How to Strengthen Your Ankles

Whether you are an athlete, weekend warrior or parent running your kids around to all of their activities, ankles are important! Your feet are the foundation of your body and a weak link can disrupt everything.

Several things can cause weak ankles such as an injury that did not heal properly or from repeated injury to the same ankle. Some are born with Ligamentous Laxity which can cause chronic weakness to ankles as well. To lessen your risk of further injury and give more strength and stability to your ankles, ankle exercises are very beneficial. Whether it is helping a patient rehabilitating an injury or just strengthening a weak ankle, foot specialist Dr. Jeff Bowman in Houston, TX shares a few exercises that can really make a difference:

• Grab a resistance band and wrap around the bottom of your foot, holding the other ends with both hands. Flex and point your foot 12 times and then repeat on the other side.

• Balance up on the balls of your feet and walk across a room without letting your heels touch the floor. On the way back, walk back on your heels with your toes in the air. 

• Invest in a wobble cushion or pillow disc. Stand on the cushion and balance, progressing to balancing on one foot at a time.

• Step on a step or stair with the balls of your feet balancing on the edge and legs straight. Rise up on your toes and then lower heels down below the edge of the step. Repeat 12 times.

If strengthening exercises at home are not helping your weak ankles or if you are concerned about injury, please see Dr. Bowman for help. He can provide the right exercises and monitor your ankle health. Call our podiatric office at (713) 467-8886 or visit www.houstonfootspecialists.com.

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Foot Drop

If you have been feeling a weakness in your lower leg or a difficulty lifting the front part of your foot off the ground, you may be dealing with foot drop. This condition is also known as drop foot and is not something you should ignore.

It is not a disease but it does signify a major muscular or neurological problem. You have muscles in your leg called “dorsiflexors” and foot drop develops when these muscles become weak or paralyzed. Dr. Jeff Bowman, foot specialist in Houston, TX explains several things that can cause foot drop to happen:

• An injury to a nerve that controls the muscles you use to lift your foot. This is the most common reason and can happen if you injure a nerve in your knee, lower spine or hip as well. If you have nerve damage due to diabetes, foot drop can occur as well.

• A deficiency in vitamin B-12, also called cobalamin can affect nerve health and function and result in foot drop.  

• Disorders such as muscular dystrophy, polio, Charcot-Marie-Tooth disease and Multiple Sclerosis can increase your risk of developing foot drop.

There are several treatment options that our podiatric office can provide to improve a condition of foot drop. Depending on the underlying cause, Dr. Bowman might suggest braces, physical therapy, nerve stimulation and possible surgery to alleviate or even remove symptoms all together. If you feel like your condition may be a case of foot drop, contact our office for effective treatment. Make an appointment by calling (713) 467-8886 or from our homepage at www.houstonfootspecialists.com.

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Should You Use Ankle Weights?

For those involved in eating right, getting healthy and working out, finding out how to burn those extra few calories can be a treasure hunt! There are many tips and tricks of the trade to boost a normal routine that can really make a difference in the long run. Others may fall into the “myth” category or actually put you at risk for injury.

Are ankle weights safe?

Ankle weights add resistance to whatever exercise you are doing. This can burn fat and help build muscle but there are some hidden dangers about ankle weights you may not be aware of. Attached just above your ankle joint, these weights can actually change the body’s weight distribution. Aside from ankle sprains and strains, the extra weight can also put stress on your knees and hips. Being overweight or having a frailer frame can put you at risk for injury as well if you add the stress of ankle weights to your exercise.

Ankles weights should not be used while running or walking as the risk of injury is increased with this type of exercise. If you want to burn more calories while walking or running, add an incline or stair climbing instead. It best rather, to use ankle weights when doing more controlled exercises that involve strengthening the leg muscles. Squats, leg lifts, kicks and lunges would be exercises that could benefit from using ankle weights.  Weights in the swimming pool are also a great exercise.

If you are thinking about the best way to boost your exercise routine talk to foot specialist, Dr. Jeff Bowman first. After an exam to ensure the health of your feet and ankles, he can provide safe and healthy options that will also protect your body from injury. Call our podiatric office today (713) 467-8886 for treatment, advice or with general foot care questions. Find more information online at www.houstonfootspecialists.com.

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Tossing and Turning With Restless Leg Syndrome?

There may not be anything that feels as bad as not getting a good night’s sleep. Being kept awake with the need to toss and turn because your legs won’t calm down can be very frustrating! It is called restless leg syndrome and this information might give you some peace of mind and some more rest.

Many sufferers have described restless leg syndrome as having burning, itching, crawling and tingling sensations that cause them to move constantly to relieve the symptoms. Does that describe what you are going through? It can happen in the evenings while trying to relax either sitting up or lying in bed. It can start at any age but unfortunately tends to worsen as you get older.

How can you relieve the symptoms of restless leg syndrome?

This condition tends to run in families so you may not be able to escape it, but there are some risk factors to be aware of. Pregnancy, iron deficiencies, peripheral neuropathy and kidney disease can all increase your risk of having restless leg syndrome. Dr. Jeff Bowman, foot and ankle specialist in Houston, TX reminds patients with restless leg syndrome of the following tips:

• Pain relievers and other medications can help relieve mild symptoms.

• Warm or cold ice packs may lessen symptoms.

• Take a warm bath and massage your legs before bed.

• Avoid too much exercise late in the day as it can increase symptoms.

• Cut back on or avoid caffeine, alcohol and tobacco, as they can be triggers.

If these tips at home are not giving you any extra rest, don’t hesitate to call our podiatric office for help. Dr. Jeff Bowman can evaluate your condition and symptoms and help find a treatment plan that can make a difference. Call (713) 467-8886 or visit us online at www.houstonfootspecialists.com.

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Benefits From Soaking Feet in Epsom Salt

When it comes to our health, there are many “home remedies” out there that people use or do to look younger, rejuvenate their skin, detox their body or just feel healthier. Some do nothing, some can do more harm than good and others are actually really great remedies that make a difference.

Epsom salt is a common product often used for gardening and household chores. Did you know that it is great for feet too? Foot specialist, Dr. Jeff Bowman at Houston Foot Specialists in Houston, TX tells many his patients about the benefits of using Epsom salt for feet. Epsom salt is often found in scrubs, bath salts and soaps. You can easily find it at any grocery or drug store.

Epsom salt is able to benefit the body due to its two main minerals, magnesium and sulphate, being able to easily absorb into your skin. Some of the ways these two minerals help include:

• Reduce swelling and inflammation
• Relieve muscle and joint pain
• Improve skin problems
• Treat foot and toe fungal infections
• Soothe aching tired feet
• Soften skin and reduces foot odor
• Draw out infections

You can pamper or treat your feet in an Epsom salt foot bath by adding ½ cup of Epsom salt to a basin of warm water. Soak your feet for 20 minutes then dry feet thoroughly, especially between your toes and apply a moisturizer to keep skin from drying out.

If you have any concerns about your feet, a wound or an injury, consult Dr. Bowman beforehand to make sure Epsom salt is safe for your feet. Call our podiatric office at (713) 467-8886 with any questions or to make an appointment. You can visit us online as well at www.houstonfootspecialists.com.

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How Should you Use Foot Scrubs?

It is almost impossible these days to avoid our feet being sore at some point. Dr. Jeff Bowman, foot specialist in Houston, TX often reminds his patients that a little attention can make a big difference in the health of their feet. If your feet need some extra TLC, try a foot scrub the next time you take a shower or bath. Foot scrubs are a great way to remove dead skin and bacteria from the soles of your feet that cause odor and infections and get your feet feeling clean and refreshed.

Whether you buy a foot scrub like Baby Feet (available at our office) or make a homemade version, follow these easy tips to get the most out of your efforts:

• Use a scrub with moisturizers such as shea butter or coconut oil and anti-fungal properties such as tea tree or grape seed oil. An ingredient like peppermint oil is great for tired feet as it stimulates circulation.

• Always soak feet first to soften skin then rub a teaspoon of the scrub over your soles and heels. Rinse it off well and dry your feet thoroughly, especially between your toes. Leaving extra moisture provides a place for bacteria to thrive. 

• End your foot scrub with applying a good lotion or moisturizer to keep feet from drying out.

It is important if you have an injury, wound or a condition such as diabetes to consult Dr. Bowman to make sure a foot scrub is safe for your feet. If you have any foot questions or an injury that needs treatment, call our office at (713) 467-8886 or visit us at www.houstonfootspecialists.com.

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Why do Feet Swell After Exercise?

It can be very frustrating after putting in the effort to stay healthy and exercise only to deal with swollen feet. This condition is known as peripheral edema and while it may not be painful, it can be uncomfortable and make it difficult for shoes to fit properly.

There are several factors that can cause feet to swell. Doing too much too soon is a common cause for swelling. If you are trying to make a valiant effort after a long period of sedentary living, you are at risk for overuse and developing swelling and cramps. Impacting your sciatic nerve while exercising by twisting the wrong way or lifting weights incorrectly can cause feet to swell as well. Other causes for swollen feet include:

• Allergies
• Certain medications 
• Exercising in high temperatures 
• A diet high in salt 
• Hormonal changes 
• High blood pressure
• Injury
• Pregnancy

Making sure that you warm up and stretch properly before and after workouts may help reduce the risk of swelling.  Compression socks can help prevent swelling.  If you head home after a workout, elevate feet above your heart to reduce the chance of swelling. Prevent swollen feet during exercise by eating foods high in iron, antioxidants and Vitamin B. Avoiding smoking and limiting alcohol can help as well.

Swollen feet can be a result of a more serious underlying condition. If home treatments are not helping, it is important to visit Dr. Jeff Bowman of Houston Foot Specialists for a thorough diagnosis. Contact our Houston, TX podiatric office at (713) 467-8886 to make an appointment or visit us at www.houstonfootspecialists.com.

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Facts About Foot Cramps

Foot cramps have happened to the best of us, a sudden searing pain that has us wincing, yelping and holding our feet. Why do foot cramps happen? The answer involves a few different causes.

Nerve tumors which are benign can be a large cause of cramps. Cramps to the 3rd and 4th toes that can leave toes numb, burning and with cramps that can go up your foot as well.  If you get these you should see your Foot and Ankle Specialist as soon as possible.

Another reason involves exercise. When we push our body past the limit it is prepared to handle, muscle cramping can result. A foot cramp could be considered an overuse injury. Avoid diving into an overambitious exercise routine and listen to how your body is responding. Foot cramps can also occur as a side effect of dehydration so make sure you stay well hydrated before, during and after exercise.

Yet another reason foot cramps can develop is due to a lack of the right nutrients your body needs. A good balance of sodium and potassium in particular can help lessen the occurrence of foot cramps. Eat bananas, drink orange juice and take supplements if needed. Excessive use of tobacco and alcohol can lead to dehydration and poor circulation, which can then result in foot cramps as well.

So, what can be done about painful foot cramps? If you do experience a foot cramp, put your foot under running water, starting cool and ending with warmer water. Then give your foot a really good massage. To help prevent cramping, wear supportive shoes and ease into exercise if you are a beginner or getting back into it after a long time away. Warm up well and observe proper stretching techniques.

Persistent foot pain could be a sign of something more serious going on and should never be ignored. Make an appointment with Dr. Jeff Bowman, foot specialist in Houston, TX by calling our podiatric office at (713) 467-8886. Visit us online as well www.houstonfootspecialists.com.

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