Blood Flow Restriction Training – In a Nutshell
There are a variety of techniques that can be used in physical therapy in order to make strength gains and restore optimal function.
One of these increasingly popular modalities gaining recognition is blood flow restriction, or BFR, training.
In a nutshell, BFR involves using tourniquet on the upper thigh or arm with aerobic or low-load resistance training in order to enhance strength and hypertrophy gains within a muscle.
This blog post will help to educate on how and why BFR is being widely utilized in modern physical therapy clinics, as well as explore the many benefits of BFR training.
What is BFR?
BFR essentially applies pressure at the top of your arm or leg using a tourniquet (similar to a blood pressure cuff), allowing blood to continue to flow INTO your muscle, while simultaneously restricting blood flow OUT of your muscle during resistance or endurance training.
This creates a temporary state within your arm or leg called muscle hypoxia (meaning low oxygen in the muscle), a state that your body reaches naturally with very high intensity resistance training.
With BFR cuffs on, you reach this state much faster and at significantly lower intensities (think lifting super light weight or even pedaling a bike).
This state of muscle hypoxia causes the gains in muscle strength, hypertrophy, and endurance you might expect while training at a very high intensity – but with the BFR cuffs on, allows you to achieve these same effects at a much lesser intensity.
In a nutshell, BFR training essentially “tricks” your body into believing it’s working harder than it actually is due to the environment it creates within the muscle. The ultimate goal of BFR training is to allow you to make greater strength gains while lifting lighter loads, reducing overall stress on the limb you are exercising.
Who can benefit?
The short answer is anyone, because simply put BFR is a modified form of exercise. Current research does recommend lifting at heavier loads if you are able – but for those with pain or injury this may not always be possible.
This makes BFR a great tool to use in physical therapy because it allows you to achieve the same effects as when you are lifting heavy, but with much lighter loads and less stress on the joints. These lower load exercises are not heavy enough to cause strength and hypertrophy gains on their own, but when you add BFR to these same exercises, you are able to induce these effects in as little as 2-4 weeks!
This is why BFR is so beneficial in the rehab setting as it can speed up recovery time and get people stronger using loads that are friendly and safe to healing joints, tendons, and other tissues.
Make no mistake – the reality is that BFR training makes an easy walk on the treadmill or light exercise very difficult. The gains do not come easy by any means!
Benefits of BFR Training
BFR training is being used more and more in the rehab setting due to the many benefits it provides. Listed are some of the gains that can be made by training with BFR:
● Increased muscle mass and strength
● Improved aerobic capacity and endurance
● Improved bone density
● Reduced pain levels
● Improved healing
● Less soreness after exercise
● Allows muscle and strength gains even in the presence of injury to joints and muscles
● Allows quicker return to activity
● Increase in growth hormone levels
Just to name a few!
Is it safe?
YES! BFR has been shown to be safe for a variety of populations but is not appropriate for everyone. As always when using a therapeutic intervention, it’s important to seek out a licensed and experienced physical therapist to ensure safe and effective BFR training sessions.
Your therapist will also perform a thorough screening to determine if BFR is appropriate for you.
Whether you are an athlete recovering from an injury or someone seeking relief from chronic pain, don’t hesitate discussing the potential benefits of BFR training with your Physical Therapist to explore how it can optimize your journey to recovery and help you crush your performance goals!