Page 4B

The Castlegar Sun

Treating ankle sprains using rest, ice and exercise

Ankle sprains are the down
fall of many an athlete. The run
ner who steps into a pothole; the
basketball player who lands
badly; the ballplayer who slides
to the base. All are at risk for
ankle sprains. Those with weak
muscles, wearing’ worn-out
shoes are especially at risk
Most people have suffered a
minor sprain. They land with
the foot turned in and stretch the
ligaments which hold the ankle
bones together.

When the injury is more
Severe the ligaments might be
torn, The person will be unable

to walk afterwards; their ankle
will swell quickly, they might
have heard a pop or a snap, oF
they might have been hit by a
much larger player. If the ankle
was injufed with the foot turned
Out instead of in, or if the ankle
bruises quickly or is obviously
deformed then the ankle should
Children and the

have ankle
Severe injuries

be x-rayed
elderly should
injuries x-rayed
should be éxamined by a physi
cian as soon as possible

When you treat ankle injuries
remember RICE—rest, ice
compression and elevation. Rest

the foot for 2-3 days. Borrow a
pair of crutches. Ice stops the

area from swelling. Put ice in a

MATTERS

Brought to you by
Castlegar's Medical Staff

plastic bag, then wrap the bag in
a towel. Let the ice sit on the
ankle for 30 minutes every hour
for up to 3 days. People often

USA

Thursday thru Saturday

I.

wrap the ankle in a tensor ban
dage to prevent swelling. Ele
vate the foot

After 2-3 days you can
walking although the ankle
“still feel sore and stiff. Once the
swelling has stabilized you can
Start gentle exercises. Do “range
of motion exercises” and you
can also try “contrast bathing’
After about ten days you can
Start stretching and strengthen
ing exercises as well

Range of Motion Exercises
Sit on a table with your legs
dangling. Pretend your big toe
is a pen and draw the alphabet
in the air. 2. Rotate your foot in
all directions. Do each move
ment at least 30 times, Do both
these exercises several times a
day. The more the better.

Stretching: 1. Achilles tendon
Stretches. Sit on a table. Pull the
foot up with a towel. Then push
the foot down. 2. Stand facing a

start
may

Wednesday, May 26, 1993

Microwave cooking is versa
tile, time saving and convenient
It is a wonderful way to prepare
last minute dinners as well as
warm leftovers. If you are rushed
for time, try the following com
plete meal

Laredo Style Nachos
20 corn, taco or tortilla chips
canned bean dip

guacamole dip

jalapeno peppers (opt)
shredded Monterey jack or
mozzarella cheese

1. Spread chips with bean and

Serve immediately.

Chicken Parmesan

1/4 tsp paprika

1/4 tsp oregano

1 egg, beaten with 1/4 cup wate:
2 tbsp oil

Cooking
iss" (Mom,

guacamole dip, Top with peppers and cheese.
2. Cook at HIGH | to 2 minutes, or until cheese has melted.

2 boneless chicken breasts, skinned and split
3/4 cup seasoned dry bread crumbs
1/4 cup grated Parmesan cheese

r

Wednesday, May 26, 1993

rhe most rewarding part of
writing is the response—written
and oral—that one gets back
from readers,

For example, after I had writ
ten the Castlegar story for the
Beautiful British Columbia Mag
azine, I got a wonderful breezy,
slightly bawdy, letter from Dr
Adam Waldie, pioneer and for
mer doctor in Cast legar and now
semi-retired at Cobble Hill on
Vancouver Island

He writes in part

“What a pleasant surprise to
Pick up Beautiful British
Columbia magazine this morn-
ing and read your excellent arti-
cle on Castlegar. You, Mrs
West, Peter Oglow, Bill Waldie
and Joe Killough are some of the
few people I remember. In two
months it will be 41 years since.
we left, and since my parents
died in Trail in 1979 I have
passed through only twice

Your article
evoked some nostalgic memo.
ries. Early in September 1951 |
had a call to Broadwater to see
Mrs. Makareth who had suffered
a stroke. I took Alice Fowler
with me because I knew Mrs
Makareth would require more
nursing skill San doctoring

One of the boys picked us up
at Syringa in an outboard and I
Stayed overnight, coming back
next morning on the Minto ,the

and pictures

The most rewardi

only trip I ever had on her. Until
someone disputes my claim, I
will continue to boast I was the
last doctor in B.C. to make a
house‘ call by sternwheeler. Not
quite accurate but a good cock
tail anecdote

The Robson ferry tanding
reminds me ofthe time a Mrs
T., near the packing house, a
maternity patient of Dr. Harry
Christie's, went into labor. I sent
Harry Haines up for her and he

was smart enough to hold the
ferry, barely getting her back to
the office. I sent for E
Dimock who was home e

Charters

I had delivered a big baby boy
feet first. We sent Mrs. T on into
Trail for her well earned few
days rest in hospital

It was a rough and tumble two
and a half years, but curiously
the best experience in retrospect
was the fact that Castlegar and
area a living laboratory of
medical sociology. Victor
Goresky stopped me outside
Horswill’s Grocery and while

The Castlegar Sun

son Gerry, ape 3
the building
“Never cure a Doukhobour farm
woman. Always
week come back
comie back

She works seven days a week
dawn to dusk and the only time
she gets a chance to see the
bright lights of Trail or Nelson
or Castlegar is to plead sickness
and her husband has to take her
to see the doctor

He tells of a meeting this sum.
mer, while doing a locum at
Bella Coola_with Dr. Harvey
Thommasen, “Ora Goresky’'s,
son and resident physician
there."

He had asked to see’ Dr
Thommasen’s “definitive treatise
on grizzly bears” he said, and
was shown, as well, four other
publications on devil's club root,
26 species of May flies, D.N.A
fingerprinting as a forensic tool

peed against
Victor told me

tell her one
or two weeks

in wildlife management, a highly
technical article for the pres
tigous British medical journal
Lancet and two other closely
written volumes. Castlegar takes
second place to no one in the
production of scholars

He then goes on to say 1
wish I had been a little more sen
Sitive to the uniqueness of
Alexander Zuckerberg, but I had
a lot on my plate at thé time. We
still have a kitchen table that he
made for us by hand, 43 years
ago
Fortunately I did recognize
him as being a clone of Tolstoy
(at least in appearance). I was
laid up for a few months a cou
ple of years ago with
for the first time-got into 'V/ar
and Peace’ (by Tolstoy) followed
immediately by ‘Anna Kareni
na’. Marvellous stuff”. Included
in his Russian experience is a
concert-type tour to Russia in

Page 5B

ng part of writing is the response

1990

Finally, he closes with a note
to our mutual friend, Dr, John
Hall, followed by a definition of
ageing picked up at a geriatric
meeingt in England ‘progressive
loss of adaptability’ and con
cludes with greetings to. all of
those mentioned in the article
and other old friends

A true Renaissance man. I
wish I could write fike that

2721 Columbia Ave.
(next to IGA)

365-6450

{ wall about 2 feet away. Put your 1
hands on the wall. Lean for
ward, bend one knee and lock
the back knee. Press forward
until a pull is felt in the calf
muscle of the back leg. Hold for
15 seconds then bend the back
knee too and stretch the
Achilles tendon. Hold for 15
seconds. Repeat 3 times. You
should feel a pull in your mus
cles—not pain.

Strengthening: 1. Raise up
and down on your toes. Then
stand on a step backwards with
your heels hanging over. Lift up
on your toes on both feet. Then
lift up on the injured foot only
2. Weight lifting. Do the same as
the range of motion exercises,
but with a light weight. Start
with a one pound weight
attached to your foot. Do three
sets of ten repetitions each. Only
use weights every second day
Add more weight only when one
pound becomes easy. 3. Tube
exercises. You can use surgical
tubing or and old bicycle tire
Put the tube around a table leg
ind then around your foot. Sit

8 oz can tomato or spaghetti sauce

1 cup shredded mozzarella cheese

1. Dip chicken in bread crumbs, mix with Parmesan cheese and
paprika, then dip in egg and again bread crumb mixture.

2. Coat bottém of 12 x 8” dish with 1 tbsp oil, place chicken in
dish and sprinkle with remaining oil

3. Cook at HIGH 2 tq 2 1/2 minutes, tum chicken over and cook
another 2 1/2 minutes.

4. Top with sauce and season with oregano.

5. Cook at HIGH 3 1/2 to 4 1/2 minutes.

6. Sprinkle with cheese and let stand, covered, for five minutes
or until cheese is melted.

YPAC busy

The Ymir Performing Arts
Club (Y.P.A.C.), held its annual
general meeting at the home of
Doug and Anja Blake April 16.
This organization is an enthusi-
astic group of people dedicated
to providing social activities in
Ymir and Salmo and to facili-
tate opportunities for local
musicians to perform. A tape

May 27 to 29.
ee ee ie

SAT. ONLY
Hot Dogs 99¢

Baked Stuffed Potatoes
llam-3pm

4 medium pot&toes

1/2 cup shredded cheddar cheese’

1/2 cup chopped green onions

1/2 cup sour cream

2 tbsp soft butter

1 egg

salt and pepper

optional: chopped cooked broccoli, chopped cooked bacon,
chopped shrimp or crab

1. Bake potatoes for 10 - 12 minutes. (Make sure potatoes are
pricked before baking)

2. Scoop out potatoes, mix with cheese, sour cream, butter, egg,
salt and pepper; mash until smooth. Mix in any other optional
ingredients you wish

3. Top with more cheese and bake for another 2 minutes or until

Fravelatre

| SATURDAY IS FITNESS
AEROBIC DAY!
Meet our guest Pro-Instructor
LEANNE MACKENZIE
Leanne is here to answer your fitness questions.
SPEEDO ‘ASICS AEROBIC]
Ladies full leather shoes
| AEROBIC WEAR nee

| 10% OFF SALE $79.99)

featuring Ymir artists and their
music is also ‘being prepared
and marketed by Y.P.A.C.

On Friday evening 20 mem-
bers enjoyed a potluck buffet fol-
lowed by a very lively meeting
President Fred Nachbaur, presid.

FRIDAY IS MIDNIGHT MADNESS"
© PM-12 AM

Cycling Gloves - reg. $19.99 ON SALE between 6-9 ...$9.99
Vetta C10 Cycle Computer - reg. $39.99 SALE ..$19.98
Helmuts - reg. $79.99 SALE ...$29.99
Mini Bicucle Pumps SALE ..$16.99
Seat Bag - reg. $19.99 SALE $9.99
Front Handle Bar. Bag - reg. $29.99 SALE ..$15.99
ONZA Bar Ends - reg. $39.99 SALE ..$19.99
Bicycle Car Racks - reg. $119.99 SALE ..$79.99

reg. $29.99
cheese is melted ed over the meeting, and Secre
tary Shauna Fox

reported there was $520 in the

Treasurer

Do the range of motion exercis
es against this resistance. Do
thfeée sets of I'S repetitions.

The ankle may be sore and
swollen for 4-6 months. You
are ready to run when you can
stand on the toes of the injured
foot for 20 seconds and hope
on your toes ten times. First
run in a straight line. After a
few days do figure eights and
zig zags. When you can zig
zag without pain you can
return to your normal activi
ties. Strapping your ankles
will help protect them. Warm
up properly before doing any
strenuous sports

Apple Betty
4 cups peeled, sliced apples

2 tbsp white sugar

2 tbsp lemon juice

1/2 cup quick oats

2/3 cup packed brown sugar

I tsp cinnamon

1 tsp nutmeg

1/3 cup butter

1/2 cup chopped walnuts

1. Arrange apples in greased 8 inch dish and sprinkle with sugar
and lemon juice

2. Combine oats, sugar, walnuts, cinnamon, and nutmeg and cut
in butter uptil mixture resembles coarse crumbs.

3. Crumblé mixture over apples.

4. Cook at MEDIUM for 20 minutes
5 minutes.

Constitutional changes
AGM
from September to April, and the
year end meeting to March. I was

{treasury

were made to move the

also decided to remove the “in

2181 Columbia Ave
Castlegar 365-5599
702 Baker St
Nelson 354-4622

Kimberley - Cranbrook
Kelowna

writing” requirement for mem
bership. Fox reported that the
club has over SO members.

The new slate of officers are
President, Mike Carmody; Vice
President, Patrick Wahn; Secre.
Gloria Currie and
Treasurer, June Stockdale. Mem.
bers present agreed to act as
Directors.

A “Barter and Trading Faire”
and pot luck supper was suggest
ed as an upcoming event and it
was decided all members should
receive a membership list

908 Rossland Ave.
Trall 364-1661

tone} OVERHEAD CABINET. AMM WARDROBE CARPET ]

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30th Anniversary Sale

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30th Anniversary Sale

Price $ 14,900

tary

Let stand, uncovered,

Ask for
BEV ZAYTSOFF
Hair Annex
365-3744
Your family hair style specialist
St.'s Perm Special last

Wed. & Thurs.ot every
month. Available eves.

Auto Body &
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Complete Boat Repairs and
Paint Refinishing

28’8” TRAVEL TRAILER
Microwave, Air, Stereo, Full Front

} Bedroom, Rear Bunk Beds, Loaded
30th Anniversary Sale

Price $ 1 9,600

22'S” FIFTH WHEEL
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= ICBC Claims Handled Promptly
- Complete Auto Body Repairs
- Custom Painting Refurbishing - Gel Coating
- Factory Paint Matching - Keel Capping
1364 Forest Road (Labatt's Bldg.) 365-2505

Hwy. to Grand Forks - turn in at 14th Ave. (Emcon)

25’9” FIFTH WHEEL
Excelle nt Family Unit with

Everything

30th Anniversary Sale

Price $ 1 8,600

23°11” FIFTH WHEEL

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Fridge, Cocktail Chair and much more
30th Anniversary Sale

Price $ 1 7,800

NEW IN TOWN?

LET US PUT
OUT THE MAT
FOR YOU!

be sure to call

4’9” FIFTH WHEEL
his trailer has everything ite } ?
t =

30th Anniversary Sale

Price $ 1 8, 1 00

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Microwave, Air, Stereo, Stand-up
Bedroom, All Options Included.
{30th Anniversary Sale

Price $ 1 9,600

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When sever
causes
lines, our
work immediately to
restore your power
for safety’s sake
your helr

Assume
is “live” and
Don't touct
to stay away

West Kootenay Power
mmediately
Avoid areas where
» lines may have fallen. If a
line falls on your car, stay
nside it and wait for help
Naturally, we can't
ontrol the weather, But
with a little extra attention
to safety, we'll all survive
the storm

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365-3752

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Where The Smart Money Goes,

OUT OF TOWN CALL COLLECT

Castlegar 365-8212 - Crawtord Bay 227-923
Greenwood 445-6455 - Kaslo 353-2446
Osoyoos 495-2474 - Penticton 493-3818

Creston 428-5357 - Grand Forks 442-3142
Kelowna 860-2126 - Keremeos 499-5844 - Ollver 498-2474
Saimo 3711 South Slocan 359-7613 - Trall 368-9111