patella alta exercises pdf

oX/pws/9sc9JTH6q/wDiX6H/AOEcX/zw1JTo35uHiua3Jvqpc/6Ise1pMAu03EdmlEAlVrszcOxu 0000005329 00000 n saved November 2016, 2. WebPain during exercise and activities that repeatedly bend the knee, such as climbing stairs, running, jumping, or squatting. JSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUxt/m3/wBU/kSU5fWf+Ueh Patella Begin by standing with your heels about 6 inches away from a wall and your feet about a foot apart. pjZ/Nu/qn8iSnL6z/wAo9C/9OFn/ALY56SmP1V/8S/Q//COL/wCeGpKdJ2OHZbMv1LAa631ekHfo WebPatellar Tendon Mobilization. Knee-Pain-Explained.comis a trading name of Wilson Health Ltd.All rights reserved. 0000024765 00000 n Please enable it to take advantage of the complete set of features! A patellar tendon tear can be a painful injury that can limit your ability to walk, run, and engage in normal work and recreational activities. Adobe InDesign 6.0 If you do not have a footstool, you can use a thick book, such as a phone book, a dictionary, or an encyclopedia. ;TtLKA^JGv(1s7G.+|MOd6ck_vv=M{n~S#omxav#L_`T?GD!obd'n>~sdi: f+{CVy$'#35XljKcy=R\pd[Od';iKG :s8W6 36`'A4f`S&7>O(e)q)KsGJ1sm:/!eU4tz-]i=oN^vdw>ObXMY)k|Dx-(:A> H'j Patella is the largest sesamoid kpSSnIvzn1ve05jwfVgBmJY8NAJbslrXT2k/H5JSfKyH4jSLclzY3P3Ch1ntdO1vsHIj4pKRDLuD PSUx+qv/AIl+h/8AhHF/88NSU6pNvqtAa30tri5xcdwdLdoDdsEETJnw0M6JTVsf1H9Kw49VzHEi xMaSkpzMyvGstyN92ZVBJf6R9obsghkB0gzujmfuSUlxcWrJcbaMvLLajZS8Pc5vvjaSNwaDtnQ6 hU~@\}{UKajB2-A^{vNki]8_n&Jc[)hY5YKlce/1Stgc,k endstream A lateral view from the side should be used, with the knee in 30 degrees of flexion. Adobe InDesign 6.0 Sign In Patellar w9N14/NGlKSFtJXE1OT0pbXF1eX1VmZ2hpamtsbW5vYnN0dXZ3eHl6e3x9fn9//aAAwDAQACEQMR 0000006268 00000 n xmp.iid:74117FEA2007116883808B8213850D82 Stand with your hands lightly resting on a counter or chair in front of you. Then slowly straighten your affected leg by tightening the thigh muscles of that leg. .DqbU(c>edM"C %DF^KD8t#!&K/O0@tqRR z1wJg5SL/&/ endstream endobj 136 0 obj <>>>/EncryptMetadata false/Filter/Standard/Length 128/O(pCeLPn*"i}5)/P -3388/R 4/StmF/StdCF/StrF/StdCF/U(p 6NUas )/V 4>> endobj 137 0 obj <>>> endobj 138 0 obj >/PageWidthList<0 419.528>>>>>>/Resources<>/ExtGState<>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/Rotate 0/TrimBox[0.0 0.0 419.528 595.276]/Type/Page>> endobj 139 0 obj <>stream 2002 Jan;32(1):3-10. doi: 10.2519/jospt.2002.32.1.3. vIq6Y2u2vc5m24NDS4FsODYB7acTryElNt2T1ABm3Cku3b/0rQGwRt7ayDKSnO+tD7D0D1Lm+nYT 2011-06-24T11:47:41-07:00 Repeat 8 to 12 times, at least 3 times a day. Q2mvqQb3bV38Bcn4yx5Hd6z/AMo9C/8AThZ/7Y56kWMfqr/4l+h/+EcX/wA8NSU6lmPRcQbq2WEA 1CIMjRN7qIjHiAA2/l1Z4uP0HCyOl34fpj317cgPZLt1Nht9Sch7vpR/g2xwgTMg2mMccTEj+Wnm /Type /Font Tighten the quadriceps (thigh muscle) within your straightened leg and raise it to a 45-degree angle. /Subtype /Type1C Hold for about 6 seconds, then return to the starting position, with your knee somewhat bent. /Type /Page << HHS Vulnerability Disclosure, Help /metadata Exercises uuid:91a0aa47-95d2-452f-b780-8e237f0ee657 Chondromalacia: Exercises to Relieve Knee One important component of your patellar tendon rehab is an exercise program. It attaches to the apex of the patella -the lower border - and the tuberosity of the tibia bone - the bony bump you can feel under the patella. Physical Therapy AFHZKTb8/azYKCY943ujv9H2/BJSz7c8BmwY5cY3gvcIJcPo+3X2z80lMX29RDi1gxmhxIrLnuk8 1, 2 Patellofemoral pain syndrome can be caused by direct trauma to the knee, or / Inches /AIS false As you step down, try to keep your affected knee moving in a straight line toward your middle toe. WqXEsyOx1n/lHoX/AKcLP/bHPUjGx+qv/iX6H/4Rxf8Azw1JTsJKUkpSSlJKUkpSSlJKUkpSSlJK 0000069557 00000 n For recommended treatments, please consult with your health care provider. In this condition, the patella is pushed out to one side of the groove when the knee is bent. b#P .~hU'`yA#dc:@a:5G`YS(%p%4=S,8XB[@4=r. The patella is therefore at risk of being pulled sideways over the low edge of the groove as the knee bends, and can partially or fully dislocate out of position. If you do not have a footstool, you can use a thick book, such as a phone book, a dictionary, or an encyclopedia. Up/UMRgJe+ADtJ2u5AafD+UElLtz8R5YGWbvULgwgEglpDXax2JSU2ElMbf5t/8AVP5ElOX1n/lH 0000002423 00000 n saved 0000008391 00000 n Patellofemoral articulation, along with the attached quadriceps and patellar tendons, forms the extensor mechanism of the knee. / Hold for 5 seconds then slowly lower your knee back to the starting position. %PDF-1.4 xmp.did:61B952D320301168BC05A9DFDBC72DD4 xSUyONnl73fbNrXPDmNFTfayCNkkmddZSUkx6cqpx9fI9ZsaAta0zJn6KSmwkpSSlJKUkpSSlJKU xc``d``sf`c`P @16 lj'fob``2d&l 1FO\ MNmOeXee+(vY\YaIamQ8 .;a# xmp.iid:61B952D220301168BC05A9DFDBC72DD4 / AQACAwQFBgcICQoLEAABBAEDAgQCBQcGCAUDDDMBAAIRAwQhEjEFQVFhEyJxgTIGFJGhsUIjJBVS However, you should begin exercising once your symptoms resolve and youre cleared to exercise by your doctor or physical therapist. In addition to your exercise program, many doctors will recommend using a brace or taping technique to keep your kneecap in proper alignment. /S 400 /Info 163 0 R See this image and copyright information in PMC. The patient was a 56 year-old female with bilateral knee pain associated with PA. The effects of patellar taping on knee kinetics, kinematics, and vastus lateralis muscle activity during stair ambulation in individuals with patellofemoral pain. Slide a rolled up Here, the groove is much shallower than further down, thus providing only a very small barrier each side of the kneecap. Many options exist for treating patellar instability. eToxEVpkSx6z/wAo9C/9OFn/ALY56chj9ViB9VuiEmAMDFkn/iGpKb1znueHU5LGAD6JggnXlEEI tltT3Oa+kta8FjiQXucxg0B+kWafLxTuAosL/tbD3sYC+Xtc4ex35jW2EHTna6UuEqtF+3+mm/7O saved SSlJKRsx6K63VV1tYx5c5zWgNBdYS55IHdznElJSNmBhscXsqaHHdJ/4wy/70lLP6bhPMuqGoLSN Slowly lift one leg upward as far as you can . tn9H6oeGksLQ99bjIHDXM1J0S4JUriDcuuZRWbbD7REka86JqUR6jhDZNkeoXNbodXNIaW8cy6IS 0000038146 00000 n Kaiser Permanente is not responsible for the content or policies of external websites. Would you like email updates of new search results? 0000009404 00000 n 7vSe1+w7XbTMGA6D8iChSWaSlJKUkpSSlJKaznZcO20sOrol3b3bT89ElKa7M3AmpkFzZh2rWlvv MdtIaXkgciRPmQkpM5zX0l7SC1zZBHBBCSnM6z/yj0L/ANOFn/tjnpKY/VX/AMS/Q/8Awji/+eGp /op true kSU5fWf+Uehf+nCz/wBsc9JTH6q/+Jfof/hHF/8APDUlOk70/tdc+p6npv2xv9Lbur3bo/R7uNs6 >> The patient was also instructed on specific exercises and mobilizations. Webthe exercise. 0000007500 00000 n Rehabilitation is stream 0000014517 00000 n tT`s0@F}b)7=UD`X!e"sB DjxMI_.Yx}wQs~ r@4:]s2aNyW;@ 2!>9C&lGI=m#T>m'uvhE\m7hA H\n0yCi%V?`:P~6:i(v,?u;[U-+;>veJ.a6wuDt8~C]q7_oM/b?uTWXK-`N[7S:k1c - Exercise where you have poor balance and control of your lower limb movement can also increase your risk of developing patellar tendinopathy. !xuWpP\"aGUCYGl$g7E&V{dul_yx(YIz-a _2T:"y$c$tffE^ 9')YzAF) HR]2b.4(Pvr/T`*}w`I(\?xx0=)Y]Gz2u*3g9$K:' *q8GvxzRzO}WqPC.PAce1KF2O4 S*qD[vTU{nbF ]zv3]! 0000022714 00000 n ifgkpKzpLGOa/wC1ZbiwAe650Ej84gQCTHw8klJnYLXzN10O9QEb9CLBqPl+b4JKQnpDCwtdlZR0 eNZ/BJTEuFhYcbqAivY6we14c3SJJmN2ny48UlMzZXdbvqzgG6PLW7SNsbuZ4O4GUlJmZeMyv9Jk Adobe InDesign 6.0 0000043747 00000 n 0000009508 00000 n Unable to load your collection due to an error, Unable to load your delegates due to an error. xX TgbZ6AQY4YI-&q WebPATELLAR INSTABILITY Home Exercises When the knee bends, the patella slides evenly up and down within a groove at the end of the femur. 2011-07-18T12:31:03-07:00 3>*]V%HVx#&n*qUHff |:]wn}pGW_~$x8'T^sQkp:|>s>kG9A:Z;xSL *h"D/s"cV6@h A9i? MrSBRm1alL=0Xte6oANPYg&*[rGMAR;G]9 . $1opLL}wyT:IL4-Gw9YupMWq,&K7U3t6SOiC]wg_5E%Pnp"Vu saved << 0000004778 00000 n There are a number of other conditions which cause anterior knee pain and present with similar symptoms to patella alta. A fluid filled sack that sits below the patella, and can be felt on either side of the patellar tendon (the patellar tendon connects the patella to the tibia). 8{$d4|ilh @^HyC a~[A?zdcR@ Uu\XL8|/h^/n`6Z\q0^ Q dGdSHHCtIJ1a/e5028l0vPc6ntz5pe5JXCGzYcHKqLbKrixreCHs3CRodWk6numpQto6SabCMS/0 Biedert RM,Tscholl PM. 0000008388 00000 n H\n0y Keeping your ankles together, slowly lift your top knee up. trailer <]/Prev 337318/XRefStm 1617>> startxref 0 %%EOF 287 0 obj <>stream 0000005041 00000 n The 28 reviews described patella alta mostly with ISI (75%) or CDI (64%). 0000009241 00000 n Details. Patellar instability occurs when the kneecap moves outside of this groove. 2011-07-18T12:32:34-07:00 X-rays or MRI scans are typically used for definitively diagnosing patella alta. SB1NrXS3SGEAe2YHOsHUn8NElMy9grbZ+0PZY/ax/sguBd7Wnv4fJJS7nN2tJzy1g3yTtG4O+jrA endobj Try not to push off your back leg as you step up. Webmalalignment including patella alta or a higher quadriceps Q angle (Figure 3), which predispose them to instability. Step 2: Straighten the top leg and tighten the muscles. AGgcBp08AlxKphVT0S6p2Fi3WVvtDngw5rve30S+HNGh9T+7hLjNqpL9p6blkivNyBuPrkML2+18 l+VA0lP61UxvbI0IkfBBSxvoa3e6xgae5cI0MJKUb6GxusYJO0S4aniElLi2ovFYe0vI3BoImNNY xmp.iid:61B952D320301168BC05A9DFDBC72DD4 +JDvwSU1sb9pfaLbLcOisWFrQ5rvdtE/Td354hK1NhlmY60tfjMbXL9r98nQkMJG384a+XnrCUxr AZEGQI\[={;t{|iJ!h O*.>?%*7;gIMKe`4H3tdfmjt>>%aYY.Y%!Y%Y2ylqd9wZP! M )*[XZh+(5C{{N.xx3wDI#")j 6DQJ \Q;5rS(IPTARat*JQ* fqp/5dYP/sZX/wClElK/50/VT/y6wf8A2Mr/APSiSlf86fqp/wCXWD/7GV/+lElK/wCdP1U/8usH x][o8~/AYE] u,vEc=J$vlcWuP--sx\(j=)gox].:|\Vg_\O5Rju~}0_! Jo, UK. xmp.did:D4656DF2201B1168B34BA564586C664B /E 51657 0000133921 00000 n Z6gMl7gNpEfm7ml3P4eaSmF1vWml4ppqeA2WE6SQCdv878pSUwZf1wZFLLKa/Se79K4RLWgHUD1f saved Navigation Menu - Opens a Simulated Dialog, William H. Blahd Jr. MD, FACEP - Emergency Medicine, E. Gregory Thompson MD - Internal Medicine. +LnOFlbt9TrLbAGvDmbXM9Z4khp+HkUlOnRRXQzbXvhx3e97nmT5vc4/JJSVJTk5FdNjX1Ouz6S+ 169 0 obj endobj 2011-06-24T13:12:55-07:00 xmp.iid:0B71896D20321168B34BA564586C664B 2 0 obj lfiPsse84eNcXGJeACRI5MPnQT8klKpwqrzZVmYFFbAAGkBrtxdDn/miILW/MfBJTaOJiua9rqay 2011-06-24T13:14:58-07:00 >> >> Rehabilitation Protocol for Patella/Quad Tendon Repairs I will be putting the stretches and exercises into practise. Adobe InDesign 6.0 Loop the other end of the exercise band around the knee of your affected leg. JIA7pcSqXY3peM1t787KG4NrBtLg52wv1INYJnY7Xw47JGd9FUyecDEF1dmVkH1WODX3b7Kx6ge+ 012701-006 (7-11).indd lJftX+Ln/uX0n/2Ip/8ASiSmVed/i8qsbbVm9KY9hDmubkUgggyCP0iSm7/zp+qn/l1g/wDsZX/6 ;4vGAJL*|"vV/Dz*'YtyGV&8,t F2IMW(bVfjhTgyNFOa?q{U':E`S~m|3. It presents as pain just below the Thank you!" 0000029600 00000 n /op true m3VO9bp1wZU5zgCyS42udvc1rHkmSyfgQkpj9n6YaHbenXhljqRsawsJ2vds9u9u1rCS48DWeUlM YIqcBp7TEfBJTmdZ/wCUehf+nCz/ANsc9JTH6q/+Jfof/hHF/wDPDUlOqXuFraxW4tc1zjbLdrSC AD8A6joXQvqpV9U+m9R6h0vBd/k/Huvufi12OJ9Fr3vd+jc4nklEAk0iUhEWUH27/FX/ANxOn/8A 8d0lMK8DCqtsvrpY192thjkxExxJB18UlMxi4oAAprAB3AbRodTPHmkpKkpSSlJKQV4ddVxua+0u /Subtype /Type1 government site. Rest for up to 10 seconds between repetitions. 2011-06-24T11:55:42-07:00 We are available M-F 8:30 AM - 5 PM CT. HEEB0aGD3QtNFiihSSlJKbvRP+WcD/w1T/58amZPkPkyYf5yPmH1frP/ACj0L/04Wf8AtjnrMdtz Slowly bend your knees to lower your body about one-quarter of the way down toward the floor. 0000040602 00000 n Adobe InDesign 6.0 If you are not steady on your feet, hold on to a chair, counter, or wall while you do this exercise. 0000041272 00000 n y7L]BFFcnqt]; 86sE8#v,_7Rht5DP4NvB4{_^v,lWQE-hWUm"|[g+',"db :3$1e^2Z13I4KC3lAoNjh8{'4:Tjp[JXdx;VxGw5EM=?RlM`=c&sovD"mxa+Bj2lx[m]G.ma(f ,.ei3hyh%-,:7FQ1If\lq |PlZE x1 in normal and crouched walking. 165 0 obj BJSG7opun9fzK9znOPpvY3R0+0fo9AJ0SU6LGljGtLi8tABc6JMdzAASUySUpJSklKSUpJTSPWMF xmp.iid:0B71896C20321168B34BA564586C664B Inches +vk5PrnLa1+0ySwgfvFxn6SRycava9tPh3D7dilxAHqsGp/lg/xTY7lMtn1y3+bf/VP5FMwOX1n/ aQNpnvr/AK6IGJCgbbSCVJKUkpSSlJKUkpSSmoOl4AfbYKRvvn1HSZM7gdZ0+meElL4fTcPAc92K %PDF-1.7 Influence of patellar position on the knee extensor mechanism In some people, the patella is The exercises may be suggested for a condition or for rehabilitation. YOv8UlJWY2A60XnAyBZfaAS6dDBsFh/SENbqfOe0pKWbRg73AdOyGwDcX66mx/ubpZuLiXOMf3iU 0BpG7dLp0gRpr2lKa7sy9jrA7EsOxxDNha7e0Cd2pbEnSElLfb7Be2l2LcNxeA/27fY0O/e/OmAk 0000037956 00000 n Stand on a single-step footstool. H\j0~ 63muxpY9phzXCCCOxBS3URTFFCklKSUyfXZXt9RpbvG5u4ES09x5IWkghiihSSmTq7GsbY5rgx87 /quoteright /q /comma /one 141 /c 143 /s /a 157 /m 160 /l 173 /f ] Patellar Instability /Root 165 0 R If you have any questions about treatment for a specific condition, please check with a health care professional. paivpz27W9OyK2F7rSHsc0bqtG+0u4cHHaElLZWNg2lr7umZFzrve7byCXSGum1oHw4CSmd1eC5p Be sure to make and go to all appointments, and call your doctor if you are having problems. XuQ7q9nJ+6UlfS/rFVVbRXhZja79otaKbIcGnc2fb2KBnAncJGPKBVFH+wut/wDlflf9s2f+RR9y 0000040663 00000 n A7XXUgJkivDoHDoc0UEO0BJcPaOfbqCCkSOiRbYAa1pJDdxJLtggST2BJTSbKgHp/qTBZ1GP3avy /Pages 162 0 R endobj Patellar dzo27tdBM8+aSmjYAciyL8qp1jtrB7djZ9nskHSfdr/sSUxoIyRU2u/LqsI9wsGoBL3EPMbZHEtP Best Exercises for Patellofemoral Syndrome - WebMD They will look at the position of the kneecap in relation to the femur from different angles and with the knee in different positions. / 0000003224 00000 n Margaret, S. Africa, "Brilliant website - highly recommended! xmp.iid:EC423A7B20251168B34BA564586C664B Stand with your feet about shoulder-width apart and turned out to the side about 45 degrees. gt9QTppyhYVqxc3KuLRR1BgAfJhrXEhriXNBDgOPadPPlEEdlUU+O+xgBycmu0EQC0BgLh9I/SOn Tighten your thigh muscles, and then lift your leg straight up away from the floor. Hold your knee straight. AE4Wf+2OenLWP1V/8S/Q/wDwji/+eGpKbma5zbWk5rcVhY5mwhsl7vov3PP5u06JKabXWlljx1tj ViPYDtl3bv8AApqXRxczHzA845c4Vu2P3NcyHASR72iYnskpOkpSSnOGP1I+u5nUGlr3uFX6Jp9M endobj 6l7du7Rg1bMhJTLI6MzJx349mTkAP3gvDmbosABbrWRGngkpmOmx6f61kRWx7ANzRO/dq6Gct3af Follow-up care is a key part of your treatment and safety. SelD/DZH+cz/ANJoe0Fe4VH6k9JP+GyP85n/AKTS9oK9wt3pnQ8ToteQcV9j/XaN3qEGNgdEbWt/ /CA 1 The patella, or kneecap, is a small, inverted (upside down) triangular bone that sits at the front of the knee. 0000084312 00000 n AKp/Ikpy+s/8o9C/9OFn/tjnpKY/VX/xL9D/APCOL/54akps9ROO57Kb8W7JGxzw6tpLWxtBBO5v w91fbv8AFX/3E6f/AOwH/vul93ydlffMPdX27/FX/wBxOn/+wH/vul93ydlffMPdX27/ABV/9xOn 9pJJLY0TcmSJgdV+HFMZI6Hd9L6z/wAo9C/9OFn/ALY56znYY/VX/wAS/Q//AAji/wDnhqSnYSUp On/+wH/vul93ydlffMPdX27/ABV/9xOn/wDsB/77pfd8nZX3zD3V9u/xV/8AcTp//sB/77pfd8nZ Lie on your side with the leg you are going to exercise on the bottom and your other foot either up on a chair or flat on the floor in front of your knee. ReferenceStream cS4h1r3N18GucQElJ0lKSUpJSklKSU+Y/wCNDEZf1pr3GCcANE+T7z/FRz3Xx2cDpXT6DQ0u/SNe /;/metadata %PDF-1.5 % endobj 72.00 %PDF-1.4 % Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. 0000037683 00000 n Picture illustrating the patellar alignment of the right (a) and left (b) knee of the patient. 0000001556 00000 n Initially, the patient scored a 50 on the ADL-KOS and rated her function at 30% of normal. Patellofemoral Pain Syndrome | AAFP 2F1v/wAr8r/tmz/yKXuQ7q9nJ+6VfsLrf/lflf8AbNn/AJFL3Id1ezk/dKv2F1v/AMr8r/tmz/yK If youre worried about your kneecap subluxing or dislocating again, try wearing a knee brace throughout the day and while exercising to prevent maltracking of your kneecap. 8S(} >#m6Yzpxv}3J9zm7?Hf{SM{t7Mx&+'8z("w4YVIP6e,Xq,>#~ C8A.{;W ' Webstrength exercises to optimize your technique for jumping, running and pivoting and to help the patella track properly in its groove. 164 50 0000039991 00000 n The material on this website is intended for educational information purposes only. eVRB$WVD'O"/LE@gy`GL_%= DwSUo4OE5oY6itzWu3Na5oIafFoI047JKV9iw9/qehVu192xs686wkpk3FxWEOZTW0glwIaAZd9I (Or you can have someone hold one end of the loop to provide resistance.). _ gZ EJVh ,C.;J|`5n?+=K:R1XV)_K39^i,?l:{t1>gk{xt6M%[ud}i%2=;>EW%eicjs,kW.7wn[#o72+r^Ws3B~_tpdU:8:8~+[=Xj,t kZAVP+t85%,,,,,,0 po{+(tV8+JgYtV8+JgYtV8%h#v-%kKDGCkqrV+ ( endstream endobj 91 0 obj <> endobj 92 0 obj <> endobj 93 0 obj <> endobj 94 0 obj <> endobj 95 0 obj <> endobj 96 0 obj <>stream They will improve your patellar tracking and the overall stability of your knee. -EqD3-%i!} nd8}+-`5znk6]t]3~MTy6zWUx1]+^RkGbwv8_|k\o=Y^\O%/r YJV=&3 7o`})xAS)x 0000037772 00000 n /T /P /I /L /A /M /R /D /N /O /H /C /two 127 /h /b /x /period /g /k 2011-06-24T11:44:09-07:00 0000000016 00000 n NkYgYHbgwMdM68OLtD57fy6JTd9GnSWN040Gn+spKYux8dwIdWwhxl2g1PM/gkpdtFLDuZW1pkkk 0000066644 00000 n 0000014147 00000 n Slowly bend your knees so that you squat down like you are going to sit in a chair. 2011-07-06T07:25:49-07:00 The authors report no declarations of interest. h2SU3TiuJcfXtG524QR7fpaDTjVJShinY6t11p3CN26HDzBEJKWOHYQR9pt14MiR8NElJq2Fjdpc 0000072321 00000 n KZ0PynPczIra0BoIe10gklwLY50AH3pKTpKUkpxLsMuybSOlNeXWB7rTbBcJe3c0/DUtkcpKZjDe 213 0 obj No worries, youre not alone! Adobe InDesign 6.0 0000002882 00000 n