lsisÿ úgl isÿ jk wk;=rla wmsg m%;slafIam l, fkdyelshs'úfgl th ndysr ;=jd,hla f,i f,a .e,Sulska k;r jqj;a ;j;a úgl th msfgk fkdfmfkk wNHka;rj isÿ jQ ;e,aula f,a .e,Sula úh yelshs'tu ksid lsisu ;=jd,hla ir, hhs is;d ta .ek fkdi,ld isàu wkqjk l%shdjls'

ir, ,siaiSulska fyda jeàulska  ;=jd, we;s úh yel' th ;j;a W.% ùu j,lajd .ekSu i|yd ;=jd, j¾. ms<sn|j yd tajdg l,hq;= m%;sldr ms<sn|j ok isàu b;d wjYH fõ'f,a .,kakdjQ ;=jd,hlg jvd f,a fkd., ;=jd, YÍr wNHka;rhg isÿ ù we;s ;=jd, nrm;, fõ'

;=jd,h l=uk wdldro tfia;a ke;skï l=uk j¾.hg wod< ;=jd,hlaohs oek.ekSfuka ta i|yd ,nd Èh yels m%:udOdr fudkjdoehs Tng is;d .; yelshs'

WÆlal=•WÆlal= ùula hkq wiaÒhla ishqïj ì£ula fyda we§ula fõ'oKysia" ueKsla lgqj" je<ñg fyda ikaê we;s wmf.a YÍrfha ´kEu ;ekl isÿ úh yelshs'

we§ug ,laùu•ikaÈ p,kh lsÍug WmldÍ jk udxYfmaYs j, we§ula fyda bÍula fuf,i oelafõ' fuho oKysia" ueKsla lgqj" je<ñg fyda ikaê we;s wmf.a YÍrfha ´kEu ;ekl isÿ úh yelshs'

;e<Su•l=ula fyda wêl nr fohla YÍrh u;g jeàu fyda myr lEulg ,la ùul§ YÍrh ;e,Sulg ,laúh yelshs'fï u.ska flaYkd,sldj,g ydkshla isÿ jqfkd;a f,a .e,Sulg ,lafjk w;r Bg jo oreKq f,i myrlEulg jeks folg ,la jqjfyd;a reêrg iu wNhka;rfhox leá .eiSulg ,lafõ'

by; i|yka ;=jd, ùï j,§ reêrh .e,Sula isÿ fkdfõ'ta neúka ta i|yd isÿ lrkak jQ m%:udOdr f,a .,k ;=jd,hlg isÿ lreKq ,nk tjÜ jvd fjkia jk w;r ta tajdg jvd fyd¢ka ukd oekqulska  isÿ l,hq;=hs'ukao h;a fujeks ;=jd, YÍr wNHka;rhg fndfydafihska n,mdhs'

fuh yÿkajkafka RICE l%uh hkqfjks'

Rest' ;=jd,h isÿ jQ ia:dkh ieye,aÆfjka ;nkak'lsisu úfgl fi,ùugl ,la fkdlsÍug j. n,d .kak'

Ice' ñks;a;= 10la fyda 20la ta u; whsia leg ;nkak

Compression'nekafâÊ tlla Ndú;d lr ;=jd, jQ ia:dkh fj,d ;nkak'tu.ska bÈóu yd fõokdj ke;sù hhs'

Elevation' fldÜg fyda í,ekalÜ Ndú;d lr ll=, m%fõiñka ta u; Tijd ;nkak'ta u.ska bÈóu ke;sù hhs'

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