In the last few years, blood flow restriction training has started to erupt in conversation in both gym and rehabilitation settings. You may have wondered, “What the heck does that do?” or “Should I be doing that?” Let’s get started in understanding what blood flow restriction training is and why it may be something important to incorporate into your wellness program. \
What is Blood Flow Restriction Training?
Blood flow restriction training (BFRT) is an intervention that utilizes a pressure cuff at either the upper arm or upper thigh in order to partially occlude blood flow during a period of exercise. This allows for an exaggerated response in the body to light weights that results in improved muscle strength, muscle growth, bone development, and cardiovascular response. Training in a hypoxic (without oxygen) environment created from BFRT results in a metabolic response that allows individuals to train at lighter weights while still achieving the same benefits as training with heavier weights. Research has demonstrated that heavy weights (~75% of an individual’s one repetition maximum) have been necessary to create muscle growth and strength gains. BFRT has allowed similar gains to be achieved with low loads as light as 20% of an individuals 1 repetitions maximum.
Who uses Blood Flow Restriction Training?
Postoperative
Due to post-operative restrictions such as being unable to fully bear weight, or being unable to tolerate heavy weights, post-operative patients can benefit from the ability of BFRT to mimic training at heavy weights with the use of light weights. BFRT can reduce the loss of muscle and allow quicker return to tolerating more difficult exercises and activities. Research has even shown that being in a blood flow restricted state without exercise can help prevent the loss of muscle in post-operative patients.
Soft Tissue Injuries
BFRT can also be used to promote muscle, ligament, and tendon healing. Pain is a limiting factor following soft tissue injury limiting the ability to complete various exercises. Blood flow restriction training allows us to gradual stress the soft tissue to promote healing in more tolerable and efficient ways.
Bone Related Conditions- Osteoarthritis, Osteoporosis, Stress Fractures
BFRT has shown to have a positive impact on bone health by promoting bone formation. Bones grow stronger by responding to the stress we place on them however our bodies cannot always handle the stress of heavy loads. BFRT has proven to not only have similar results in bone formation with lighter loads, but also has been shown to decrease exercise related pain such as those with osteoarthritis.
Sarcopenia (Muscle loss secondary to the aging process)
BFRT training has been proven to stimulate cell growth and the synthesis of muscle protein which is important for the process of building healthy muscle. For individuals who have lost muscle due to the aging process, BFR has been shown to prevent muscle loss while also improving functional fitness levels.
Overall, blood flow restriction training is a new clinical rehabilitation tool tat allows for the return to heavy load exercise that is required for muscle and bone growth and strength. Blood flow restriction allows patients to make greater strength gains while lifting lighter weights. Many individuals can benefit from the use of blood flow restriction training. Talk with your doctor or physical therapist to determine if BFR is the right choice for you.