01 Umkhono wethole lenayiloni
Indwangu enayiloni ephefumulayo igcina isikhumba somile, ukucindezela okusebenzayo okuthambile kuvumela ukusetshenziswa kwamahora angama-24, noma ulele. Gqoka ngaphansi kwezingubo ngokunethezeka nangobuhlakani ukuze usebenze noma ululame, ubuchwepheshe bokunqanda iphunga, kulawula izinga lokushisa lomzimba, ukulwa namagciwane ngokwemvelo nokuqeda iphunga. Ukucindezelwa okuthweswe iziqu kunciphisa ukuvuvukala futhi kukhulisa ukugeleza kwegazi, kusiza ekwehliseni ama-shin splints