Lose Inches Without Diet or Exercise Using the ATR Method!

Of course, those inches don’t come off the waist but rather the calf of the injured leg. I am nearing the end of almost 3 months in a boot, so I measured around each calf at the widest point to see the difference: one and a half inches of muscle gone. That is going to take alot of work to bring back. When people asked about my injury, I said it would be about 3 months in the boot and then I would learn to walk again. Apparently I wasn’t kidding! I’ve stood without the boot on and my ankle is so weak there is just no meaningful control helping to keep me vertical. It’s a good problem to have considering where I’ve been, though, and that’s what PT and exercise are for.

14 Responses to “Lose Inches Without Diet or Exercise Using the ATR Method!”

  1. LOL! Yes you do lose muscle mass! I assume you started walking with the boot first? My doc had me transition out of the boot slowly - doing a few hours of shoe time to start with and adding more hours each week. This gave the muscles and bones a chance to get some strength back before going full bore with no boot at all. Glad you are moving to the no boot stage!

  2. I’ve been advised by my specialist that I can now take the boot off.
    He was feeling the injured area and he said “I can feel the tendon, but I’m not sure where your muscle has gone haha”.
    To be honest I never had big calves before but now I completely have no muscle. Hopefully once I start stretching and walking on it, the muscle comes back.

  3. cserpent, yes I’ve been walking with the boot for almost 2 months now and gotten pretty good at it. I saw my doctor last week and he said I could phase out the boot when I was ready. I’ve taken the last wedge out of my boot and I’m letting my ankle adjust to that for 7-10 days or so before I start transitioning into two shoes. I’m normally barefoot around the house, but would it be better to wear shoes even inside? I suppose that would provide additional support while letting my ankle flex.

    mattypicks, congratulations for losing the boot! Good luck and please post on your progress and offer suggestions since I’m not far behind you!

  4. Haha this is so true. Even after 1000s of calf raises, my left leg was never got back as defined as my right. I guess that’s one plus side of double ATRs - I’ll be even again!!! On the serious side get a good physio on your team and you’ll improve very quickly now you are out of the boot :)

  5. Yep, I remember that. When I took my leg out it looked like the bottom part had just shriveled away. It was kinda creepy looking to me. I remember having to re-teach myself how to walk which felt soooo weird, not being able to support myself on such a basic level. But it can back fast, and I was able to make small gains each day which really helps. It comes back, I promise!

  6. My doctor absolutely did not want me going barefoot for quite a while after I was 2-shoes. He wanted to make sure all the bone mass was back in the bones and muscles were stronger in my foot to avoid any fractures. Yes bone fractures are a possibility after you are NWB since you lose both bone mass and muscle mass. So I would suggest you not go barefoot until you are in 2-shoes completely and with no riser in your shoe. I initially had to have heel lifts in the shoes once I was totally 2-shoes and then I slowly transitioned those out. Took them out for a few hours for a few days and slowly increased the amount of time that I didn’t have them. I was kind of cocky when I first went 2 shoes thinking I didn’t need them and my achilles got quite sore! My PT guy just kind of laughed when I told him and my doc just said “see I know what I’m doing when I tell you to slowly transition” LOL!

    On the subject of loss of bone/muscle mass. My hubby expected my calf to be much smaller but he and I were shocked at how my foot and ankle were also smaller! So you lose muscle and bone mass from the knee down to the toes when you are NWB. And that all has to build back up before you feel really comfortable walking again.

  7. And remember to take small steps! Try to walk with a normal gait which, initially, will only be possible if you take smaller steps. As your foot/achilles get stronger and more flexible you can lengthen your stride.

  8. cserpent, thanks for your suggestion to literally take “baby steps” when I start out in two shoes. My doctor kind of set me free to do whatever was comfortable and to be in two shoes when I see him next in late November. I asked him what kind of shoes would be best and he suggested running shoes as opposed to the more generic sneakers I wear now so I’ll have a new pair ready to go when I start the transition.

    Another question I have is about sleeping. I am still sleeping with the boot on because I’ve been afraid I would catch my foot on something while flipping over and hurt it somehow. Has anyone had any issues sleeping without the boot?

  9. Once you’ve been walking for a few days, get someone to video you walking and watch it. It’s really important to not walk with a limp. In terms of sleeping, try sleeping with a stick on our something similar to remind you in the night. It’s scary the first night, but then its wonderful! Enjoy the waking!

  10. When I was in the walking boot they also gave me plantar fasciatis boot for sleeping in since there was no way I would get any sleep with that clunky walking boot. Of course I had to scooter to the bathroom if needed during the night since I couldn’t walk in that boot but I was OK with that. By the time I was freed from both boots I was quite confident things were healed and didn’t really worry about sleeping and was soooo happy to have my foot free so I could really sleep. With the boot on I was continually waking up in the night. Any position I would put the foot in during the night was similar to positions I put it in during ROM exercises so there was really nothing to worry about.

  11. 12 weeks in cast..boot on last week..day 4 lots of sharp inner heel pain..is this normal..I had the big toe tendon transfer

  12. Greg d, I haven’t had any pain like that (nor did I have the tendon transfer) - maybe someone else here has.

    I tried sleeping with a naked foot last night and it went great. I just had one little twinge when I caught the foot on the sheets while flipping over and it was a little tight when I put the boot on in the morning.

  13. Hi Emupilot,
    Today I had my first real experience on learning to walk again. It felt weird, and I thought I was going to fall every time I shift my weight to the injured leg, in order to step forward with my good leg. It’s painful, I felt everything stretching (tendon, calf), and doing the exercises barefoot. The only support are crutches.
    After 11 weeks of not much using my right calf, I too have lost 1 and half inches from my right calf.

  14. Sorry to hear you have equaled my muscle atrophy! I’m still 90% in a boot but I’m doing a little two shoes around the house in the evening. When I walk it’s like one of those little wind-up robots the way I move my feet, but at least it feels pretty stable.

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