Blood Flow Restriction (BFR) training is a rapidly growing exercise technique in both the fitness and physiotherapy fields. Over the past decade, research on this training method has more than doubled and continues to expand. The excitement surrounding BFR is well-deserved, as it has proven to be an effective strategy for improving strength and hypertrophy (muscle growth) in both athletes and individuals undergoing physiotherapy.
How Blood Flow Restriction Training Works
BFR works by temporarily restricting blood flow to the exercising muscle. This lack of circulation causes the muscle to fatigue more quickly, which ultimately leads to improved muscular performance. By fatiguing the muscle sooner, BFR allows for similar gains in strength and size as traditional strength training, but with significantly lighter weights. For example, a person performing squats with 100 pounds without BFR and another performing squats with 40 pounds using BFR can achieve comparable improvements in strength and hypertrophy.
The Technique Behind BFR
The primary method of restricting blood flow is through the use of an automatic blood pressure cuff. The cuff is inflated to a set pressure based on your resting blood pressure and is maintained while you train specific muscles in the arms or legs. Current research indicates that while the muscles directly below the cuff experience the most significant benefits, muscles above the cuff may also show some improvements.
BFR for Athletes and Rehabilitation
For athletes, BFR can enhance muscular development when incorporated into their standard training regimen. This method also reduces the impact of strength training on the joints by using lighter weights, making it easier on the body while still promoting muscle growth.
In rehabilitation, BFR can accelerate recovery by off-loading stress from painful joints and improving muscular strength and endurance. These benefits are often achieved at a faster rate while staying within the physical limitations of the injury. BFR is an excellent option for individuals dealing with conditions such as arthritic joint pain, patellofemoral pain syndrome, post-ACL reconstruction, or other muscle and joint injuries.
Safety Considerations
Blood flow restriction training has been shown to be safe for the general population. However, individuals with high blood pressure, diabetes, or cardiac conditions should consult with their primary care provider (e.g., family doctor) before starting BFR training.
Get Started with BFR Training
If you're interested in learning more about Blood Flow Restriction training or want to see if you're a candidate for this therapy, feel free to email info@striowskiphysio.com or call 416.490.0449. Our team of physiotherapists at Leslie and Sheppard in North York are also available to do a free 10-minute phone or video consultation to see if we can help.
Thank you for reading and we forward to hearing from you!
