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.

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.

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.

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.

Why Should You Start Running?

Halloween is just around the corner and what better way to celebrate than by signing yourself up for a “fully immersive zombie experience!” In this race taking place on Saturday, November 9^th in Manvel, TX, participants will be running through obstacles, away from hordes of zombies trying to capture them, to make it to safe zones where they are rewarded with a survival party. If you can handle being chased by crazy zombies, this is a race you do not want to miss!

Orthotics help to eliminate foot pain.

You may be asking yourself why you should even run in the first place. Let us give you some of the top reasons that may sway you into trying it out for yourself if you are a beginner. The first reason is that it is one exercise that truly burns away a large amount of calories. An hour on the treadmill will give your heart a great workout and help you burn up to around 900 calories. If you need to lose a bit of weight, this is worth a try. Weight is also the biggest risk factor for osteoarthritis, so a regular running schedule, especially as you age, can help prevent this common joint condition.   Start slow and increase as you can.  Make sure you have correct shoe for your foot and custom orthotics.

Running also meets the stress in your life head on and helps ease tension throughout your body. Many people who run cite that as one of the best reasons to pound the pavement. Active people are also less likely to develop many different diseases. Running can help prevent cancers, heart disease, stroke and diabetes. It also boosts your immune system and helps keep cholesterol levels where they should be.

If you are convinced now to give running a try, we suggest stopping in our office so Dr. Jeff Bowman can make sure your foot health and shoes are up to the task. He can treat any current foot pain and identify any problems to be aware of. Call Houston Foot Specialists to make an appointment today at (713) 467-8886 or online at www.houstonfootspecialisits.com .

Ways to Get You Motivated to Run

How do you feel about racing with hundreds of people, lighting up the night sky as you go? If that sounds intriguing, you need to be a part of the Firefly Run, a race gaining in popularity around the U.S. You get to experience “the most eye-dazzling, illuminated night race” which is happening this year in Houston, TX on November 2^nd, 2013. Choose either a 5K or a 10K, and run in a crazy costume lit up with LED lights while supporting a great charity at the same time.

Signing up for a race and putting your name on the dotted line is a way to get motivated to run but there are a few other tried and true techniques out there that can help a beginning runner or a seasoned veteran who needs a boost. Set yourself up for success by starting off with a good pair of running shoes and custom orthotics that will support your feet and be comfortable to run in. One thing you can do after that is to find a reliable buddy. A partner can keep you accountable and make things more fun.

Its important to run with the right equipment!

Secondly, avoid the doldrums of doing the exact same thing every day. Mix things up by running on different terrain in different places, and add strength training into your routine as well. Keep track of your times and progress as this can be a great encourager when you aren’t sure if your training is making any difference. Try using music as a way to keep you energized during a run. Many people find songs that help them keep a good pace. Set goals and reward yourself when you achieve milestones.

If a running regimen has left you with any foot pain or problems, don’t wait to find out what is going on. It may be a minor injury that can be healed with rest, but there may be something more complicated causing your discomfort. Contact Dr. Jeff Bowman at  Houston Foot Specialists for diagnosis and treatment. Make an appointment at our office in Houston, TX by calling (713) 467-8886 or online at www.houstonfootspecialists.com

Are Shoes with Flat Soles Better for Your Child’s Feet?

There is one word that many associate with fall – festivals! For kids and adults alike, a fall event such as the Humble Fall Festival in Humble, TX is a time to enjoy all that the season has to offer. On Saturday, October 26th, the whole family can enjoy music performances, carnival games, trunk-or-treat and costume contests. Whether you are taking your children to enjoy the day at a festival or fitting them for school, equip them properly with the right pair of shoes.

There is a vast array of options to choose from in the children’s shoe department, but not all are appropriate, particularly ones with heels. Children’s feet are still growing, and an ill-fitting pair of shoes will not provide the necessary comfort and support. When it comes to dress shoes, companies are providing styles for little ladies that are comparable to adult high heels. As cute as this may be, this type of shoe can be damaging on young feet as pointed toe boxes squish toes and higher heels cause the balls of feet to bear all the weight in the foot.

There are also studies that report on the negative impact that running shoes with thick heels have on children’s feet. Highly cushioned running shoes with thick heels can make it difficult for a child to learn how to run with the front of their foot. Landing with the heel causes more impact on the foot. These studies advise parents to provide children with a pair of flexible, flat shoes that will help them learn how to run in a more natural manner.

Between your children’s preferences and the price tag, finding the right pair of shoes can be tricky. A little investment and time will go a long way in protecting their growing feet. If your child is complaining of any type of foot pain or is sitting out of activities because of a foot problem, please call Dr. Jeff Bowman for help. Their foot health is important and proper care now sets the stage for the future. Make an appointment with Houston Foot Specialists in Houston, TX by calling (713) 467-8886.

©2013 Jeff Bowman., All Rights Reserved

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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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Sprinting Vs. Jogging in Training

Are you a serious runner training for a certain race or challenge? Knowing the best ways to prepare your body for what lies ahead is the first step in creating a training routine. Dr. Jeff Bowman, foot specialist in Houston, TX has seen all too often the aftermath that can happen when runners overuse their bodies or train too hard and too quick. Foot and ankle injuries will put a halt to any training routine.

So, keeping in mind that you want the best bang for your buck while training and you want to keep your body safe, how do you choose what is best? Both jogging and sprinting are going to be great workouts all around. They are both great cardiovascular and muscle strengthening exercises. Let’s look at a few differences:

Jogging – This option is a more low impact choice and will put less stress on your body. As you get into a slow and steady rhythm, you will be able to jog for longer periods of time. You are still going to burn calories while taking it a bit easier on your body.

Sprinting – Running as fast as you can for a short distance is a great way to reduce body fat and strengthen your body. Sprinting will build your muscle mass, can enhance your immune system and strengthen your heart. A sprinting workout should be gradually entered into to avoid injury. Sprints with periods of rest, repeated 5-10 times is standard for a workout and can be done 3-5 times a week.

An underlying rule in any training routine is to listen to your body. If something doesn’t feel right, take a break. Make sure to stretch before and after whatever exercise you choose as well as warm up and cool down to avoid injuries. A great thing to do before you start any exercise you have never done before is to get checked out by your doctor to make sure you are okay to start. If you are a runner with any type of foot pain, please see Dr. Bowman for treatment. Make an appointment today by calling our podiatric office at (713) 467-8886 or online at www.houstonfootspecialists.com.

©2013 Jeff Bowman., All Rights Reserved

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Jogging vs. Biking

“The secret of getting ahead is getting started.” - Mark Twain

Are you trying to get ahead in the areas of health and fitness? It is not easy and with so many kinds of exercise, fads and trends out there, it can be hard to know where to start or what is best. Running and biking are two great ways to increase your strength and cardiovascular fitness. They both help burn calories but is one better than other?

Which is a better exercise, jogging or biking?

The answer to this question actually depends on a few factors. To burn one pound of fat, you need to burn roughly 3,500 calories. On a bike, the number of calories you burn is going to depend on how much you weigh and the intensity at which you ride. Going faster or uphill is going to increase the amount of calories you are able to burn. Jogging or running follows similar rules. The amount of calories you can burn will depend on how much you weigh and how long or intense the jog or run is.

Dr. Jeff Bowman, a foot specialist in Houston, TX treats sports injuries on a regular basis. Overuse while training and the stress from exercise can take a toll on feet and ankles. A reason to choose biking over jogging is the fact that it may be a more low-impact choice and easier on your feet, ankles and knees. Running basically costs nothing (except for a good shoe) and can be done anywhere whereas biking requires equipment and the right place to do it.

What matters is doing something you love and that keeps you safe and healthy. If you are experiencing any foot pain with biking or jogging, stop and have it diagnosed before it gets worse and interrupts your exercise entirely. Make an appointment with Dr. Bowman by calling our podiatric office at (713) 467-8886 or visit www.houstonfootspecialists.com.

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A Runners Guide to Winter Weather Footwear

As the weather starts turning colder, you may be dreading the first snowfall of the year.  While a winter wonderland can make for the perfect holiday season, it can also disrupt your routine.  It’s very important to your health that you stay active all year long.  If the ground is covered in snow, you don’t have to give up your favorite outdoor activities.

To help keep you active this winter follow Dr. Jeffrey Bowman’s helpful tips.

• Maintain ventilation.  Even though it’s cold outside, keep active.  You don’t want your feet to freeze, but you also don’t want them to overheat.  Look for shoes with material to keep your feet warm, but still allow them to breathe.

• Wear socks!  Socks reduce irritation between your feet and your shoes.  They also keep your feet warm through all of your physical activities.  Look for socks made from synthetic materials that can wick away moisture whether it’s from sweat or snow.

• Keep your feet dry.  Take paths with the least amount of snow, ice, slush or water.  Just in case this attempt becomes impossible, you should invest in footwear made from waterproof materials.  This will allow you more traction as you run through the snowy trails.

If you want more information about footwear for the winter, contact our office at (713) 467-8886 to schedule an appointment with Dr. Bowman.

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Back to School and Right into Fall Sports

It’s time to think about packing the youngsters off to school. Many students also play team sports, so don’t forget to make special preparations for that also. Chances are last year’s cleats can’t be worn this year. The growth factor needs to be considered as well as the condition of the shoes from last season. While they might look great on the outside, the cushioning and support may be negligible. Now that you are resigned to purchasing new shoes, what sport are you outfitting for?

Soccer and football cleats may look a lot alike and their purpose is the same. These shoes provide the athlete with both stability and traction while on the playing field.  Although they may look alike, there are some differences, which mean one pair of cleats cannot be worn for the same sport.
Below are some key differences you should take into consideration:

• Design.  Football cleats come in three profiles, low-cut, mid-cut and high tops. High tops are preferred by the players who do a lot of lateral movement.  Low-cut or mid-cut shoes are worn by players who require increased maneuverability such as running backs and wide receivers. Soccer cleats are only made in low-cut style because not only are they lighter weight, but they also allow for greater speed and agility on the playing surface. 

• Product. Both soccer and football cleats are constructed from hard plastic and can be detachable. Soccer cleats have the option of an aluminum cap that allows for greater traction. Aluminum caps are not allowed on football cleats. Soccer also allows a metal spike in some instances, which is never allowed in football. One feature present in football cleats that is lacking in soccer cleats is the presence of a horizontal toe spike. The function is to help dig in and provide front driven support. Another horizontal mid-sole spike provides traction against fast starts.

(Photo credit: Wikipedia)

• Manufacturer.  Most major manufacturers of sports shoes make both football and soccer shoes. You should know the rules governing the shoes for your particular league. For instance, although one inch cleats are manufactured, not all levels of football allow them. Check with the team coach for added specific information governing shoes and take a features list with you when you go shopping.

Safety and foot protection should be your primary concern. Dr. Bowman can provide you with additional tips for foot and ankle safety considerations. You can call him to schedule an appointment at (713) 467-8886. Make sure that all foot and ankle concerns are addressed before your student athlete boards the bus and heads back into the competitive world of school sports.

References:

http://www.livestrong.com/article/111722-difference-between-soccer-football/

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