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.