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Tuesday, May 14, 2013 The Chilliwack Progress
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Clark, Dix in race to finish line Tom Fletcher Black Press
As NDP leader Adrian Dix set out on a 24-hour bus-and-airplane marathon from Prince George to Vancouver Monday, B.C. Liberal leader Christy Clark dropped in on Vancouver Island and Metro Vancouver constituencies in the last day of the B.C. election campaign.
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She pleaded with supporters to get voters out to support B.C. Liberal candidate Rishi Sharma, who is in an uphill battle against NDP incumbent Lana Popham. Provincially, a wide NDP lead in polls has been reduced to single digits in the last two weeks. Clark started her lastday tour with a visit to a North Saanich seniors’ home, introducing resi-
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Both party leaders planned to end their final push in their home constituencies in Vancouver, with polls open at 8 a.m. Tuesday for an election where they are far ahead of their B.C. Conservative and Green Party competitors. “We are neck and neck with the NDP,” Clark said at a lunch-time stop at a yogurt bar in Saanich Monday.
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Hiking and Knee Pain Hiking up can be tough work but we often take rest breaks. Then, after taking in the views, it’s all downhill from there. Unfortunately, often this is true in more ways than one. Going up is hard work for the muscles and lungs, but it is the coming down that can be the toughest on the knees. Nevertheless, whatever goes up must come down! Common Sources of Knee Pain: Although there are many sources of knee pain, a few ones common to hiking include: bruising behind the knee cap, strain to the inner knee cartilage or ligaments, and irritation of the iliotibial band on the outer side of the knee. It is not uncommon for these issues to occur together. Tight structures around the knee, as well as weak or tired muscles, often contribute to these injuries. It doesn’t help that we so often decide to take on hiking Mount Cheam, before we have successfully completed Teapot Hill! Knee cap pain is often felt at the front of the knee. Normally the knee cap is compressed against and glides on the larger knee bones as we walk. Excessive walking or sudden increased hiking can cause abnormal compression resulting in inflammation. This is especially true when there are tight muscles pulling the knee cap slightly out of place and weak or tired muscles not keeping it in place. Pain on the inside of the knee is often associated with strain on the inner ligament (collateral ligament) or cartilage (meniscus). Twisting movement of the knee can cause such injuries. Although outer knee pain can also be caused by injury to ligaments or cartilage, a tight iliotibial band is commonly at fault. This band runs down from the outside of the hip to the outside of the knee. It helps control hip / pelvis position and also influences the knee cap position. When it becomes tight, or the muscles controlling it fatigue, it rubs harder on the outside of the knee causing pain with each step. This irritation is commonly associated with the forces of hiking downhill. The good news is you can help yourself. This is best done BEFORE you go hiking and get sore!
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dents to her son Hamish and local candidate Stephen Roberts. After the yogurt bar stop, her campaign bus headed to Oak Bay-Gordon Head, where incumbent cabinet minister Ida Chong is in a three-way battle with NDP candidate Jessica Van deer Veen and Green Party candidate Andrew Weaver. Dix’s round-the-clock push is unprecedented in modern B.C. politics. It started Monday morning in Comox, with flights to Kamloops, Williams Lake, Prince George and Penticton, then a bus trip through Keremeos, Hedley, Princeton, Hope, Langley, Richmond, a 4:30 a.m. breakfast in Vancouver, a stop at Burnaby and finally a rally at Dix’s campaign office. B.C. Conservative leader John Cummins and B.C. Green Party leader Jane Sterk spent the final day of their campaigns in their home constituencies.
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all activity, the body needs time to adapt. Practicing what you want to do allows the needed muscles to get stronger and build endurance. It’s when they tire out and it’s still a long way back to the car that the trouble, and often pain, sets in. If you are just starting hiking for the year, begin with some walks along the Vedder Trail. Then try Teapot Hill or the Seven Sisters, both in Cultus Lake area. Progress to hikes like Lindeman Lake and Vedder Mountain before taking on Elk Mountain or Cheam Mountain. Always use good footwear. 2) Use a hiking pole. This helps disperse the load from the legs to the arms, especially when hiking downhill. It also reduces the risk of slipping and twisting the knee. 3) Take your time. A good rule of thumb is to give yourself just as much time to come down as you did to hike up. If you rested going up, make sure you rest going down. You may not feel tired on the way down, but your knees and the muscles around them need the break. Trust me, it’s better to take a break BEFORE any pain starts. 4) If you do get sore, make sure you ice the knee for 10-15 minutes in the sore area when you get home, again in the evening & again the next day. Ice is simple and it helps limit the inflammation. 5) Practice some stair exercises (walking up and down) during the week. This way your muscles won’t be so surprised on the weekend hikes! 6) If you do experience knee pain that doesn’t settle in a day or two, or keeps returning, follow up with a physiotherapist for an assessment. The physiotherapist can help you identify muscles that are tight or weak. Sometimes it is in fact weak hip muscles or stiff ankles that are influencing your knee pain. Home exercises and stretches can aid your recovery and prevent it from returning. If you are interested in hiking more, join a hiking club for the social enjoyment or pick up a brochure on local walks and hikes from Customer Service at Cottonwood Mall. Stay active and be healthy. It’s good for the body, mind and soul.
1) Start easy and progress hiking duration and difficulty. Like
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