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 Preventing knee damage
Food safety
Safe fun in the water this summer
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 Each year at least five million people end up in a doctor’s office with knee pain. In younger people the problem is most often due to sports injuries. In older people, it is usually general wear and tear. Many of these people will end up with osteoarthritis in their damaged knee joints. A little prevention now, however, can stop the permanent and often painful damage later in life.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) suggests these steps to avoid knee injuries:
- Before exercising, warm up by walking or doing some other low-impact activity. Then stretch the muscles in front of the thigh (quadriceps) and the back of the thigh (hamstrings) to reduce pressure on your knee.
- Strengthen your leg muscles to help maintain stability in your knees. You could try walking up stairs or doing a supervised workout with weights.
- Wear shoes that fit properly and are in good enough condition to help maintain leg alignment when you walk or run.
- Maintain a healthy weight. Being overweight or obese stresses joints and increases the risk of arthritis.
- If you ride a bicycle, make sure that the seat is high enough so that pedaling won’t put too much pressure on your knees. Ask the people at your local bike shop if you are unsure how high your seat should be.
For more information visit these Web sites
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During the summer months, foods left out of the refrigerator or cooler can quickly reach temperatures between 40° F and 140° F, the perfect environment for bacteria to grow.
As the warmer weather approaches, it is important to take a little extra time and care in preparing your food. Whether you are planning a picnic or barbecue, take the following precautions to protect your food—and everyone who will be eating it.
- While grocery shopping, place perishable items such as meats and dairy products in your cart just before checking out.
- Ask the bagger to place perishable and non-perishable items in separate bags.
- At home, unpack perishable items into the refrigerator first.
- For outdoor eating, marinate meat in a covered dish in the refrigerator, and keep it cold until you are ready to grill.
- Be sure to cook all meat thoroughly.
- Pack cold foods in ice in coolers, and open the lid only as needed.
- Food should never sit out for more than an hour. Try serving smaller portions so food does not remain out of the cooler too long.
- Place all left-over foods directly into a cooler or refrigerator.
For more information visit the following Web sites
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A great way to cool off in the heat of the summer is in a pool or at the lake, but each year thousands of Oregonians are injured, or worse, they drown, because they do not take basic steps for safety in and around the water. The American Red Cross, a leader in water safety education, tells us to follow these essential rules to help ensure a fun and safe time in the water.
- Learn how to swim. Local pools, such as the YMCA and Dallas Aquatic Center, provide classes for all ages.
- Always swim with a buddy and obey all rules and posted signs.
- Avoid the “dangerous too’s”—too tired, too cold, too far from safety, too much sun, too much strenuous activity.
- Pay attention to local weather conditions. Stop swimming at the first indication of bad weather.
- Learn Red Cross CPR and insist that others who care for your child know CPR.
 Home pool safety tips
- Enclose the pool completely with a self-locking, self-closing fence with vertical bars.
- Post CPR instructions and the 9-1-1 emergency phone number in the pool area.
- Always keep lifesaving equipment by the pool, including a pole, rope, and personal flotation devices.
Safety tips for lakes and rivers
- Select an area that has good water quality and safe natural conditions. Murky water, hidden underwater objects, unexpected drop-offs,
and aquatic plant life are hazards.
- Make sure the water is deep enough before entering headfirst.
- Be sure rafts and docks are in good condition.
For more information:
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