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Go for a walk in the country. Discover Ontario. Trails leading to sights unseen. Sounds good. It can be great, unless you spend your time on the trails supporting your companion hobbling along with a twisted ankle. Twisted and/or sprained ankles are most often a result from weak ankles, rather than a result from a sport injury as most people would think. A great percentage of the population has weak ankles that constantly require attention and often time away from pleasurable activities. Weak ankles do not seem like a great or serious problem, but can be if they are left unattended. Weak ankles, whether hereditary or sport related, can be strengthened with ankle inversion and eversion exercises. An ankle inversion exercise includes rolling your feet inward so the outside of your foot is lifted off the floor. Hold the stretch until you feel the pull on the inside of the ankle area. If you have exceptionally weak ankles, this exercise would be better done while sitting. Repeat the inversion several times throughout the day. Along with this movement, roll your feet outward (eversion) so the inside of your foot comes up off the floor. Hold the stretch until you feel the pull along the outside of your ankle. Repeat several times alterâ€" nating with the inversion movement. Another good exercise is rolling or circling your feet at the ankles. Try to move only the foot, rather than the lower f 25 PELLOW TE MiHL Jrou! £ es {rhng »» a ,0///&/ x/ ime d/fl/fi Pr ZrzspCes /ver; aywag » i2 L resches stove FLaclpr is fetermzv »5 7@//@ bus hbtk ho Pr {Hfork fbr/op M n Cl 20. Fitness Forum Kathy Hammond Fitness Instructor leg, to increase the concentration where it is needed the most. When your ankles feel stronger (it could take up to six to eight weeks) you may wish to advance to a standing position for both the exerâ€" cises. The weight of your body will act as a greater resistance, putting more stress on the area, building up the strength. Be careful to support yourself initially with a chair or a wall so your ankles are not in the position to snap suddenly, perhaps causing ankle sprain. An ankle sprain, a result of a sharp twisting action (often encountered on a wooded trail with all the twigs, roots, and rocks) or a result of a fall or continuous stress on the joint, can be extremely painful, with little or no relief. Symptoms range from a mild ache a few hours after the injury to acute throbbing for days later. Tenderâ€" ness, swelling, bruising and lameness usually indicate a sprain. The only effective treatment is once again the R.L.C.E. treatment. (REST ICE COMâ€" PRESSION, ELEVATION). If the ice and elevation prove to be effective, an elastic wrap can be wound tightly around the injury, enabling you to at least walk around and keep the swelling from maximizing. Once the pain and swelling have gone away (perhaps three to four days later) you should begin to move the ankle. The inversion and eversion exercises are recommended for recovery. It is the interest and generosity of local organizations such as the Waterloo Chron icle that contribute to the successful operation of charitable organizations such as ours. The local MS Chapter is run solely by volunteers and we appreciate the suppart that we get from the community Committee says thanks for our Participaction Carnation Day huge success Please accept our sincere thanks for the support you gave our organization regard ing our annual Carnation Day Project. Please accept our gratitude for your support. On behalf of Waterloo‘s 1985 Participac tion Committee, please accept our sincere thanks for your contribution of personal time and commitment in helping us to promote and encourage our residents to take part and to adopt a healthier lifestyle through their involvement in The Great Canadian Participaction Challengeâ€" Our_combined efforts have made this year‘s Participaction Day our most suc cessful so far. In our first yvear, 1983; 17.358 We raised $15,000 this year through the sales of Carnations LETTERS .Three years ago this week, I returned from holidays and walked from the sports desk to the editor‘s chair â€" to be immediately confronted with a roomful of unpacked boxes, a deskful of memos, and a tripleâ€"murderâ€"suicide for my first "real" assignment. And how do you do, too. Falling back on the old adage "there‘s nothing to the doin‘ but the doin‘ *‘ I gritted my teeth, unpacked the boxes, answered the memos, and banged out a story I hope I‘ll never have to repeat. But I did it, and there I was, Chronicle editor. Now I realize three years is hardly gold watch status, but we were just talking around the office the other day about how ‘"my doesn‘t time fly," and how the three years seems like about six months since we shuffled off King St. and took up operations here on Erb St. Oh sure, the wheels squeak once in a while in everyone‘s corner, but overall I can‘t say that given the same opportuniâ€" ty, I‘d make many changes. % Must be cause we‘re having so much fun. Except well, for, er, my first editorial, which I got around to so late in the week, I, uh, decided to write on the fascinating topic of safe driving over the Labor Day weekend. ‘"You‘re taking over this week, ch?" said former Chronicle editor Howard Elliott Sept. 4, 1982 at 10: 42 p.m. at the Ocean Queen Lounge. Not bothered with the slight time error, I concurred. "Good, for a moment I thought you wrote that editorial last week on safe driving during Labor Day weekend. Boy, did that ever suck." Be us ever so humbled. And there‘s been more criticism of our product since too, just as there has been praise from many corners. That‘s the way this game operates, you accept the good with the bad,. take up on the constructive criticism, observe, as Yogi Berra says, "by watching, / and develop a thick skin that‘s sensitive enough to respond to human touch. I hope we have The one area of vcriticism ~ i would like to respond to in this corner are the slings from those who consider our product too goodyâ€"goody. too puffy WATERLOO CHRONICLE, WEDNESDAY, AUGUST 28, 1985 â€" PAGE 7 D.F.R. Grischow Viceâ€"chairperson Trying Rick Campbell Chronicle Editor or 1 6%, of our population registered their 15 minutes of activity with us. n 1984. we slipped a bit 16,106 or 27.4%, was recorded. This year we recorded 19,205 or 32.6%,. Of the 33 cities in our population category of 30,000 â€"70,000, we placed 17th. The total population of these 33 cities is The total number of participants regisâ€" tered across Canada for the single day event was 2.619,531. Translated into the proper frame of reference, if we are to stand judged for being a positive and respected journal, I‘m the first to admit we are guilty as charged. To repeat a statement 1 have made in the past, as long as I am editor, this paper will continue to strive to be yes a probing, but also sensitive, caring vehicle. Not an imitation of a news broadcast or daily newspaper, each which has their valued place as diseminâ€" ators of news, but a community voice that brings the news to a neighborhood level. Some would say you have to be a community sympathizer, supporter, watchdog, and on occasion judge and jury all at the same time. Tough job, but we do try, always keeping in mind the success of our product is mirrored by the regpect our readers hold for us. And what respect they hold, as evidenced by their response to our Voluntary Paid circulation program instituted over a year ago! â€" 1,518,749 of which 533,383 or 35.12%, of the residents took part in some activity. Once again our sincere thanks Let‘s Do It Again Next Year‘ We promised that Voluntary Paid would pay off in a better product, not only in paper quality, but also for readers, advertisers, carriers and staff alike. And boy, has it. â€" It has allowed us to expand both the editorial and circulation staff, bring new features and writers to the paper, attend faraway conferences and seminars, create a fullyâ€"computerized distribution system, provide various special sections that otherwise could not have been produced. The list goes on and on. And the benefits have shown up directly in the newspaper, obviously, since in the past three years the Waterloo Chronicle has been the recipiâ€" ent of 18 provincial, national and interâ€" national awards ranging from editorial and photographic excellence to best advertising and inâ€"house promotions. Yes, it has been a good three years, and better, more exciting things are yet to come. A lot of us around here have yetâ€"toâ€"beâ€"fulfilled visions of an even better Chronicle, and you can be assured we won‘t give up until those goals have been reached. In the meantime, it‘s great to be able to walk down the street to meet and greet every day the people who make this great city tick. Respect and integrity. You get it. And you give it. The system works. I want to thank Rick Campbell for dedicating his Aug. 7 column to something which he considers to be a simple "diversion.‘" We appreciate all the press we can get with our petition Column on ‘diversion‘ helps petition Janet Bate, for the UW Women‘s Centre Volunteers Bob McMane Chairman 1985 Participaction Committee