. Because you may be unable to put much weight on your affected knee, rehabilitation works to regain some stability that might have been lost. Hours spent curled over the handlebars mean that one of the most common injuries cyclist suffer with is lower back pain Add in that many of us have jobs that require more sitting and bending. These include ice, ibuprofen, compression, and range of motion exercises. i did have my doctor prescribe a set of custom knees braces, cause the torn pcl is in the same knee that i previously blew out my ACL in (that got fixed) and my rigth collarboen is no longer attatched at oen end, so i have an issue blowing ligaments. These activities can include swimming, walking/running on an elliptical, and basic body-weight exercises [7]. In addition, we must test other ligaments such as MCL, LCL, ACL, and posterolateral corner to ensure you dont have other injuries. I have gone about 8 years now without the surgery without too many problems. A break in the collar bone of the shoulder (clavicle - figure 1) usually due to a fall off the bike onto the point of the shoulder or outstretched arm, or, from a forceful direct impact directly to the clavicle. Get Younger Fit with Personal Training Master, Seven Tips To Avoid Further Damage After A PCL Injury With A Personal Trainer In London. Sports Medicine, Feb 2014. Ususally, grade 2 injuries should be OK with rehab. Complete rest for the first 48 hours, after that, let pain be the guide to the speed of progression of rehabilitation. At what angle of knee flexion should the graft be tensioned at during posterior cruciate ligament (PCL) reconstruction with a single bundle graft? i tore my PCL (and ACLand MCLand) a few years ago in a head on collision with a car. Surgery for a ruptured posterior cruciate ligament is often required when other structures in the knee are also damaged. Grade 2 refer to a partially torn ligament. The ortho said grade 2 but its a complete tear. 2004. Stop immediately in case of pain! Additional symptoms may include a popping sound at the point of injury, pain and swelling in the affected joint, according to Mayo Clinic. Slowly slide the foot back into the starting position. Lie on your back and bend the knee ensuring the foot stays in contact with the floor. . Sometimes, cortisone, hyaluronic acid, or PRP injections are needed. In some cases, the forces on the kneecap or the medial compartment increase leading to early arthritis in these joints. One of the most common causes of PCL and ACL injuries is experiencing a car accident. The posterior drawer. The technical storage or access that is used exclusively for statistical purposes. Over time, you may expect to eventually ride a regular bike again outside once your doctor has given permission, although mountain biking after ACL surgery will have to wait. Repeat 10 to 20 times. Figure A is the sagittal MRI of a 32-year-old male who was evaluated by the orthopedic trauma resident following an MVC in which he hit a tree. Keep the heel of the back leg on the ground and gently push forward. Pellegrini-Steida lesion: What should you do? Journal of Womens Health. (OBQ09.35) However, grass, wood chips or even a squishy asphalt will offer less impact than the treadmill surface and will be a safer choice for those with knee injuries. Depending on the extent of the injury, you may need surgery to correct this condition. Reginster, J. Deroisy, L. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Take the stretch as far as is comfortable and hold relaxing into the stretch. Beware the insufficiency fracture of the knee, Advanced hydrodistension for frozen shoulder, Distal Clavicular Osteolysis (weightlifters shoulder), a grade 3 injury with symptoms of instability, a grade 3 injury with other injuries such as posterolateral corner or LCL tear. My knee area is bigger, because its still swollen! The posterior cruciate ligament (PCL) is also a common ligament to become injured in the knee. Frequently associated with medial meniscal tear. Some types of exercises in physical therapy, such as cycling, are safe and beneficial for restoring use of the knee after a torn ACL. For a better experience, please enable JavaScript in your browser before proceeding. Bicycling is a low-impact activity and is not weight-bearing, in that much of your weight is placed on the bike rather than your lower extremities. A knee sprain causes severe pain in the knee at the time of the trauma or the accident, cracking or tearing, and a feeling of knee instability. Apply cold therapy and compression 3 times a day until swelling is eliminated. Similar to the anterior cruciate ligament, the PCL connects the femur to the tibia. While there is controversy about whether a knee brace will help after a PCL tear, most doctors recommend a knee brace for six weeks following an injury. The knee is then swollen, red and taut (usually with the appearance of edema). As strength increases and resistance increases then more recovery time may be required between sessions. Even simple movements like taking one's shoes can cause . (OBQ04.161) Grades 1 and 2 sprains are treated non-operatively so long as there as no other damage to the surrounding ligaments or tendons in . Massachusetts General Hospital Sports Medicine. Some of the best exercises to strengthen these muscles include squats, leg press, and straightened leg raises however all exercises must be assessed and supervised to avoid reinjuring your knee. It's only by strengthening your muscles that you can relieve your knee joint durably and prevent relapses. But opting out of some of these cookies may affect your browsing experience. Here we explain how a professional therapist diagnoses an ACL sprain of the knee and demonstrate the Anterior drawer test and Lachmans test. As you can see in this study [10] many times PCL injuries occurs because your hamstring muscle fails to effectively do its job, and this is usually caused by overextension or overexertion. 6. Using a stationary exercise bike after ACL reconstruction can improve range of motion in the knee joint, according to Massachusetts General Hospital Sports Medicine. David Anderson is a professional coach with 15 years of experience in the sports and fitness industry. Overall, a PCL tear is graded according to injury severity: Grade 1 injury indicates a sprain, a grade injury indicates a partial tear and a grade 3 injury indicates a full tear. Pain under the knee cap is known as runner's knee and can plague cyclists as well. McArdle, W, Katch, F, Katch,V. (OBQ06.55) Bicycling also provides range-of-motion exercises to move the knee joint and support the cartilage. Lets of questions? Pierce CM, OBrien L, Griffin LW. However, higher grade 2 and grade 3 injuries are often treated with a knee brace to help stiffen the knee. Hell, walking is tough because I also have other injuries to the joint Inc. a sprained muscle and a bone contusion. (OBQ11.204) . Did you know that current rehab research discussed in details by the best personal trainer in Londonand theknee injury rehabilitation expert Jazz Alessi shows that a posterior cruciate ligament (PCL) injury mostly happens when the posterior aspect of your knee joint is strained? I didnt need crutches and was walking pretty good in 3-4 days. You have to take care of yourself, though. Not consenting or withdrawing consent, may adversely affect certain features and functions. A forum community dedicated to Mountain Bike owners and enthusiasts. If you're not a roadie, maybe you will be for awhile, for part of the recovery. Ensure stomach muscles are kept firm when performing this exercise. Knee Surg Sports Traumatol Arthrosc. 4. A PCL sprain is a tear of the posterior cruciate ligament. Copyright 2023 Lineage Medical, Inc. All rights reserved. More About Your Injury As a result, it, Posterolateral corner injury causes pain at the back and outside of the knee. Lance Stroll qualified P8 for the Bahrain Grand Prix, the Aston Martin putting in a strong qualifying . He or she may also move your knee into a variety of positions to assess range of motion and overall function of the joint. Inserts superior to the articular margin of the tibia, Deficiency leads to patellofemoral and lateral compartment arthritis, Anterolateral bundle is tight in flexion, posteromedial bundle is tight in extension, Anterolateral bundle is tight in extension, posteromedial bundle is tight in flexion, Anteromedial bundle tight in flexion, posterolateral bundle is tight in extension. Fall on the flexed knee with the foot in plantarflexion, Fall on the flexed knee with the foot in dorsiflexion, Non-contact twist causing knee external rotation and valgus, Non-contact twist causing knee internal rotation and varus, Direct contact blow to the posterior knee. Rehabilitation and strength exercises are an important part of getting back on track to a fully-functional knee. Lippincott Williams & Wilkins. (OBQ07.4) The only activity that I enjoy that really bothers the knee is skiing. Kassam-Adams N, Bakker A, Marsac ML. Another alternative can be supplementing your diet with glucosamine, which is an amino-sugar said to benefit joint health and structure [1]. Extend your left leg to drive your body up, and place your right foot on the box. KnowingPCL rehabilitation guidelinescan be even harder as every injury is different and a large percentage of the PCL injuries have aggravating factors. I am an off-road triathlete and want to return to trails esp running. Often, a torn PCL is referred to as dashboard injuries in reference to car collisions when the knee hits the dashboard directly. 3. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Oct 2012. Sometimes, recovery can take longer as the knee takes time to get used to not having a PCL. In other cases, you may land directly on a bent knee, driving the tibia up and . Sep 2010. Kisner, C, Colby, L. Therapeutic Exercises for the Human Body. The mechanism of injury may be a direct blow to the medial aspect of the knee, which is rare due to the protective effects of the other knee, but may also be due to a varus stress such as a runner twisting on to the side of the planted foot. All rights reserved. PCL injury classification. It is widely used in American hospital system, Food and Drug Administration (FDA) Registered. Hi Lucia, Car Accident: Dashboard injuries, where the knee is bent and the shin hits the car dashboard pushing the knee into hyperflexion is the most common cause of PCL tears Fall: Falling onto a bent knee with the foot pointing downwards is the most common sporting PCL injury Sporting Tackle: sometimes the posterior cruciate ligament can be injured during an awkward tackle when the knee is bent Injury to the PCL is the least common type of ligament injury in the knee and frequently occurs from direct trauma or fall on the knee. Pediatric Emergency Care. Unfortunately I can't ride at all right now. Copyright 2021 365 moves. It is made up of two separate bundles: ALB (anterior lateral bundle) and PMB (posterior medial bundle). Introduction. However, knee pain may be a result of many other factors. Skiing injury (the binding on that side pre-released). Use crutches, ice your knee and follow your healthcare . [1] They occur less frequently than anterior cruciate ligament (ACL) injuries as the PCL is broader and stronger. f you tear your ACL, you might have difficulty with putting weight on your knee and it may feel unstable or may collapse under your weight. This website or any of its content or links to third parties does not diagnose, advise, treat or cure any ailments, illness or disease. 2012 Oct-Dec. Wilk, KE. Progress this by going down to halfway (Phase 3 of rehabilitation) and then full squats (to horizontal) in the sports-specific stages. By the end of this phase, the athlete may be able to do proper cycling or light swimming. Aim for 3 sets of 10 to 20 repetitions daily. Hey someguy, what the hell did you do to damage your knee that bad?! PCL deficient . Jawahar R1, Yang S, Eaton CB. What is a PCL Tear? Preventing posterior tibial subluxation is a crucial part to maintaining an uninjured limb [10]. Among the isolated lesions, bone avulsions were nine (10.6%). JavaScript is disabled. is the pcl the one that holds in knee cap? I destroyed mine 9 weeks ago. Typically, ACL rupture requires surgical reconstruction in young people, while most PCL tears can be treated without surgery. Some examples of exercises related to the hamstring are leg curls and knee slides. Sometimes, people hear a pop or a sense of giving way. Which of the following is true of the injured structure shown in Figure A? Getty Pain at the front of the knee - on and around the knee-cap (patella) - is the most common presentation. Stretching exercises for calf muscles, hamstrings, quadriceps, adductors, and abductors. Tibial subluxation is a major aggravating PCL risk factor. Treatment often involves surgery to repair an ACL tear, followed by rehab exercises as part of your ACL recovery timeline. This means your lower leg twists more than normal in relation to the upper leg (femur). ACL tears are a common injury. i killed mine at the US open this year, (end of may) and still ahvent had it fixed, complete tear. The pain goes away soon but I'm guessing your whole quad/knee area has gotten a little smaller/weaker. You must in any case talk to your physiotherapist about when you can start it and what you can do. Recovery following injury hinges upon expectation and hope. Sports Medicine Arthroscopic Review. . Open kinetic chain exercises are described as exercises where the furthest points from the body (usually the hands or feet) are not fixed, meaning they can move freely [2]. This can occur during athletic movements like jumping. The Ulnar Collateral Ligament (UCL) is the most common injury in the elbow. Treatment of PCL injuries - especially grade 3 injuries - is controversial as there is little agreement as to the best form of treatment. Once this is achieved, apply cold after every training session. After week 1, the athlete may be able to maintain aerobic fitness with stationary cycling. Progress to Low resistance stationary bike Wobble boards with support: side-to-side, forward/backward Single leg stance 30-60 seconds (when full WB) . Strengthening of what muscle group most effectively counteracts the deficit that results from the damaged structure? Knee Rehab Program For PatellofemularSyndrome, PCL personal trainer rehabilitation specialist in London, Understanding the Scientific Connection Between PCOS and Mental Health, Managing Sciatica Pain During Sleep: Tips and Techniques, Osteoporosis and Ageing: What You Need to Know About Maintaining Strong Bones as You Get Older, Preventing Herniated Discs: Simple Strategies to Keep Your Spine Healthy, 4 PCOS Types & How to Identify & Treat Them. Good luck and get on the trainer!! A 35-year-old construction worker presents with medial-sided knee pain. The Lancet. This will stretch the large Gastrocnemius muscle which attaches above the knee. Do not perform knee range of motion exercises in supine lying (lying straight). Both injuries can occur from a sporting mish. A PCL injury leads to greater forces on the kneecap and medial (inside) compartment. If his follow-up radiographs show degenerative changes related to his PCL-deficiency, the changes are likely to be present in which of the following knee compartments? Repeat 10 times. Generally, I dont recommend surgery for isolated grade 1-2 PCL injuries. These include ice, ibuprofen, compression, and range of motion exercises. Curr Rev Musculoskelet Med. Apply cold therapy and compression following training sessions for 15 to 20 minutes to help prevent swelling from returning. Peterson, C. MD, Young, C, MD. Will I be able to do this again if the PCL is not surgically repaired? A severe sprain occurs when a ligament breaks. Normal sports-specific training should now be resumed. It will get better and you'll be back to how you were before!!! While no fractures were identified, the patient was found to have a tense effusion and bruising on the anterior aspect of his knee. I don't use a brace as I haven't felt the need for it. Necessary cookies are absolutely essential for the website to function properly. Motor vehicle accidents are also a leading cause of these injuries in pedestrians and cyclists who are hit by a car. These are only of the few exercises which should be avoided, due to strain placed on the posterior aspect of the knee. It originates from the anterolateral aspect of the medial femoral condyle in the area of the intercondylar notch and inserts onto the posterior aspect of the tibial plateau. Aims To completely eliminate swelling, regain full mobility, and build on strengthening exercises. The most common mechanism of injury of the PCL is the so-called "dashboard injury." 1 This occurs when the knee is bent, and an object forcefully strikes the shin backward. High tibial osteotomy to decrease tibial slope and correct varus malalignment; reconstruction of the PCL & PLC, High tibial osteotomy to increase tibial slope and correct varus malalignment; reconstruction of the PCL & PLC. You must be constant in your efforts and persevere! How to do it: Position yourself on your right side with your right forearm on the ground, forming a straight line from your head to your feet. Squat down to about a quarter of the way down and return to the starting position. Apply cold therapy and compression as soon as possible following injury and for 15 minutes every 2 hours for the next 24 to 48 hours. Some therapists recommend holding stretches for up to 40 seconds or more. These muscles act to straighten the leg and stabilise the patella [6]. The most reliable test is the posterior draw test. i had surgery to attend to the immediate trauma but went without repairs to the ligaments for a couple of years. Rehabilitation of isolated and combined posterior cruciate ligament injuries. This is usually the result of a sudden impact, such as when two vehicles collide head-on. The doctor didn't recommend surgery, just PT, which I did half-assed. A PCL injury usually occurs during a direct hit below the knee while the leg is bent. Understanding the status of your recovery may help you know what you can and cannot do within yoursports injury rehabilitationstage. The only time my knee hurts now is occaisonally if it twists a little bit, or when I fly ( don't know why though). I ruptured/snapped my PCL a few years ago , did some physio for about a month. However, the PCL injury usually occurs with sudden, direct impact, such as in a car accident or during a football tackle. With proper treatment and adapting your training, it, A Synovial plica is a fold of the synovial membrane in the knee joint. Sustained rehab over 6-9 months should enable you to get back to full function. Anelite personal trainer in Londoncan help you recover from your sports injury fast and safe. This exercise targets the inner and outer hamstring muscles at varying angles of flexion or knee bend. For, as large and complex as it is, your knee joint can easily be injured due to its dependence on surrounding muscles and ligaments for stability. (2) 5. at risk when drilling the tibial tunnel (increases with knee extension), lies just posterior to PCL insertion on the tibia, separated only by posterior capsule, Patellofemoral and medial sided pain/arthritis, PCL deficiency leads to increased contact pressures in the, Proximal Tibiofibular Joint Ganglion Cysts, Spontaneous Osteonecrosis of the Knee (SONK), Osgood Schlatter's Disease (Tibial Tubercle Apophysitis), Anterior Superior Iliac Spine (ASIS) Avulsion, Anterior Inferior Iliac Spine Avulsion (AIIS), Pre-Participation Physical Exam in Athlete, Concussions (Mild Traumatic Brain Injury). Contract the quadriceps muscles and hold for 5 to 10 seconds. Contact us now by sending an email with your specific challenges and we will help to move forward with your PCL injury recovery. See the article "Posterior Cruciate Ligament" for a more detailed explanation of the location of the ligament or see the photo below. Place the fingers on the muscle towards the inside of the leg above the knee (vastus medialis muscle). Increasing Knee Range of Motion Using a Unique Sustained Method. People respond differently to the stress of injury, and therefore, recover differently. Do not stop after the second session! PCL injuries can also result from a blow to the knee while it is. Use crutches if necessary. Iphone | Android. Can I Do More Damage Walking on a Torn ACL? The most common way for a PCL to be torn is from high impact to the top part . Include backward and sideways running drills as well as quick changes of direction. 6. People with a PCL injury may have pain, swelling and other symptoms. A gentle stretch should be felt at the back of the leg but it should not be painful. The ligament can also tear due to work injuries or automobile accidents. Exercises that push your shin bone (tibia) in backward direction should be avoided in early weeks. They are not particularly common injuries, although around half of cases occur. Whether you go with a non-surgical treatment or you need surgery and rehabilitation, you might be limited in your weight-bearing activities. Good luck. A healthy knee joint should flex to 120 [8]. The Posterior Cruciate Ligament (PCL) is the strongest ligament in the knee (2 times as strong as the ACL) and provides a significant amount of knee stability. If you diagnose an avulsion early, fixation is possible. Although at first Aston Martin were quite secretive . As far as cycling is concerned cycling is a very good exercise ; first because your knee is not bearing any weight . The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user. Sports Medicine, Feb 2014. A fall while skiing, a football tackle, the knee tilts in and the foot goes outwards, it is the sprain of the knee or what we also call a twisted knee. Traumatic Stress, Depression, and Recovery: Child and Parent Responses After Emergency Medical Care for Unintentional Injury. A sprain occurs when the ligaments are too stretched: It is in this case a benign sprain. If so, push surgery to the Oct/Nov time frame, when you'd likely be off your bike much more anyways for the winter. Earlier, we reported that Lance Stroll would be back in the cockpit of the AMR23 this weekend at the season opener in Bahrain. Adjust the gears to a low level that allows for a minimum of 90 repetitions per minute in the beginning. (2002) 692-93. Experiencing a PCL injury is never fun or certainly doesnt make life easy. Also, if you have rotational laxity in your knee. PCL injuries are traumatic knee injuries that may lead to posterior knee instability and often present in combination with other ipsilateral ligamentous knee injuries (i.e PLC, ACL). that might be why your knee hurts all the blood is pushing your ligaments out of whack. We suggest surgery only for grade 3 PCL injuries, especially if combined with other injuries such as a posterolateral corner or medial meniscal injury. As soon as you feel confident (you must at least be able to walk properly without crutches) and your physiotherapist allows you, you will be able to do some exercises on your exercise bike at home (if you don't have a stationary bike, the DKN AM-3i is very well adapted to rehab). This protocol is intended to provide the user . Start at 50% of maximum speed and increase each session to 90% of maximum speed. Also, in sports, we see a PCL tear when athletes fall directly on the front of the knee. Know from these PCL Rehabilitation Guidelines. Read more: Gym Leg Workouts for ACL Recovery. Fig 2. Palpating the injured area, or surgical incision if one is present, 5-10 minutes a day can help with this break down [4]. Pain and limited range of motion (ROM) after an injury are the most common symptoms of posterior cruciate ligament (PCL) trauma with associated ligamentous injuries. they work awesome (As they should) but other than that i havent done any PT, cant cause i ma not in the same place more than a couple days, and well, if i dont have someone looking over my shoudler i wont do it. Dunno about a PCL.ACL you def. Diagnosis can be suspected clinically with a traumatic knee effusion and increased laxity on a posterior drawer test but requires an MRI for confirmation. Can you bike w/o knee pain and instability? The PCL and the ACL together work to keep your knee together. Elbow Ligament Injuries. Non-impact exercise like cycling, elliptical training, and swimming might be less stressful to the knee. Travis G, MD, Marx, R MD. These cookies will be stored in your browser only with your consent. It is used during treatment and rehabilitation phases, as well as, The aim of taping for a Posterior cruciate ligament injury or torn PCL is to support the knee. Its crucial to know whats best for your path to recovery, and following the next seven tips regarding PCL rehabilitation and exercises might be just the way to get there. Medically reviewed by Dr. Chaminda Goonetilleke, 21st Dec., An MCL sprain or medial collateral knee ligament sprain is a tear of the ligament on the inside of the knee. JavaScript is disabled. (OBQ07.15) In the case of a rupture of the ligaments (severe sprain), a knee surgery can be considered and the ligament replaced by a tendon graft. Jan 2001. Start with training sessions of 5 to 10 minutes and increase them gradually. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. Posterior Cruciate Ligament: Anatomy and Biomechanics. Physical exam reveals 10 varus alignment when standing and a varus thrust with walking. I keep meaning to email her with questions about her injury. In Marla Streb's book "Downhill" she mentions she's got the PCL of a cadaver in her knee. Treatment can be nonoperative or operative depending on the severity of injury to the PCL, as well concomitant injuries to surrounding structures and ligaments in the knee. If you feel that the exercise is too demanding, rest for a day before resuming your exercises. VerticalScope Inc., 111 Peter Street, Suite 600, Toronto, Ontario, M5V 2H1, Canada. Often, a Knee PCL tear is associated with injuries to other structures such as the posterolateral corner of the knee, ACL, or meniscus. Aims To return to sports-specific training and competition. Knee anatomy and knee ligaments PCL, ACL and MCL. Do not resume sport too soon because too fast a recovery may lead to chronic instability of the knee. Treatment often involves surgery to repair an ACL tear, followed by rehab exercises as part of your ACL recovery timeline. Clipping into pedals and pulling up is good for rehab. With a PCL injury, your knee may feel looser as the swelling begins to subside. Generally, on examination, there is looseness in moving the shin bone forwards on the thigh bone also called Lachmans test. Isolated PCL injury occurred in (15.3%) cases, and combined (84.7%). It is still really painful, and hurts when I tweak it or bend my knee too much. This is a comprehensive Q&A collection on MCL and PCL injuries, patellar dislocations, patellar and quad tendon ruptures, knee dislocations and . As soon as you can walk again and your physiotherapist allows you, you can practice self-rehab at home. hamstring curls) in early rehab. Physical therapists usually recommend the practice of the exercise bike since it is a gentle, smooth, safe and practical sport to do at home. When the athlete is confident they should be returned to sport in a limited capacity,for example, a footballer may play only 20 minutes of a game. Whichever situation you have endured, there are several protocols to follow and many PCL Injury exercises you must avoid in order to have a successful knee rehab recovery. Associated injuries. May 2008. In teenagers, the top attachment of the PCL with a small piece of bone can tear, leading to a PCL avulsion. In fact, cycling is often prescribed as a rehabilitation method to strengthen joints and fix knee pain. No Hamstring curls or Stationary bike x 8 weeks Multi-angle Co-contractions quads / HS at 0, 20, 40, 60 degrees SLR x 4 on mat, out of brace, no weights PHASE V: ~6-8 WEEKS POSTOPERATIVE GOAL: AAROM 0-90 degrees AMBULATION AND BRACE USE: Brace x 3 months - Locked in extension x 8 weeks Crutches - Weight bearing as tolerated (WBAT) in brace The frequency of application can be gradually reduced over the next few days to no less than 3 times a day and always after mobility or strengthening exercises. Crap, such a low grade endo resulted in some high grade injuries! This is not medical advice. In the initial statement, it was revealed he'd had minor surgery on one of his wrists and when he arrived at the paddock this morning, he came wrapped up in a little plaster and sporting some quite obvious bruising.
Encouraging Funeral Sermons,
Jeffrey Donovan Dancing With The Stars,
Xml Files For Dayz,
Articles C