ꯅꯍꯥꯛꯀꯤ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯗꯨ ꯀꯔꯤꯅꯣ ꯍꯥꯌꯕꯗꯨ ꯇꯁꯦꯡꯅꯥ ꯈꯪꯖꯤꯅꯁꯤ꯫ ꯑꯄꯤꯀꯄꯥ ꯃꯐꯝ ꯑꯁꯤꯗꯥ ꯑꯆꯧꯕꯥ ꯊꯕꯛ ꯑꯃꯥ!

ꯑꯩꯈꯣꯌꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯑꯁꯨꯛ ꯌꯥꯝꯅꯥ ꯄꯣꯠ ꯀꯌꯥꯗꯥ ꯁꯤꯖꯤꯟꯅꯩ, ꯅꯠꯇꯦ? ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ, ꯅꯥꯠ, ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ... ꯄꯣꯠ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯑꯦꯂꯥꯏꯟ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯗꯨꯅꯥ, ꯃꯁꯤꯒꯤ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯀꯔꯤꯅꯣ, ꯃꯁꯤꯅꯥ ꯀꯔꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯒꯦ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯒꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤꯅꯣ? ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ꯫ ꯃꯔꯨꯞ ꯑꯃꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯒꯨꯝꯅꯥ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯖꯣꯟ ꯑꯗꯨꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯁꯤꯕꯨ ``ꯇꯤꯕꯤꯑꯣꯇꯥꯂꯥꯔ ꯖꯣꯟ'' ꯅꯠꯔꯒꯥ ``ꯇꯥꯂꯣꯛꯔꯨꯔꯦꯜ ꯖꯣꯟ'' ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ꯃꯃꯤꯡꯁꯤꯡ ꯑꯗꯨ ꯈꯔꯥ ꯁꯥꯏꯟꯇꯤꯐꯤꯛ ꯑꯣꯏ, ꯅꯠꯇꯦ? ꯑꯗꯨꯕꯨ ꯈꯉꯕꯗꯥ ꯑꯐꯕꯥ ꯑꯃꯅꯤ꯫

ꯑꯇꯣꯞꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯈꯨꯗꯤꯡꯃꯀꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯁ꯭ꯀꯦꯂꯦꯇꯜ ꯁꯤꯁ꯭ꯇꯦꯃꯒꯤ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯈꯣꯡꯎꯄꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯀꯥꯔꯇꯤꯂꯦꯖ, ꯃꯁꯂꯁꯤꯡ, ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯔꯚꯁꯤꯡ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯄꯣꯠꯁꯛ ꯀꯌꯥ ꯂꯩ꯫ ꯄꯣꯠ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯄꯨꯟꯅꯥ ꯊꯕꯛ ꯇꯧꯃꯤꯟꯅꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯕꯨ ꯑꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯍꯜꯂꯤ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯟꯊꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯊꯨꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨꯒꯤ ꯃꯔꯝ ꯈꯪꯗꯣꯀꯄꯥ ꯉꯃꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯜꯂꯀꯄꯥ ꯉꯝꯅꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯄꯤꯕꯥ ꯉꯃꯒꯅꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ (ankle joint) ꯑꯗꯨꯗꯥ ꯀꯔꯤ ꯊꯣꯀꯏ?

ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯗꯥ ꯀꯌꯥ ꯌꯥꯝꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ! ꯑꯦꯟꯀꯦꯜ ꯖꯣꯅꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯀꯄꯨ ꯕꯦꯂꯦꯟꯁ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯕꯅꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤꯅꯥ ꯆꯠꯄꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯥꯌꯀꯩ ꯑꯅꯤ ꯂꯩ:

• ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐ꯭ꯂꯦꯛꯁꯟ (plantar flexion): ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯗꯥꯟꯁꯔ ꯑꯃꯒꯨꯝꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯇꯦꯞ ꯇꯧꯔꯤ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯃꯗꯨꯅꯤ꯫
• ꯗꯣꯔꯁꯤꯐ꯭ꯂꯦꯛꯁꯟ (Dorsiflexion): ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯌꯦꯡꯕꯒꯨꯝꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯈꯣꯡꯆꯠ ꯑꯅꯤ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯕꯨ ꯇꯣꯉꯥꯟ ꯇꯣꯉꯥꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯨꯔꯦꯜ ꯂꯥꯟꯊꯣꯀꯄꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯗꯨ ꯀꯗꯥꯏꯗꯥ ꯂꯩꯕꯒꯦ?

ꯃꯁꯤ ꯃꯤꯄꯨꯝ ꯈꯨꯗꯤꯡꯃꯛꯅꯥ ꯈꯉꯕꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ꯫ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ (ankle joint) ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩ, ꯃꯐꯃꯗꯨꯗꯥ ꯃꯈꯥꯒꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯦꯡꯅꯩ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯀꯔꯝꯕꯥ ꯃꯈꯂꯒꯤ ꯖꯣꯏꯟꯇ ꯑꯣꯏꯕꯒꯦ?

ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯂꯩꯔꯤ . ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯇꯣꯉꯥꯟ-ꯇꯣꯉꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯀ꯭ꯂꯥꯁꯤꯐꯥꯏ ꯇꯧꯏ꯫ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯈꯂꯁꯤꯡꯗꯤ:

• ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯦꯝꯕꯥ ꯃꯆꯥꯀꯁꯤꯡꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ (ꯃꯈꯣꯌꯒꯤ ꯀꯝꯄꯣꯖꯤꯁꯟ)꯫
• ꯃꯈꯣꯌꯅꯥ ꯀꯔꯝꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯔꯤꯕꯒꯦ ꯍꯥꯌꯕꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ (ꯃꯈꯣꯌꯒꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯂꯤꯇꯤ)꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯁꯥꯏꯅꯣꯚꯤꯑꯦꯜ ꯖꯣꯟ ꯃꯈꯜ ꯑꯃꯅꯤ . ꯍꯥꯌꯔꯤꯕꯥ ꯁꯥꯏꯅꯣꯚꯤꯑꯦꯜ ꯖꯣꯅꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯒꯤ ꯅꯤꯡꯇꯝꯕꯥ ꯂꯩ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯁꯣꯀꯦꯠ ꯑꯃꯗꯥ ꯑꯇꯣꯞꯄꯥ ꯁꯔꯨ ꯑꯃꯗꯥ ꯐꯤꯠ ꯑꯣꯏꯅꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯑꯃꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ ꯍꯥꯏꯂꯥꯏꯟ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯀꯧꯕꯥ ꯂꯦꯡꯗꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ . ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯁꯔꯨ ꯑꯅꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯁꯥꯏꯅꯣꯚꯤꯑꯦꯜ ꯃꯦꯝꯕ꯭ꯔꯦꯟ ꯑꯃꯅꯥ ꯂꯥꯏꯟ ꯇꯧꯏ꯫ꯀꯨꯄꯁꯤꯜꯂꯕꯥ, ꯃꯁꯤ ꯂꯨꯕ꯭ꯔꯤꯀꯦꯠ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯕꯨ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯐ꯭ꯂꯨꯏꯗ ꯑꯃꯅꯥ ꯊꯜꯂꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯀꯨꯁꯟ ꯑꯁꯤꯅꯥ ꯁꯥꯏꯅꯣꯚꯤꯑꯦꯜ ꯖꯣꯅꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯐ꯭ꯔꯤꯛꯁꯟ ꯌꯥꯝꯅꯥ ꯅꯦꯝꯅꯥ ꯆꯠꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫

ꯐꯉ꯭ꯀꯁꯅꯦꯜ ꯑꯣꯏꯅꯥ, ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯍꯤꯟꯖꯤꯟ ꯖꯣꯟ ꯑꯃꯅꯤ . ꯃꯁꯤ ꯊꯣꯡ ꯑꯃꯗꯥ ꯍꯤꯟꯖꯤꯟ ꯑꯗꯨꯒꯨꯝꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫ ꯍꯤꯟꯖꯤꯟ ꯑꯗꯨꯒꯤ ꯁꯔꯨꯛ ꯈꯔꯗꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯉꯩꯗꯥ, ꯑꯇꯣꯞꯄꯥ ꯁꯔꯨꯀꯁꯤꯡꯅꯥ ꯊꯣꯡ ꯍꯥꯡꯗꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯀꯛꯅꯕꯥ ꯂꯝꯕꯤ ꯑꯃꯗꯥ ꯆꯠꯂꯤ꯫ ꯃꯇꯧ ꯑꯁꯨꯝꯅꯥ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯃꯥꯌꯀꯩ ꯑꯅꯤꯃꯛꯇꯥ ꯆꯪꯁꯤꯅꯕꯥ ꯉꯝꯃꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯅꯒꯤ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯑꯣꯏꯕꯒꯦ?

ꯅꯍꯥꯛꯀꯤ ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯀꯧꯕꯥ ꯑꯉꯀꯄꯥ ꯃꯦꯀꯥꯅꯤꯖꯝ ꯑꯁꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯁꯦꯝꯕꯅꯤ:

• ꯁꯔꯨꯁꯤꯡ꯫
• ꯀꯥꯔꯇꯤꯂꯦꯖ꯫
• ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ꯫
• ꯃꯁꯂꯁꯤꯡ꯫
• ꯅꯔꯚꯁꯤꯡ꯫
• ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ꯫

ꯍꯧꯖꯤꯛ ꯃꯁꯤꯒꯤ ꯁꯔꯨꯛ ꯈꯨꯗꯤꯡꯃꯛ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯗꯥ ꯌꯦꯡꯁꯤ꯫

ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯁꯤꯡ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨ ꯑꯍꯨꯃꯅꯥ ꯁꯦꯝꯕꯅꯤ:

• ꯇꯤꯕꯤꯌꯥ: ꯁꯤꯟ ꯕꯣꯟ ꯍꯥꯌꯅꯥ ꯈꯪꯅꯕꯥ , ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯐꯥꯎꯕꯥ ꯆꯠꯄꯥ ꯑꯆꯧꯕꯥ, ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ ꯁꯔꯨꯅꯤ꯫
• ꯐꯤꯕꯨꯂꯥ: ꯃꯁꯤꯕꯨ ꯁꯤꯟ ꯕꯣꯟ ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ꯫ ꯃꯁꯤ ꯇꯤꯕꯤꯌꯥꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯆꯠꯂꯤꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯁꯔꯨꯅꯤ꯫ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯗꯥ ꯈꯨꯠꯅꯥ ꯊꯝꯂꯤꯕꯥ ꯅꯣꯡꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯐꯤꯕꯃꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫
• ꯇꯥꯂꯁ (Talus): ꯃꯁꯤ ꯈꯣꯡꯒꯤ ꯁꯔꯨꯀꯁꯤꯡꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯅꯤ꯫

ꯁꯔꯨ ꯑꯍꯨꯝ ꯑꯁꯤꯅꯥ ꯄꯨꯟꯅꯥ ꯆꯠꯃꯤꯟꯅꯗꯨꯅꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯁꯔꯨ ꯇꯥꯡ (ankle joint) ꯁꯦꯝꯃꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯀꯥꯔꯇꯤꯂꯦꯖ꯫

ꯀꯥꯔꯇꯤꯂꯦꯖ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯕꯥ, ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯑꯣꯏꯕꯥ ꯇꯤꯁꯨ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯕꯨ ꯉꯥꯀꯊꯣꯀꯏ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ ꯑꯦꯕꯁꯣꯔꯕꯥꯔ ꯑꯃꯒꯨꯝ ꯊꯕꯛ ꯇꯧꯏ . ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯁꯔꯨꯛ ꯑꯗꯨ ꯍꯥꯏꯂꯥꯏꯟ ꯀꯥꯔꯇꯤꯂꯦꯖꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ . ꯃꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯃꯈꯂꯅꯤ꯫ ꯗꯣꯛꯇꯔ ꯈꯔꯅꯥ ꯃꯁꯤꯕꯨ ꯑꯥꯔꯇꯤꯀꯨꯂꯔ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯍꯥꯌꯅꯥꯁꯨ ꯀꯧꯏ . ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫

ꯍꯥꯏꯂꯥꯏꯟ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯁꯤꯡ ꯑꯗꯨꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯐꯖꯅꯥ ꯆꯦꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯇꯤꯕꯤꯌꯥ, ꯐꯤꯕꯨꯂꯥ ꯑꯃꯁꯨꯡ ꯇꯥꯂꯁ ꯕꯣꯅꯁꯤꯡꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯣꯛꯅ-ꯁꯝꯅꯔꯤꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯗꯨ ꯍꯥꯏꯂꯥꯏꯟ ꯀꯥꯔꯇꯤꯂꯦꯖ ꯑꯁꯤꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫

ꯑꯦꯟꯀꯦꯜ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ꯫

ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯑꯀꯅꯕꯥ ꯔꯣꯄꯒꯨꯝꯅꯥ ꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯔꯨꯁꯤꯡꯒꯥ ꯁꯝꯅꯍꯜꯂꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯈꯣꯡꯗꯥ ꯂꯤꯒꯥꯃꯦꯟꯇꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯥꯡꯂꯨꯞ ꯑꯍꯨꯝ ꯂꯩ:

• ꯃꯦꯗꯤꯌꯝ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ (ꯗꯦꯂꯇꯣꯏꯗ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡꯁꯨ ꯀꯧꯏ):ꯍꯥꯌꯔꯤꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯃꯔꯤ ꯑꯁꯤ ꯇꯤꯕꯤꯌꯥꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯃꯦꯗꯤꯌꯝ ꯃꯦꯂꯤꯑꯣꯂꯁꯇꯒꯤ ꯍꯧꯏ꯫ ꯃꯐꯃꯗꯨꯗꯒꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯈꯣꯡꯒꯤ ꯇꯥꯂꯨꯁ, ꯀꯦꯂꯀꯦꯅꯤꯌꯁ (ꯍꯤꯜ ꯕꯣꯟ) ꯑꯃꯁꯨꯡ ꯅꯦꯚꯤꯀꯨꯂꯥꯔ ꯕꯣꯅꯁꯤꯡꯗꯥ ꯆꯦꯅꯁꯤꯜꯂꯀꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯏ꯫
• ꯂꯦꯇꯔꯦꯜ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ: ꯂꯤꯒꯥꯃꯦꯟꯇ ꯑꯍꯨꯝ ꯑꯁꯤ ꯐꯤꯕꯃꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯂꯦꯇꯔꯦꯜ ꯃꯦꯂꯤꯑꯣꯂꯁꯇꯥ, ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯍꯧꯏ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯇꯥꯂꯁ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯁꯤꯌꯝ ꯕꯣꯅꯁꯤꯡꯗꯥ ꯆꯦꯜꯂꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯄꯥꯟꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁ꯭ꯇꯦꯕꯤꯂꯥꯏꯖ ꯇꯧꯏ꯫ ꯂꯦꯇꯔꯦꯜ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯑꯦꯟꯀꯦꯜ ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯏ꯫
• ꯁꯤꯟꯗꯦꯁꯃꯣꯇꯤꯛ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ (Syndesmotic ligaments): ꯂꯤꯒꯥꯃꯦꯟꯇ ꯃꯔꯤ ꯑꯁꯤꯅꯥ ꯇꯤꯕꯤꯌꯥ ꯑꯃꯁꯨꯡ ꯐꯤꯕꯨꯂꯥꯕꯨ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ "ꯍꯥꯏ ꯑꯦꯟꯀꯦꯜ ꯁ꯭ꯞꯔꯦꯟ" ꯀꯧꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯗꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯈꯣꯡꯎꯄꯀꯤ ꯃꯁꯂꯁꯤꯡ꯫

ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯜ ꯐꯤꯕꯔꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯅꯕꯥ ꯀꯟꯠꯔꯦꯛꯇ (ꯐ꯭ꯂꯦꯛꯁ) ꯇꯧꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯆꯦꯅꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯏ꯫

ꯄ꯭ꯂꯥꯟꯇꯥꯔꯐ꯭ꯂꯦꯛꯁꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯤꯕꯥ ꯃꯁꯂꯁꯤꯡ (ꯈꯣꯡꯅꯥ ꯃꯈꯥꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ):

ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯊꯕꯛ ꯇꯧꯔꯤ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯒꯦꯁ꯭ꯠꯔꯣꯛꯅꯦꯃꯤꯌꯥꯁ (ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯆꯥꯎꯕꯥ ꯃꯁꯜ)
• ꯁꯣꯂꯤꯌꯁ (ꯒꯦꯁ꯭ꯠꯔꯣꯛꯅꯦꯃꯤꯌꯁꯀꯤ ꯃꯈꯥꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯜ)
• ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ `(ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯔ)`꯫

ꯗꯣꯔꯁꯤꯐ꯭ꯂꯦꯛꯁꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯃꯁꯂꯁꯤꯡ (ꯈꯣꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯅꯕꯥ):

ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯅꯥꯛꯇꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯥꯂꯦꯃꯗꯒꯤ ꯂꯧꯊꯣꯀꯄꯥ ꯈꯨꯗꯤꯡꯗꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯑꯦꯛꯇꯤꯚ ꯑꯣꯏꯔꯀꯏ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯁꯜ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯑꯦꯟꯇꯤꯔꯤꯑꯣꯔ (ꯁꯤꯟ ꯕꯣꯅꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯜ)
• ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯣꯔꯥꯝ ꯂꯣꯉ꯭ꯒꯁ `(ꯑꯦꯛꯁꯇꯦꯟꯁꯔ ꯗꯤꯖꯤꯇꯣꯔꯥꯝ ꯂꯣꯉ꯭ꯒꯁ)`

ꯑꯦꯟꯀꯦꯜ ꯅꯔꯚꯁꯤꯡ꯫

ꯅꯔꯚꯁꯤꯡ ꯑꯁꯤ ꯏꯂꯦꯛꯠꯔꯤꯀꯦꯜ ꯀꯦꯕꯂꯁꯤꯡꯒꯨꯝꯅꯥ ꯑꯣꯏ꯫ ꯃꯈꯣꯌꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕ꯭ꯔꯦꯟ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯁꯔꯨꯀꯁꯤꯡꯒꯤ ꯃꯔꯛꯇꯥ ꯏꯂꯦꯛꯠꯔꯤꯀꯦꯜ ꯏꯝꯄꯂꯁꯁꯤꯡ ꯄꯨꯗꯨꯅꯥ ꯆꯠꯂꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯏꯝꯄꯂꯁꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯁꯦꯟꯁꯁꯁꯤꯡ ꯐꯥꯎꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯠꯍꯅꯕꯥ ꯉꯃꯍꯜꯂꯤ꯫ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯅꯔꯚ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯇꯤꯕꯤꯌꯥꯜ ꯅꯔꯚ꯫
• ꯁꯨꯄꯔꯐꯤꯁꯤꯑꯦꯜ ꯄꯦꯔꯣꯅꯤꯑꯦꯜ ꯅꯔꯚ꯫
• ꯗꯤꯞ ꯄꯦꯔꯣꯅꯤꯑꯦꯜ ꯅꯔꯚ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯔꯚꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯛꯂꯕꯗꯤ, ꯈꯣꯡ ꯍꯥꯝꯕꯥ, ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ꯫

ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯏ ꯄꯨꯊꯣꯛ ꯄꯨꯁꯤꯟ ꯇꯧꯕꯥ ꯂꯝꯕꯤꯁꯤꯡꯅꯤ꯫ ꯃꯈꯣꯌ ꯑꯁꯤ ꯀ꯭ꯂꯣꯖꯗ ꯁꯔꯛꯌꯨꯏꯠ ꯑꯃꯒꯨꯝꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯣꯏꯁꯤꯜꯂꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯏ ꯁꯞꯂꯥꯏ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯏ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯝꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯥꯔꯇꯦꯔꯤ ꯑꯍꯨꯝ ꯂꯩ:

• ꯑꯦꯟꯇꯤꯔꯤꯑꯣꯔ ꯇꯤꯕꯤꯌꯥꯜ ꯑꯥꯔꯇꯦꯔꯤ꯫
• ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯜ ꯑꯥꯔꯇꯦꯔꯤ꯫
• ꯄꯦꯔꯣꯅꯤꯑꯦꯜ ꯑꯥꯔꯇꯦꯔꯤ꯫

ꯍꯥꯌꯔꯤꯕꯥ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯈꯣꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯄꯤ꯫

ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯅꯍꯥꯛꯀꯤ ꯁꯔꯨ ꯅꯠꯠꯔꯒꯥ ꯀꯅꯦꯛꯇꯤꯚ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯄꯣꯠꯁꯛ ꯑꯃꯍꯦꯛꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯃꯁꯨꯡ ꯀꯟꯗꯤꯁꯟ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ (foot and ankle arthritis): ꯃꯁꯤꯕꯨ ꯖꯣꯏꯟꯇ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯗꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ (joints) ꯁꯣꯟꯊꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯌꯥꯏ꯫
• ꯒꯥꯎꯠ: ꯏꯗꯥ ꯌꯨꯔꯤꯛ ꯑꯦꯁꯤꯗ ꯍꯦꯅꯒꯠꯂꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯀ꯭ꯔꯤꯁ꯭ꯇꯦꯂꯁꯤꯡ ꯊꯥꯗꯣꯀꯄꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯅꯥꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫
• ꯕꯔꯁꯥꯏꯇꯤꯁ: ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯕꯨ ꯀꯨꯄꯁꯤꯜꯂꯤꯕꯥ ꯕꯔꯁꯥ ꯀꯧꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯐ꯭ꯂꯨꯏꯗꯅꯥ ꯊꯜꯂꯕꯥ ꯁꯦꯀꯁꯤꯡꯗꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ꯫
• ꯇꯦꯟꯗꯤꯅꯥꯏꯇꯤꯁ: ꯃꯁꯂꯁꯤꯡꯕꯨ ꯁꯔꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯇꯤꯁꯨ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯇꯦꯟꯗꯣꯅꯒꯤ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ꯫
• ꯐ꯭ꯂꯦꯠ ꯐꯤꯠ (flat feet): ꯈꯣꯡꯒꯤ ꯑꯥꯔꯆ ꯑꯗꯨ ꯃꯥꯡꯈꯤꯕꯅꯥ ꯈꯣꯡꯗꯥ ꯑꯍꯦꯅꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯄꯤꯕꯥ ꯌꯥꯏ꯫

ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯈꯔꯅꯤ:

• ꯑꯦꯟꯀꯦꯜ ꯁ꯭ꯞꯔꯦꯅꯁꯤꯡ (ankle sprains): ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ (ligaments) ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ꯫ ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯌꯥꯝꯕꯗꯥ ꯊꯣꯀꯄꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯅꯤ꯫
• ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯅꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯁꯨꯡ ꯑꯇꯩ ꯇꯦꯟꯗꯣꯟ ꯗꯤꯁꯑꯣꯔꯗꯔꯁꯤꯡ: ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯣꯟ (Achilles tendon) ꯍꯥꯌꯕꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯑꯆꯧꯕꯥ ꯇꯦꯟꯗꯣꯟ ꯑꯃꯅꯤ꯫
• ꯑꯦꯟꯀꯦꯜ ꯐ꯭ꯔꯦꯀꯆꯔ (ankle fractures): ꯈꯣꯡꯒꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯗꯥ ꯊꯣꯀꯄꯥ ꯕ꯭ꯔꯦꯛ ꯑꯃꯥ꯫

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯅꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯅꯍꯥꯛꯅꯥ ꯊꯦꯡꯅꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯝ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯌꯥꯝꯕꯥ ꯈꯣꯡꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ:

• ꯑꯅꯥꯕꯥ (ꯃꯔꯨꯑꯣꯏꯅꯥ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ): ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯅꯤ꯫
• ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ (swelling): ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯁꯣꯀꯄꯥ꯫
• ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ (stiffness): ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯐꯖꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯉꯃꯗꯦ꯫
• ꯇꯪꯗꯨ ꯂꯩꯇꯥꯗꯕꯥ (instability): ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯁꯣꯟꯊꯕꯥ ꯐꯥꯎꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯅꯤ ꯍꯥꯌꯕꯒꯤ ꯑꯀꯤꯕꯥ ꯂꯩ꯫
• ꯃꯆꯨ ꯍꯣꯡꯂꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯂꯍꯧꯕꯥ: ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯥꯂꯍꯧꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯤꯡꯊꯤꯅꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫
• ꯅꯨꯡꯉꯥꯏꯕꯥ ꯐꯥꯎꯕꯥ: ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯁꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯑꯀꯣꯌꯕꯗꯥ ꯋꯥꯔꯝ ꯑꯃꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫

ꯃꯔꯨꯑꯣꯏꯕꯥ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯈꯣꯌꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯒꯅꯨ꯫ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯇꯧꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯇꯦꯁ꯭ꯠ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯁꯤꯡꯁꯤꯅꯤ:

• ꯑꯦꯛꯁ-ꯔꯦ: ꯐ꯭ꯔꯦꯀꯆꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯁꯔꯨ ꯇꯥꯡꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯆꯦꯛ ꯇꯧ꯫
• ꯑꯂꯠꯔꯥꯁꯥꯎꯟꯗꯁꯤꯡ: ꯱.ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯗꯣꯅꯁꯤꯡꯒꯨꯝꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯄꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯎ꯫
• ꯖꯣꯏꯟꯇ ꯑꯦꯁ꯭ꯄꯤꯔꯦꯁꯟ : ꯖꯣꯏꯟꯇ ꯑꯃꯒꯤ ꯃꯅꯨꯡꯗꯒꯤ ꯐ꯭ꯂꯨꯏꯗꯀꯤ ꯆꯥꯡ ꯈꯔꯥ ꯂꯧꯗꯨꯅꯥ ꯇꯦꯁ꯭ꯠ ꯇꯧꯕꯥ ꯊꯧꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯏꯅꯐꯦꯛꯁꯅꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯒꯥꯎꯇꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯈꯪꯗꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯁꯤ.ꯇꯤ.ꯁ꯭ꯀꯦꯅꯁꯤꯡ: ꯑꯦꯛꯁ-ꯔꯦꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯑꯀꯨꯞꯄꯥ ꯃꯔꯣꯂꯗꯥ ꯁꯔꯨ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯎꯕꯥ ꯉꯝꯃꯤ꯫
• ꯑꯦꯝ.ꯑꯥꯔ.ꯑꯥꯏ.ꯁꯤꯡ: ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡ, ꯀꯥꯔꯇꯤꯂꯦꯖ, ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯇꯦꯟꯗꯣꯅꯁꯤꯡ ꯌꯥꯝꯅꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯅꯥ ꯎꯕꯥ ꯉꯝꯃꯤ꯫
• ꯕ꯭ꯂꯗ ꯇꯦꯁ꯭ꯠ: ꯑꯀꯛꯅꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯏꯅꯐꯦꯛꯁꯟ ꯑꯃꯁꯨꯡ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯑꯁꯤ ꯈꯪꯗꯣꯀꯄꯥ꯫

ꯗꯣꯛꯇꯔꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯗꯔꯀꯥꯔ ꯑꯣꯏꯕꯁꯤꯡ ꯑꯗꯨꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯇꯦꯁ꯭ꯇꯁꯤꯡ ꯑꯁꯤ ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ ꯍꯥꯌꯕꯗꯨ ꯂꯦꯄꯀꯅꯤ꯫

ꯈꯣꯡꯎꯄꯀꯤ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯩꯅꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ?

ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯗꯨꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯊꯃꯒꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯍꯥꯌꯔꯛꯠꯔꯤꯐꯥꯎꯕꯥ ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯥ, ꯂꯝꯕꯤ-ꯊꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯂꯦꯄꯀꯅꯨ꯫ ꯔꯥꯏꯁ ꯃꯦꯊꯗ ꯑꯁꯤ ꯉꯥꯛꯅꯥ ꯆꯠꯄꯥ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ . ꯅꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯇꯩ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯎꯕꯥ ꯐꯪꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯁꯤ ꯇꯧꯕꯤꯌꯨ:

• R - ꯔꯦꯁ꯭ꯠ: ꯅꯍꯥꯀꯄꯨ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯈꯤꯕꯥ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯥꯝꯅꯥ ꯊꯃꯒꯅꯨ, ꯃꯗꯨ ꯐꯒꯠꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ꯫
• I - ꯑꯥꯏꯁ: ꯀꯣꯜꯗ ꯀ꯭ꯂꯣꯊ ꯅꯠꯠꯔꯒꯥ ꯑꯥꯏꯁ ꯄꯦꯛ ꯑꯃꯥ ꯑꯄꯤꯀꯄꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 15 ꯔꯣꯝ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯀꯌꯥꯃꯔꯨꯝ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯑꯥꯏꯁ ꯑꯗꯨ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯈꯣꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫
• C - ꯀꯝꯞꯔꯦꯁꯟ: ꯁꯣꯀꯄꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯕꯦꯟꯗꯦꯖ ꯑꯃꯅꯥ ꯂꯨꯄꯊꯣꯛꯅꯥ ꯊꯝꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯗꯨ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯊꯤꯡꯖꯤꯅꯒꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯀꯨꯄꯁꯤꯅꯒꯅꯨ꯫
• ꯏ - ꯏꯂꯦꯚꯦꯁꯟ: ꯌꯥꯔꯤꯕꯃꯈꯩ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯑꯃꯗꯥ ꯊꯃꯖꯤꯅꯕꯁꯨ ꯌꯥꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯌꯨꯃꯗꯥ ꯌꯦꯡꯁꯤꯜꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯔꯛꯠꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫

ꯃꯁꯤ ꯈꯟꯗꯨꯅꯥ ꯌꯦꯡꯕꯤꯌꯨ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯀꯔ ꯃꯦꯆ ꯑꯃꯗꯥ ꯃꯥꯏꯄꯥꯀꯄꯒꯤ ꯒꯣꯜ ꯑꯗꯨ ꯁꯣꯛꯂꯕꯁꯨ ꯅꯠꯠꯔꯒꯥ ꯂꯝꯕꯤꯗꯥ ꯆꯠꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯅꯍꯥꯛꯅꯥ ꯆꯠꯂꯤꯕꯥ ꯁꯦꯀꯦꯟꯗ ꯈꯨꯗꯤꯡꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯤ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯎꯄꯀꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯁꯃꯁ꯭ꯌꯥꯁꯤꯡ ꯍꯦꯟꯅꯥ ꯊꯦꯡꯅꯩ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯣꯚꯔ-ꯗꯤ-ꯀꯎꯟꯇꯔ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯀꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯂꯦꯡ-ꯑꯣꯠꯄꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯌꯦꯡꯊꯤꯒꯅꯨ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯅꯥꯕꯥ, ꯁꯣꯟꯊꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫

ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯋꯥꯐꯃꯁꯤꯡ (ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ)

ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯑꯗꯨꯕꯨ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯅꯨꯡꯇꯤꯒꯤ ꯊꯕꯛ ꯀꯌꯥ ꯂꯥꯏꯊꯣꯀꯍꯜꯂꯤ꯫

• ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ ꯑꯁꯤ ꯁꯔꯨ, ꯀꯥꯔꯇꯤꯂꯦꯖ, ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ, ꯃꯁꯂꯁꯤꯡ, ꯅꯔꯚꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫ ꯍꯥꯌꯔꯤꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯈꯛꯇꯗꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯌꯥꯑꯣꯗꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫
• ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ, ꯇꯦꯟꯗꯣꯅꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯑꯃꯁꯨꯡ ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏ꯫ ꯃꯁꯤꯒꯤ ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯁꯥꯟꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯡꯏ꯫
• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ, ꯁꯣꯛ-ꯄꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯂꯩꯔꯕꯗꯤ, ꯃꯈꯣꯌꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯒꯅꯨ꯫ RICE ꯃꯦꯊꯗ ꯑꯁꯤ ꯏꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯒꯠꯂꯛꯠꯔꯕꯗꯤ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯒꯗꯕꯅꯤ꯫
• ꯈꯣꯡꯒꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯀꯌꯥ ꯑꯁꯤ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯅꯥ ꯐꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯋꯥꯈꯜ ꯋꯥꯕꯥ ꯂꯩꯔꯣꯏꯗꯕꯅꯤ ꯑꯗꯨꯕꯨ ꯊꯦꯡꯊꯕꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫

ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯑꯗꯣꯃꯒꯤ ꯁꯦꯕꯥ ꯇꯧꯒꯅꯤ!

` ꯑꯦꯟꯀꯦꯜ ꯖꯣꯟ, ꯑꯦꯟꯀꯦꯜ ꯖꯣꯏꯟꯇ, ꯑꯦꯟꯀꯦꯜ ꯄꯦꯏꯟ, ꯕꯣꯟ, ꯀꯥꯔꯇꯤꯂꯦꯖ, ꯂꯤꯒꯥꯃꯦꯟꯇ, ꯖꯣꯏꯟꯇ ꯗꯤꯖꯤꯖ꯫