Running with Heel Spurs

The Run or Dye 5K, taking place on September 14th in Houston, TX is calling all runners to come out and have some colorful fun! Get blasted with safe colored dye and pass the finish line in Technicolor fashion. Whether you are a seasoned athlete or just looking for a reason to get out and have fun, this race is for you.

The joy of a once-in-a-lifetime experience like this can be seriously dampened with a foot condition such as heel spurs. If you run regularly and have been experiencing sharp pains in your feet when you get up in the morning, dull pain during the day and discomfort while walking or running, a heel spur could be the cause.

A heel spur is actually a calcium deposit that forms on the heel usually stemming from a primary condition such as plantar fasciitis, an injury where tendons in the foot become inflamed. Running puts tons of stress on your feet and while a condition such as spurs can be painful, it can be managed to keep you on the road.

If you are gearing up for a race such as The Run or Dye Houston, take some rest from training beforehand. Icing for ten to fifteen minutes a few times a day will help to ease swelling. Before you get back on your feet, assess your footwear. If they do not have the support, shock absorption and cushioning your feet need, especially in the heel area, shell out the dollars for a new pair. The brands New Balance and Brooks offer some great running shoe options for people with spurs.

One of the best things you can do as a runner is to have a podiatrist such as Dr. Jeff Bowman be a part of your team. He can diagnose any pain, provide the right treatment and offer valuable advice to keep you healthy and able to run! Call Houston Foot Specialists in Houston, TX today at (713) 467-8886 with any questions or if you need treatment.

©2013 Jeff Bowman., All Rights Reserved

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How to Get Rid of Heel Spurs

Andres Torres, outfielder for the San Francisco Giants knows all too well the struggle involved in dealing with nagging foot pain. An Achilles tendon injury in 2011 left him with recurring pain that has now led to the need for surgery to remove heel spurs in his foot.

Heel spurs are calcium deposits that form on your heel. Often time spurs cause no pain and many people aren’t even aware that they are there. There are other situations though when they can lead to significant, chronic pain, such as plantar fasciitis, which goes hand-in-hand with heel spurs. Shooting pain when stepping out of bed in the morning or swelling and discomfort while walking and running can impact a person’s quality of life.

The best course of defense against this common foot problem is to take a break! Whether you are an athlete or not, take a rest from activities that put stress on your feet. Anti-inflammatory medications and icing several times a day often lessen the severity of symptoms. Next, support your feet the best way possible. A great help for those with heel problems is to use a pair of custom orthotic inserts. They take pressure off your heel, reducing pain. Physical therapy and stretching exercises can also help get rid of the symptoms from spurs.

If you have this type of condition, you may find yourself in the same position as Torres, needing surgery to bring the affected foot back to full health and function. Avoid getting to this point and contact Houston, TX podiatrist Dr. Jeff Bowman from the start. Quick action when symptoms first arise goes a long way in preventing a serious spur problem. Make an appointment with Houston Foot Specialists today by calling (713) 467-8886.

©2013 Jeff Bowman., All Rights Reserved 

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Baseball Cleats

For many adults and kids alike, baseball is in full swing. Whether you are playing in a professional game, recreationally or have a child in little league, protecting feet and ankles with the proper footwear is essential.

Dr. Jeff Bowman, foot specialist in Houston, TX, has all too often seen the damage done to feet from wearing poor shoes. This is especially true with athletes. With the sliding, running and rapid starts and stops involved in baseball, feet and ankles can take a beating. Some of the more common injuries Dr. Bowman treats with his baseball enthusiasts include: ankle sprains, fractures, shin splints, plantar fasciitis and Achilles tendonitis. While tennis shoes may suffice for a game of catch, baseball typically requires cleats as the necessary footwear.

When you are looking for a good pair of cleats, keep comfort in mind. You may be tempted to find a cheap pair online, instead go to a store and try shoes on. You want to find cleats that have a wide toe box with room for your toes to wiggle. The heel cup should also be snug so your feet do not slide in and out of the shoe. There are also variations in how high cleats come up the ankle. A low top will be lightweight but may not offer your ankle much support. If you have had sprains or injury in the past, choose a cleat with a high top for maximum support. Some leagues also have rules on the type of cleat allowed so be sure to check which style you need.

If you are new to wearing cleats, it will be helpful to practice in them to adjust to how they feel during play. The cleats can get stuck and result in foot and knee injuries. Practicing will help you go full speed during the game and avoid potential injuries.

If you have an old or new sports injury or a concern about how your foot health may be affecting your game, please contact our podiatric office for help. Make an appointment by calling (713) 467-8886 or visit us online www.houstonfootspecialists.com.

©2013 Jeff Bowman., All Rights Reserved

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Why You Should Steer Away From Flip Flops

Spring is here but don’t jump into your flip-flops just yet! We know they are cheap, quick to get on and one of the most popular hot weather shoes out there. Just read on for a bit of flip-flop information you may not be aware of.

How can flip-flops hurt my feet?

Dr. Jeff Bowman, foot specialist in Houston, TX knows all too well how poor, unsupportive shoes can affect feet. He treats patients regularly who come in hobbling with pain and problems from bad shoes. Flip-flops are one type of shoe that can really do a number on your feet. Most flip-flops can literally be folded in half. They are flimsy and a thin layer of rubber is not going to cut it. Some of the common problems our podiatric office sees as a result of wearing flip flops include:

• Blisters

• Plantar Fasciitis

• Heel pain

• Neuromas

• Ankle Sprains

• Fractures

If you know that you are going to spend the day shopping, walking or playing tourist around a vacation spot, keep your flip flops packed. Choose a good supportive shoe instead that will keep your feet comfortable and supported. The last thing you want at the end of the day is a foot full of pain. Look for a sandal that has good arch support, straps that will keep the shoe snugly in place, a firm sole and a lower heel that won’t put added stress on your feet.

You do want to protect the bottom of your feet. It is generally ok to slip on a pair of flip-flops to go from the pool to the beach or while in a public pool or shower area. Other than that, put your feet first by putting them in a proper pair of shoes. If you have foot pain from wearing a flimsy pair of flip-flops, contact us today for treatment. Call our podiatric office at (713) 467-8886 or visit www.houstonfootspecialists.com.

©2013 Jeff Bowman., All Rights Reserved

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How to Survive Standing on Concrete all Day

Having a job or a commute that requires standing and/or walking on concrete can really take a toll. If you have been feeling weary and sore, it may be the surface you are standing on all day.

Back pain, varicose veins, swollen feet, arch pain, pain to ball of foot and achy muscles are just a few of the effects of standing on concrete for long periods of time. When patients of Dr. Jeff Bowman come into his Houston, TX podiatric office seeking treatment for foot pain caused by standing all day, they are encouraged with several available options and tips:

• If your job requires you to stand on concrete, change your position regularly. Use a stool to sit down if that is allowed or put a small step stool to rest one foot at a time during the day.

• An anti-fatigue mat can really soften the place where you stand and help to prevent foot pain during the day. They can be found at most hardware stores.

• Choose your shoes wisely. This is not the time for flat sandals or flip-flops. If you need to stand all day, invest in shoes with cushioned insoles and good arch support. Also, get a few different pairs and rotate them as the same pair every day could lead to pain as well. 

• Talk to Dr. Bowman about custom orthotics. These inserts are specially molded from your foot structure and slip right into your shoes to provide extra support and take the weight off the painful areas.  Orthotics can also help Knee, Hip and Lower Back pains. 

• Pre-existing conditions such as flat feet, plantar fasciitis and bunions could be adding to the stress of standing on concrete all day. Get a thorough foot exam and seek treatment from Dr. Bowman for any foot deformities or injuries.

You may not be able to change your situation but Dr. Bowman can help your feet be more comfortable and pain free. Make an appointment today if standing all day is having you sitting all night with foot pain. Call (713) 467-8886 or find more information online at www.houstonfootspecialists.com.

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The Low Down on Heel Spurs

It is common for Dr. Jeff Bowman, foot and ankle specialist in Houston, TX to have patients hobbling in seeking treatment for their foot pain. Are you one who is tired of putting up with heel pain? You may have heel spurs and they need to be treated!

Not Talking About Cowboy Boots

In mentioning heel spurs, we are in no way referencing the spurs on those cowboy boots you save for line dancing. A heel spur is a calcium deposit on the bottom of your heel bone. It is a common foot condition and is typically associated with plantar fasciitis.

The plantar fascia is a band of tissue that is attached to your heel bone and connects to the ball of your foot. When there is too much strain on your foot and muscles, the plantar fascia stretches and where it is attached to the heel bone, a spur can develop. It is a slow process and often doesn’t pose a problem. Depending on the severity though, it can become extremely painful to wear certain shoes and other issues can develop.  If you have pain to the bottom of your heel when you first get out of bed in the morning, this is a sign of plantar fasciitis.

Can I Prevent Heel Spurs and What is the Treatment?

Observing a few key things can help avoid the development of a heel spur. If active, make sure you warm up well, stretch your foot toward your body, wear the right footwear for the activity you are involved in and pace yourself accordingly.

There are several treatment options Dr. Bowman can offer at his Houston Foot Specialists podiatric office. They include:

• Anti-inflammatory medication
• Corrective shoes & Custom orthotics
• Cortisone injections
• Prescribed exercises

Laser treatments or Ultrasound treatments are also available to help reduce pain and surgery if the condition doesn’t respond to conservative treatments.

If you are feeling a sharp pain or dull ache in your heel, don’t live with the pain. Call Dr. Bowman today at (713) 467-8886 to schedule an appointment. Find more information by visiting our website at www.houstonfootspecialists.com.

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Stretching Your Way to Healthy Feet

Your feet have daily wear and tear whenever you walk, stand or participate in physical activities. Unfortunately, they have the difficult job of bearing the weight of your entire body. With that in mind, you want to make sure they remain strong and healthy.

How do you do that?  Stretch your feet!  Stretching on a daily basis can help improve the overall health of your feet, ankles and toes. To keep your feet fit you will want to stretch throughout the day. It is best to stretch in the morning because it can get your blood flowing and eliminate any tightening that happened during your slumber. You should also conduct a midday stretch.  Find time during your lunch break, or even stretch right at your desk, to get that stretch. Whether you sit, or stand at work, your muscles can become tight in a fixed position and will cherish a stretch. You should end the night with a final stretch directly before your bedtime. This sends your body off to sleep with increased blood flow and loose muscles.

Make sure that you are conducting a series of stretches that are specific to your lower limbs. It can be easy to remember to stretch your arms and legs, but your feet, ankles and toes need the workout just as much. Perform stretches targeting each of your feet, ankles and toes. Stretching helps to prevent tightening in your muscles, which can easily result in painful injuries. Stretching strengthens your limbs, can increase blood circulation and lower your risk for developing an injury.

Some Easy Stretches:

• Going up on toes slowly and down slowly, the key is slow

• Using a Kick Space under a cabinet try with your toes to lift the cabinet

•  Using a towel pull the feet towards your body, this is great for heel pain

• Achilles Stretch. Stand facing a wall with hands on wall and feet 2 feet back, move one foot in towards the wall and keeping heel on ground lean into the wall. Repeat for other foot.

• See our Website (www.houstonfootspecialists.com) for educational blogs and videos with details for stretching.

If you require additional information on maintaining the health of your feet, or are interested in a routine check-up and foot examination, contact our office at (713) 467-8886 to schedule an appointment with Dr. Jeffrey Bowman.

References:

http://www.active.com/fitness/Articles/5-Foot-Stretches-to-Prevent-Injuries.htm
http://health.howstuffworks.com/wellness/hygiene-tips/how-to-care-for-your-feet2.htm
http://www.youtube.com/watch?v=O28QOoXihOU

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• stretch it out

Feet Are Not Meant To Hurt!

Pain is not a new phenomenon, but it is unpleasant and inconvenient when it affects your day to day activities. You will experience foot pain at some point because it is brought on by a wide array of injuries, conditions and diseases. Pain is common, but when you experience pain that you cannot account for, you need to seek medical advice from a podiatric physician.

A podiatrist, like Dr. Bowman, can give you an accurate diagnosis and treatment, which helps get you back on your feet. Studies show that over seventy five percent of Americans experiences foot discomfort during a twelve month period. Also, an equally high number attribute it to being on their feet for an extended period of time each day.

There are numerous conditions that contribute to foot pain. Several of the most common ones include:

• Arthritis
• Bunions
• Corns
• Ingrown toenails
• Plantar fasciitis
• Sprains
• Stress fractures

Many of the causes of foot pain can go away with better choices in footwear. Shoes that conform to the shape of your foot and provide cushioning and support will protect your feet from many of the ordinary, non-injurious woes that affect your feet. Dr. Bowman is a good source of information about shoes that can keep your feet pain free.

Specific conditions sometimes require specific solutions. This allows your pain to be manageable to the extent you are able to continue a normal and active life. Consult with Dr. Bowman and avoid self-medicating.

Heel pain is one of the most common complaints your foot and ankle specialist encounters. It generally results from overuse and inflammation of the plantar fascia, which is the ligament that runs the length of the foot and provides support to the arch. This ligament may develop tiny tears and can become very painful. Rest is crucial to healing this condition. Pain may also ebb with the application of ice and use of over-the-counter anti-inflammatory medications.  Custom orthotics which are special inserts for the shoe also add a considerable amount of comfort.

Ankle pain is another complaint that people report. If you have sprained ankles in the past, you may be susceptible to recurring pain in the joint because of a weakening of the soft tissue and its inability to properly support the ankle. After recovery from a sprain injury, you may want to consider using an ankle brace for additional support. Take all necessary precautions and follow your doctor’s instructions. Do not rush the healing process because the likelihood of re-injury increases.

Dr. Bowman’s website (www.houstonfootspecialists.com) offers a lot of information on specific diseases and conditions that he can help with a treatment plan that includes good pain management. Call him at (713) 467-8886 and take the first step toward a more pain free life.

References:

http://www.houstonfootspecialists.com/library/1827/Generalinformationtips.html
http://www.houstonfootspecialists.com/library/1910/painmanagementforspecificconditions.html

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Are Baseball Injuries in a League of their Own?

Well, not quite. Many sports share injuries in common, plantar fasciitis, stress fractures, shin splints, sprains, Achilles tendonitis, ruptures, blisters, etc. From Little League to the Big League, the injuries remain the same, but since the MLB players have trainers and team doctors, let’s keep an eye on the younger ones and the backyard sports enthusiasts.

Foot and ankle injuries are the most common injuries in baseball, not to mention conditions that can develop due to over-training or under-conditioning. Common ailments are:

    •    Plantar fasciitis

    •    Achilles tendonitis

    •    Ruptures tendons

    •    Stress fractures

    •    Trauma fractures

    •    Sprains

    •    Trip and fall injuries

    •    Blisters

But in addition to this, one of the more unique requirements in baseball is going from a standstill to a sprint, then from a sprint to a standstill when running the bases. This forces a lot of stress on the feet and ankles yet it is not an exercise that is focused on much in training and conditioning. Generally emphasis is placed on hitting the ball and fielding practice. Base running, however, is not usually taught and safety can be overlooked. Maintain the field in the best playing condition possible. This might sound like a lot of work, but check for holes or ruts and fill them immediately. If you are a visiting team, check out the field. Have your team take a light run on it so they familiarize themselves with the playing conditions. When doing exercises, conduct practice drills that use quick stops and starts so the body slowly begins to understand what is expected of it. Coordination drills are also good at drawing focus to using their feet. Practicing coordination exercises can prevent young player’s feet from getting confused and causing injuries.

Another problem that can lead to injury is cleats. Although cleats and spikes offer traction, they also can get caught and cause sprains, trips and twists. Buy cleats to fit. You can’t count on multiple seasons because of the growth rate in youngsters, so don’t handicap young players with shoes that are too big. This can lead to blisters, friction problems, fractures, sprains and falls.

Although base sliding it is fun it poses another opportunity for injuries such as sprains, fractures and broken toes. Proper sliding technique needs to be taught and it should not include using cleats as assault weapons. Remember, this is supposed to be fun. Focus on staying safe and avoiding injury. Check your youngster over for blisters, redness and swelling. What they don’t tell you can hurt them.

If you or your youngster sustains injury to your foot or ankle, contact Dr. Bowman at (713) 467-8886.

References:

http://www.healingfeet.com/blog/foot-care/safe-preventing-foot-and-ankle-injuries-in-baseball-players
http://www.houstonfootspecialists.com/educational-videos.html
http://communityfootcare.net/stay-in-the-game-avoiding-baseball-related-foot-and-ankle-injury/

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Keep Your Feet Fit and Stop the Pain!

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

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

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

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Heel Pain - It's Not Worth Living With

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

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

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

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

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

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