Keep Your Feet Fit and Stop the Pain!

Here’s a question for you:  How many hours a day do you spend on your feet?  If you work in an office at a desk, it will be significantly less than a construction worker.  But think about it, you still spend at least a couple hours on your feet everyday through walking around at your job, at the store, at home.  The more you get out of the chair and walk around the better, but you still need to do your job.  The point -  people spend a lot of time on their feet. Though you might not think about it, you need to keep your feet fit!

If you go to our website, you’ll find a page named “Exercise Those Toes!”  On that page, you will see a list of exercises you can do to strengthen your toes and feet in general.  These exercises are especially recommended for people who experience toe cramps, plantar fasciitis, hammertoes, arch pain, and foot cramps. Follow these exercises exactly and do them regularly.  Start doing them twice a week, then work up to doing them every other day.  After you get comfortable, push yourself to do these exercises every day.  You could make it a routine to do right before you go to bed. Even better would be to do them right in the morning, getting your feet ready for the day.

It you need help figuring out how to do these exercises, contact Houston Foot Specialists.  Dr. Bowman would like to help and make sure you are doing the exercises correctly to provide the best results.  By getting your feet fit, you’ll strengthen your feet so that you will have less foot cramps and less foot pain in general.  Don’t put it off any longer!

Related articles

• Kick Your Plantar Fasciitis Out Naturally (augustpoint.wordpress.com)
• Running Injuries and Injury Prevention (onlineshoes.com)
• Sprained Ankle: Rehab and Exercises (rebuildingroberts.wordpress.com)

Heel Pain - It's Not Worth Living With

Do you have heel pain?  Heel pain is the most common foot problem that brings people to podiatrists.  The heel bone is the biggest bone in your foot, and it also takes most of the pounding when walking.  If you are experiencing pain in your heels, there are a couple things it could be.

The most common cause of heel pain is Plantar Fasciitis.  This occurs when the ligament that runs along the bottom of your foot is torn.  If you have this, you’ll notice that the heel pain is the worst when you wake up in the morning.  The reason why is that the ligament were healing during the night and reattaching, but when you put weight on your foot getting out of bed, they tear again.

On some cases, the pain in your heel could be coming from a stress fracture in your heel.  This could be a result from a major strike to your heel, like falling from a high height and landing on your heels.  If this is the case, you need to consult a podiatrist right away.

One other cause for heel pain is Haglund’s Deformity.  This is enlargement on the back of the heel bone.  This is a painful bump that is irritated by the constant rubbing of shoes.  If you have a large lump on the back of your heel, this is probably the source of your pain. 

If you have any other questions or concerns about heel pain or anything relating to feet and ankles, we at Houston Foot Specialists would like to talk to you.  Give us a call at 713-467-8886 or take a stroll around our website.  Make sure to check out our “Patient Education” section to learn more about feet, ankles and the problems that can occur with them.

Related articles

• What is wrong with my heel? (zocdoc.com)
• Arches and Aches (yourfeet.co.nz)
• Are your shoes killing you? (cnn.com)

Lisfranc Injury...What?

A couple weeks ago, Houston Texans Quarterback Matt Schaub went out of a game with an foot injury.  At first they didn’t think it was a bad injury, but after examining the injury further, they discovered that he actually had a Lisfranc Injury.  So what exactly is a Lisfranc Injury? 

Lisfranc Injury is actually a fracture that occurs in the Lisfranc joint, or the joint that connects the front part of the foot to the middle part of the foot.  It is the joint that holds the metatarsals to the tarsus in your foot.  The injury occurs when the metatarsals are separated from the tarsus, and the result is obviously very painful. 

This injury is common among horse riders because many have fallen off the horse and the foot has been caught in the stirrup.  It is also common in windsurfing because of pretty much the same reason, they fell with their foot is still strapped to the board, which is over the metatarsals. 

So what is the amount of recovery needed?  Well Matt Schaub is out for the season.  This is a long road to recovery, but the injury will heal.  If the fracture is small enough, you will not need surgery, but a bigger fracture requires surgery.  If you don’t need surgery, you’ll have to have a cast on for six weeks, in which you cannot place any weight on the injured foot.  If you need surgery, what will happen is that screws and/or wire will tie the bones together so that they can heal correctly.  The screws and wire will be removed after six to twelve weeks, in which time you can’t put weight on the foot. 

If you have any questions on Lisfranc Injury or any other foot or ankle type injury, contact us at Houston Foot Specialists at 713-467-8886 or at our website.

Related articles

• Texans quarterback Schaub back at practice with walking boot (tsn.ca)
• Report: Matt Schaub will not return this season (profootballtalk.nbcsports.com)

Heel Fissures

During this time of year when the heater is on, you may be suffering from cracked heels, also known as heel fissures. Chances are you are not showing off your feet. 

Heel fissures occur when the skin on the bottom, outer edge of the heel becomes hard, dry and flaky.  The hard build up of the skin that forms is called callus.  This forms because of irritation or friction when a shoe repeatedly rubs against one part of the foot.  A callus can be thick or thin and forms in many shapes and patterns on the heel of the foot. When this happens it can cause deep fissures, which can be painful, bleed or become infected or may be fungus based.

This uncomfortable condition is caused by a variety of reasons, usually related to dry skin, but also prolonged standing (especially on hard floors), weight, open back shoes (which allow the fat under the heel to expand sideways with the pressure leading to cracked skin), and medical conditions such as fungus, diabetes, or psoriasis.  If heel fissures are not treated and become deep and infected it could be dangerous, especially for people with diabetes or compromised immune systems.

You can treat heel fissures with over the counter treatments such as an oil based moisturizing cream, using a pumice stone to reduce thickness of hard skin and also avoid open backed or thick soled shoes.  Moisturizing your feet regularly, recommended twice a day, can also help prevent heel fissures. 

If the condition doesn’t improve or if you are a diabetic, its advised to visit our office and have Dr. Bowman treat the problem.  Houston Foot Specialists carry a variety of recommended products for this condition.

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Running in the bare …

There is a growing trend occurring among runners – running without shoes.  You may think “ouch” right away; I know I did, but some studies from Harvard have proven that running barefoot enhances stride and prevents injury.  And surprisingly some runners find that it’s more enjoyable than running with shoes.

However, before you make the decision to try running barefoot, you should look at all the factors and decide if this is best for your feet.

Pros of running barefoot:

    •        You could develop a more natural gait, and strengthen the muscles, tendons and ligaments of the foot.

    •        You will land on the forefoot rather than your heel.  When you land on your heel it puts on the breaks every step.  But when you land on your forefoot it allows your arches to act as natural shock absorbers.

    •        You could improve your balance.  Without shoes you activate the smaller muscles in your feet, ankles, legs and hips that are responsible for better balance and coordination.

    •        When you run barefoot you may feel more grounded.  It helps you improve balance and becomes a more solid and connected base that supports your movements. 

Cons of running barefoot:

    •        You have no foot protection from cold weather and road debris, such as glass, nails, and rocks.

    •        Running with bare feet can increase Achilles Tendinitis, calf strain and Plantar pain. 

    •        Blisters!  Until you have acclimated to running barefoot, expect blisters until calluses have formed. 

    •        The fat pads on the bottoms of your feet will get thinner overtime, which make barefoot running a long-term risk and could result in more problems with your feet.

    •        No shoes will lead to funny looks from people.  It’s not a common practice among people to run without shoes, so get ready for looks and questions.   

Still unsure?  I would encourage you to consult with Dr. Jeffrey Bowman, DPM before you decide to venture into a world of running barefoot. 

Related articles

• Running Barefoot: The First Steps (onlineshoes.com)
• Barefeat a Father and Daughter Journey into Barefoot Running (barefeat.wordpress.com)

Self Pedicures = Healthy feet

Believe it or not, having a pedicure can help keep your feet healthy and happy as long as you have it done in a clean environment.  Whether you’re a man or a woman, pedicures are a way for you to consistently monitor your feet and provide basic care for them on a monthly or bimonthly basis.  Perhaps heading to the salon or spa is not in your budget, well that is okay.  There are ways you can pamper yourself and keep your feet looking healthy and neat no matter what type of a budget you are on.  If you have diabetes, you need this done at Houston Foot Specialists.

When you file and clean your toenails, you help prevent infection.  Cleaning your toenails inhibits the growth of the dirt and bacteria on your feet, thus preventing nail diseases and disorders and eliminating foot odor.  Removing dead skin cells helps prevent cells from accumulating and irritating bunions or corns.  Also, when dead skin cells are removed newer skin cells can grow, which provide smoother skin and looks a heck of a lot better than scaly skin.  Pumice stones are the perfect tool for this but do not use anything that has a blade or sharp edge. 

So how can you do your own pedicure? Below are some tips to help you get on your way to a healthy and relaxing foot regiment. 

    1    Soak your feet in warm and soapy water.  The amount of time suggested is five minutes.  Make sure to clean and dry your feet off thoroughly before proceeding with the rest of the pedicure. 

    2    Use a pumice stone to remove any calluses or dead skin.  Don’t forget to remove scaly and dry skin from the heels and balls of your feet. 

    3    Rub cuticles with cuticle oil, olive oil, or baby oil.  Afterward, use an orange stick, which you can find at any drugstore, and nudge back cuticles to push the skin away from the nail.  You can also
use the orange stick to clean under the toenails.

    4    You’ll need toenail clippers with a straight blade to trim your nails.  You should buy a larger version of your fingernail clippers. It’s important to remember to trim your toenails straight across because this helps prevent ingrown toenails.  Also, your toenails should be trimmed so that you can see a little bit of skin beyond the nail margin.  File your toenails to smooth the edges.

    5    Massage lotion or cream all over the skin and nail margins of your feet.

    6    Rub nail polish remover over your nails before you apply nail polish.  When you put nail polish on your toenail, brush down the middle of the nail first.  It should only take about three strokes to coat the entire nail.  You can also buy a top coat nail polish that helps prevent fungal infection. 

If you have any questions please call our office at 713-467-8886 or visit our website at http://www.houstonfootspecialists.com/.

References:
http://www.womenshealthmag.com/beauty-and-style/at-home-pedicure
http://www.creatingagoodlife.com/physical/health-benefits-of-pedicures
http://www.houstonfootspecialists.com/library/1911/Pedicures.html

Purchase of Reebok’s Easy Tone Shoes to be Refunded

If you have watched the news in the last couple of weeks, you’ve probably heard about the big fiasco between Reebok and the The Federal Trade Commission.  It all centers around the Easy Tone collection of Reebok shoes and the claim that these shoes will strengthen people’s legs and backside.  The American Council of Exercise did a study at the University of Wisconsin at La Cross, and they found that there really isn’t any benefit to wearing one of the three brands of toning shoes over a pair of regular running shoes.  

One major problem with these toning shoes, though, is that there have actually been injuries that have occurred.  These injuries include ankle sprains and ankle fractures.  These shoes are especially dangerous for people who already have a hard time with balance.  The problem is that the way the shoes are designed, your normal walk is thrown way off.  The toning technology in Skechers Shape-Ups is that of a rocking motion.  With the bulk of the contact of your shoe in the middle of your foot, you have to relearn how to walk and it is very easy to trip, thus resulting in a fall.  In contrast, Reebok Easy Tone shoes are built on a ball on both the front of the foot and the heel of the foot.  This makes your steps very unstable and thus the foot can slip side to side, which can result in ankle sprains and/or ankle fractures.  The danger significantly  increases with the elderly wearing these toning shoes, as their bones are more easily damaged, and a fall could result in broken bones.  

So the question arises, are toning shoes really worth it?  There isn’t any benefit to wearing toning shores rather than normal running shoes.  In fact, toning shoes have a higher risk of injury.  It doesn’t seem like they are worth the cost.  If you have additional comments that you would like me to consider when posting about the Toning Shoes – please post them and I will gladly respond.  

For more information regarding shoes and what we recommend, please visit our website at www.houstonfootspecialists.com

Shoes for school and fitting tips for your children:

     As you seek to find the right fitting shoe for your children as they get ready for going back to school, here are some more tips on finding that great shoe.

     When you get to the shoe store, make sure you have their feet measured while they’re standing.  This will guarantee a correct measurement which won’t be the case if their feet are measured as they sit down.  When you find the right size, have your child try on both of the shoes, and if one foot is bigger than the other, get the size that will fit the larger foot.  Click here for more tips on getting the right fit.  To ensure that these shoes are the right fit and truly comfortable, have your child walk around for a couple minutes in the shoes.  Keep a close eye as they walk around.  If the heel slips off, the shoes are too big.  If they’re toes or any other part of their foot rubs on a part of the shoe, you don’t want to get those shoes because blisters could form on those parts of their feet.

     Since children’s feet grow so fast and because of  how active they are, it’s probable that you’ll become a shoe expert as you’ll be purchasing enough to know what to look for and what works for your kids.  If their shoes are worn out, don’t let them continue wearing them as they can cause injuries to your child’s growing feet.  And lastly – no two people have the same foot – hand me down shoes are a bad idea.  

     If you have any questions, or would like to have a professional fitting for your child or have questions regarding the type of shoes we would recommend, please don’t hesitate to call us at 713-467-8886 or visit our website at http://www.houstonfootspecialists.com/.

School is Coming – Where are your Children’s Shoes?

     It’s been a long hot summer and everyone is happy to have sandals but with the approach of school it is time to turn your attention towards fall and start gearing your children up for school. Maybe your kids have the shoes from last year and maybe they still fit, but that is usually not the case. The fall brings new sports, which usually require new shoes and then the new back to school outfits that will also require a few new pairs of shoes for the children.

     As parents do back to school shopping, it’s probable that new shoes for little (or big) Tommy or Jennifer are likely on the shopping list.  So, as you go to find new shoes for your children, you might be wondering what the best shoes are and how do you find them?  Who do you ask to get the right information?  The people working at the shoe store?  Possibly, but you need to remember that they may have just started that job and might not be well informed and may not know what a good quality children’s shoe should look like.  So here are some helpful tips to help as you start gearing up for school and what to look for.

     First of all, shopping for a children’s shoe is much like shopping for your own shoes.  You want to make sure that the shoes are comfortable, supportive and durable.  Take the shoe and see if you can bend them in half to where the tip of the shoe touches the heel of the shoe.  If you can, that’s not a good pair to invest in, put those shoes back!  You want the shoes to bend in the front half, but not that much.  With a proper amount of bending, the shoes will follow the movement of your feet.  Also make sure that the sole of the shoe is durable, not too cushiony.  That way, your child’s feet will be supported and the sole won’t wear out fast.

     Keep your eye out for the next blog, as it will have more tips to help you in buying your child’s shoes.  If you have any questions or just need help in finding the right shoe for your children, don’t hesitate to call us at 713-467-8886 or visit our website at http://www.houstonfootspecialists.com/.  We want your children’s feet to be pain free this school year!

Football and Painful Feet:

     As this football season gets off to a weird start due to the holdout, the injuries are already starting to roll in.  Now, we all know that football and injuries go hand in hand.  After all, football is not a wimpy sport, but doesn’t it seem like there’s more injuries this season already?  I mean, the Detroit Loins already have three rookies with injuries, and two of them are foot related!  Nick Fairley, their top pick in the first round, is out for at least a few weeks because of a fracture in his foot.  And their two second-rounder's are out too.  Titus Young is out with a hamstring injury and Mike Leshoure is totally out for the season with a torn Achilles tendon.  Jacoby Jones with the Houston Texans has sprained an ankle, like many in the NFL already.  These are just a few examples in a huge pool of players that are starting the season off with problems.  With football continuing full steam ahead, the injuries will more than likely continue to pile up every week.

     But why does it seem that there are so many injuries this year?  At least more than average?  Some might say it’s just been one of those years.  One year might be better than another with injuries.  That might be true, but I tend to think that it has to do with the lock out.  I think a large portion of the injured NFL players didn’t work to keep themselves in shape over the holdout.  The same thing happens to people everyday.  People don’t exercise regularly for one reason or another and then take on a task that ends up being too much strain for their body, and the results are – injuries. 

    What about you?  Have you enjoyed the lazy days of summer and spent less time with training? You can prevent this. Obviously, exercise regularly!  I’m not suggesting you have to join a gym and go at least three or four times a week.  We’re all busy, and it would be hard to demand so much.  But how about trying walking a mile every other day?  This could mean just going to a mall and doing some fun window shopping while getting a little exercise!  You can always take the stairs instead of the elevator or take a walk down on the beach or nearby park.  You can even get someone to come with you to talk to and have a great time. That way you’ll both be exercising and spending quality time together.  Try to come up with fun ways to exercise so you won’t hate it but will actually enjoy getting away from the television and spending some time out of the house.  This will help you avoid those pesky injuries that can be lurking just around the next corner.