foot in a plaster cast, how to avoid loosing to much muscle.

[sk_tle]

Hi guys,

I have to keep my left foot in a plaster cast for 4 to 6 weeks. I'm already starting to get insane not to ride, so much I suprised myself trying to design a way to use a bike with a plaster cast (not that I would commit).

Anyway, I was wondering what to do to mitigate the muscle loss. I've done electrical muscle stimulation in the past with limited success when suffering from ankle sprain and plan to try it again.

What others things should I try appart than trying to lower my food intake in order not to end up obsese (I'm a big chocolate eater,4-5 times more than the average swiss citizen) ?

[C D]

There is nothing you can really do to stop your calf muscle from wasting away. Walk on it when you're in a moon boot, but until then, it is supposed to be immobilised. Eat properly and you'll heal faster, don't drink alcohol.

Do situps and work on core strength, it's about all you can do. If upper body strength or flexibility is a weakness for you, work on that while you have a chance. Healing properly is now, the first time, is the best thing you can do for your riding going forward.

[Chad]

Agree with CD, no way to stop the atrophy. The muscle return faster than you think. Get well first, then rehab, don't try to do both at the same time.

[ned]

There is nothing you can really do to stop your calf muscle from wasting away. Walk on it when you're in a moon boot, but until then, it is supposed to be immobilised. Eat properly and you'll heal faster, don't drink alcohol.

Do situps and work on core strength, it's about all you can do. If upper body strength or flexibility is a weakness for you, work on that while you have a chance. Healing properly is now, the first time, is the best thing you can do for your riding going forward.

Pretty well sums it up. This is a very good time to focus on the stabilization stuff that is often neglected when on the bike all the time. If you have access to a stationary bike that simulates a hand bike, you can get a good cardio workout without the legs. Be patient.

[sk_tle]

I pretty much anticipated the answers but asking the question was free. Thanks guys !

[WadePatton]

sounds like you've got it dialed but,

just in case you get all crazy and want to "push it". Stop

and realize how much better it is to have full recovery potential whereas

you could be shopping for prosthetic appliances. Take care of shit as long as you have it.

[Octave]

One instinct that a lot of people have when they are immobilized, or off the bike for whatever reason, is to reduce their protein consumption since they are inactive. Avoid this instinct if you want to stave of atrophy. The best way to reduce atrophy over rest periods of any type is to maintain protein and BCAA consumption, or up the latter if you are currently not consuming any. There are plenty of good studies to show that muscle atrophy is slowed or stalled in the presence of BCAAs. Obviously, you don't need the carbohydrates you were consuming while you were riding, but don't think that this means you need to reduce all consumption.