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.

Heel Callus: Walk the Texas State Fair Pain Free

One of the greatest sources of entertainment in Texas is the State Fair of Texas, running for 24 days this year from September 27th to October 20th, 2013. It has been held yearly at Dallas’ Fair Park since 1886 and was the place where the corny dog made its first appearance!

As you take in the sights, sounds and tastes of this incredible event, something else that could make an appearance is foot pain. Walking all day long in the wrong shoes, especially if you have an underlying foot problem, could lead to many types of injuries including shin splints, blisters, arch pain and heel calluses.

What is a heel callus?

It is essentially a patch of dry skin, but there is more about this problem that you need to know. When your foot, especially the heel, is exposed to frequent rubbing or pressure, it builds up a raised layer of hard skin as a form of protection. Wearing a tight shoe that squeezes your foot, or a loose one that causes your foot to rub against the shoe, can both lead to the formation of a callus. Wearing shoes with a thin sole or sandals without socks can also put you at risk.

If you generally wear well-fitting shoes but still notice calluses forming, it may be due to structural problem in your feet. Sometimes certain bones in the foot are longer or lower than others and strike the ground with more force that they can handle. A callus can form under these bones as a response to the extra impact. A large callus on the heel can make walking and wearing shoes painful. Dry patches of skin are also prone to cracking and infection.

If you are going to head to the fair this fall, start the day off right and stop a callus from forming with a good pair of shoes. If it’s too late and a day of fun has left you limping, please call Dr. Jeff Bowman for help. Our office has the right treatments to get rid of your heel problem and get you back walking without pain. Call Houston Foot Specialists in Houston, TX at (713) 467-8886 to make an appointment today.

©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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Shin Splints & Treatments

There are some injuries that can sneak up on you and really put a halt to your activities. Shin splints are one of those common injuries that can come on and be downright painful! It is helpful then to know how they happen and what you can do to treat them.

Many athletes have come in to see Dr. Bowman (a runner himself) at his Houston, TX podiatric office for foot or ankle treatment. Shin splints are commonly treated with athletes and runners but even chasing the school bus could irritate muscles and result in shin splints. With shin splints, you may feel pain alongside or behind the shinbone. Most patients describe a dull, aching pain that happens during or after exercise on the top portion of the lower leg. The pain can come and go or stay constant. 

Fortunately, many cases of shin splints are resolved with a lot of rest and good foot care. Icing the shin for 20-30 min every three or four hours will help reduce swelling. Anti-inflammatory medicines have also been proven effective. Dr. Bowman has found that many patients who suffer with shin splints find relief by using custom orthotics as well. These inserts for your shoes that are designed for your foot structure help support your arch and prevent painful shin splints.  Dr. Bowman also has specific stretches to help to get rid of the pain.

Shin splints are often a result of an underlying problem such as swollen muscles caused by overuse, stress fractures or having flat feet. For this reason, it is important to have shin splints treated by Dr. Bowman if home treatment is proving ineffective. An X-ray or gait analysis may be needed to diagnose the true source of your pain.

Contact our podiatric office at (713) 467-8886 to schedule an appointment if you need treatment for shin splints. You can also visit us at www.houstonfootspecialists.com.

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