每次跑完都冰敷跟腱，同时在晚间和睡前垫个加热垫(脚放低)。
Ice your tendon after every run and put a heating pad (at a low setting) on the area in the evening and at bedtime.
家庭制作的便当是包裹在了一种叫做风吕敷的布中，它起到袋子和桌垫的作用。
The Bento, made at home, is wrapped in a furoshiki cloth, which acts as both bag and table mat.
在使用冷敷时，要用毛巾包裹冰垫，敷约十五分钟便应拿掉，以免冻伤。
When using ice packs, wrap the ice pack with a towel before applying it to the skin. never use ice packs for more than 15 minutes.
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