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12 Acton/Georgetown, Friday, June 27, 2008 372 Queen Street 519-853-9292 ~ 333 Mountainview Rd. S. 905-873-3103 ~ www.eramosaphysio.com NO PHYSICIAN REFERRAL REQUIRED Running is a popular form of exercise for people of all ages. A consistent running program can lead to improved cardiovascular fitness, increased Lean Muscle Mass, weight control, social benefits and stress relief. Unfortunately, there are a number of running and personal anatomical factors that can lead the competitive or recreational runner down a path of injury and pain. Running injury data shows that: 27% -70% of all runners are injured yearly 40% of injured men & 35% of injured women require a medical consult 75% of all running injuries are to the lower extremity The most common injuries reported by runners include: Plantar Fasciitis Patellar Tendonitis Iliotibial Band Friction Syndrome Achilles Tendonitis Physiotherapists have the education and applied knowledge to offer instruction on preventative measures such as stretching, pacing, proper footwear & technique modifica- tion. Accurate diagnosis and treatment of running injuries through examination of not only training, anatomical and biomechanical factors, but also their interactions. Here are some important running tips to reduce your risk of injury: Always leave time for a proper warm up and cool down. Stretch muscles that are typically tight in runners before but especially after your run: hamstrings, quadriceps, iliotibial band, and gluteals. Allow for adequate recovery between runs. Ease into changes to your training intensities, typically do not increase more than 10% per week Maintain Ideal Running Postures Avoid hard or uneven surfaces Maintain adequate hydration: 2-5 cups of water per hour during your run, 2-3 cups of water per pound lost in sweat after your run. Buy proper shoes, and consider getting orthotics if recommended If you are experiencing pain during or after your run that does not improve within 5-7 days you should cease the aggravating activity and seek professional consultation and treatment. Don't let little hurts turn into big hurts! Eramosa physiotherapy Associates of George- town and Acton has registered physiotherapists available to help you with your back pain. With their applied knowledge and understanding of the human body in action, physiotherapists work with clients to increase mobility, relieve pain, build strength, and improve balance and cardiovascular function. They not only treat injury, but they also explain how to prevent injury and the onset of pain that may limit activity. Physio News by Robin Collins B.H.Sc. (P.T.), B.Kin., Dip. Sport P.T. Registered Sport Physiotherapist ~ Offering Excellence in Physiotherapy ~ wagon rides hay barn barbecue old-fashioned games animals vintage tractors laura 905.459.5933 carl laidlaw orchards birthday on a farm Stag & Doe Matt Boycott &Matt Boycott Courtney Norman Norma Fri. July 4, 8 pm Acton Legion $10 at the door The Regional Municipality of Halton 1151 Bronte Road, Oakville, Ontario L6M 3L1 ? 2 C J ? ? ? ? k ? 2 M J J ? $ P C C ? ? ? & * 2 - , ? k ? 2 2 7 ? ? ? 270 60 8 www.halton.ca Gary Carr - Regional Chair Halton Regional Meeting Schedule Remember to Share the Road In Halton Region, we are fortunate to have a beautiful natural environment with the Niagara Escarpment, Lake Ontario and an abundance of creeks, rolling hills, open spaces and trails. Many people like to get outside and enjoy nature by hiking or cycling. I would like to remind everyone to share the road while traveling throughout Halton. Be safe, be aware and be courteous. Leave enough room on your right to pass cyclists safely and watch for pedestrians crossing the road. To learn more about cycling in Halton Region or to obtain a copy of our cycling map visit our website, www.halton.ca/cycling. Thank you for sharing the road. Have a safe and enjoyable summer. July 8 Health & Social Services 9:30 a.m. July 9 Planning & Public Works Committee 9:30 a.m. July 9 ? ? ? ? ? B K G L ? ? $ G L ? L A C ? ! M K K G R R C C ? ? ? ? N K July 16 Regional Council 9:30 a.m. At the Curb Put your GreenCart out at the curb every week, even if it is only k ? partially full. Do not place your Kitchen Catcher or compostable bags at the curb; k ? the Kitchen Catcher is more likely to blow away in the wind and compostable bags may leak or break apart, they are only meant as liners. Only put your GreenCart at the curb. Avoid Odours and Pests T M G B ? G L Q C A R Q ? ? L B ? M R F C P ? N C Q R Q ? @ W ? Q N P G L I J G L E ? ? ? F ? L B D S J ? M D ? Q ? J R ? E ? P B C L ? J G K C ? M P ? N M U B C P C B ? E G L E C P ? G L ? k ? the GreenCart or Kitchen Catcher. Wrap food waste in newspaper or soiled paper towels or place in a cardboard box like a cracker or k ? cereal box. Wrap meat and bones in paper and add additional layers of paper to the GreenCart each time you k ? empty your Kitchen Catcher. To reduce odours, clean out your fridge the day before GreenCart collection. k ? If space permits, store meat scraps in the freezer until collection day. k ? Store your GreenCart where you store your regular garbage container (in the garage or at the side k ? of your home). Keep it out of direct sunlight. Empty the contents of your Kitchen Catcher into your GreenCart daily. k ? Keep it Clean Wash your GreenCart and Kitchen Catcher with mild detergent as required. The Kitchen Catcher is k ? dishwasher safe. To reduce odour and minimize mess, you can line your Kitchen Catcher and GreenCart with k ? L C U Q N ? N C P ? A ? P B @ M ? P B ? N ? N C P ? R M U C J Q ? ? ? N ? N C P ? @ ? E ? M P ? ? ? A C P R G ? C B ? A M K N M Q R ? @ J C ? @ ? E GreenCart Summer Tips More Blue and Green for a Better Planet ENTERTAINMENT Budding authors can enter Eden Mills Writers Festival contests Clear off your keyboards and get those manu- scripts ready for the 2008 Eden Mills Writers Festival contests. There are three from which aspiring or modestly published writers can choose: 2008 Eden Mills Writers Festival Literary Contest Internationally open to new, aspiring and modest- ly published writers over the age of 16. You may sub- mit a short story, poetry or play postmarked by June 30, 2008 (no electronic submissions, please). First prize is $500, second is $300, third is $200, as well as honourable mention certificates. Submission fee is $10 per entry and payable by cheque. Finalists will be notified prior to the festi- val and winners will be announced on September 7. For further information on manuscript preparation please e-mail deluxe2@sympatico.ca or call 519-856- 9450. 8th Annual Ishar Singh Poetry Contest The theme for the Ishar Singh Poetry Contest this year is Wandering and Wondering in the Natural World, with prizes presented by the Eden Mills Writers Festival and The Bookshelf, Guelph. There will be five grand prize winners of $100, and five runners-up of $50, one from each level of Primary (Gr. 1-3), Junior (Gr. 4-6), Intermediate (Gr. 7- 8), Jr. High (Gr. 9-10), and Sr. High (Gr. 11-12). Prizes are donated in memo- ry of Ishar Singh. Entries must be received by July 4, 2008 and prize winners will be announced at the 20th Annual Eden Mills Writers Festival on Sunday, September 7. For further details relating to the contest, contact us by phone at 519-822-8236 or by e-mail at sratcliffe@sentex.ca Call for submissions to read at The Fringe The Fringe is a location open to writ- ers previously unpublished in book for- mat who may submit prose or poetry for consideration for reading at the Eden Mills Writers Festival. Deadline for entries is postmarked by July 30, 2008, and all entries are subject to a $10 reading fee. Selected readers will be notified by mid-August and will also be invited to schmooze with the Festival authors at the pre-festival party. For more information e-mail eden- millsfringe@yahoo.ca.