Strengthening Flat Feet

Did you brave the masses to hunt down the bargains during Black Friday? Are you gearing up for the season of holiday shopping? Long days of walking around a mall from store to store can take a toll on your feet, especially if you have flat feet and are not wearing comfortable shoes.

Flat feet are extremely common – you may not even know that you have them. Step on a piece of dark paper with a wet foot and look at the print left behind. If you see an oblong pancake shape then you most likely have a flat foot, and it could be the reason for any foot pain you may be feeling. Most people with this foot structure don’t experience any pain or problems, but over time arches can flatten even further and poorly-fitted shoes can lead to fatigue and pain.

Flat feet are a very common condition

Strengthening flat feet can make a difference in keeping your feet healthy, strong, and able to withstand what you demand of them. The first thing to do is really evaluate your footwear before you head out for the day. If you know you will be walking or standing for long periods of time, it is not the time to wear high heels, non-supportive flats, or flip-flops. Instead, invest in a supportive pair of shoes with orthotics for extra support. While you are watching TV or brushing your teeth, strengthen feet by standing on one leg. Focus on arching the foot you are standing on, hold for a few seconds and then release. Do this ten times and then repeat on the other foot. Lastly, avoid painful problems by doing a little stretching. Sit on the floor with your legs out in front and loop a towel around the balls of your feet. Gently pull the towel towards you until you feel a stretch in your arches.

If you find that having flat feet is starting to become problematic for you, please don’t wait until foot pain defines your day. We have many ways to treat this problem that can prevent pain or resolve existing discomfort. Contact Dr. Jeffrey N. Bowman at Houston Foot Specialists today for an appointment. Call our office in Houston, TX at (713) 467-8886 or request one online.

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.