ꯁ꯭ꯀꯨꯂꯒꯤ ꯑꯣꯖꯥ ꯑꯃꯥ ꯑꯣꯏꯔꯤꯕꯥ ꯃꯥꯂꯥꯅꯤ (ꯆꯍꯤ ꯴꯵) ꯍꯧꯈꯤꯕꯥ ꯅꯨꯃꯤꯠ ꯅꯤꯅꯤꯗꯥ ꯑꯩꯒꯤ ꯀ꯭ꯂꯤꯅꯤꯀꯇꯥ ꯂꯥꯀꯈꯤ꯫ ꯃꯍꯥꯛ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀ꯭ꯂꯤꯅꯤꯛ ꯔꯨꯃꯗꯥ ꯆꯪꯈꯤ꯫
"ꯗꯥꯛꯇꯔ ꯄ꯭ꯔꯤꯌꯥ, ꯍꯟꯗꯛ ꯑꯩꯅꯥ ꯑꯌꯨꯛꯇꯥ ꯐꯃꯨꯡꯗꯒꯤ ꯊꯣꯔꯛꯇꯨꯅꯥ ꯑꯩꯒꯤ ꯈꯣꯉꯅꯥ ꯃꯥꯂꯦꯃꯗꯥ ꯊꯝꯕꯥ ꯉꯃꯗ꯭ꯔꯤ꯫ ꯑꯩꯒꯤ ꯈꯣꯉꯒꯤ ꯃꯈꯥꯗꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯕꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯥ ꯐꯥꯑꯣꯏ, ꯑꯩꯅꯥ ꯈꯣꯉꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯣꯉꯅꯥ ꯆꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯋꯥꯕꯥ ꯈꯔꯥ ꯍꯟꯊꯔꯀꯏ꯫ ꯑꯗꯨꯕꯨ ꯑꯩꯅꯥ ꯁ꯭ꯀꯨꯂꯗꯥ ꯇꯝꯕꯤꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯂꯦꯞꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯋꯥꯕꯥ ꯑꯁꯤ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ ꯑꯃꯁꯨꯡ ꯊꯣꯛꯇꯕꯥ ꯌꯥꯗꯕꯥ ꯑꯣꯏꯔꯀꯏ꯫ ꯑꯩꯅꯥ ꯈꯜꯂꯝꯕꯗꯤ ꯃꯁꯤ ꯅꯣꯔꯃꯦꯜ ꯑꯣꯏꯕꯥ ꯑꯋꯥꯕꯥ ꯑꯃꯈꯛꯇꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤ, ꯑꯗꯨꯕꯨ ꯍꯧꯖꯤꯛ ꯊꯥ ꯑꯅꯤ ꯁꯨꯔꯦ” ꯍꯥꯌꯅꯥ ꯃꯥꯂꯥꯅꯤꯅꯥ ꯃꯍꯥꯛꯀꯤ ꯑꯋꯥꯕꯥ ꯑꯗꯨ ꯐꯣꯡꯗꯣꯀꯈꯤ꯫
ꯑꯩꯅꯥ ꯃꯥꯂꯥꯅꯤꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯌꯦꯡꯁꯤꯅꯈꯤ ꯑꯃꯁꯨꯡ ꯐꯣꯡꯗꯣꯀꯈꯤ: "ꯃꯥꯂꯥꯅꯤ, ꯅꯍꯥꯛꯅꯥ ꯐꯣꯡꯗꯣꯛꯂꯤꯕꯥ ꯑꯁꯤ ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐꯦꯁꯤꯌꯇꯤꯁ ꯀꯧꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯒꯤ ꯀ꯭ꯂꯥꯁꯤꯛ ꯂꯥꯏꯑꯣꯡꯁꯤꯡꯅꯤ꯫ ꯑꯩꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯈꯣꯡꯎꯄꯇꯒꯤ ꯍꯧꯔꯒꯥ ꯈꯣꯡꯎꯄꯀꯤ ꯑꯥꯔꯆ ꯐꯥꯑꯣꯕꯥ ꯆꯦꯜꯂꯤꯕꯥ ꯑꯀꯅꯕꯥ ꯇꯤꯁ꯭ꯌꯨꯒꯤ ꯕꯦꯟꯗ ꯑꯃꯥ ꯂꯩ꯫ ꯃꯁꯤꯕꯨ ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐꯦꯁꯤꯌꯥ ꯍꯥꯌꯅꯥ ꯀꯧꯏ꯫ ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯒꯨꯝꯕꯥ ꯑꯣꯖꯥꯁꯤꯡꯅꯥ ꯑꯀꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯂꯦꯞꯄꯥ ꯇꯥꯏ, ꯑꯃꯁꯨꯡ ꯃꯔꯃꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯍꯟꯗꯛꯇꯥ ꯊꯦꯡꯅꯈꯤ꯫" ꯃꯇꯤꯛ ꯆꯥꯅꯥ ꯁꯦꯝ-ꯁꯥꯗꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯧꯈꯤ, ꯇꯤꯁ꯭ꯌꯨ ꯑꯁꯤꯅꯥ ꯑꯄꯤꯀꯄꯥ ꯃꯥꯏꯛꯔꯣꯇꯤꯌꯔꯁꯤꯡ ꯁꯦꯃꯒꯠꯂꯦ .
🚨 ꯈꯨꯗꯛꯇꯥ ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯃꯇꯦꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯔꯦꯗ ꯐ꯭ꯂꯦꯒꯁꯤꯡ꯫
ꯍꯤꯜ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯑꯁꯤ ꯀꯃꯟ ꯑꯣꯏꯔꯕꯁꯨ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯂꯥꯏꯑꯣꯡꯁꯤꯡ ꯑꯁꯤ ꯊꯦꯡꯅꯔꯕꯗꯤ ꯈꯨꯗꯛꯇꯥ ꯗꯣꯛꯇꯔ ꯑꯃꯒꯥ ꯇꯥꯟꯅꯒꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯁꯥꯊꯤꯕꯥ ꯀꯟꯗꯤꯁꯟ ꯑꯃꯒꯤ ꯈꯨꯗꯝ ꯑꯣꯏꯕꯥ ꯌꯥꯏ:
- ꯈꯪꯍꯧꯗꯅꯥ ꯌꯥꯝꯅꯥ ꯁꯥꯊꯤꯅꯥ ꯁꯣꯀꯄꯥ, ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯄꯥꯛ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯊꯣꯀꯄꯥ, ꯂꯥꯏꯍꯧꯒꯥ ꯂꯣꯌꯅꯅꯥ (ꯏꯅꯐꯦꯛꯁꯅꯒꯤ ꯈꯨꯗꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ)꯫
- ꯈꯣꯡꯗꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯃꯠꯇꯥ ꯌꯥꯎꯗꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯅꯥ ꯊꯣꯀꯄꯥ (ꯐ꯭ꯔꯦꯀꯆꯔ ꯅꯠꯠꯔꯒꯥ ꯂꯤꯒꯥꯃꯦꯟꯇ ꯇꯤꯌꯥꯔ ꯑꯣꯏꯕꯥ ꯌꯥꯏ)꯫
- ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯗꯥ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ-ꯃꯇꯧ, ꯇꯤꯟ-ꯀꯥꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡ-ꯈꯨꯠ ꯁꯣꯛ-ꯄꯅꯕꯥ (pinched nerve)ꯒꯤ ꯈꯨꯗꯝ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫
- ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛ ꯑꯁꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯂꯩꯔꯕꯗꯤ ꯑꯃꯁꯨꯡ ꯍꯤꯜ ꯑꯦꯔꯤꯌꯥꯗꯥ ꯂꯩꯕꯥ ꯈꯣꯡꯗꯥ ꯄꯉ꯭ꯀꯆꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯄꯤꯀꯄꯥ ꯑꯁꯣꯀꯄꯥ ꯑꯃꯥ ꯂꯩꯔꯕꯗꯤ꯫
ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐꯦꯁꯤꯂꯤꯇꯤꯁꯀꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯔꯃꯁꯤꯡ꯫
- ꯑꯔꯥꯅꯕꯥ ꯈꯣꯡꯎꯞ ꯁꯤꯖꯤꯟꯅꯕꯥ: ꯈꯣꯡꯒꯤ ꯈꯣꯡꯗꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯁꯄꯣꯔꯠ ꯇꯧꯗꯕꯥ ꯁꯦꯟꯗꯜ, ꯁꯣꯟꯊꯔꯕꯥ ꯈꯣꯡꯎꯞ ꯅꯠꯠꯔꯒꯥ ꯍꯥꯏ ꯍꯤꯂꯁꯤꯡ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ꯫
- ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯂꯦꯞꯄꯥ: ꯔꯤꯁ꯭ꯛ ꯑꯁꯤ ꯑꯣꯖꯥꯁꯤꯡ, ꯄꯨꯂꯤꯁ ꯑꯣꯐꯤꯁꯔꯁꯤꯡ, ꯑꯃꯁꯨꯡ ꯗꯨꯀꯥꯟ ꯑꯦꯁꯤꯁ꯭ꯇꯦꯟꯇꯁꯤꯡꯒꯨꯝꯕꯥ ꯊꯕꯀꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯏ꯫
- ꯑꯣꯕꯦꯁꯤꯇꯤ: ꯍꯀꯆꯥꯡꯒꯤ ꯑꯔꯨꯝꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯈꯣꯡꯊꯥꯡ ꯈꯨꯗꯤꯡꯒꯤ ꯍꯤꯜ ꯇꯤꯁꯨꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯍꯦꯅꯒꯠꯂꯀꯏ꯫
- ꯈꯣꯡꯒꯤ ꯁ꯭ꯠꯔꯀꯆꯔ: ꯐ꯭ꯂꯦꯠ ꯐꯨꯠ ꯅꯠꯠꯔꯒꯥ ꯑꯋꯥꯡꯕꯥ ꯑꯥꯔꯆꯁꯤꯡ꯫
- ꯑꯍꯜ ꯑꯣꯏꯔꯀꯄꯥ: ꯂꯥꯌꯅꯥ ꯑꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯅꯥ ꯆꯍꯤ 40 ꯑꯃꯁꯨꯡ 60ꯒꯤ ꯃꯔꯛꯇꯥ ꯊꯣꯀꯏ, ꯃꯗꯨꯗꯥ ꯇꯤꯁꯨꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯟꯊꯔꯀꯏ꯫
- ꯃꯔꯤ ꯂꯩꯅꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ : ꯍꯀꯆꯥꯡꯗꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯂꯥꯌꯅꯥꯁꯤꯡ, ꯍꯥꯌꯕꯗꯤ ꯗꯥꯏꯑꯦꯕꯦꯇꯤꯖ ꯑꯃꯁꯨꯡ ꯔꯤꯌꯨꯃꯦꯇꯣꯏꯗ ꯑꯔꯊ꯭ꯔꯥꯏꯇꯤꯁ ꯑꯁꯤꯅꯆꯤꯡꯕꯥ꯫
ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯍꯤꯂꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ꯫
ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯇꯤꯁꯨꯒꯤ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯅꯥꯕꯥ ꯊꯨꯅꯥ ꯍꯟꯊꯍꯟꯅꯕꯥ ꯌꯨꯃꯗꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯊꯕꯀꯁꯤꯡ ꯑꯁꯤ ꯌꯥꯎꯏ:
1. ꯇꯦꯅꯤꯁ ꯕꯣꯜ ꯃꯦꯁꯦꯖ: ꯆꯦꯌꯥꯔ ꯑꯃꯗꯥ ꯐꯃꯗꯨꯅꯥ ꯇꯦꯅꯤꯁ ꯕꯣꯜ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯏꯁꯤꯡꯅꯥ ꯊꯜꯂꯕꯥ ꯀꯦꯟ ꯑꯃꯥ ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯈꯥꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯈꯣꯡꯄꯥꯛꯇꯒꯤ ꯈꯣꯡꯄꯥꯛ ꯐꯥꯎꯕꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫ ꯃꯁꯤ ꯅꯣꯡꯃꯗꯥ ꯑꯅꯤꯔꯛ ꯃꯤꯅꯠ 5 ꯐꯥꯎꯕꯥ ꯇꯧ꯫
2. ꯀꯥꯜꯐ ꯁ꯭ꯠꯔꯦꯆ (calf Stretch): ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯁꯣꯀꯍꯟꯗꯨꯅꯥ, ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯁꯤꯅꯥ ꯀꯥꯜꯐ ꯃꯁꯂꯁꯤꯡ ꯔꯤꯂꯥꯛꯁ ꯇꯧꯒꯅꯤ꯫
3. ꯈꯣꯡ ꯍꯥꯝꯐꯝ (Toe Stretch): ꯐꯃꯨꯡꯗꯥ ꯐꯃꯗꯨꯅꯥ, ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯂꯧꯈꯠꯂꯨ, ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ꯫
ꯇꯧꯒꯗꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫
| ✔️ ꯇꯧꯒꯗꯕꯥ ꯊꯕꯀꯁꯤꯡ (ꯀꯔꯤ ꯇꯧꯕꯥ) | ❌ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ |
|---|---|
| ꯑꯀꯅꯕꯥ ꯃꯐꯃꯁꯤꯡꯗꯥ, ꯌꯨꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯐꯥꯎꯕꯥ ꯈꯣꯡꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯔꯣꯏꯗꯕꯅꯤ꯫ ꯀꯨꯁꯟ ꯂꯩꯕꯥ ꯁ꯭ꯂꯤꯄꯥꯔꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯧ꯫ | ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯂꯩꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯂꯥꯟꯊꯦꯡꯅꯒꯅꯨ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯂꯣꯏꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯇꯤꯁ꯭ꯌꯨꯁꯤꯡꯗꯥ ꯃꯥꯏꯛꯔꯣ-ꯇꯤꯌꯥꯔꯁꯤꯡ ꯃꯈꯥ ꯇꯥꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯌꯥꯏ꯫ |
| ꯅꯣꯡꯃꯗꯥ 3-4 ꯔꯛ (ꯀꯣꯜꯗ ꯊꯦꯔꯥꯄꯤ) ꯃꯤꯅꯠ 15-20 ꯐꯥꯎꯕꯥ ꯍꯤꯂꯒꯤ ꯃꯈꯥꯗꯥ ꯑꯥꯏꯁ ꯊꯝꯃꯨ꯫ | ꯃꯦꯗꯤꯀꯦꯂꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯗꯅꯥ ꯏꯕꯨꯞꯔꯣꯐꯦꯅꯒꯨꯝꯕꯥ ꯄꯦꯟ ꯀꯤꯂꯔꯁꯤꯡ ꯂꯦꯞꯇꯅꯥ ꯂꯧꯕꯒꯤ ꯍꯩꯅꯕꯤ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ꯫ |
| ꯖꯨꯇꯣꯁꯤꯡ ꯈꯅꯕꯗꯥ, ꯑꯐꯕꯥ ꯑꯥꯔꯆ ꯁꯄꯣꯔꯠ ꯑꯃꯁꯨꯡ ꯍꯤꯜ ꯀꯨꯁꯟ ꯂꯩꯕꯥ ꯖꯨꯇꯣꯁꯤꯡ ꯈꯜꯂꯨ꯫ | ꯑꯅꯥꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯈꯨꯗꯛꯇꯥ ꯑꯀꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯍꯧꯒꯅꯨ꯫ |
❓ ꯑꯗꯣꯃꯗꯥ ꯍꯪꯂꯀꯄꯥ ꯌꯥꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯋꯥꯍꯪ ꯈꯔꯥ (FAQ)
ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐꯦꯁꯤꯂꯤꯇꯤ ꯑꯁꯤ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯐꯒꯠꯂꯀꯄꯗꯥ ꯃꯇꯝ ꯀꯌꯥ ꯆꯪꯕꯒꯦ? ▼
ꯃꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯒꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯗꯥ ꯈꯦꯠꯅꯩ꯫ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ, ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ, ꯑꯃꯁꯨꯡ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯈꯣꯡ ꯍꯥꯝꯂꯕꯗꯤ, ꯃꯍꯧꯁꯥꯅꯥ ꯄꯦꯁꯦꯟꯇ 90%ꯗꯤ ꯊꯥ 6ꯗꯒꯤ 18 ꯐꯥꯎꯕꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯐꯒꯠꯂꯀꯄꯥ ꯉꯝꯃꯤ꯫
ꯍꯤꯜ ꯁ꯭ꯄꯔ ꯑꯃꯁꯨꯡ ꯄ꯭ꯂꯥꯟꯇꯦꯁꯅꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯗꯨ ꯀꯔꯤꯅꯣ? ▼
ꯍꯤꯜ ꯁ꯭ꯄꯔ ꯍꯥꯌꯕꯁꯤ ꯍꯤꯜ ꯕꯣꯅꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯁꯦꯝꯕꯥ ꯑꯄꯤꯀꯄꯥ ꯀꯦꯂꯁꯤꯌꯝ ꯗꯤꯄꯣꯖꯤꯠ (bone spur) ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯑꯦꯛꯁ-ꯔꯦꯗꯥ ꯎꯕꯥ ꯐꯪꯂꯕꯁꯨ, ꯇꯁꯦꯡꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯁꯤ ꯁꯔꯨ ꯃꯁꯥ ꯃꯊꯟꯇꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ, ꯑꯗꯨꯕꯨ ꯃꯅꯥꯛ ꯅꯀꯄꯥ ꯄ꯭ꯂꯥꯟꯇꯦꯇꯔ ꯐꯦꯁꯤꯌꯥ ꯇꯤꯁꯨ (plantar fasciitis)ꯗꯥ ꯏꯅꯐ꯭ꯂꯦꯃꯦꯁꯟ ꯂꯩꯔꯀꯄꯅꯥ ꯊꯣꯀꯍꯅꯕꯅꯤ꯫
ꯗꯣꯛꯇꯔꯅꯥ ꯍꯤꯂꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯏꯅꯖꯦꯀꯁꯅꯁꯤꯡ (ꯀꯣꯔꯇꯤꯀꯣꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯏꯅꯖꯦꯀꯁꯅꯁꯤꯡ) ꯑꯁꯤꯅꯥ ꯃꯇꯝ ꯆꯨꯞꯄꯒꯤ ꯑꯣꯏꯅꯥ ꯔꯤꯂꯤꯐ ꯄꯤꯕ꯭ꯔꯥ? ▼
ꯀꯣꯔꯇꯤꯀꯣꯁ꯭ꯇꯦꯔꯣꯏꯗ ꯏꯅꯖꯦꯀꯁꯅꯁꯤꯡꯅꯥ ꯑꯇꯦꯅꯕꯥ ꯃꯇꯃꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯀꯅꯕꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯁꯣꯛ-ꯄꯅꯕꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯉꯝꯃꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯃꯇꯝ ꯈꯔꯒꯤ ꯑꯣꯏꯕꯥ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯅꯤ, ꯑꯃꯁꯨꯡ ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ ꯃꯈꯣꯌ ꯑꯁꯤ ꯑꯌꯥꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯔꯤꯀꯃꯦꯟꯗ ꯇꯧꯗꯦ ꯃꯔꯃꯗꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯏꯅꯖꯦꯀꯁꯟ ꯇꯧꯕꯅꯥ ꯄ꯭ꯂꯥꯟꯇꯥꯔ ꯐꯦꯁꯤꯌꯥ ꯇꯤꯁꯨ ꯑꯗꯨ ꯁꯣꯀꯍꯟꯗꯨꯅꯥ ꯃꯗꯨ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
ꯄ꯭ꯂꯥꯟꯇꯦꯇꯔ ꯐꯦꯁꯤꯂꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ ꯁꯔꯖꯔꯤ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯕ꯭ꯔꯥ? ▼
ꯅꯠꯇꯦ꯫ ꯁꯔꯖꯔꯤ (Plantar Fascia Release) ꯑꯁꯤ ꯊꯥ 12ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯑꯇꯩ ꯂꯥꯏꯌꯦꯡ ꯑꯃꯠꯇꯅꯥ ꯔꯤꯂꯤꯐ ꯄꯤꯗꯕꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯊꯣꯀꯄꯥ ꯀꯦꯁꯁꯤꯡꯗꯥ ꯈꯟꯅꯩ꯫
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