ꯅꯍꯥꯛꯅꯥ ꯁꯥꯟꯅꯔꯤꯉꯩꯗꯥ, ꯈꯣꯡꯗꯥ ꯆꯠꯂꯤꯉꯩꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯂꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯀꯗꯥꯌꯗꯅꯣ ꯁꯣꯀꯈꯤꯕ꯭ꯔꯥ? ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯔꯝ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯍꯧꯔꯀꯏ꯫ ꯃꯁꯤꯒꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯇꯁꯦꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯇꯩ ꯑꯅꯥꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯒꯥ ꯃꯥꯟꯅꯩ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯂꯧꯕꯥ ꯌꯥꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ꯫ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯑꯗꯣꯝꯅꯥ ꯈꯉꯕꯤꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯒꯅꯤ꯫
ꯑꯍꯥꯅꯕꯗꯥ ꯌꯦꯡꯁꯤ, ꯃꯁꯤꯒꯤ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯀꯔꯤꯅꯣ?
ꯈꯟꯊꯕꯤꯌꯨ, ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯎꯞ ꯑꯁꯤ ꯁꯨꯞꯅꯇꯒꯤ ꯖꯣꯟ ꯑꯃꯈꯛꯇꯃꯛ ꯅꯠꯇꯦ꯫ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯝꯞꯂꯦꯛꯁ ꯑꯣꯏꯕꯥ, ꯑꯉꯀꯄꯥ ꯁ꯭ꯠꯔꯀꯆꯔ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯑꯄꯤꯀꯄꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯁꯤꯅꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯄꯨꯝꯕꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯏ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯕꯨ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯁꯔꯨꯛ ꯀꯌꯥꯅꯥ ꯁꯦꯝꯕꯅꯤ:
- ꯁꯔꯨꯁꯤꯡ: ꯃꯁꯤꯒꯤ ꯁꯔꯨ ꯇꯥꯡ ꯑꯁꯤ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯁꯔꯨ ꯑꯅꯤ, ``ꯇꯤꯕꯤꯌꯥ'' ꯑꯃꯁꯨꯡ ``ꯐꯥꯏꯕꯨꯂꯥ'', ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ``ꯇꯥꯂꯁ'' ꯁꯔꯨꯒꯤ ꯌꯨꯅꯤꯌꯟꯅꯥ ꯁꯦꯝꯕꯅꯤ꯫
- ꯃꯁꯂꯁꯤꯡ: ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯆꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
- ꯅꯔꯚꯁꯤꯡ: ꯕ꯭ꯔꯦꯅꯗꯒꯤ ꯃꯦꯁꯦꯖꯁꯤꯡ ꯄꯨꯗꯨꯅꯥ ꯆꯠꯂꯤ ꯑꯃꯁꯨꯡ ꯑꯩꯈꯣꯌꯗꯥ ꯑꯋꯥꯕꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯍꯜꯂꯤ꯫
- ꯇꯦꯟꯗꯣꯅꯁꯤꯡ (Tendons): ꯃꯁꯂꯁꯤꯡꯕꯨ ꯁꯔꯨꯒꯥ ꯁꯝꯅꯍꯜꯂꯤꯕꯥ ꯑꯀꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡ꯫
- ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ (Ligaments): ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯁꯝꯅꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯨ꯫
- ꯕ꯭ꯂꯗ ꯚꯦꯁꯦꯂꯁꯤꯡ (blood vesels): ꯁꯔꯨ ꯇꯥꯡꯗꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯅ꯭ꯌꯨꯠꯔꯤꯁꯟ ꯄꯤ꯫
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯨꯀꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯛꯂꯕꯗꯤ, ꯑꯩꯈꯣꯌꯅꯥ ꯃꯗꯨ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ (ankle pain) ꯑꯣꯏꯅꯥ ꯐꯥꯎꯕꯥ ꯌꯥꯏ꯫
ꯈꯣꯡ ꯍꯥꯝꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?
ꯈꯣꯡ ꯍꯥꯝꯕꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯂꯩ꯫ ꯃꯈꯣꯌ ꯈꯔꯗꯤ ꯑꯦꯛꯁꯤꯗꯦꯟꯇꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯒꯥ ꯑꯇꯩ ꯈꯔꯗꯤ ꯑꯇꯩ ꯑꯅꯥꯕꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯅꯤꯗꯥ ꯈꯥꯌꯗꯣꯀꯁꯤ꯫
| ꯈꯣꯡ ꯍꯥꯝꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯁꯤꯡ꯫ | |
|---|---|
| 1. ꯑꯁꯣꯛ-ꯑꯄꯅꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯅꯥꯕꯥ꯫ | |
| ꯁꯥꯟꯅ-ꯈꯣꯠꯅꯕꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯊꯣꯀꯄꯥ꯫ | ꯂꯝꯕꯤ-ꯊꯣꯡ, ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯥꯟꯅꯄꯣꯠ ꯁꯥꯟꯅꯔꯤꯉꯩꯗꯥ ꯊꯣꯀꯄꯥ ꯑꯦꯛꯁꯤꯗꯦꯟꯇꯁꯤꯡ꯫ |
| ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ꯫ | ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ꯫ ꯃꯁꯤꯅꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯃꯔꯃꯅꯤ꯫ |
| ꯇꯦꯟꯗꯤꯅꯥꯏꯇꯤꯁ꯫ | ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯇꯦꯟꯗꯣꯅꯁꯤꯡ (tendons) ꯁꯣꯟꯊꯕꯥ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ: `(ꯄꯦꯔꯣꯅꯤꯑꯦꯜ ꯇꯦꯟꯗꯤꯅꯥꯏꯇꯤꯁ)`, `(ꯑꯦꯀꯤꯂꯤꯁ ꯇꯦꯟꯗꯤꯅꯥꯏꯇꯤꯁ)`꯫ |
| ꯕꯔꯁꯥꯏꯇꯤꯁ ꯂꯩꯕꯥ꯫ | ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯐ꯭ꯂꯨꯏꯗꯅꯥ ꯊꯜꯂꯕꯥ ꯁꯦꯀꯁꯤꯡ (bursae) ꯁꯣꯀꯄꯥ꯫ |
| ꯑꯦꯟꯀꯦꯜ ꯐ꯭ꯔꯦꯀꯆꯔ ꯂꯩꯕꯥ꯫ | ꯑꯦꯟꯀꯦꯜ ꯖꯣꯅꯒꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯒꯤ ꯐ꯭ꯔꯦꯀꯆꯔ꯫ |
| ꯅꯔꯚꯁ ꯁꯤꯁ꯭ꯇꯦꯝ꯫ | ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, `(ꯇꯥꯔꯁꯦꯜ ꯇꯅꯦꯜ ꯁꯤꯟꯗꯣꯝ)`ꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ꯫ |
| 2. ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯑꯅꯥꯕꯥ꯫ | |
| ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁꯅꯥ ꯅꯥꯕꯥ꯫ | ꯑꯣꯁ꯭ꯇꯤꯑꯣꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯅꯠꯠꯔꯒꯥ ꯔꯤꯌꯨꯃꯦꯇꯣꯏꯗ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁꯒꯨꯝꯕꯥ ꯑꯣꯇꯣꯏꯝꯌꯨꯟ ꯂꯥꯌꯅꯥꯁꯤꯡ꯫ |
| ꯑꯇꯣꯞꯄꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ꯫ | `(ꯑꯦꯟꯀꯤꯂꯣꯁꯤꯡ ꯁ꯭ꯄꯣꯟꯗꯤꯂꯥꯏꯇꯤꯁ)` ꯑꯃꯁꯨꯡ `(ꯂꯨꯄꯁ)`ꯒꯨꯝꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ꯫ |
| ꯈꯣꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯥ꯫ | ꯐ꯭ꯂꯦꯠ ꯐꯤꯠ ꯅꯠꯠꯔꯒꯥ ꯍꯥꯏ ꯑꯥꯔꯆ ꯐꯤꯠ꯫ |
| ꯏꯅꯐꯦꯛꯁꯅꯁꯤꯡ ꯂꯩꯕꯥ꯫ | ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯏꯅꯐꯦꯛꯁꯅꯁꯤꯡ ꯑꯁꯤ ꯈꯣꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯀꯣꯌꯕꯗꯥ ꯂꯩꯕꯥ ꯇꯤꯁꯨꯁꯤꯡꯗꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, `(ꯁꯦꯂꯨꯂꯥꯏꯇꯤꯁ)`, `(ꯑꯣꯁ꯭ꯇꯤꯑꯣꯃꯥꯏꯂꯥꯏꯇꯤꯁ)`꯫ |
ꯑꯋꯥꯕꯥ ꯇꯥꯔꯕꯥ ꯃꯇꯃꯗꯥ ꯌꯨꯃꯗꯥ ꯀꯔꯤ ꯇꯧꯕꯥ ꯌꯥꯕꯒꯦ?
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔꯒꯥ ꯎꯅꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯂꯩ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯁꯤꯕꯨ ꯔꯥꯏꯁ ꯃꯦꯊꯗ ꯍꯥꯌꯅꯥ ꯀꯧꯏ . ꯅꯤꯡꯁꯤꯡꯕꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫
RICE ꯍꯥꯌꯕꯁꯤ Rest, Ice, Compression, ꯑꯃꯁꯨꯡ Elevation ꯍꯥꯌꯕꯅꯤ꯫
| ꯊꯧꯑꯪꯡ | ꯀꯔꯤ ꯇꯧꯒꯗꯒꯦ꯫ |
|---|---|
| ꯑꯥꯔ - ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ꯫ | ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯊꯣꯀꯍꯅꯈꯤꯕꯥ ꯑꯦꯛꯇꯤꯚꯤꯇꯤ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯈꯣꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯊꯝꯕꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯐꯒꯠꯂꯛꯠꯔꯤꯐꯥꯎꯕꯥ꯫ |
| ꯑꯩ - ꯑꯥꯏꯁ (ꯑꯥꯏꯁꯤꯡ) . | ꯑꯥꯏꯁ ꯄꯦꯛ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯥꯏꯁ ꯀ꯭ꯌꯨꯕꯁꯤꯡ ꯑꯗꯨ ꯑꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯤꯅꯠ 15 ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯀꯌꯥꯃꯔꯨꯝ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫ |
| ꯁꯤ - ꯀꯝꯞꯔꯦꯁꯟ ꯇꯧꯕꯥ꯫ | ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯏꯂꯥꯁ꯭ꯇꯤꯛ ꯕꯦꯟꯗꯦꯖ ꯑꯃꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯀꯟꯅꯥ ꯂꯨꯄꯁꯤꯅꯒꯅꯨ . ꯅꯍꯥꯛꯅꯥ ꯏꯒꯤ ꯈꯣꯡꯖꯦꯂꯗꯥ ꯑꯊꯤꯡꯕꯥ ꯊꯝꯕꯥ ꯄꯥꯃꯗꯦ꯫ |
| ꯏ - ꯏꯂꯦꯛꯠꯔꯤꯁꯤꯇꯤ ꯂꯩꯕꯥ꯫ | ꯌꯥꯔꯤꯕꯃꯈꯩ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫ |
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯔꯛꯠꯔꯕꯗꯤ, ꯁꯣꯌꯗꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯧ꯫
ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯀꯔꯤ ꯃꯈꯂꯒꯤ ꯂꯥꯏꯌꯦꯡ ꯐꯪꯂꯤꯕꯒꯦ?
ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯎꯅꯔꯕꯥ ꯃꯇꯃꯗꯥ, ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯀꯄꯨ ꯌꯦꯡꯁꯤꯅꯒꯅꯤ, ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯔꯕꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯗꯨꯒꯤ ꯑꯆꯨꯝꯕꯥ ꯃꯔꯝ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯑꯦꯛꯁ-ꯔꯦ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯀꯦꯟ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯛꯀꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ, ꯃꯈꯣꯌꯅꯥ ꯃꯔꯝ ꯑꯗꯨꯒꯥ ꯆꯨꯅꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯄꯤꯒꯅꯤ꯫
- ꯄꯦꯏꯅꯀꯤꯂꯥꯔ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯇꯤ-ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯍꯤꯗꯥꯀꯁꯤꯡ: ꯑꯀꯅꯕꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯅꯒꯤꯗꯃꯛꯇꯥ ꯏꯕꯨꯞꯔꯣꯐꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯀꯣꯔꯇꯤꯀꯣꯁ꯭ꯇꯦꯔꯣꯏꯗꯒꯨꯝꯕꯥ ꯅꯟ-ꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯑꯦꯟꯇꯤ-ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯗ꯭ꯔꯒꯁꯤꯡ (NSAIDꯁꯤꯡ) ꯄꯤꯕꯥ ꯌꯥꯏ꯫
- ꯑꯣꯔꯊꯣꯇꯤꯛꯁ ꯅꯠꯠꯔꯒꯥ ꯖꯨꯇꯣ ꯃꯣꯗꯤꯐꯤꯀꯦꯁꯅꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯑꯈꯟꯅꯕꯥ ꯏꯅꯁꯥꯔꯇꯁꯤꯡ (shoe inserts) ꯁꯤꯖꯤꯟꯅꯅꯕꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯛꯂꯤꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯈꯜ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯛꯅꯕꯥ ꯍꯥꯌꯕꯁꯨ ꯌꯥꯏ꯫
- ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤ: ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯇꯝꯕꯤꯒꯅꯤ꯫
- ꯏꯃꯣꯕꯤꯂꯥꯏꯖꯦꯁꯟ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯞꯂꯤꯟꯇ, ꯕ꯭ꯔꯦꯁ ꯅꯠꯠꯔꯒꯥ ꯀꯥꯁ꯭ꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
- ꯖꯣꯏꯟꯇ ꯑꯦꯁ꯭ꯄꯤꯔꯦꯁꯟ (Joint Aspiration): ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯁꯔꯨ ꯇꯥꯡ ꯑꯗꯨꯗꯒꯤ ꯑꯍꯦꯅꯕꯥ ꯐ꯭ꯂꯨꯏꯗ ꯂꯧꯊꯣꯛꯅꯕꯥ ꯅꯤꯗꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫
- ꯁꯔꯖꯔꯤ꯫ ꯍꯧꯖꯤꯛꯇꯤ ꯌꯥꯝꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯏꯅꯁꯤꯁꯅꯁꯤꯡꯒꯤ ꯈꯨꯠꯊꯥꯡꯗꯥ ꯇꯧꯕꯥ ꯁꯔꯖꯔꯤꯁꯤꯡ ꯂꯩꯔꯦ, ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨꯗꯤ ``ꯑꯦꯟꯀꯦꯜ ꯑꯥꯔꯊ꯭ꯔꯣꯁ꯭ꯀꯣꯄꯤ``ꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ``ꯑꯦꯟꯀꯦꯜ ꯐ꯭ꯌꯨꯖꯟ``ꯒꯨꯝꯕꯥ ꯁꯔꯖꯔꯤ ꯑꯃꯁꯨ ꯃꯊꯧ ꯇꯥꯕꯥ ꯌꯥꯏ꯫
ꯈꯣꯡꯒꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ?
ꯑꯩꯈꯣꯌꯅꯥ ꯇꯁꯦꯡꯅꯥ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ ꯑꯃꯥ ꯉꯥꯀꯊꯣꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯁꯨ, ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯀꯌꯥ ꯂꯩꯔꯤ꯫
ꯒꯦꯝ ꯁꯥꯟꯅꯕꯥ ꯃꯇꯃꯗꯥ꯫
- ꯑꯆꯨꯝꯕꯥ ꯁꯦꯐꯇꯤ ꯏꯛꯌꯨꯏꯄꯃꯦꯟꯇꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯋꯥꯕꯥ ꯐꯥꯑꯣꯔꯕꯗꯤ, ꯃꯗꯨꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯁꯥꯟꯅꯒꯅꯨ꯫ "ꯑꯋꯥꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯔꯛꯇꯥ ꯁꯥꯟꯅꯕꯥ" ꯍꯥꯌꯕꯁꯤ ꯑꯐꯕꯥ ꯋꯥꯐꯝ ꯅꯠꯇꯦ꯫
- ꯁꯥꯟꯅꯗ꯭ꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ ꯐꯖꯅꯥ ꯋꯥꯔꯝ ꯇꯧ, ꯑꯃꯁꯨꯡ ꯁꯥꯟꯅꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯀꯨꯜ ꯇꯧ꯫
- ꯑꯀꯅꯕꯥ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯌꯨ꯫
ꯖꯦꯅꯦꯔꯦꯜ ꯁꯦꯐꯇꯤ꯫
- ꯅꯍꯥꯛꯀꯤ ꯌꯨꯝ ꯑꯃꯁꯨꯡ ꯊꯕꯛ ꯃꯐꯝ ꯑꯗꯨ ꯁꯦꯡꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯕꯥ ꯃꯊꯧ ꯇꯥꯗꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯂꯩꯍꯟꯗꯅꯥ ꯊꯝꯃꯨ꯫
- ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ ꯌꯧꯅꯕꯥ ꯆꯦꯌꯥꯔ ꯅꯠꯠꯔꯒꯥ ꯇꯦꯕꯂꯁꯤꯡꯗꯥ ꯆꯦꯅꯒꯅꯨ꯫ ꯃꯗꯨꯒꯤꯗꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯗꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯛꯅꯕꯒꯤ ꯈꯨꯗꯣꯡꯊꯤꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯕꯦꯇꯅꯒꯨꯝꯕꯥ ꯁꯄꯣꯔꯠ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
ꯑꯩꯒꯤ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ ꯑꯩꯅꯥ ꯀꯔꯝꯅꯥ ꯈꯪꯒꯅꯤ?
ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯞꯇꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯅꯣꯡꯃꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯕꯛ-ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯄꯨꯔꯛꯂꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯃꯗꯨ ꯌꯦꯡꯁꯤꯅꯕꯤꯒꯅꯨ꯫ ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯒꯤ ꯈꯨꯗꯝ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
ꯅꯍꯥꯛꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ (ETU)ꯗꯥ ꯆꯠꯀꯗꯕꯥ ꯃꯇꯃꯗꯥ:
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ ꯑꯃꯗꯥ (ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯥꯔꯒꯣ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ, ꯋꯥꯡꯈꯠꯄꯥ ꯃꯐꯝ ꯑꯃꯗꯒꯤ ꯁꯣꯀꯄꯥ) ꯁꯣꯀꯍꯜꯂꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯧꯊꯣꯀꯄꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯁꯔꯨ ꯇꯥꯡ ꯑꯃꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯒꯤ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ꯫
ꯃꯤꯑꯣꯏ ꯈꯔꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯑꯁꯤ ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯒꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯃꯁꯤ ꯊꯕꯛ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯀꯄꯥ ꯋꯥꯐꯝ ꯑꯃꯅꯤ ꯍꯥꯌꯅꯥ ꯈꯜꯂꯤ꯫ ꯑꯗꯨꯕꯨ ꯃꯁꯤꯕꯨ ꯌꯥꯅꯤꯡꯗꯕꯥ ꯐꯣꯉꯗꯣꯛꯂꯣꯏꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯁꯣꯌꯗꯅꯥ ꯂꯧꯒꯗꯕꯅꯤ꯫
ꯇꯦꯛ-ꯍꯣꯝ ꯃꯦꯁꯦꯖ ꯇꯧꯕꯥ꯫
- ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯃꯔꯝ ꯃꯈꯜ ꯀꯌꯥꯒꯤ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯃꯈꯣꯌꯗꯨꯗꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯐꯥꯎꯕꯥ ꯂꯩ꯫
- ꯑꯄꯤꯀꯄꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯁꯤꯡꯒꯤꯗꯃꯛ, ꯑꯍꯥꯅꯕꯗꯥ ꯌꯨꯃꯗꯥ RICE ꯃꯦꯊꯗ (rest, ice, pressure, elevation) ꯑꯁꯤ ꯍꯣꯠꯅꯧ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯅꯨꯃꯤꯠ ꯈꯔꯅꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯍꯟꯊꯔꯛꯠꯔꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯅꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯁꯣꯌꯗꯅꯥ ꯇꯥꯀꯄꯤꯌꯨ꯫
- ꯁꯥꯊꯤꯕꯥ ꯑꯦꯛꯁꯤꯗꯦꯟꯇ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯃꯥ ꯂꯩꯔꯦ ꯍꯥꯌꯅꯥ ꯆꯤꯡꯅꯔꯕꯗꯤ, ꯈꯨꯗꯛꯇꯥ ꯏꯃꯔꯖꯦꯟꯁꯤ ꯗꯤꯄꯥꯔꯇꯃꯦꯟꯇ (ETU)ꯗꯥ ꯆꯠꯂꯨ꯫
- ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯁꯨꯡ ꯁꯦꯐꯇꯤꯒꯤ ꯊꯧꯔꯥꯡꯁꯤꯡ ꯂꯧꯈꯠꯇꯨꯅꯥ ꯈꯣꯡꯎꯄꯀꯥ ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯀꯌꯥ ꯊꯤꯡꯕꯥ ꯉꯝꯃꯤ꯫
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