Loving Foot Care: Be Sweet to Your Feet

Is your family in need of some bonding time? What about an adventure race? The Houston 2014 Great Amazing Race is taking place February 15, 2014 at the George Bush Park. This one-mile obstacle course is designed for adults and kids in grades K-12. Hard work, communication, and having fun is all that is required. Grab your family and sign up! Also, don’t forget to take care of your feet along the way.

Photo Credit: Natara via FreeDigitalPhotos.net

Let’s face it: our feet are often ignored—that is, until a problem arises. Whether it is after a run, at home after a long day of work, or after showering on a lazy Saturday morning, be sweet to your feet. Good foot care goes a long way in keeping your feet happy and healthy, and it doesn’t take much effort to get great results.

Develop a habit of following a simple foot care regimen each and every day. First, wash and dry your feet daily. Afterwards, give them a little check up. Give each foot the once-over and look for any developing blisters, corns, calluses, ingrown toenails, dry skin, cuts and changes in color or texture of your skin and nails. After showering or a footbath, smooth away rough, dry skin with a pumice stone. Use a moisturizing cream if your heels are dry and cracked, but avoid putting cream between your toes as this increases the risk of a fungal infection. Don’t forget about your toenails – they should be trimmed straight across and not too short to prevent ingrown toenails. Finally, wear comfortable shoes that allow feet to breathe and be supported.

If you haven’t been treating your feet well and are now left with pain or a developing problem, don’t wait to contact Houston Foot Specialists. Dr. Jeff Bowman is the expert you need to get your feet back in shape. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Running Shoe Revival for 2014

If you live in or near Houston, TX and love to run, 2014 will be an exciting year full of fun events for everyone from beginner to the most seasoned runner. The Ready, Set, Glow 5K  in Woodlands, TX is on January 31, 2014 and is sure to be one to remember. Starting in the evening, this glow-in-the-dark race benefits local at-risk children in the Houston area, and is followed by a huge party with food, prizes and fun.

Photo Credit: artur84 via FreeDigitalPhotos.net

Before even thinking about signing up and training for a race, you may very well need a running shoe revival. How old are your shoes? Do you know if they are suitable for your foot type? Have you been having foot pain while running? Running with the right running shoe is paramount for avoiding injury and keeping your feet healthy.

A basic rule of thumb is to give a pair of running shoes about 350-500 miles before retiring them. If you can’t remember where or when you bought yours, chances are it is time for a new pair. If you are experiencing sore feet or consistent pain, and if you notice compression wrinkles in the midsole, your feet are ready for a shoe revival. When you go shopping, remember these general guidelines. First, the heel should be snug but not too tight. The upper of the shoe should feel snug and support your instep. Your feet will swell over the course of a run, so there should be a thumb’s width of space between the end of the shoe and your longest toe. Your toes should be able to wiggle freely and the shoe should bend at the same place that your foot flexes. Don’t compromise comfort for looks or cost – your feet will end up paying the price.

If you need more help or cannot manage existing foot pain, contact Dr. Jeff Bowman at Houston Foot Specialists. Make an appointment at our Houston, TX office by calling (713) 467-8886.

New Look For Your Toes in 2014

Photo Credit: Teeratas via FreeDigitalPhotos.net

There is just something fun about a night on the town—catching a great show and enjoying a delicious dinner at your favorite restaurant. If you live in Houston, TX, the Mark Morris Dance Group has a show coming up on February 1^st, 2014 at the Wortham Center Society for Performing Arts. This captivating, world-renowned dance group is sure to impress with its extraordinary movement and musicality. Part of the fun of a night out is getting dressed up in your favorite duds. For ladies, it may also mean a pedicure is in store, so your feet are dressed to impress as well.

Unfortunately, there are pedicures that can go wrong and leave your feet looking and feeling less than desirable. Take note of these healthy pedicure tips before you head out to the salon.

First, never ever allow a technician to get a razor anywhere near your feet. This increases the risk for cuts, infection and removal of too much skin from your foot. A foot file or a pumice stone should be used instead.

Second, beware of footbath dangers. Be sure to ask before dipping your feet in, as bacteria can grow inside tubs that are not properly sterilized. It is a good idea not to shave before you go as bacteria from dirty water could get into tiny cuts in your skin and cause infection.

Third, while it is tempting to get lost in a magazine or rest your eyes in relaxation, watch how your toenails are being trimmed. Cutting corners could lead to ingrown toenails in your future – toenails should be cut straight across.

Finally, a great way to ensure a healthy pedicure—aside from carefully watching what the technician does—is to bring your own sterilized tools.

Red spots, yellowed nails or scaling skin are signs that something is wrong. If you have any of these foot symptoms, contact Dr. Jeff Bowman at Houston Foot Specialists. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Treatment for Metatarsalgia

Have you ever driven by an amazing house and wished you could just get a peek inside to see what it looked like? If so, you need to take part in the Modern Home Tour on January 25^th, 2014 in Houston, TX. You will get special access inside the homes of some of Houston’s most creative homeowners, architects and designers.

Now let’s switch gears and talk about foot pain for a moment. Have you ever experienced it and wished you could just get an inside look to know what exactly was going on? At Houston Foot Specialists we can do just that, and you may find your ball of foot pain is very likely caused by a condition called metatarsalgia. This is when there is an imbalance in the metatarsals, which are the long bones in your foot.

Proper footwear and inserts are a often recommended for treatment

The good news is that we have several effective treatment options to help relieve your ball of foot pain caused by this condition. The first part of the action plan starts with you and involves rest. You will need to alleviate pressure on your foot and avoid activities that may stress it further. Icing for 20 minutes, several times a day is helpful in reducing pain and inflammation. Next, we can step in and help you find the most suitable shoes to wear so this pain does not come back. We will help you find footwear that’s suited to your foot type and any activities that you do. Arch supports are effective in taking pressure off of your foot and orthotics can provide extra cushioning and support for your feet.

The bottom line is that treatment is important. Don’t just wait for your foot pain to go away, as most conditions only worsen if ignored. See Dr. Jeff Bowman at Houston Foot Specialists for expert foot care and treatment. Call our office in Houston, TX at (713) 467-8886 to make an appointment today.

Causes for Ball of Foot Pain

There is something exciting about seeing what is new and upcoming in the world of cars. At the Houston Auto Show from January 22-26, 2014 you have the chance to marvel at over 500 of the newest domestic vehicles and model year imports. For a newbie or true fanatic, this show will not disappoint. When something new arises with regard to your foot health, however, it can be disappointing – and unsettling if you don’t know what is going on.

Are you experiencing ball of foot pain, for example? There are a few reasons why this may be happening to you. One of the most common causes for pain in this area is a condition called metatarsalgia. The long bones in your foot are called the metatarsals, and when there is an imbalance in these bones they can’t properly absorb weight while standing or walking. This can result in pain in the ball of your foot.

High Heels can cause ball of foot pain

In addition, you may have pain if you are involved in a high-impact sport that involves a lot of running, jumping, or wear and tear on the balls of your feet. Overuse can lead to strain on the muscles and tendons in your foot. A large callus on your foot could be causing your pain, and it could develop from wearing shoes that put extra strain and pressure on your feet, such as high heels. An abnormality like bunions or hammertoes can also lead to ball of foot pain, as can being overweight.

Since there are so many causes for foot pain, it is really important to find the root of it and treat it accordingly. Many conditions worsen if ignored, so please don’t delay – contact Houston Foot Specialists as soon as possible. Call Dr. Jeff Bowman at (713) 467-8886 to make an appointment at our office in Houston, TX. Your feet are worth it.

The Chocoloco 5K: What to Eat on Race Day

There are many reasons that make Houston, TX a great place to live, but the Chocoloco 5K has got to be one of the best! This is the “yummiest” race you will ever be a part of. A 5K run and a 1K fun run will be finished off with the most delicious chocolate festivities and live music. Sounds great doesn’t it?

Now, a race day diet will definitely need to involve more than chocolate. Nutrition is a big factor in your performance and remembering these tips that we have gathered will ensure that you are at the top of your game on race day. The right choices start the night before. This is not the time to hit a big buffet party and eat to your heart’s content. It doesn’t have to be complicated, just a well-balanced meal that is easy to digest. Avoid foods that may have you running for the nearest bathroom in the morning.

On the morning of a race, remember that it could take a meal up to two hours to leave your stomach. It is wise to wake up early and have a small meal of low-fiber carbohydrates with plenty of hydration. During the race is when many make their mistake. Runners don’t want to take any time to stop along the way, but the stations are there for a reason. Ingesting carbohydrates while running will improve your performance. Locate all the aid stations and map out when you will refuel. After the race, replenishing your body with a bit of protein will help in the recovery process.

There are many injuries that can slow down a runner. Don’t wait to contact Houston Foot Specialists if you have any pain or new symptoms. Call Dr. Jeff Bowman at (713) 467-8886 to make an appointment at our office in Houston, TX.

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.

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.

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.