+ 5 Training while injured... not what you would expect
Now this is a normal topic to tell you its dumb to train while you're injured (because it is) rather, to touch base on something I'm currently undergoing - a unilateral injury (an injury only effecting one side of the body). In my case, my right extremities. Furthermore, this is something I have never seen discussed on eroids so I figured I would bring it to the spotlight!
cross educational training
what is it? Cross education strength transfer occurs when unilateral training (your hurt arm or limb) causes an increase in strength in the untrained, contralateral limb, in the absence of hypertrophy. An example of this would be seeing an increase in an injured leg’s quads strength when single leg squats are performed on the uninjured leg, even if the injured leg is immobilized.
Both isometric training and dynamic allow us to yield such benefits from cross educational training. The whole concept is based on specificity, meaning, if you training your contralateral limb's bicep (uninjured) the greatest gains in the injured limb will be in the bicep as well.
below are the current two hypothesis for why our body performs in such a manner
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Unilateral training activates neural pathways that allow an increased motor output to the untrained limb, resulting in an increase in strength.
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Unilateral training causes adaptations in the motor areas that control the trained limb. Thus, during a maximum contraction, the untrained limb can “tap into” these areas, resulting in an increased neural output to the muscle, and more strength output.
In a meta-analysis study, statistics have shown that while performing cross education strength training, the unilateral (injured) limb yielded 35% of the strength that the contralateral (uninjured) limb - gained.
What this means? I guess I don't have an excuse to stop going to the gym, and neither do you! Its truly fascinating to see how much science has evolved the sport of powerlifting and bodybuilding, killing the broscience one study at a time. Hope you enjoy this matter of discussion.
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I did a study on this topic in college. Its was very interesting to read about how the body adapts when parts are hurt or immobilized. Similar to the way the body increases its senses when one is injured or disabled. ie when someone losses their sight, over time the sense of hearing and touch are heightened with increased sensory neurons to allow the body to function. The Russians and East Germans did a lot of studies on this.
AnonFigues...Russians.. LOL
amrakIt's amazing what our bodies can do. Thanks for bringing this to light, muta!
Wow, that is a good read, especially as one ages and everything starts to hurt
Anonas long as both limbs are working I wouldn't go to the gym with the mentality "gonna train my right arm today" LOL ;)
Goo shit and im glad ur back+1
JHInteresting. Although I don't fully agree with both of the hypothesis, it is definitely something to think about.
@Muta luv Pubmed great source for the latest info, discoveries etc. There is almost no injury i can think of that will not benefit from training.
Laying off induces atrophy as oposed to hypertrophy, Howver, laying off to rest painful tendons, ligaments, and partiual muscle tears has a negative effect.
All the above need blood flow to heal, and in the abscence of excercise they become weaker and more brittle. Of course when excercising injuries common sense must be used trying to strenghten and heal the injury without aggravating it. That is accomplished by choosing the proper training for these affected parts!
nice post man
stunnerhrInformative post...broscience is one of those dangerous things.
bonz1121great and interesting write up.
Sirk1981I wish this could help in my situation, but I'm injured somewhere on almost every body part I have except my right arm and neck. Lol. I had trouble in physical therapy today trying to "curl" super light weight with my right arm due to fractured vertebra causing back spasms. But this was a very interesting read and something to remember in the future. I hoe you heal fast brother. I'm ready to get my Ass out of this hospital. +1
JakeSNice write up! +1
I'm in a little different situation. I don't have any injuries however I am sick so now that I can't lift as much or as hard as normal the asshole inside of me overcompensates for not being strong so I really fine tune my asshat skills.
+2 because you have helped me realize why I have become such an asshole.
Mr KfizzleGood stuff man, I learned something new... AGAIN! Gotta love eRoids!!!
Interesting !