Blood Flow Restriction Training

Blood flow restriction training, also known as “BFR training” or “occlusion training”, is on the rise to becoming one of the most effective forms of not only fitness training, but injury rehabilitation as well. It is the practice of applying a cuff or band to an upper or lower extremity to restrict blood flow during a workout. The purpose of applying the cuff or band is to restrict venous blood flow from the working muscle group during the exercise while still allowing arterial blood to reach the working muscle group. This restriction of venous blood returning to the heart causes an increase in oxygenated blood continuously supplying the working muscle. This strategy creates an increase in metabolic stress and cellular swelling to that specific muscle group, therefore also increasing muscular hypertrophy, strength, and the release of growth hormone (Bell, 2019).

The use of BFR training in the realm of sports physical therapy has gained substantial popularity in recent years. By implementing restrictive blood flow during a workout, “it allows [patients] to achieve similar changes in strength and muscle growth without having to use higher loads” (Bell, 2019). This creates a safer rehabilitation regimen for patients who are now unable to perform at the same workload previous to their particular injury. It also prevents further musculature loss from occurring due to lack of activity following surgery or detrimental injury, and it can even aid in the restoration of developed balance and strength issues in elderly patients (Bafunno, 2019).

The best types of exercises to perform while using blood flow restriction training are those using “light loads (40 to 50 percent of your one-rep max or less), high reps (10 to 15 reps or more), and short rest periods (30 seconds or less)” (Gaddour, 2019). Light loads with high repetitions are programs notoriously chosen by physical therapists to prevent risk of further injury, which is why BFR training is the perfect supplement to a patient’s established rehabilitation program for additional physiological benefits.

References

Bafunno, E. (2019, December 5). What is bfr training?: Sports medicine. Freedom Physical 

Therapy Services. https://freedompt.com/bfr-training/. 

Bell, L. (2019, April 1). Smart Cuffs: How blood flow Restriction training is the next big fitness 

trend. Forbes. https://www.forbes.com/sites/leebelltech/2019/03/30/smart-cuffs-

how-blood-flow-restriction-training-is-the-next-big-fitness-trend/?sh=642e564b6b58. 

Gaddour, B. J. (2019, June 3). The fastest way to make your muscles grow. Men's Health. 

From https://www.menshealth.com/fitness/a19534758/blood-flow-restriction-to-build

-muscle/. 

Written by Kaylee Arthur, current student of Natasha Hastings