What is Blood Flow Restriction Training?
Blood flow restriction (BFR) is used to build muscle under lower intensity exercise with higher repetitions, which can be useful for people with injuries or conditions (e.g. Cancer, post-operative, Diabetes, lung diseases etc) that find it difficult or too painful to perform higher intensity exercises. This mode of exercise is also becoming more used in athletic populations looking to improve muscle gains for that competitive edge and even with early to mid-stage ACL rehabilitation. It involves application of an pneumatic cuff (torniquet) on the limb being trained, generally limited to only the upper or lower limbs. The cuff is inflated to certain pressures relative to achieve partial arterial (blood leaving the heart) and complete venous (blood returning to the heart) occlusion.
How Does Blood Flow Restriction Training?
Muscle tension and metabolic stress are two primary factors responsible for muscle growth. Placing muscles under mechanical stress (e.g. bicep curl) will increase anabolic hormones levels and activation of certain cells for protein metabolism for muscle repair and growth. The inflation of the cuff aims to further reduce the oxygen getting to the muscles being exercised, so essentially making the muscles work harder under lower intensities by virtue of reduced oxygen delivery and still releasing those same anabolic hormones and cells for muscle repair and growth. However, this is a very simplified explanation of how it all works within the body.
Benefits of Blood Flow Restriction Training
Allows the use of lighter weights up to 20-40% of your 1-repetition maximum (i.e. 20-40% of the heaviest weight you can lift once) and show 10-20% improvements in muscle strength by 4-6 weeks, with similar improvements compared to high intensity exercises without use of blood flow restriction. Another benefit is reduced pain when performing suitable exercises. For optimal results BFR resistance training should ideally be performed 2-4 times per week and ensure to limit to 5-10 minutes of restriction continuously at a time and allow for reperfusion between exercises, then go again. Below is an example exercise prescription guideline.
Contraindication/precautions
Individuals must be screened for risk and contraindications for possible adverse reactions such as with poor circulation, obesity, diabetes, severe high blood pressure, renal compromise, deep vein thrombosis and pulmonary embolisms.
Closing thoughts
If you are finding it difficult to build muscle strength for either performance or rehabilitation, then blood flow restriction may be a good option for you! We use BFR to enhance rehabilitation in our clinics when indicated.
Book in with one of our Physiotherapist for assessment and plan to help with your goals.
