Treating Feet Right in 2014

Many people see the New Year as a “do-over,” a chance to make some much-needed changes or try new things that can bring more joy to life! What are you looking forward to in 2014?

At Houston Foot Specialists, we look forward to continuing to provide the best foot care possible for our patients. We want to help you know how to treat your feet right in 2014. If you have been neglecting your feet, wearing ill-fitting shoes, or ignoring problems and now they are getting worse, it is time to make a change.

High heels can lead to foot problems.

First, take an inventory of your footwear. What kind of shoes do you wear on a regular basis? Are they comfortable and good for your feet? Some of the most common foot complaints include blisters, corns, ingrown toenails, pinched nerves and heel pain, and they can all develop from wearing ill-fitting shoes. If you love to exercise, we can look at your foot structure and advise on the type of shoe that you should be wearing. If you work at a job that has you on your feet all day, sacrificing in the footwear department could leave you with knee, hip, and lower back pain. Build a great foundation and treat your feet right by wearing supportive, comfortable shoes.

Second, don’t fail your feet by ignoring them when pain arises – it is a sign that something is wrong. Too often, we see patients who wait to seek treatment and end up with a problem that could have easily been avoided had they sought treatment early on. You have the best chance at keeping your feet healthy long term if you have any pain diagnosed quickly and treated appropriately. This is a strong encouragement to those with diabetes, because ignoring a small problem could lead to very serious consequences.

If you would like more great foot care tips or need treatment for a foot problem, don’t wait to contact Dr. Jeff Bowman. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Diabetic Tips: Plan Meals Ahead of Time to Avoid an Event

New York City isn’t the only place to be on New Year’s Eve. Downtown Houston, TX has its own free celebration called New Year’s Eve Live, complete with an illuminated art car parade, 3D light and firework show, and live performances. Be there or be square!

If you have diabetes, is it daunting to think about how you will get through all of the holiday events on your calendar? Whether you are new to having this disease, or have been managing it for years, it can get tricky and frustrating during this busy time of food and fun.

A commitment to eating with your health in mind will get you through without a hiccup. Face any gathering, event, or party by remembering some tips that will help keep your diabetes in check.

First, lighten up your cooking, if you are the host. Many of the traditional dishes have alternative recipes that are healthier without sacrificing taste. Second, choose wisely. When at a party, indulge in the must-haves and skip the rest. A great tip is to plan ahead whenever you can.

If you are cooking, create a menu so you know exactly what you will be eating and how to account for it. Before going to a restaurant, pull up their online menu and decide what will be best for you to eat. This way you can adjust your day’s eating or medication schedule accordingly. If it is appropriate, bring your own food from home. Planning to have a drink with dinner? Wait until after the meal, so you have something in your stomach to handle the effects the alcohol might bring.

A little effort and planning will ensure you can enjoy your holiday festivities without diabetic complications. If at any time you have a foot problem, do not wait to have it treated – a minor problem can quickly turn into a major one. Contact Dr. Jeff Bowman at Houston Foot Specialists for treatment. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Orchestrate Your Fight against Gout This Holiday Season

The holiday season is a perfect time enjoy the spectacular events going on in your community. A show and dinner out is a great way to spend a night, and this year a very popular holiday event in Houston, TX is the Trans-Siberian Orchestra: The Lost Christmas Eve. This exciting, classical music show is perfect for a date, or a family outing. Dinner can end the night on a high note as long as you orchestrate your food choices.

Terrible foot pain can ruin a night on the town, and what you eat may be leading to your pain. Gout is a form of arthritis that can attack the big toe and ankle joints, and stop you dead in your tracks. High levels of uric acid accumulate and result in the formation of needle-like crystals within the joint. It often attacks in the middle of the night, and the pain is severe. Certain foods rich in purines can increase your risk of this type of arthritic flare-up.

Fight gout this holiday season by knowing the triggers. The following can increase uric acid levels in your body and can lead to a gout attack: aspirin, diuretics, dehydration, obesity, fasting and foods rich in purines. Some of the foods you may want to avoid cooking and eating out are: beer, alcohol, organ meats, anchovies, red meat, seafood, and foods or drinks high in saturated fat and high fructose corn syrup.  

If you have had a gout attack before, you are well aware of the benefits of prevention. For more information or treatment for joint pain, don’t hesitate to contact Dr. Jeff Bowman at Houston Foot Specialists. Often, a prescription that can take away the pain can be written at your appointment.  Quick treatment means a quicker recovery so don’t wait! Call our office in Houston, TX at (713) 467-8886 to make anappointment today.

Post-Run Foot Stretching: Why Do It?

If you love to run, what could be better than a Christmas-themed race around the dressed up streets of downtown Houston, TX? The Houston 12K of Christmas is an event suitable for the whole family, complete with Santa and his elves, carolers, and hot cocoa. All runners are also invited to dress up and be a part of the holiday costume contest – an event you don’t want to miss!

At Houston Foot Specialists, we love helping runners stay in shape and at the top of their game. Part of that is providing treatment when pain arises and offering preventative tips to keep feet healthy. You may do a bit of a cool down after you run, but do you ever stop to stretch your feet? There is a great amount of stress put on feet every time they strike the ground during a run, and keeping them stretched and limber will keep you running longer.

Keep a golf ball or a frozen water bottle handy and after a run, roll your foot back and forth over it to stretch out the ligaments in the arch of your foot. Another stretch is one called a negative calf raise. Step to the edge of a stair with your heels hanging off. Lift one leg and let the heel of the other foot slowly lower below the step. Repeat with the other foot. Last one is a wall push up. Stand facing a wall, and put one foot farther way from the wall. While keeping the back leg straight, bend the front leg and lean into the wall while keeping both heels on the ground. This is a stretch for your Achilles and calf muscles. Hold the stretch for 10 seconds before switching legs and repeat the exercise ten times.

If your running routine has come to a halt because of foot pain, please contact Dr. Jeff Bowman for diagnosis and treatment. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

How Long Should I Run?

If you are new to running or have been getting the itch to try a marathon, why not start off with a little history lesson? Did you know that the marathon made its debut at the first Olympic games in Greece in 1896? Only 17 runners ran the 24.8-mile race. Boston then started its famous marathon the year right after that. It wasn’t until 1924 that 26 miles became the worldwide standard distance for a marathon.

When getting into a more intense running routine, it can be hard to know how to go about it. How much should you run? How long should your runs be? To start out, your goals, your lifestyle and your experience will set the pace. You should aim to run at least three times a week. Different forms of exercise on the other days will only increase your strength and performance.

A weekly marathon program developed at Furman University involves one tempo run to develop intensive endurance, one that works on speed, and a long run to build endurance. It may be tempting to run every single day hoping that it will make you a better runner, but it is safer to build in days of rest to avoid many of the common injuries that can plague a runner. How long the run lasts depends on the goals you want to achieve or the race you are preparing for. A runner training for endurance should do one long run a week, and it should be from a quarter to a third of your weekly mileage.

Feet can take a beating if you are a runner. Keep them healthy and contact Houston Foot Specialists if you notice any pain or problems. It is recommended that you have regular feet evaluations by your podiatrist and should inquire about custom orthotics. You can make an appointment with Dr. Jeff Bowman by calling our office at (713) 467-8886 or by visiting us online.

Treatment Options for Bunions – There is Help!

 Let’s face it – our feet aren’t always in the greatest of shape. Years of wear and tear, wearing poor-fitting shoes, lack of preventative care, and inheriting feet prone to problems can all lead to a number of conditions and injuries. What do yours look like? Do you have bony bumps sticking out the side of your foot? If so, you most likely have bunions, a very common foot problem that shouldn’t be ignored.

Whether this deformity is just beginning or you have been watching it worsen over time, take action before it becomes a debilitating situation. Bunions are progressive, meaning they get worse over time, but the right decisions can stop this train from moving down the track too quickly. We encourage our patients to be proactive with their foot health and we have many treatment options that can help with bunion pain and stop their progression.

The first thing you can do is to evaluate your footwear. Wear shoes that are roomy and that won’t squish your toes to high heaven. Ladies, high heels are huge culprits for aggravating a bunion problem. Just look at celebrity Victoria Beckham’s feet! We can also provide you with padding and taping that can reduce the stress on your bunion and keep feet in a normal position. We have exercises that will help joints stay flexible, nighttime splints and custom orthotics. The latter are shoe inserts that slip right inside your shoes to stabilize your foot in a normal position. Lastly, if your bunions are severe, we can discuss surgical options that could eliminate your foot pain and bring your feet back to normal.

With so many treatment options, don’t suffer one more day with bunion pain or allow them to worsen. Contact Dr. Jeffrey Bowman at Houston Foot Specialists for help. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Strengthening Flat Feet

Did you brave the masses to hunt down the bargains during Black Friday? Are you gearing up for the season of holiday shopping? Long days of walking around a mall from store to store can take a toll on your feet, especially if you have flat feet and are not wearing comfortable shoes.

Flat feet are extremely common – you may not even know that you have them. Step on a piece of dark paper with a wet foot and look at the print left behind. If you see an oblong pancake shape then you most likely have a flat foot, and it could be the reason for any foot pain you may be feeling. Most people with this foot structure don’t experience any pain or problems, but over time arches can flatten even further and poorly-fitted shoes can lead to fatigue and pain.

Flat feet are a very common condition

Strengthening flat feet can make a difference in keeping your feet healthy, strong, and able to withstand what you demand of them. The first thing to do is really evaluate your footwear before you head out for the day. If you know you will be walking or standing for long periods of time, it is not the time to wear high heels, non-supportive flats, or flip-flops. Instead, invest in a supportive pair of shoes with orthotics for extra support. While you are watching TV or brushing your teeth, strengthen feet by standing on one leg. Focus on arching the foot you are standing on, hold for a few seconds and then release. Do this ten times and then repeat on the other foot. Lastly, avoid painful problems by doing a little stretching. Sit on the floor with your legs out in front and loop a towel around the balls of your feet. Gently pull the towel towards you until you feel a stretch in your arches.

If you find that having flat feet is starting to become problematic for you, please don’t wait until foot pain defines your day. We have many ways to treat this problem that can prevent pain or resolve existing discomfort. Contact Dr. Jeffrey N. Bowman at Houston Foot Specialists today for an appointment. Call our office in Houston, TX at (713) 467-8886 or request one online.

How to Dress For Cooler Runs

Part of what can make a holiday season so fun is taking part in the awesome events happening in your community. This year, downtown Houston, TX will be buzzing with people participating in the 3rd Annual Rudolph 5k Fun Run, Dasher 10k and Cupid 1k. Prizes for best-dressed Christmas character, pictures with Santa, yummy treats, and filling the Houston Food Bank shelves will all be a part of this popular event.

The weather during winter in a place like Houston can be hit or miss, but if the temperature drops severely on a race day it is best to be prepared. Stay comfortable by making sure you have on the right type of cooler weather running clothes. Start off with undergarments that are comfortable, breathable and have moisture-wicking qualities. Next, put on a mid-weight base layer shirt made from polyester or merino wool. Find a pair of wicking socks that go up to your knees to keep your calves warm – ski socks are a great choice – and then put on a warm pair of running tights. A soft shell jacket that keeps the wind out is very important, and you might need running gloves and a lightweight hat.  If there is an unusual cold spell, a fleece neck warmer would be a nice addition.

Regarding your feet, if you will be running in the elements, make sure your shoes are breathable but water-resistant. Yaktrax are straps you can put on the bottom of your shoes to give more traction in the rare case of icy road conditions. When temperatures drop, your body needs more oxygen and your muscles can tire out quicker than normal. The right gear will keep you warm, comfortable and able to race longer.

If you need foot care in preparation for a big race or are experiencing pain during your training, please contact Dr. Jeff Bowman for help. Call Houston Foot Specialists in Houston, TX at (713) 467-8886 to make an appointment today.

How to Find the Best Running Route for You

In the world of running, there is always something out there that will push you to your limits and see what you are truly made of. In the Houston, TX area, The Great Bull Run will do just that! On December 7^th, 2013 join others at the Royal Purple Raceway where you can sprint down a quarter-mile track with as many as twenty-four 1,200-pound bulls on your heels. No joke! End the run with the biggest tomato food fight you have ever seen and party the night away with food and live music.

Now, you may not be ready to run with bulls, but do you have a hard time finding a place that you enjoy running? Choosing the best running route for your abilities and running level is important. There are pros and cons to all kinds of places, so it is a matter of finding a place that challenges you in the way you want and keeps you safe.

Google maps offer the opportunity to map out a run very easily. After clicking on the bike icon and your to and from destinations, you can choose a route that is the distance you want, safe for runners and avoids steep hills, if that is what you prefer. Mapmyrun.com is another site where you can find routes that other runners have mapped out. They often give elevation information, restroom and water stations, and reviews from people who have tried the route.

You know where you will be most comfortable, what time of day is best and what level and distance of a route suits your running ability. Map a route out and give it a try. If it is too busy with traffic or people, has too many hills or is too boring then switch it up and try again. It is always fun to try out new places with a running buddy as well.

If foot or ankle pain is another problem you are dealing with, you need to have it looked at before it becomes worse. A simple change of footwear may be the answer, or there could be a serious injury going on. Contact Dr. Jeff Bowman at Houston Foot Specialists for help. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Diabetes Awareness: Top Diabetic Foot Care Tips

Diabetes doesn’t ever take a break in how it affects people or whom it affects. For those living with the disease, it is a 365 days a year battle. November is American Diabetes Month and we want to help highlight it by reminding you of some of the most important diabetic foot care tips. If you have diabetes or know a loved one living with it, print this list and keep it handy!

You can prevent and delay many foot conditions and problems by taking great care of your feet. These tips are simple and may seem underrated to the average person, but for those with diabetes, they could literally save a limb.

First, wash and dry your feet every day. If you are active or involved in certain activities, this may need to be done more than once. Doing this not only keeps your feet clean and helps prevent fungal infections; it also gives you a chance to inspect your feet. Look for dry spots, cracks, cuts, blisters, corns, calluses, ingrown toenails and any changes to the skin.

Second, take care of your toenails properly. They should be trimmed straight across with an appropriate nail clipper. Do not cut the corners off or rip nail edges off, both of which can lead to ingrown toenails.

Third, always wear shoes and socks. It feels great to be footloose and fancy free in bare feet, but with diabetes it is a recipe for disaster. Even a small cut or scrape can turn into a wound or ulcer. If not treated promptly, a diabetic ulcer can possibly result in an amputation. In order to prevent this, diabetics should visit a podiatrist at least 3 times a year for a check up.

Fourth, poor circulation and neuropathy often accompany diabetes, so do what you can to keep these problems under control. Stay active, do not smoke, and be diligent in keeping your blood sugar levels in the normal range.

The last and most important tip is to stay alert, stay aware and seek treatment at the first sight of pain or anything unusual. Quick treatment often means quicker healing and less chance of something serious developing.

We are here for you – contact Houston Foot Specialists with any questions or for diabetic foot care. Make an appointment with Dr. Jeff Bowman by calling our office in Houston, TX at (713) 467-8886.

Four Tips to Help Prevent Shin Splints

With Thanksgiving coming up, you may already be starting your preparations and to-do lists. Why not add one more thing to the list and sign up for a race? Amidst the stresses and busyness the holiday can bring, it may be a great way to get rid of the stress and burn some calories before the big family meal! Check out the 28^th Annual Turkey Trot in Sugar Land, TX happening in the early morning of Thursday, November 28^th, 2013. The race benefits fifteen different causes and includes a free breakfast!

Whether you are an experienced runner or starting from scratch, it is important to take on a challenge like this in the right way to avoid an injury such as shin splints. This is a common injury seen with runners and we have a few tips to prevent this painful problem.

First, dig out your running shoes and take a good look at whether or not they are up to the job. Shoes lose their cushioning and stability over time, so if they are old they may need to be replaced. Ultimately, running shoes should be changed out every 350-500 miles.

Second, to support your feet even further, look into getting a pair of inserts for your shoes. Orthotics, which we can custom make for you at our office, support your arch and can help prevent shin splints. We highly encourage this if you have flat feet.

Third, take it easy. If you are just starting out, or getting back after a hiatus, your body needs a chance to adjust. Increase how fast and how far you run gradually.

Lastly, strengthen your calf muscles outside of running with some strength training. Toe raises while holding some weights and leg presses are exercises that can help avoid shin splints.

If pain in this area seems to recur, or if you have any other foot or ankle pain while running, please don’t hesitate to contact Houston Foot Specialists. Make an appointment with Dr. Jeff Bowman today by calling our office in Houston, TX at (713) 467-8886.

Does Form Make a Difference While Running?

 How does running a 5K with over 20 obstacles through the mud sound? For adventure enthusiasts this sounds like a blast! Bring on The Mighty Mud Dash taking place on November 23^rd, 2013 at the Sam Houston Race Park in Houston, TX. This 5K challenge with military obstacles will have you tested to your maximum, but the $7000.00 prize at the end may boost your resolve! There is even a 100-yard dash for the kids, so the whole family can get involved.

Now being covered in mud could definitely slow you down as you run a race like this, but bad form can take a toll too. If you are getting tired and winded too quickly, remember some of these important tips to get you back on track. First off, breathing is a key component. You need to get as much oxygen to your muscles as possible to avoid lactic acid build up. A good rule of thumb is to inhale over three steps and then exhale over two.

Second, try to have your foot strike the ground as lightly as possible. Imagine it gently scraping the ground instead of a hard slap. In regards to your body, lean forward slightly and keep your back nice and straight. Your hips should face forward, and do your best to avoid swaying from side to side while running. Relax your shoulders, keep your gaze straight ahead, let your arms bend and move naturally, and refrain from clenching your fists.

It is a lot to remember, but practice makes perfect. Before you know it, this form will become habit and make you a better runner. A final piece of advice is to call us at any time if you have foot pain or problems during or after a run. You may just need a change of footwear or to add a pair of custom orthotics but the discomfort could be a minor injury or something more serious. Make an appointment with Dr. Jeff Bowman at Houston Foot Specialists in Houston, TX by calling (713) 467-8886.

What Are Trail Running Shoes?

Trail running can offer a beautiful scenic tour as well as a good workout.

If you are a runner looking for something new and different, why not try trail running? Sometimes trails are the hidden beauties of an area that give you a different scenic look, a break from the norm, and a new challenge. If you live in the Houston, TX area, join up with other enthusiasts in the Houston Endurance and Trailrunning club. Explore new areas and catch the spirit of trail running.

If you are going to change things up in your running routine, your footwear may also need a boost. There are risks for your feet running on the road such as the hard, unforgiving concrete. On a trail, you are exposed to uneven ground with hidden dangers that can cause sprains, trips and falls. The right shoes will prepare you for what the trail may dish out.  

There are a few special qualities that make a trail running shoe different. First of all, the sole of the shoe won’t be as smooth. You will notice more bumps and grooves, which are important for traction on the trail, gravel, and loose dirt. If you tried to twist the shoe at the middle, you would also notice they are stiffer in nature. This is to give your foot the support and stability it needs on the uneven terrain. Generally, a trail shoe will be more rugged in order to handle rocks, tree stumps and everything that may be found on the trail.

If you are going to explore some local trails this fall, invest in a shoe that is suited for the environment. A great fit is crucial, and don’t forget about your socks. Avoid cotton and choose a breathable pair with moisture-wicking qualities to avoid friction and blisters on the trail.

If you need help finding shoes that feel great, need assistance in finding a pair of custom orthotics or you have any foot pain or problems that are preventing you from enjoying running, contact Dr.Jeff Bowman at Houston Foot Specialists for help. Make an appointment at our office in Houston, TX by calling (713) 467-8886.

Run Better With the Right Breathing

Running is one of most popular sports due to its effectiveness in helping to achieve weight loss and a certain fitness level, but also because it requires no special equipment and can be done anywhere at any time. Many runners prefer going at it alone, but if flying solo doesn’t suit you, try a running club for support and fellowship. The Houston Striders out of Houston, TX is a great club for runners of all ages and fitness levels that often sponsors social events and charitable runs.

In addition to running with a partner or group, how you breathe can also make you a better runner.  For beginners, just focusing on each stride to make it to the end is enough to think about, but breathing is an important component to a running routine. The right techniques can make running more comfortable and enjoyable. Breathing too shallow or too fast could be the reason you may be becoming fatigued during your runs.

The best place to start is by walking for three to five minutes. This little warm up helps to regulate your breathing. Ease into your run slowly to gradually raise your heart rate and breathing. If you are struggling, you started too quickly. Do your best to be as relaxed as possible, as this helps your body take in the best and biggest breath of oxygen it can. Exhale slowly and keep this form of deep breathing the whole time. Another tip is to make sure belly is going in and out with each breath. Your chest rising means your breaths are too shallow. Lastly, breathe in and out with both your nose and your mouth and take breaths in for three steps and let it out during two steps.

It may take some concentration to get these techniques down, but pretty soon they will become habit and you should notice an improvement in how you feel and how well you run. If at any time you have foot or ankle pain, leave that diagnosis and treatment to us! Contact Dr. Jeff Bowman at Houston Foot Specialists in Houston, TX at (713) 467-8886 to make an appointment today.

Dealing with Ankle Pain After Running

When you think of the word “adventure” what comes to mind? Maybe your thoughts go to jumping out of a plane, visiting a faraway place, or simply trying a daring gourmet recipe. In Houston, TX, that word gets families excited for the Great Amazing Race! Taking place on November 16^th, 2013, this race for adults and kids has teams completing various challenges along a one-mile course. Don’t miss out!

An exhilarating run can be dampened quickly if it ends with pain – ankle pain in particular. Have you experienced this as a runner? It is important to understand that engaging in running puts an extreme amount of stress on your feet and ankles. To give you an idea, your feet will strike the ground around 15,000 times during a ten-mile run, and it will be at a force up to four times your body weight. Even so, keep in mind that foot or ankle pain is not normal and should always be looked into.

The ankle joint is a key factor in enabling propulsion during running and there are a few common reasons why pain in this area could be occurring. A slight inward roll of the ankle can damage ligaments on the outside and cause aching, pain and swelling. Many times a small stumble doesn’t cause immediate symptoms but ones that progress over time. It is also common to experience pain in the ankle in association with Achilles tendonitis. The Achilles tendon connects the heel bone to the calf muscles and a strain to this tendon could result in posterior ankle pain. Finally, another common cause we see involves stress or full fractures in a bone. Lack of stretching or warm up, overuse, and bad running shoes could cause a fracture to develop.

The bottom line is that you need to know what is causing the pain in order to treat it properly. That is when we can step in and help – something even as simple as a custom orthotic can make a world of difference in you ankle comfort! Deal with ankle pain the right way and call Dr. Jeff Bowman at Houston Foot Specialists today. You can make an appointment at our office in Houston, TX by calling (713) 467-8886.

Tips on Strengthening Your Feet for Running

 Are you in need of a way to boost your running routine? Maybe you are a beginner thinking about how to best start running. Why not join in some crazy, color-filled fun and sign up for the Color Vibe 5K in Galveston, TX this fall? This popular event taking place all over the country sells out fast, so hurry and check it out! Getting doused with magical colored powder is a sure way to have a blast, and this is one run that will have you talking about it for days. Kids are invited too, so get the whole family involved! 

Photo Credit: Sura Nualpradid freedigitalphotos.net

One thing we want to mention before you get ahead of yourself with excitement is to not forget about your feet. Preparing for even a small, fun race is important to avoid injury, and strengthening your feet in particular will go a long way in determining how you feel during and after the race. A study done at the Institute for Biomechanics and Orthopaedics found that using minimalist shoes for running can help strengthen the muscles under your arch that control the ankle and foot. There is much debate around the safety of this type of shoe, so we would encourage you to discuss this option with Dr. Bowman first (an avid runner), so we can evaluate your current foot health and decide whether it would put you at risk for injury.

Another thing you can do is some simple strengthening exercises, easily done in the comfort of your home. Use your toes to pick up marbles one at a time and drop them in a cup. Balance on one foot, and work up to being able to stand for one minute on each foot. A balance ball or small trampoline would also give you an added challenge. Do some calf raises in a sitting or standing position and alternate repetitions of walking on your toes and then on your heels.

You may want to discuss custom orthotics especially if you want to run more in the future.  Not only do these add comfort to your run, they put your feet and lower extremity in the correct biomechanical position to avoid future problems.

If you have any foot pain during these exercises or fear that your feet are not prepared for an upcoming race, don’t hesitate to call us for help! Make an appointment with Dr. Jeff Bowman at Houston Foot Specialists today by calling our office in Houston, TX at (713) 467-8886.

Easy Ways to Strengthen Your Toes

Fitness enthusiasts can usually create a well-rounded weekly program that targets all areas of the body. If you are looking for a fun and challenging workout, check out Rock’N’Body Group Fitness in Conroe, TX. This class will have you stepping up your game with interval, weight and flexibility training, using unlikely equipment such as sand bells and bull bags. Have some fun, burn some calories and meet some new people!

Whether you are regularly active or not, have you given much thought to targeting your toes? We often focus on the major muscle groups but your toes need attention too.

The muscles around your toes help with balance in particular, and they need to be exercised regularly to stay strong and free of injury.

The first exercises to try require only a thick rubber band. With your feet stretched out in front of you, wrap the band around your big toes and spread your feet apart so there is no slack in the band. Now pull your toes away from each other, hold and return them to the original position. Repeat this several times. Next put the rubber band around all the toes on one foot. Spread your toes apart as far as you can, hold for five seconds and then relax. Do several repetitions and repeat with your other foot.

Next, with bare feet, sit in a chair with your feet flat on the floor in front of you. Press the toes of one foot down into the floor. Try to keep your heel down and your toes straight. You may feel the arch of your foot lift up slightly. Hold for a few seconds and then relax. Repeat ten times and then switch to the other foot. These are just easy exercises that you can do in a few minutes at home, while watching TV. They are simple but effective in helping you avoid injuries such as shin splints and plantar fasciitis.

If you have any toe or foot pain at all, please don’t hesitate to contact Dr. Jeff Bowman at Houston Foot Specialists for help. Your problem may be minor or major, but the right treatment is essential to avoid it getting worse. Make an appointment at our office in Houston, TX today by calling (713) 467-8886. Online appointments are also available.