ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯁꯨ ꯑꯁꯣꯀꯄꯥ ꯂꯩꯕ꯭ꯔꯥ? ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ, ꯑꯄꯤꯀꯄꯥ ꯁꯤꯜ ꯑꯃꯥ ꯆꯦꯟꯊꯔꯀꯄꯒꯨꯝꯅꯥ ꯃꯩꯅꯥ ꯆꯥꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕ꯭ꯔꯥ? ꯅꯍꯥꯛꯅꯥ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯂꯦꯞꯄꯥ, ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯎꯕꯔꯥ? ꯃꯤꯑꯣꯏ ꯀꯌꯥ ꯑꯃꯅꯥ ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯄꯔꯤꯌꯦꯟꯁ ꯑꯁꯤ ꯂꯩꯔꯤ꯫ ꯉꯁꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯔꯤ, ꯅꯠꯔꯒꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯇꯔꯝ `ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ`ꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯉꯥꯡꯂꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ ("ꯃꯦꯇꯥ-ꯇꯥ-ꯁꯥꯜ-ꯖꯤꯌꯥ" ꯍꯥꯌꯅꯥ ꯀꯧꯕꯥ) ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯕꯣꯜ ꯑꯗꯨꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ꯫ ꯈꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯝꯅꯔꯤꯕꯥ ꯁꯥꯡꯕꯥ ꯁꯔꯨ ꯃꯉꯥ ꯂꯩ, ꯃꯈꯣꯌꯕꯨ ꯃꯦꯇꯥꯇꯥꯔꯁꯦꯜ ꯕꯣꯟ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯒꯤ ꯃꯊꯛꯇꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯃꯗꯒꯤ ꯍꯦꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ ꯊꯣꯀꯏ, ꯃꯐꯃꯗꯨꯗꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯦꯡꯅꯩ꯫

ꯃꯁꯤꯒꯤ ꯃꯔꯝ ꯀꯌꯥ ꯑꯃꯥ ꯂꯩꯕꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅ:

• ꯈꯣꯡꯒꯤ ꯗꯤꯐꯣꯔꯃꯤꯇꯤ ꯈꯔꯗꯤ ꯂꯩ꯫
• ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯑꯇꯩ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ꯫
• ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯒꯦꯃꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ꯫
• ꯌꯥꯝꯅꯥ ꯂꯨꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯆꯥꯎꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ꯫

ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯋꯥꯐꯃꯗꯤ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯥꯏꯌꯦꯡꯕꯗꯥ ꯃꯍꯧꯁꯥꯅꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ (stretchs), ꯑꯃꯁꯨꯡ ꯄꯦꯟ ꯀꯤꯂꯥꯔꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡꯗꯒꯤ ꯍꯧꯕꯥ ꯌꯥꯏ꯫

ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯗꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯁꯣꯟꯊꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯠꯠꯔꯒꯥ ꯁꯣꯛꯅ-ꯁꯝꯅꯗꯅꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯈꯪꯍꯧꯗꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯌꯥꯏ, ꯅꯠꯠꯔꯒꯥ ꯃꯇꯃꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ ꯊꯣꯛꯂꯤꯕꯅꯣ? ꯃꯔꯃꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯂꯝ ꯀꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡ ꯍꯥꯝꯕꯒꯨꯝꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯥ ꯑꯣꯏꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯥꯀꯄꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯈꯣꯡꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯍꯣꯡꯕꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯈꯜ ꯑꯁꯤꯅꯥ ꯃꯁꯤꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯁꯤꯒꯤ ꯃꯔꯃꯁꯤꯡ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯀꯦꯇꯦꯒꯣꯔꯤ ꯑꯍꯨꯃꯗꯥ ꯈꯥꯌꯗꯣꯀꯏ꯫

ꯈꯣꯡ ꯃꯁꯥꯃꯛꯀꯤ ꯁ꯭ꯠꯔꯀꯆꯔꯗꯥ ꯊꯣꯀꯄꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ (Primary Metatarsalgia) 1.

ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯒꯤ ꯄꯣꯖꯤꯁꯅꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯑꯍꯣꯡꯕꯥ ꯈꯔꯥ ꯂꯩꯔꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯅꯤ꯫ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯗꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ꯫

• Bunions (Hallux Valgus): ꯑꯆꯧꯕꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯅꯥ ꯃꯅꯨꯡꯗꯥ ꯀꯨꯄꯁꯤꯜꯂꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯒꯤ ꯕꯦꯖ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯦꯟꯊꯈꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯌꯦꯟꯊꯣꯀꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯏ, ꯃꯗꯨꯅꯥ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤ꯫
• ꯍꯥꯃꯗꯣꯀꯄꯥ (hammertoes): ꯈꯣꯡꯄꯥꯀꯁꯤꯡ ꯑꯁꯤ ꯍꯥꯃꯗꯣꯀꯄꯒꯨꯝꯅꯥ ꯃꯊꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯤ꯫ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨꯁꯨ ꯍꯣꯡꯍꯜꯂꯤ꯫
• ꯀꯦꯂꯁ (caluses): ꯈꯣꯡꯒꯤ ꯃꯌꯥꯏꯗꯥ ꯂꯩꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯆꯤꯜꯂꯀꯏ ꯑꯃꯁꯨꯡ ꯀꯦꯂꯁꯁꯤꯡ ꯁꯦꯝꯃꯤ꯫
• ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯆꯁꯤꯡ (High Arches): ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯅꯣꯔꯃꯦꯂꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯑꯥꯔꯆꯁꯤꯡ ꯂꯩ, ꯃꯗꯨꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯄꯤ꯫
• ꯂꯝꯕꯥ ꯑꯅꯤꯁꯨꯕꯥ ꯈꯣꯡꯎꯞ (long second toe): ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯎꯞ ꯑꯗꯨꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯁꯥꯡꯕꯥ ꯁꯦꯀꯦꯟꯗ ꯇꯣꯏ ꯂꯩ꯫ ꯃꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯩꯕꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯗꯨꯁꯨ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡ (ꯁꯦꯀꯦꯟꯗꯔꯤ ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ)

ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯑꯇꯣꯞꯄꯥ ꯃꯦꯗꯤꯀꯦꯜ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯄꯨꯟꯁꯤ ꯃꯍꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯔꯀꯄꯅꯤ꯫

• ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ: ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯒꯤ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯂꯥꯌꯅꯥꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯔꯤꯌꯨꯃꯦꯇꯣꯏꯗ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ, ꯒꯥꯎꯠ , ꯁꯦꯁꯥꯃꯣꯏꯗꯥꯏꯇꯤꯁ, ꯑꯃꯁꯨꯡ ꯃꯣꯔꯇꯅꯒꯤ ꯅ꯭ꯌꯨꯔꯣꯃꯥꯅꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯅ꯭ꯌꯨꯔꯣꯂꯣꯖꯤꯀꯦꯜ ꯗꯤꯁꯑꯣꯔꯗꯔꯁꯤꯡ: ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯅꯔꯚꯁ ꯁꯤꯁ꯭ꯇꯦꯃꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯆꯥꯔꯀꯣꯠ-ꯃꯦꯔꯤ-ꯇꯨꯊ ꯗꯤꯖꯤꯖꯅꯁꯨ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯃꯦꯇꯥꯕꯣꯂꯤꯛ ꯂꯥꯌꯅꯥꯁꯤꯡ: ꯑꯣꯕꯦꯁꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯅꯔꯚꯁꯤꯡꯗꯥ ꯑꯃꯥꯡ-ꯑꯇꯥ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯃꯗꯨꯅꯥ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯥ ꯌꯥꯏ꯫
• ꯑꯇꯩ ꯍꯀꯁꯦꯂꯒꯤ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ: ꯂꯤꯒꯥꯃꯦꯟꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯄ꯭ꯂꯥꯟꯇꯔ ꯋꯥꯔꯇꯁꯤꯡꯒꯨꯝꯕꯥ ꯄꯣꯠꯁꯀꯁꯤꯡ꯫
• ꯆꯩꯊꯦꯡ ꯅꯪꯕ:ꯂꯥꯟꯊꯦꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯐꯤꯠ ꯑꯣꯏꯅꯥ ꯂꯩꯕꯥ, ꯁꯣꯟꯊꯔꯕꯥ ꯈꯣꯡꯎꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯅꯆꯤꯡꯕꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯊꯕꯛ ꯇꯧꯕꯅꯥ ꯈꯣꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯂꯦꯞꯇꯅꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫

꯳.ꯁꯔꯖꯔꯤꯒꯤ ꯁꯥꯏꯗ ꯏꯐꯦꯛꯇ ꯑꯃꯥ ꯑꯣꯏꯅꯥ (ꯏꯌꯥꯠꯔꯣꯖꯦꯅꯤꯛ ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ)

ꯃꯁꯤ ꯈꯔꯥ ꯊꯦꯡꯅꯩ꯫ ꯍꯥꯌꯕꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯈꯣꯡꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯁꯔꯖꯔꯤꯒꯤ ꯀꯃꯞꯂꯤꯀꯦꯁꯟ ꯑꯃꯥ ꯑꯣꯏꯅꯥ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯕ꯭ꯌꯨꯖꯤꯅꯦꯁꯀꯤꯗꯃꯛꯇꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯆꯧꯕꯥ ꯈꯣꯡꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯂꯥꯀꯄꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯊꯣꯀꯄꯥ ꯌꯥꯏ꯫

ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯂꯥꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯂꯩꯕꯥ ꯀꯅꯥꯅꯣ?

ꯃꯦꯇꯥꯇꯥꯔꯁꯂꯖꯤꯌꯥꯅꯥ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯠꯇꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ, ꯑꯗꯨꯕꯨ ꯃꯤꯑꯣꯏ ꯈꯔꯗꯤ ꯍꯦꯟꯅꯥ ꯔꯤꯁ꯭ꯛ ꯂꯩ꯫

ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯐꯤꯠ ꯑꯣꯏꯗꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯁꯨ ꯍꯦꯟꯅꯥ ꯔꯤꯁ꯭ꯛ ꯂꯩ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯋꯥꯡꯕꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯈꯣꯡꯎꯞ ꯁꯤꯖꯤꯟꯅꯔꯤꯕꯥ ꯅꯨꯄꯤꯁꯤꯡꯅꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯄꯨꯝꯅꯃꯛ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯎꯄꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯤ꯫ ꯃꯁꯤ ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯔꯝ ꯑꯃꯅꯤ꯫

ꯃꯁꯤꯒꯤ ꯃꯊꯛꯇꯥ, ꯃꯃꯥꯡꯗꯥ ꯄꯅꯈꯤꯕꯒꯨꯝꯅꯥ, ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯇꯔꯤ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯁꯨ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯊꯦꯡꯅꯩ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯌꯦꯡꯗꯅꯥ ꯊꯃꯖꯤꯜꯂꯕꯗꯤ ꯀꯔꯤ ꯑꯣꯏꯒꯅꯤ?

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯃꯈꯥ ꯇꯥꯅꯥ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯂꯥꯏꯌꯦꯡꯗ꯭ꯔꯕꯗꯤ, ꯑꯅꯥꯕꯥ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯆꯠꯄꯒꯤ ꯃꯑꯣꯡ ꯑꯗꯨ ꯍꯣꯡꯗꯣꯀꯄꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯍꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯑꯇꯩ ꯃꯐꯃꯁꯤꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ .

ꯃꯁꯤ ꯀꯔꯝꯅꯥ ꯐꯪꯒꯅꯤ ꯗꯣꯛꯇꯔ?

ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯗꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯃꯍꯥꯛꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯗꯨ ꯍꯪꯒꯅꯤ꯫ ꯑꯗꯨꯗꯒꯤ ꯃꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯒꯅꯤ꯫ ꯃꯍꯥꯛꯅꯥ ꯑꯅꯥꯕꯥ, ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧꯗꯥ ꯑꯍꯣꯡꯕꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯌꯦꯡꯒꯅꯤ꯫

• ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯀꯄꯨ ꯁ꯭ꯠꯔꯦꯁ ꯐ꯭ꯔꯦꯀꯆꯔ ꯑꯃꯥ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯁꯤꯟꯅꯕꯥ ꯑꯦꯛꯁ-ꯔꯦ ꯂꯧꯅꯕꯥ ꯍꯥꯌꯔꯀꯄꯥ ꯌꯥꯏ꯫
• ꯇꯔꯨ ꯇꯅꯥꯅꯕꯥ ꯇꯤꯁꯨꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯇꯦꯟꯗꯣꯅꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄ꯭ꯔꯣꯕ꯭ꯂꯦꯃꯁꯤꯡ ꯂꯩꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯌꯦꯡꯅꯕꯒꯤꯗꯃꯛ ꯑꯂꯠꯔꯥꯁꯥꯎꯟꯗ ꯅꯠꯠꯔꯒꯥ MRI (ꯃꯦꯒ꯭ꯅꯦꯇꯤꯛ ꯔꯤꯖꯣꯅꯦꯟꯁ ꯏꯃꯦꯖꯤꯡ) ꯇꯦꯁ꯭ꯠ ꯑꯃꯁꯨ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯕꯥ ꯌꯥꯏ꯫

ꯂꯥꯏꯌꯦꯡꯕꯁꯤꯡ ꯑꯗꯨ ꯀꯔꯤꯅꯣ?

ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ ꯂꯥꯏꯌꯦꯡ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯥ, ꯅꯟ-ꯏꯅꯚꯦꯁꯤꯚ ꯃꯦꯊꯗꯁꯤꯡꯗꯒꯤ ꯍꯧꯏ꯫ ꯍꯥꯌꯕꯗꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯈꯨꯗꯛꯇꯥ ꯁꯔꯖꯔꯤꯒꯨꯝꯕꯥ ꯋꯥꯐꯃꯁꯤꯡꯗꯥ ꯆꯠꯇꯦ ꯍꯥꯌꯕꯅꯤ꯫ ꯃꯍꯥꯛꯅꯥ ꯋꯥꯐꯃꯁꯤꯡ ꯑꯁꯤ ꯑꯍꯥꯅꯕꯗꯥ ꯍꯣꯠꯅꯩ꯫

• ꯔꯥꯏꯁ ꯃꯦꯊꯗ: ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯄꯥꯝꯅꯕꯥ ꯃꯦꯊꯗ ꯑꯃꯅꯤ꯫
• ꯑꯥꯔ (ꯔꯦꯁ꯭ꯠ): ꯔꯦꯁ꯭ꯠ ꯇꯧꯕꯥ꯫ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯊꯣꯀꯍꯅꯈꯤ ꯍꯥꯌꯅꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯜꯂꯤꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫
• ꯑꯩ (ꯑꯥꯏꯁ):ꯑꯥꯏꯁ ꯑꯦꯞꯂꯥꯏ ꯇꯧꯕꯥ꯫ ꯅꯣꯡꯃꯗꯥ ꯀꯌꯥꯃꯔꯨꯝ ꯃꯤꯅꯠ 15-20 ꯐꯥꯎꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯀꯄꯥ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯑꯥꯏꯁ ꯊꯥꯎ꯫
• C (ꯀꯝꯞꯔꯦꯁꯟ): ꯃꯐꯝ ꯑꯗꯨ ꯕꯦꯟꯗꯦꯖ ꯑꯃꯅꯥ ꯌꯥꯝꯅꯥ ꯀꯨꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯏ (ꯏꯂꯦꯚꯦꯁꯟ): ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯝꯂꯤꯉꯩꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄꯦꯅꯀꯤꯂꯥꯔꯁꯤꯡ: ꯅꯍꯥꯛꯅꯥ ꯗꯣꯛꯇꯔꯅꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯔꯕꯥ ꯄꯦꯏꯅꯀꯤꯂꯥꯔ ꯑꯃꯥ, ꯍꯥꯌꯕꯗꯤ ꯑꯦꯁꯤꯇꯥꯃꯤꯅꯣꯐꯦꯟ ꯅꯠꯠꯔꯒꯥ ꯏꯕꯨꯞꯔꯣꯐꯦꯟ ꯑꯁꯤ ꯂꯧꯕꯥ ꯌꯥꯏ꯫
• ꯁ꯭ꯠꯔꯦꯆꯁꯤꯡ (stretchs): ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯉꯝꯕꯥ ꯁ꯭ꯠꯔꯦꯆꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯄꯥꯡꯊꯣꯀꯎ꯫
• ꯈꯣꯡꯎꯞ ꯍꯣꯡꯗꯣꯀꯄꯥ: ꯑꯐꯕꯥ, ꯅꯨꯡꯉꯥꯏꯕꯥ, ꯌꯥꯝꯅꯥ ꯆꯨꯅꯕꯥ ꯈꯣꯡꯎꯞ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯖꯨꯇꯣ ꯏꯅꯁꯔꯇꯁꯤꯡ: ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯀꯛꯅꯅꯥ ꯁꯦꯝꯕꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯏꯅꯁꯣꯂꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ `ꯃꯦꯇꯥꯇꯥꯔꯁꯦꯜ ꯄꯦꯗꯁꯤꯡ` ꯂꯩ꯫ ꯍꯥꯌꯔꯤꯕꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯈꯣꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯀꯔꯤꯒꯨꯝꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯂꯥꯏꯌꯦꯡꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯀꯣꯀꯍꯅꯕꯥ ꯉꯃꯗ꯭ꯔꯕꯗꯤ, ꯅꯍꯥꯛꯀꯤ ꯗꯣꯛꯇꯔꯅꯥ ꯑꯅꯥꯕꯥ ꯑꯗꯨꯒꯤ ꯃꯈꯥ ꯄꯣꯜꯂꯤꯕꯥ ꯃꯔꯝ ꯑꯗꯨ ꯂꯥꯏꯌꯦꯡꯅꯕꯥ ꯏꯅꯖꯦꯀꯁꯟ ꯅꯠꯠꯔꯒꯥ ꯁꯔꯖꯔꯤ ꯑꯃꯥ ꯇꯧꯅꯕꯥ ꯄꯥꯎꯇꯥꯛ ꯄꯤꯕꯥ ꯌꯥꯏ꯫

ꯃꯦꯇꯥꯇꯥꯔꯁꯥꯂꯖꯤꯌꯥ ꯊꯤꯡꯕꯥ ꯉꯃꯒꯗ꯭ꯔꯥ?

ꯃꯔꯝ ꯈꯔꯗꯤ ꯊꯤꯡꯕꯥ ꯉꯃꯗ꯭ꯔꯤꯉꯩꯗꯥ, ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯀꯌꯥ ꯂꯩꯔꯤ꯫

• ꯑꯆꯨꯝꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯈꯜꯂꯨ: ꯑꯐꯕꯥ, ꯑꯀꯅꯕꯥ ꯈꯣꯡꯎꯞ, ꯄꯥꯛ-ꯆꯥꯎꯕꯥ ꯈꯣꯡꯎꯞ ꯕꯣꯛꯁ ꯑꯃꯁꯨꯡ ꯂꯣ ꯍꯤꯜ ꯂꯩꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫
• ꯅꯨꯡꯉꯥꯏꯕꯥ ꯏꯅꯁꯣꯂꯁꯤꯡ: ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ ꯏꯅꯁꯣꯂꯁꯤꯡ ꯊꯝꯃꯨ꯫
• ꯈꯣꯡꯗꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ: ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ, ꯌꯨꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯥꯎꯕꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯀꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ꯫
• ꯀꯦꯂꯁꯁꯤꯡ ꯂꯧꯊꯣꯀꯎ꯫ ꯃꯁꯤꯅꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯟꯊꯍꯅꯒꯅꯤ꯫
• ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯃꯨ: ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯦꯟꯅꯥ ꯄꯤ꯫ ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯥ ꯊꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫

ꯀꯗꯥꯏꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯒꯗꯒꯦ?

ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯀꯟꯗꯤꯁꯟ ꯑꯁꯤ ꯌꯨꯃꯗꯥ ꯂꯥꯏꯌꯦꯡꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯑꯁꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯃꯍꯦꯛꯇꯕꯨ ꯂꯩꯔꯕꯗꯤ, ꯅꯍꯥꯛꯅꯥ ꯁꯣꯌꯗꯅꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ꯫