Have you ever heard of the idea that you can help your injured limb by working out your healthy limb? It sounds like magic, but it’s actually something scientists have discovered. It's called the “cross transfer effect.” It is also known as the cross training effect or cross training phenomenon. Let’s dive into how this works and why it’s so helpful!
What’s the Cross Transfer Effect?
Imagine you’ve hurt your right arm and can’t use it for a while. It might seem like you’re stuck waiting for it to heal, but there’s a cool trick you can try! If you exercise your left arm, it can actually help your right arm get better faster. This might sound like a superpower, but it’s real science at work! This applies to both strength training and the transfer of skills from one limb to another.
How Does It Work?
Here’s how the cross transfer effect happens:
-Brain Power: Your brain controls all the movements in your arms and legs. When you exercise one arm, your brain sends signals to that arm to make it stronger and more coordinated. But guess what? Your brain also sends some of those signals to the other arm!
-Muscle Boost: When you work out your healthy arm, your brain’s signals don’t just stop there. They also help the muscles in your injured arm stay in shape, even if you’re not using it directly. This helps keep the muscles in your injured arm from getting too weak while you’re healing.
-Healing Helper: By keeping the muscles in your injured arm active through your brain’s signals, it can help your arm recover faster when you start using it again. It’s like giving your injured arm a little workout without actually moving it!
Why Is This Important?
The cross transfer effect is super useful for people who are recovering from injuries. Here’s why:
- Faster Recovery: Exercising the healthy limb can speed up the recovery process for the injured limb. This means you might be back to your favorite activities sooner!
- Less Muscle Loss: When you can’t use an injured limb, you might lose some muscle strength. By working out the healthy side, you help protect the injured limb from losing too much strength.
- Keep Moving: Even if you can’t move your injured limb, keeping your whole body active is important. It helps you stay strong and feel better while you heal. You won't feel so disconnected from your body, your gym community, or your healthy habits.
Examples of How to Apply the Cross Transfer Effect in the Gym:
Research suggests that using 3-5 sets of 8-12 repetitions of a unilateral exercise is most effective, especially when using eccentric muscle contractions with 1-2 minutes of rest time between sets (PMID: 28630570).
Here are two examples:
-You had a surgery or injury that has left you non-weight bearing on your right leg for 6 weeks. During that time, it could be helpful to do exercises like a single leg box squat with your left leg. You could do 4 sets of 8 reps each side and focus on lowering down slowly as you sit down to the box (this is the eccentric part of the exercise). Make sure to rest 1-2 minutes between sets for adequate recovery and muscle growth.
-You fell and broke your right humerus (upper arm bone) and are in a sling for 6 weeks with limited use of your arm. It would be helpful to do a variety of exercises with your non-injured arm. Some examples might be a unilateral dumbbell floor presses, band rows, dumbbell bicep curls, band tricep press downs, etc. Follow the parameters of focusing on the eccentric or negative part of the lift when able and maintaining 1-2 minutes of rest between sets.
Ask for Help
Before you start any new exercise (especially while you're dealing with an injury) it’s a good idea to consult with a Doctor of Physical Therapy. We can help you navigate your rehab process so you are able to feel better faster and solve the root problem long-term.
So, the next time you hurt yourself and need to rest an arm or leg, remember the cross transfer effect! By exercising the healthy side, you’re giving your injured limb a helping hand to recover faster. Keep moving and stay positive. You’ll be back to the gym/field/court/trail in no time.
Sincerely,
Dr. Sieara Hinshaw
Physical Therapist, CSCS, Cert. Dry Needling
828-808-3704
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