Contralateral Adaptations, Strength Training Through Injury and Surgery

Amy Hudson and Dr. James Fisher discuss the critical role of strength training before and after surgery—and why it can make all the difference in your recovery.

They cover how pre-surgery strength sets the stage for success, what to do (and what not to do) after an injury, and how training one side of your body can benefit the other. Tune in to learn why rest isn’t always the best advice, how to train smart during recovery, and what most people miss when preparing for surgery.

• Dr. Fisher starts by explaining the link between strength and surgery recovery.
• He shares how strong you go into surgery matters just as much as the surgery itself. If your legs are weak before that hip replacement, recovery will take longer. But if you go in strong, you'll have a smoother comeback.
• Dr. Fisher reveals why “just rest” after an injury isn’t always helpful and how resting completely might actually slow your healing.
• Amy and Dr. Fisher cover how training your good side can protect the injured one. There are tons of research that highlight how working your healthy arm or leg helps your injured side stay stronger while it heals. 
• How to stay strong even when half your body’s out of commission. You don’t need both sides to train. Work the one that’s not injured, and the other side will benefit too.
• Understand that your body knows how to balance itself up. Dr. Fisher explains that the body always wants to stay balanced. Even if you stop training one side, it will still send positive signals to the other. 
• Amy on why we should stop obsessing over little body imbalances. Perfect symmetry is a myth. There is a very high likelihood that your bones, muscles, and posture are not perfectly aligned or symmetric, and that’s okay. 
• Dr. Fisher explains why two sides can be equally strong but still feel different. Even if both arms lift the same, one might tire faster, be stronger, or be more technical. 
• Amy highlights how training before surgery gives you an edge. As long as your doctor clears it, training safely with a personal trainer can set you up for a faster, stronger recovery.
• Understand that post-surgery rest is temporary, not forever. For Dr. Fisher, you might need a week off after an injury or surgery. But after that, your goal should be to get back to training carefully as part of your healing journey.
• Dr. Fisher covers the best way to ease back into training after surgery.
• Amy and Dr. Fisher talk about the benefits of working with a personal trainer post surgery. Having someone guide you keeps your workouts safe, focused, and way less overwhelming.
• Amy reminds us that being injured doesn’t mean being stuck. You don’t have to sit on the sidelines. There’s still so much you can do if it’s done right.
• Amy and Dr. Fisher agree that strength training isn’t all-or-nothing. You don’t have to be at 100% to train. Working at 40% with intention is still as powerful.

 

 

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