BEFORE COPYING A HEEL-PAIN VIDEO / 跟练脚跟痛视频前
Describe: exact area; first steps versus later activity; injury; impact; tingling/lost sensation; relevant health history. / 描述：具体部位、最初几步与之后活动、受伤经过、日常影响、刺麻或感觉变化、相关疾病。
Ask: “Has my cause been assessed? Is this exercise leaflet intended for my situation? What should make me stop and seek help?” / 问：“原因评估过了吗？这份动作单适用于我吗？什么变化应停止并求助？”
Mia's hypothetical decision: show the actual video to a qualified professional before adopting it; no outcome claimed. / Mia 的假设选择：先带视频核对，不承诺效果。
Severe/worse/recurrent/function-limiting pain, sensory changes or diabetes with foot pain: contact an appropriate clinician. Two weeks without improvement is an additional reason, not a required wait. / 明显、加重、反复、妨碍活动、感觉异常或糖尿病伴足痛时求助；两周不改善只是另一条理由，并非必须等候。
No exercise, medicine, massage or hammering instructions. / 不含练习、药物、按摩或敲击操作。