Dalton Urrutia @grapplersperformance

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🤼‍♂️🥋 Specific Strength ℹ️ Hamstring and glute strength are important to be able to elevate our hips and control our movement on the ground. ℹ️ Commonly people train their hamstrings with a bridge, having their knees bent. ℹ️ This drill challenges the hamstrings and glutes slightly more by making sure they are at full length before asking them to work hard. ℹ️ This will help you develop a stronger bridge in Grappling, hip elevation, and overall strength for performance and injury prevention. . ✅✅ Place foot on med ball - Lock out knee - Bring other leg up - Lift hips as high as possible without help from your arms. . - Hold 1 minute each side.

10 Jan 2020

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🤼‍♂️🥋 Leg Squeeze Strength ℹ️ Squeeze strength is important across many positions. ℹ️ This is one of my favorites ways to integrate it into core workouts. ℹ️ This is also specific positional strength for the guard and other transitional positions. ℹ️ Grab a heavy med ball (10-15kg) or more. ℹ️ Squeeze between the legs and drop back to a 45° angle and hold. 3x1min. ℹ️ Make it hard by adding trunk twists or holding weights.

09 Jan 2020

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🤼‍♂️🥋 Positional Strength ℹ️ A good level change and initial takedown movement looks a lot like a deep lunge position. ℹ️ Developing a strong base here and being able to move from that position without compromising force and power will help you have stronger takedowns. ℹ️ One of my favorite exercises to help here is a deep lunge isometric hold. ℹ️ Get into a deep lunge, 90/90 position. And lift the back knee off the ground. HOLD. ℹ️ If this is too easy, grab a med ball and squeeze during. ℹ️ 3x 1 minute each leg.

08 Jan 2020

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📚🔬 Safety of Blood Flow Restriction Training ℹ️ℹ️ INTRO: Blood flow restriction training (BFRT) partially restricts arterial blood flow into the muscle while venous outflow is occluded during exercise. ℹ️ Substantial strength gains can be elicited with lighter loads versus heavy resistance training. ℹ️ Current research has investigated a wide array of BFRT protocols and variables. ℹ️ To address varying advice and guidelines, some research has synthesized best evidence around standardized protocols. ℹ️ The use of BFRT during aerobic training and Resistance Training can be effective to increase muscle strength and size. ℹ️ The physiological mechanisms behind these muscle adaptations include: Acute muscle cell swelling. Increased fiber-type recruitment. Decreased myostatin. Decreased atrogenes. Satellite cell proliferation. ℹ️ It is also important to consider the safety of BFRT. ℹ️ The issue of safety remains inconclusive and inconsistently reported. ℹ️ Given the conflicting literature and lack of a validated, standardized protocol, the consensus on safety of BFRT use in a clinical population is unknown. ℹ️ Minniti et al. (2019) assessed the potential adverse events associated with BFRT. 📊📊 RESULTS: 19 studies were eligible. . 📊 Injuries included: Various knee-related disorders Inclusion body myositis Polymyositis Dermatomyositis Thoracic outlet syndrome Achilles tendon rupture Bony fractures. . 📊 Reports Included: No adverse events (9 Studies) 📊 Rare adverse events (3 Studies) - [Upper lImb DVT and rhabdomyolysis]. . 📊 Common adverse events (3 Studies). - [Acute muscle pain and fatigue]. 📊 BFRT was not more likely to cause adverse event vs normal exercise alone. . ✅✅ CONCLUSIONS: BFRT appears to be a safe strengthening approach. ✅ Improved definitions of adverse events related to BFRT are needed to include clear criteria for differentiating among common, uncommon, and rare adverse events. . ✅ Effective screening for those at risk for rare adverse events is needed. . 🧠🧠 Thoughts? Questions? Comments? 🧠 Write them below. . 📚📚📚 SOURCE: Minniti et al. 2019. Safety of BFRT as a Therapeutic Intervention. The American Journal of Sports Medicine 1–13.

06 Dec 2019

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🥋🤼‍♂️ Improve Shoulder Mobility ℹ️ One of my favorites for thoracic and shoulder mobility. . ✅✅ Grab a kettle bell or a handled weight and follow along. . ———— Want to improve your shoulder mobility? ✅ Check out our mobility programs. 👇🏽 🌐grapplersperformance.com

25 Oct 2019

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🤼‍♂️🥋 Hip Mobility ℹ️ Hip mobility is important for BJJ, Weight Training, Running, and pretty much all other activities. ℹ️ This mobility drill opens up the anterior hip structures and can prep your hip for movement. ℹ️ Also, if you sit all day, this is excellent to get those hip flexors lengthened and free. . ✅✅ Grab a heavy band Loop it around your hip Go into a deep lunge Contract/Relax your glutes for 2 min. . 🔥🔥 Give this a try and see how your hips feel! ———————————— Want to improve your hip mobility? 🦵🏽 Try our 4 week hip mobility Program. . 🦵🏽 Effective mobilizations, progressed over 4 weeks to improve your tight hips. . 🦵🏽 Follow along videos and programming. . 🔗🔗 Link in bio for more info! Or head to http://grapplersperformance.com/programs.html

24 Oct 2019

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🤼‍♂️🥋 Hip Strength and Knee Pain ℹ️ PatelloFemoral joint pain (PFJP) is a common cause of anterior knee pain that many people suffer with. ℹ️ Common complaints include pain sitting with a bent knee, going up/down stairs, and running/jumping/squatting. ℹ️ Nunes et al (2019), looked at the difference in functional ability between people with and without PFJP, and how hip strength relates. .. ✅✅ NEED TO KNOW - People with PFP have objectively measured functional impairments. - Objective function is associated with hip strength and power in people with PFJP. - Progressive resistance training may help address functional impairments. 📚📚📚 SOURCE: Nunes, G., et al. 2019. People with patellofemoral pain have impaired functional performance, that is correlated to hip muscle capacity. Physical Ther Sport. 40, pp. 85-90.

29 Sep 2019

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🤼‍♂️🥋 Strengthen your legs and improve your takedowns.. ℹ️ Work this deep lunge isometric exercise into your leg day workouts. ✅✅ HOW TO: ✅ Deep lunge, 90 degrees both legs. ✅ Back toes on the ground. . ✅ Keep the chest up and squeeze your glutes. . ✅ Hover the back knee 1 inch above the ground. . ✅ Hold 60 seconds. Repeat 3x each leg. . 👀👀👀 Want to see more? Visit http://www.grapplersperformance.com/signup.html For Daily Performance Videos ⁣🧠 Consistency Over Time = Results. — 🔗Link in Bio 🔗 ___⁣⠀ Start your FREE 14-day trial of Performance Membership to access more Daily Performance and Rehab Videos. . 🧠 A no brainer at less than .50p per day 🔗 Check the Link in bio to JOIN TODAY! 👊🏼 Elevate Your Grappling

29 Aug 2019

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🤼‍♂️🥋 One of my favorite core exercise. ℹ️ Great for improving your ability to elevate your hips with power and control. ℹ️ This movement is commonly used in BJJ when playing guard. . ✅✅ 25 slow and controlled reps. . ✅✅✅. Want to see more? Visit http://www.grapplersperformance.com/signup.html For Daily Performance Videos ⁣🧠 Consistency Over Time = Results 📱 To see and follow the full daily videos 🔗Link in Bio 🔗 ___⁣⠀ Start your FREE 14-day trial of Performance Membership to watch the FULL VERSION of the Daily Video Above. 🔐 Gain access to the most comprehensive Grappling-Specific Performance instructional videos. 🧠 A no brainer at less than .50p per day 🔗 Check the Link in bio to JOIN TODAY! 👊🏼 Elevate Your Grappling

22 Aug 2019

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🤼‍♂️🥋 Improve shoulder stability. ℹ️ Stable shoulder are important both for injury prevention and performance. ℹ️ Stability work should be included in your programming regularly. ✅✅ Here is one of my favorites: Kettle Bell OH Press. ✅ Hold a kettle bell by the horn. Opposite leg steps forward Rock onto toes. Abs tight, Rigcage down. Press overhead, hold 1 second. Return and repeat 20x. 💪🏽💪🏽 HAVE UNSTABLE SHOULDERS? 💪🏽 Take a look at the rotator cuff program. 💪🏽 30 exercises to include into your workouts over 10 weeks. 💪🏽 Targeting major shoulder stabilizers in common Grappling positions. . 🔗🔗 Link in Bio http://Grapplersperformance.com/programs.html

20 Aug 2019

58 Likes4 Comments

🤼‍♂️🥋 5 quick ways to try and relieve your knee pain. ℹ️ Most minor knee tweaks can be relieved on your own with a few simple tactics. ℹ️ Address these in attempt to help, before needing to go see someone. . ✅✅ 1. Hydration 2. Nutrition/cartilage health 3. Supra Patellar tissues 4. Calf tissues 5. Quad/hip tension ✅ See the full video explanation at Grapplers Performance. . 👇🏽👇🏽 Link in Bio http://Grapplersperformance.com/blog

18 Aug 2019

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🤼‍♂️🥋 3 Ankle Mobility Drills ℹ️ We learned form the previous 2 posts, reduced ankle mobility can be a risk factor for lower limb tendon injuries…among others. ℹ️ Adequate ankle mobility, not only helps reduce injury risk, but also helps to improve performance. ℹ️ Here are 3 drills I like to keep your ankles moving and performing well. 1. Banded Dorsiflexion 2. Weighted Dorsiflexion 3. Deep Squat Holds ✅✅✅ Want to see more? Visit http://www.grapplersperformance.com/signup.html For Daily Performance Videos ⁣🧠 Consistency Over Time = Results 📱 To see and follow the full daily videos 🔗Link in Bio 🔗 ___⁣⠀ Start your FREE 14-day trial of Performance Membership to watch the FULL VERSION of the Daily Video Above. . 🔐 Gain access to the best Grappling-Specific Performance instructional videos. . 🧠 A no brainer at less than .50p per day 🔗 Check the Link in bio to JOIN TODAY! 👊🏼 Elevate Your Grappling

15 Aug 2019

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🤼‍♂️🥋 Sleep, Recovery, and Performance in Sports ℹ️ More and more frequently athletes and healthcare professionals are realizing the importance of adequate sleep duration and quality for athletic performance and recovery. ℹ️ Sleep specialists are used by many professional teams to aid athletes suffering from sleep issues, including: Sleep deprivation Insomnia Jet lag. ℹ️ As more is discovered about the impact of sleep duration, timing, and quality on human performance and recovery, more athletes are adopting the principles. ℹ️ Also, sleep plays a prominent role in concussion management. ℹ️ Sleep complaints are commonly noted after mild traumatic brain injury, and may play a role in exacerbating other concussion symptoms and slowing recovery. ℹ️ Malhorta (2017), published an article highlighting recent research covering the important effects of adequate sleep for athletes. . ✅✅ KEY POINTS: Poor duration, quality, and timing of sleep can lead to: Poor performance Slower recovery Higher risk of injury ✅ Athletes commonly suffer from: Insomnia Insufficient sleep Jet lag Obstructive sleep apnea. . ✅ Improving sleep in athletes has been shown in some studies to improve performance on the field. . ✅ Sleep symptoms are commonly seen after concussion and should be managed appropriately, as poor sleep can exacerbate or prolong any concussion symptoms. ✅ Recently, evidence-based consensus recommendations have been published stating that adults need at least 7 hours of sleep for optimal health. 🧠🧠🧠🧠 THOUGHTS? REACTIONS? ARGUMENTS? Let us know…Comment Below! 🧠🧠🧠🧠 📚📚📚 SOURCE: Malhotra, R.K., 2017. Sleep, Recovery, and Performance in Sports. Neurologic Clinics. 35(3), pp. 547-557.

12 Aug 2019

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🤼‍♂️🥋 Achilles Tendon Part 2: Prevention ℹ️ To follow up from the previous post, recent research has highlighted risk factors to develop lower limb tendon problems ℹ️ Tendon injuries can be very painful and debilitating, keeping you from training and/or competing for months sometimes. ℹ️ The 9 main risk factors for developing Achilles Tendinopathy, included: 1. Prior lower limb tendinopathy or fracture 2. Use of ofloxacin antibiotics 3. Increased time between heart transplantation and initiation of quinolone treatment for infectious disease 4. Moderate alcohol use 5. Training during cold weather 6. Decreased isokinetic plantar flexor strength 7. Decreased forward propulsion in gait 8. Lateral rollover at forefoot flat phase 9. Creatinine clearance of <60 mL/min in heart transplant patients. ✅✅ Last post discussed #6, see for one of my favorite exercises to help with this. . ✅ This post will address #7 & #8, which are easily modifiable with biomechanical changes and some further mobility techniques. . ✅ SWIPE for an explanation of #7 and #8 and why they happen. . 🧠🧠🧠 NEXT POST: A good way to mobilize and improve your ankles, which contribute to the risks highlighted (#6,7,8) ↗️↗️↗️
Don’t miss anything! Turn on Post Notifications. 📚📚📚 SOURCE: Van Der Vlist, et al. 2019. Clinical Risk Factors for Achilles Tendinopathy. BJSM. doi:10.1136/bjsports-2018-099991

31 Jul 2019

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🤼‍♂️🥋 Achilles Tendon Risk Factors ℹ️ The achilles tendon is the largest and strongest in the whole body, however is still commonly prone to injury. ℹ️ The presence of Achilles tendon pain, swelling and an impaired load-bearing capacity indicate Achilles Tendinopathy. ℹ️ Recent research has been published highlighting 9 main risk factors for developing Achilles Tendinopathy, including: 1. Prior lower limb tendinopathy or fracture 2. Use of ofloxacin antibiotics 3. Increased time between heart transplantation and initiation of quinolone treatment for infectious disease 4. Moderate alcohol use 5. Training during cold weather 6. Decreased isokinetic plantar flexor strength 7. Decreased forward propulsion in gait 8. Lateral rollover at forefoot flat phase 9. Creatinine clearance of <60 mL/min in heart transplant patients. ✅✅ Of these 9 factors, #6,7,8 are easily modifiable with strength development and biomechanical changes. ✅ SWIPE for a simple exercise to develop plantar flexion strength (calf muscles). ↗️↗️↗️
Don’t miss anything! Turn on Post Notifications. NEXT UP: A Video Explaining How to Fix the Biomechanics of #7 and #8 📚📚📚 SOURCE: Van Der Vlist, et al. 2019. Clinical Risk Factors for Achilles Tendinopathy. BJSM. doi:10.1136/bjsports-2018-099991

25 Jul 2019

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🤼‍♂️🥋 Acute Finger Injuries: Tendons & Ligaments ✅✅ SERIES (6/6): VOLAR PLATE INJURY ℹ️ Hyperextension of a finger joint, such as a dorsal dislocation, can injure the volar plate. ℹ️ The PIP joint usually is affected, and collateral ligament damage often is present. ℹ️ The volar plate can be partially or completely torn, with or without an avulsion fracture. ℹ️ The subsequent loss of joint stability may allow the extensor tendon to gradually pull the joint into hyperextension, causing deformity. ℹ️ Maximal tenderness will be located at the volar aspect of the affected joint. ℹ️ Full extension and flexion will be possible if the joint is stable. ℹ️ The collateral ligaments should be tested as with collateral ligament injuries. ℹ️ Radiographs may show an avulsion fragment at the base of the involved phalanx. ✳️✳️ TREATMENT: A stable joint without a large avulsion fragment should be splinted with a progressive extension splint (“block splint”), starting at 30 degrees of flexion for two to four weeks, depending on injury severity; buddy taping should follow. . ✳️ Increasing the extension of a dorsal aluminum splint weekly will progressively increase range of motion. ✳️ In less severe injuries, the injured joint should be buddy taped. . ✳️ This will restrict some extension and provide support. . ✳️ These two techniques may allow a patient to continue participating in athletic events sooner; however, participation depends on the athlete’s sport and position; it is difficult to play some sports with a flexed PIP joint. . ✳️ Referral criteria include an unstable joint or a large avulsion fragment. ↗️↗️↗️
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MAKE SURE AND SEE THE WHOLE SERIES SUMMARY: https://grapplersperformance.com/blog/bjj-finger-injuries-2/ 📚📚📚 SOURCE: Leggit and Meko, 2006. Acute Finger Injuries: Part 1. Tendons and Ligaments. Am Fam Physician. 2006 Mar 1;73(5):810-816.

18 Jul 2019

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🤼‍♂️🥋 Acute Finger Injuries: Tendons & Ligaments ✅✅ SERIES (5/6): Collateral Ligament Injuries ℹ️ Forced ulnar or radial deviation at any of the interphalangeal joints can cause partial or complete collateral ligament tears. ℹ️ This commonly happens when gripping a Gi and 1-2 fingers get stuck and twisted/bent. ℹ️ The PIP joint usually is involved in collateral ligament injuries, which are commonly classified as “jammed fingers.” ℹ️ Collateral ligament injuries present as pain located only at the affected ligament. ℹ️ The injury should be evaluated by applying valgus or varus stress to the involved joint in 30 degrees of flexion while the MCP joint is flexed at 90 degrees. ℹ️ X-Ray may demonstrate an avulsion fracture at the ligamentous insertion point. ✳️✳️ TREATMENT: If the joints are stable and no large fracture fragments are present, the injury can be treated with buddy taping (i.e., taping the injured finger, above and below the joint, to an adjacent finger). ✳️ If the ring finger is involved, it should be secured to the fifth digit, because the fifth digit is naturally extended and easily injured if exposed. ✳️ Patients with collateral ligament injuries may continue participating in athletic events as symptoms allow. . ↗️↗️↗️
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NEXT UP: Common Injuries & Treatment 6. Volar Plate Tear 📚📚📚 SOURCE: Leggit and Meko, 2006. Acute Finger Injuries: Part 1. Tendons and Ligaments. Am Fam Physician. 2006 Mar 1;73(5):810-816.

16 Jul 2019

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🤼‍♂️🥋 Acute Finger Injuries: Tendons & Ligaments ✅✅ SERIES (4/6): Boutonniere Finger & Treatment ℹ️ A tear of the Central Slip Extensor Tendon commonly occurs when the PIP joint is forcibly flexed while actively extended. ℹ️ The PIP joint should be evaluated by holding the joint in a position of 15 to 30 degrees of flexion. ℹ️ If the PIP joint is injured, the patient will be unable to actively extend the joint; however, passive extension should be possible. ℹ️ Tenderness over the dorsal aspect of the middle phalanx will be present. ℹ️ A delay in proper treatment may cause a fixed boutonnière deformity. ✳️✳️ TREATMENT: The PIP joint should be splinted in full extension for 6 weeks. ✳️ All available splints can be used to treat PIP injuries, except for the stack splint, which is used only for DIP injuries. . ✳️ As with mallet finger, extension of the PIP joint must be maintained continuously. ✳️ If splinted, continued training and competition participation is allowed. . ✳️ Splinting duration is the same as with mallet finger>>>[SEE PART 2/6] ↗️↗️↗️
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NEXT UP: Common Injuries & Treatment 5. Collateral Ligament Injury 6. Volar Plate Tear 📚📚📚 SOURCE: Leggit and Meko, 2006. Acute Finger Injuries: Part 1. Tendons and Ligaments. Am Fam Physician. 2006 Mar 1;73(5):810-816.

14 Jul 2019

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🤼‍♂️🥋 Acute Finger Injuries: Tendons & Ligaments ✅✅ SERIES (3/6): Jersey Finger & Treatment 🖐🏽🖐🏽 JERSEY FINGER: 🖐🏽 Disruption of Flexor Digitorum Profundus tendon. 🖐🏽 Commonly occurs when your finger gets caught during training and/or competition. . 🖐🏽 The injury causes forced extension of the DIP joint during active flexion. . 🖐🏽 The ring finger is the weakest finger and accounts for 75 percent of jersey finger cases. 🖐🏽 The injury can occur if the force is concentrated at the middle phalanx or at the distal phalanx. 🖐🏽 Common Symptoms Can Include: Pain Swelling at the Volar Aspect of the DIP joint Finger Extended with the Hand at Rest. . 🧐🧐 DO YOU HAVE JERSEY FINGER? 🧐 Isolate the affected DIP joint by holding the PIP and MIP joints and attempt to flex the DIP joint. 🧐 If the Digitorum Profundus tendon is damaged, the joint will not move. . 🧐 The Flexor Digitorum Superficialis tendon should be evaluated by holding the unaffected fingers in extension and asking the patient to flex the injured finger. 🧐 An injured Flexor Digitorum Superficialis tendon will produce no movement. . 🧐 The prognosis for patients with Jersey Finger worsens if treatment is delayed and/or if severe tendon retraction is present. ✳️✳️ TREATMENT: Patients with confirmed or suspected jersey finger should be immediately splinted. . ✳️ Once splinted, patients should be referred to an orthopedic or hand surgeon for treatment. ↗️↗️↗️
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NEXT UP: Common Injuries & Treatment 4. Boutonniere Deformity 5. Collateral Ligament Injury 6. Volar Plate Tear 📚📚📚 SOURCE: Leggit and Meko, 2006. Acute Finger Injuries: Part 1. Tendons and Ligaments. Am Fam Physician. 2006 Mar 1;73(5):810-816.

11 Jul 2019

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🤼‍♂️🥋 Acute Finger Injuries: Tendons & Ligaments ✅✅ SERIES (2/6): Mallet Finger & Treatment ☝🏽☝🏽 MALET FINGER: Most common closed tendon injury of the finger. . ☝🏽 Occurs due to Injury of the extensor tendon at the DIP joint. ☝🏽 Results from forceful bending of the DIP joint when straight, causing the tendon to: Over Stretch Partially Tear Completely Rupture Separate via Avulsion Fracture ☝🏽 Bony avulsion fractures occur in 33% of mallet finger injuries. . ☝🏽 Common Symptoms include: Pain at Dorsal DIP joint Inability to actively extend DIP Flexion Deformity ✳️✳️ TREATMENT: Radiograph to clear bony injury. . ✳️ If no avulsion fracture is present: ✳️ Splint the DIP in neutral or slight hyper-extension for 6 weeks. . ➡️➡️ [Swipe for brace type]-all work the same. . ✳️ The splinting period must restart every time flexion occurs. . ✳️ You can continue to participate in training if splinted. . ✳️ At 6 weeks, If active DIP extension is present, splinting can be limited to sleeping and during activity for another 6 weeks. ✳️ Conservative management is useful for up to 3 months. . ✳️ The finger can become deformed if the injury is left untreated. 🧠🧠 Good Things to Know: Clinical examination alone cannot diagnose fractures. 🧠 Radiography views for Finger Injuries should include: Oblique Anteroposterior True lateral 🧠 True lateral radiography is the most effective way to examine anatomic joint congruity. 🧠 However, Ultrasonography is emerging as an effective tool to evaluate soft tissue structures. ↗️↗️↗️
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NEXT UP: Common Injuries & Treatment 2. Jersey Finger 3. Boutonniere Deformity 4. Collateral Ligament Injury 5. Volar Plate Tear 📚📚📚 SOURCE: Leggit and Meko, 2006. Acute Finger Injuries: Part 1. Tendons and Ligaments. Am Fam Physician. 2006 Mar 1;73(5):810-816.

11 Jul 2019