7 Pro Strategies for Injuries-Free Lifting


Worst Injury Mistakes to Avoid! (Beginner’s Guide to The Gym)

Video taken from the channel: Buff Dudes


Back Injury Prevention Safe Lifting Techniques Training Video

Video taken from the channel: SafetyTrainingVideos


Bench Press Tips | Improve Your Form & Lift Heavier Injury Free

Video taken from the channel: Swolabear


Top tips on how to stay injury free when training

Video taken from the channel: BroadcastExchange


How to Lift for Injury Prevention: Strength Training for Runners

Video taken from the channel: StrengthRunning


How to Stay Injury Free as a Runner | My 7 Best Tips!

Video taken from the channel: Zach Levet


7 Injury Prevention Tips Every Lifter Should Follow

Video taken from the channel: Sean Nalewanyj

7 Pro Tips for Injury-Free Lifting 1. SAVE STATIC STRETCHING FOR LAST. Instead, he suggests opting for dynamic movements prior to a workout. Think air 2. BE SMART WITH YOUR EXERCISE ORDER. Start big and work small. In practical terms, focus on the large muscles first 3. SLEEP.

Aim for 7–8. Take a look at the ‘7 Top Tips For Injury-Free Lifting’ compiled by the Shrewsbury personal trainer team at On Form Fitness: 1. Static stretching last Static stretching creates instability at the joint, this will not help your strength-training. Rather than static stretching try opting for dynamic movements prior to a workout. Pro Tips Breathing Tips From Halle Berry’s Trainer. Hers Nutrition Follow these tips for an injury-free return to the gym. by Jesse Irizarry.

Click to share on Facebook (Opens in new window) This is a precondition for heavy weight training, unless we want to start racking up injuries. Not only that, but muscles need to be stretched. According to the 2018 Liberty Mutual Workplace Safety Index, injuries related to overexertion (lifting, pushing, pulling, holding, carrying or throwing) were the leading cause of workplace injuries accounting for more than 20 percent of all injuries and costing businesses more than $13.6 billion. Team lifting reduces the risk of injury, reduces fatigue and makes the task much easier. • RAISE/LOWER SHELVES: The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.

Here’s a brief intro to 7 of the more common injuries that can happen in the weight room, with tips to prevent them. 1. Disc Herniation (& Degenerative Disc Disease) Disc herniations are often caused by poor lifting mechanics. When a patient tells me that he got hurt picking something up, this is one of the first things on my diagnostic list.

Weightlifting done wrong can cause serious harm. Lifting weights and attempting to get stronger and bigger is no joke. You should always approach weightlifting with respect, common sense, and training knowledge.

In this article, we will discuss the most common weightlifting injuries and, of course, how to avoid them. Pro Tips 20-Minute Kettlebell Workout. Train like a fighter and look like a fitness model. Read article. Pro Tips Adam Peaty’s Tips to Improve Your Swimming.

Pro Tips Keep Yourself Mobile and Injury-Free. How to make sure you’re moving every part of your body. Read article. Pro Tips.

More people are lifting weights to strengthen bones and get a tight, toned body and more people are getting hurt trying. Lifting weights is great, say experts but you have to follow some. Only you know how your workout feels.

Listen to your body and don’t try to exercise through the pain. Pay attention to areas of particular personal risk, such as bad knees or a chronic back problem. Age can influence your risk for injury and you may want to adjust your workout routine for your changing body.

List of related literature:

INTRODUCTION Some of the well intended guidelines provided to workers to reduce the risk of low back injury often recommend to: “bend the knees and keep the back straight”; never jerk a load lift slowly and smoothly”; “adjust your chair to keep the back upright and the hips, knees, and elbows at 90 degrees”.

“International Encyclopedia of Ergonomics and Human Factors” by Raymond Bonnett, Waldemar Karwowski
from International Encyclopedia of Ergonomics and Human Factors
by Raymond Bonnett, Waldemar Karwowski
Taylor & Francis, 2001

Some of the well intended guidelines provided to workers to reduce the risk of low back injury often recommend to: “bend the knees and keep the back straight”; never jerk a load lift slowly and smoothly”; “adjust your chair to keep the back upright and the hips, knees, and elbows at 90 degrees”.

“International Encyclopedia of Ergonomics and Human Factors 3 Volume Set” by Informa Healthcare
from International Encyclopedia of Ergonomics and Human Factors 3 Volume Set
by Informa Healthcare
CRC Press, 2000

7 most common weightlifting injuries and how to

“Adaptive Sports Medicine: A Clinical Guide” by Arthur Jason De Luigi
from Adaptive Sports Medicine: A Clinical Guide
by Arthur Jason De Luigi
Springer International Publishing, 2017

To avoid injury to the lower back, use your legs instead of your back when lifting heavy objects and avoid carrying heavy objects above the level of the elbows.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

To minimize your chances of suffering one of these painful injuries, remember the rules for lifting: Keep your back straight and lift with your legs (Fig. 4.3).

“McCurnin's Clinical Textbook for Veterinary Technicians E-Book” by Joanna M. Bassert
from McCurnin’s Clinical Textbook for Veterinary Technicians E-Book
by Joanna M. Bassert
Elsevier Health Sciences, 2017

Proper lifting techniques are the key to minimize injury.

“Auerbach's Wilderness Medicine E-Book” by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
from Auerbach’s Wilderness Medicine E-Book
by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
Elsevier Health Sciences, 2016

Remember: these tips are for minor injuries only.

“The City & Guilds Textbook: Plumbing Book 1 for the Level 3 Apprenticeship (9189), Level 2 Technical Certificate (8202) & Level 2 Diploma (6035): for the Level 3 Professional Plumbing Apprenticeship and Level 2 Technical Certificate in Plumbing” by Michael B. Maskrey
from The City & Guilds Textbook: Plumbing Book 1 for the Level 3 Apprenticeship (9189), Level 2 Technical Certificate (8202) & Level 2 Diploma (6035): for the Level 3 Professional Plumbing Apprenticeship and Level 2 Technical Certificate in Plumbing
by Michael B. Maskrey
Hodder Education, 2019

• Avoid repetitive and sustained lifting; use equipment or assistance to lift heavy objects.

“Pierson and Fairchild's Principles & Techniques of Patient Care E-Book” by Sheryl L. Fairchild, Roberta Kuchler O'Shea, Robin Washington
from Pierson and Fairchild’s Principles & Techniques of Patient Care E-Book
by Sheryl L. Fairchild, Roberta Kuchler O’Shea, Robin Washington
Elsevier Health Sciences, 2017

In addition to building strength and endurance, my resistance-training component included safety tips on how to lift objects and how to move one’s body to avoid muscle strain, backaches, hernias, and the like.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

Preventing injury: Strong arms help protect your elbows from harm.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have an issue for training volume. I found more usfull the total set/week indicatior as without rep range per set your total reps per week is pointless. I assume 8-12 rep range but could be 6-10 or 10-15. Can you tell us what’s you adviced range? Thanks a lot, you’re among the overall most usefull youtube guy, or the best one in my opinion

  • As someone who had injury in the past I also suggest to strengthen the muscles that support the joints, for example the holy rotator cuff to protect the shoulders, but also glutes for the knees, don’t underestimate any muscles in the body they are there for a reason, you don’t hear nobody saying “look my badass rotator cuff” or “look my strong gluteus medius” but they are holy muscles that will make you a lot stronger and healthy and so bigger faster, then learn to listen to your body, if you feel discomfort with some exercise, even with proper form, light weights and good strenght to support you, maybe it can be that you are just made this way, I for example have a “bad elbow” that requires a lot of attention with underhand gripping, you will learn to know your body by working out and that’s another thing that makes it a wonderful journey, and you will find ways to work around anything and fix any problem, you won’t need to give up anything when you know how to work around your imperfections

  • Our tendons are acquiring numerous micro tears and we do not feel it until the damage is done. A lot of people can benefit from taking three months off to let the tendons heal and when they return to training they may experience a new growth spurt.

  • Bodybuilding is about symmetry… using the split principle… most people are more concerned about getting a heavier bench press… another time-waster!

  • Warm ups for the muscles is very crucial… most people do not warm up the muscles…. they launched right into their work set… as you get older warm-ups takes longer… I use mind to muscle connection I never work out without it!

  • kkFunny, I just watched your video about deloads and decided that is just the ticket! Afraid there is a larger problem though. Your videos are vry clear and we averaage joes understand them and swear to abide by them. And we do until the stupids sneak back in-again. where is the magic buton tht will keep these stupids away.

  • I started watching your videos for about a month now I just injured my achilles a few days ago it’s minor though. Like what your putting out

  • I struggle reconciling stopping 1-2 reps short of failure, yet still progressively overloading. So what would reaching a plateau look like and what do you do when you reach one?

  • Don’t get too caught up into total volume. If you trialing more sets 4-5 per movement can lead to joint issues. Depending on the muscles they’re volume limited. 10-15 sets for biceps or triceps is just too much and you won’t grow unless you’re juicing.

  • As a 60 year old “athlete” I totally agree with these tips. Just wait guys….oh and frankly just to put a positive spin on getting older, I lift about the same as I did when I was in my 20’s but watch the the elbows and rotator cuff! Nice video Sean.

  • You touched on this but the trend in the natural bodybuilding community in recent years has been training your muscles/movement patterns with a high frequency (2-4x/week). I believe pushing frequencies up like this hurts your longevity. Sure you MIGHT make progress slightly faster in the short term but at what cost? For example my body feels so much better if I train things twice every 8-10 days rather than twice every 5-7 days. You can only handle so much volume in a given amount of time and progress levels out over time with genetic limits taken into consideration so I believe the differences between them are essentially negated.

  • Good video Sean definitely an area that isn’t discussed much. One thing I had issues with some joint pain but a change to diet, including more healthy fats (Essential Fatty Acids etc) seemed to solve that issue.

  • All very solid tips that I don’t think everyone is appling it how they should. Often times this things get overlooked and all that matters is going hard, but when injuries occur your mindset shifts completely

  • I am so glad that I found your channel. I have found running as a way of athletic art. The best part being, you have to be honest to yourself and what you put into your body will show what comes out when you train. Its so fun, to progress not just on the splits, but eating better and learning more about running hence your videos, thanks!

  • Hi sean, I have a dilemma. I have a weak lower chest (underdeveloped mass) and its surrounded by fat (the most stubborn areas of fat for me). I read an article and listen to fitness gurus that all I need is doing incline bench, if i doing flat or even decline bench, it gonna make the situations even worse because it could push the fat all over the places, so I better avoid that (based on what article and gurus said). Okay, I already consistent doing incline bench and I have a great result. But I still wonder what happened if i do flat bench with a certain period of time. I did flat bench then and my lower chest eventually starts to developed. I increase mass and getting leaner! by doing flat bench and I wonder if I try decline soon. So what’s your opinion to make my situation become less problematic?


  • I love these videos, informative and fun. You guys are awesome…and may I say very attractive, that’s just a plus lol…keep it coming

  • I suddenly can’t do pullups or overhead press evenly…I used to be strong in these, 225 strict and 315 push press and 12 strict pull ups…now I cant do even half and always veer to the right…any ideas what might be wrong?

  • I’m still dealing with a knee problem that popped up in December. Had to stop squatting, but I could still deadlift without pain. Last week I decided to start squats again because my knee had been feeling good for the last few weeks. I started extremely light and after about 2 weeks of doing squats my knee started to bother me again. Tried doing deadlifts yesterday and warmups were fine, but on my second lift with my working weight my right knee started to hurt. Funny thing is my left knee is the one that was injured originally….

    How do you work quads when you can’t bend your knees?

  • I have a permanent shoulder problem where a certain range of motion I move my arm I have tender pain in the joint and thought it ended my lifting career. But with some good warmup and a few tweaks to certain lifts which keeps my shoulder in the comfortable pain free range of motion, I can lift with not much problem:)

    just wanted to share this to give encouragement to others who think they wont be able to perform due to a permanent injury.

    Stay safe.

  • Does anyone have a warming up video for me? And should i do a seperate one for every different muscle groep or could i do the same warm up just every workout

  • My biggest problem now is having ATP. Whenever I try and squeeze my glutes and squeeze my core, my lower right back rib cage muscle starts aching.

  • Good timing, just got back from the gym where I watched some bros go stupid heavy on cat back deadlifts super-setted with smith rack squats. The good news is that there’s a physical therapy clinic on the ground floor of the gym.

  • The ( Wasted ) part!, from GTA. Omg!!! Hilarious!! �� �� �� Wasted. Don’t worry you Used the cheat mode for unlimited LIFE/Ammo.

  • Great work Zach! Gonna try to use your techniques. I have a back injury that lasted 4 years. It was awful, that’s why I took up running and set aside tennis.

  • 10 hours of sleep? Are you insane? I mean, it might be good for your running, but doing that over 30 years will literally make you lose 2,5 years of your life to sleep. 8 hours is plenty, unless you have a disorder or something.
    Of course everyone is different, but I highly doubt anyone actually needs more than 8 hours, regardless of your much you’re training. If you require more then you need to improve your training, not adjust your sleep.

  • What did you do to your Achilles? My Achilles is currently super tender right now. It’s been going on for about a week now. Hurts when I first wake up in the morning and when u I go down the stairs.

  • Amazing to see videos of a guy who shares a great passion of running as I do. And great to see new high quality videos every week. Keep it up Zachary! Maybe an idea for a future video is to make a video about how you do your (race) warm-ups or implement it into a different video, that would be great too see. It is indeed hard to take days off when you love being out there and running ;).

  • Dang bro 8 months on Achilles Tendonitis. I have 3 months and I am almost completely healed. Ice is the best for all aches and pains. My ankle issue has taught me to tape up, I shall do that for now on. I would suggest it.

  • Try to avoid overtly steep hills with a lot of rocks/debris. Please, don’t even try to run on ground like that. Twisted both my ankles on shitty trails. I know you should “be careful” or whatever, but it’s hard to do that when you’re tired and you’re focused on the run.

  • This was super helpful. I have patellar tendinitis in my knee right now. I also had shin splints and some hip problems last season. Icing and rolling is the best and sleeping too.

  • Eat enough. My coach says I eat too much, but I don’t put on any unfunctional weight and I have never been injured in my three years of semi-serious running.

  • I developed growing pain. I trained everyday day and did long mileage. Didn’t feel tired so I didn’t rest and didn’t train smart so I’m just waiting for it to go away so I can set a PR. Still running btw and I’m stuck at 17:13 5k. Nice tips though really got to use that ice method

  • Hi Zach,
    I am in a situation VERY similar to yours when you were in high school, and was wondering if I could get some advice. I have been to multiple PTs and doctors, but nothing has helped (Xrays orthotics etc) A year ago, I got injured due to ankle pain. I love cross country, but I have been injured ever since, having to pull out from doing XC this year. I am hoping to do track next year though, but I still have ankle pain.
    I was wondering what you did (e.g what types of PT excercises) to get yourself out of this hole. I would love to run again. Thanks!

  • Zaach im a complete newbie I just started running in 9th grade and for my cross country meets we run 1.5 miles and my fastest time was 9:00 I really need some tips because I’m going to start running 5k for my meets

  • This happened to me about a month ago. Gained a minute and a half on my time after a hip injury I’m still recovering from. Thanks for the video tho man

  • Great video! Getting enough sleep is super underrated! There have been a few races where I could have definitely run better had I got enough sleep. The other thing with getting enough sleep its more than just the night before a key workout or a race, but consistently getting good rest will do your body a world of good!

  • idk if it just me but i get sad waiting till Tuesday for a few minutes of gold just to want more and having to wait another whole 7 days

  • 4:28 Really made me laugh!!! great motivation guys! im starting 90 days of cutting… Great motivation!! Greetings from Chile!
    Fuck Yoga!

  • I have achilees tendinitis right now in the middle of my season. I tried running today but it hurt during the warm up. I’m divided between pushing through or just preparing for track, because I’ve been injured all of cross country season.

  • Hi Zach. You may have seen my last comment about winning counties. Well that was last year, and we just had the competition again. I won the county yet again. I’m only in 8th grade so we don’t go any father in the season, and now we’re in the off-season. I’m swimming this winter, and I want to keep up my running. I only have room for two to three runs a week. What is your recommendation for mileage and workouts?
    Your videos are very inspiring! Thank you so much!

  • Stretching and doing exercises that strengthen muscles I’ve had trouble with before has really helped me this season. I haven’t had any injuries really (yet) and I think it’s just because I spend like a half hour everyday working on it. It makes my muscles feel much more loose on the run the next day and helps me enjoy running even more.

  • Dude I worked so hard this summer injured both my knees despite that I still have had a solid season but just ran like shit at division championships today ��have counties next week tho so hopefully I’ll bounce back my legs r so dead tho even with icing and heating everyday

  • Are there any books you recommend ( other than Daniel’s running formula) to learn more about training and physiology of runners. Btw thanks for the great tips!

  • Hi Sean, currently cutting and experiencing some pain around the side-delt region in one shoulder. I generally follow all of the advice you discuss in this video, so I’m wondering if I’m just using too much weight on lateral raises (25 lb dumbbells for around 10 reps). Is this too much? What weight do you generally use? Thanks!

  • Great channel Zach. Just a side note: 50% is way too high for long runs (I.e. 30 mile LR for a 60 mile week is overkill). Long runs are usually between 25-30% of weekly mileage. Keep up the great work. Really enjoying the videos.

  • Hey sean great video.
    Is there any exercise other than lateral raise and upright row to hit medial head of the shoulder? Both these exercises cause me some discomfort even after nailing down the form..? Thank you.

  • my only problem with warm up is that im afraid that during the 15min, someone will use the squat rack! and by the time im done warm up, that someone will be just starting their sets and the warm up would have been for nothing

  • We’ve had a few requests for an intermediate or advanced version of this series. If you agree, what topics would you liked covered? Also, we’ll be at the Anaheim FitExpo THIS WEEKEND on August 26th or 27th. If you’re going to go come say hi AND use promo code buffana17 for $10 off the $25 admission fee. See you there. -Hudson

  • didnt lose any muscle even with a 3 months break…i maintain with a few pushups here and there and maintaining a mind/muscle connection…

  • 10-15 minutes warmup is too much for no actual work done IMO.

    I just move the joins I’m about to use in the exercises and stretch target muscles a bit, which is 1-2 minutes… Then I jump straight into super-setting at max weights. Never got anything hurt in first couple supersets… But multiple times I hurt myself in later sets….

  • Don’t try and be a fucking He-Man and lift ridiculous amounts of weight. Some of the weight these lifters lift is fucking ridiculous! I lift what I’m comfortable with and I don’t give a rat’s fat fucking ass what some stranger at the gym thinks.

  • New to lifting, my shoulder joints always get super sore after lifting for like 3 days any tips thanks?

    Here is what I’m Doing in the gym:
    Hammer Curl
    Dumbell Bench Press
    Dumbell Lunge
    Dumbell squat
    One Arm Dumbell Row
    Dumbell Shoulder Press
    Tricep pushdown
    Knee raise
    reverse crunch
    lying pendulum

  • i wish i had knowledge before i started lifting. like a dumbass i started out with 5 times a week lifting straight to heavy weight and i injured my wrists……this was september 2017…and it still hurts and can’t work on my upper body at all! i litteraly have pain in day to day tasks

  • Man, I saw so many mistakes at the gym today. Really wanted to point out some of the stuff, but it kinda feels out of place. I wish more people made and watched videos like these. Btw, yoga (balance & strength oriented) goes a long way to figure out your weak points.

  • Should you do your long runs at the same pace as your normal weekly mileage contributors? And if so why or why not I’ve read that long run pace should be aerobic and never crosses the anaerobic threshold… but I see a lot of good runners who keep their long run pace at their normal run pace.

  • I made the mistake of sacrificing proper form for ego lifting in my first month. Then my sister pointed out what I was doing wrong and I dropped the weight dramatically. Just glad I did that in the very early stages.

  • When I’m lifting through bench press, there’s a lot of weaknesses in my arms. I can barely lift over 25 lbs. I’m weak as $#@! in that category:(
    Should I do “free weights” first to strengthen my arms/back before moving onto bench press?

  • I dont know why but when I do squats, my right knee (and ive noticed this was gotten worse recently even without working out) feels like it snaps something out and in and also like a muscle or ligament or what ever is just too short and it hurts. Its not exactly as i described but its a weird feeling, and i cant even bring my leg inwards, bottom of my foot to my chest anymore without the knee hurting

  • Sean is offering information most all other YouTubers don’t mention. Follow these guidelines and you’ll save yourselves a lot of aggregation and injury over the longer term.

    All of this train every set to failure bs you’ll hear from others is wrong, especially for natural athletes. This will only lead to CNS exhaustion and types of injuries Sean is discussing within this video.

    Long ago I trained nearly a thousand people for over a decade when I was a personal trainer both owning gyms and prior to that working as a trainer for others starting at 15 years old.

    I’d learned through trial and error in my own personal training experience and for clients, all the issues Sean discussed. I’d even come up with my own term for training to failure, pushing progression to quickly, and employing poor movement patterns as “suffocating gains.” Your gains can regress (you lose muscle) by adding more and more total sets, along with the mistakes outlined above.

    Lastly, more isn’t better in weight training other than progressive overload over a fairly long period between adding load to any movement. Let your muscles breath and get used to the new loads. To this end you can alter rep ranges from 6-8 to 6-10 or 8-10 to 8-12. This method allows the muscles to add load volume over time allowing connective tissues to accommodate heavier loads over a broader range of reps.

    Sean is the best no BS guy on YouTube I’ve heard. I know this because I’ve lived it.

  • Hi there you guys are warming up for 10 20 minutes, lifting for 60, treadmilling for 45 and then kneading yourself with the foam roller? Is that every workout?

  • I wish i knew these at my first years of trainning. I learned most of them the bad way…Are there any foods, herbs or supps helping the joint health?

  • hey guys! thank you for making this Awesome and helpful video.
    I am having troubles and feeling so much pain while i’m bench pressing,can you help with it,i feel so limited i can’t even increase the weight

  • i got a bit worried at 4:23 guys…
    i honestly held my breath, with my jaw dropped. i even stood up with my eye’s ready to pop, thinking… this might be the end of the road for you guys.
    i liked you…
    then at 4:29 i realised it was just one of those bad jokes.. just like a racist or a rape joke…
    witch can be funny.. but you really got to land a good one dou… that would out weight its outrage, then people sort of don’t want to laugh, but they cant help it.
    so yea u failed me boys by putting me in such a serious situation. i should flag this really.. ill think about it..

  • Most of us have been trained to lift objects with the traditional bend your knees and keep your back straight technique, but this conventional lifting method is flawed. Dr. Michael Schaefer has recognized this flaw in conventional lifting and developed a safe, easy and stronger lifting position called the PowerLift.

  • I have a Buff question: would pushing a gigantic wheel in the desert really give Conan that body?

    Thanks and be Flexcelent to each other!

  • I use to play football and my body is beaten up from it. Do you know of anything that will help me. My mine issues are my knees and hips as I was a lineman

  • i would argue that myofascial release actually has negligible effects for weightlifting. Pretty much any injuries that is caused by problems in the fascia happens because of highly repetitive contraction of the muscles that it covers/high impact sports. I’m talking about runners or basketball athletes, not high volume weight training

  • great video! For a long time I was wondering why my lower back was hurting so much after squats but never after deadlifts. Well I guess the problem is I got very weak abdominal muscles

  • Y’all should totally do a video on your favorite stretches and mobility drills…. my brother and I are both frequent gym goers, and military and we followed some of your workout routines for a few weeks and man I’ve never felt so sore at some points…… keep up the great work guys and as always STAY BUFF����!!!!!!

  • Do u guys know anything about adhesions, and site specific stretches, for example IT bands and even worse, quadratus femoris. I had bad adhesion in qf and caused me to not move, not sleep etc for years before help. And others would benefit for sure.:)