Improve Your Physical Performance with Blood Flow Restriction
Have You Discovered the Benefits of Blood Flow Restriction?
If you haven’t heard of blood flow restriction yet, you should give it a shot! According to the American Physical Therapy Association,
“Blood-flow restriction training can help patients to make greater strength training gains while lifting lighter loads, thereby reducing the overall stress placed on the limb.“
BFR has applications both in the clinical setting as well as the fitness and strength training environment. Professionals such as Physical Therapists are trained in the specific and safe application of BFR for individuals recovering from injury or surgery or those with complicated medical concerns. Fitness enthusiasts also use this technique to boost strength gains utilizing simple elastic straps. Either way, the goal of BFR is to limit venous outflow while maintaining normal arterial inflow to the limb.
Although current research on BFR focuses primarily on healthy populations, evidence on specific clinical populations is emerging. Overall, the technique is considered safe when used by a trained professional.
How does blood flow restriction work?
BFR utilizes compression devices during treatments that are similar to blood pressure cuffs. The clinician measures the occlusion pressure of the limb (The amount of cuff pressure required to fully stop the flow of blood) and sets the desired treatment pressure based on a specific algorithm. Typically the client is exercising between 50-80% occlusion.
Blood flow restriction is based on the principle that the treatments lead to a “local hypoxic event,” meaning the tissues in the affected area will be temporarily deprived of oxygen. While this may sound intimidating, the local hypoxia causes the accumulation of metabolites as part of the body’s anabolic response system (also known as the way in which the body gains muscle protein) during exercise. Essentially, restricting the blood flow in the affected area causes the chain of events required at a cellular level to build muscle. All while exercising at lower, safer intensity levels.
BFR used during low-intensity aerobic training has also been shown to increase cardiorespiratory endurance. These benefits have been shown at intensities as low as 30% of max heart rate, at 10-15 minute walk or cycle episodes, 2-3 times per week for 6 weeks. Although the mechanism is not well understood at this time, researchers believe that increases in specific growth factors encourage the growth of capillaries which can better oxygenate your exercising skeletal muscle.
How will blood flow restriction help me?
Research shows that BFR offers many of the same results of heavy lifting without muscle strain and damage. Blood Flow Restriction Training also provides enhanced recovery after training and can reduce atrophy while recovering from injuries.
BFR can be implemented in conjunction with other forms of exercise, such as walking, cycling, or resistance training. In fact, exercise programs that include both BFR and low-load resistance training appear to have numerous positive effects on the muscle when compared to workouts that utilize resistance training alone.
BFR can increase strength, promote hypertrophy (increased muscle size), increase cardiorespiratory endurance, and result in increased post-exercise muscle protein synthesis.
If you are pregnant and/or have cardiac disease, high blood pressure, or varicose veins, you should consult a physician before trying Blood Flow Restriction Training.
What will a blood flow restriction treatment plan look like?
At your initial appointment, one of our physical therapists who specializes in blood flow restriction will conduct a physical evaluation, analysis of medical history, and discussion of symptoms to determine if blood flow restriction will be the best course of treatment for you.
Blood flow restriction can be used to treat both upper or lower body injuries, as well as post-op conditions. The therapist will determine the exact treatment parameters for your condition and will ensure the correct amount of compression is being applied throughout the treatment to maintain safety and achieve the desired goals.
After treatment, muscle soreness may occur for the next day or two, and “limb fatigue” may occur for 20-30 minutes but should disappear shortly.
Ready to get started with blood flow restriction?
If you are recovering from an injury or surgery, and you are interested in participating in blood flow restriction training treatments, don’t hesitate to contact us today.
Our licensed physical therapists are highly trained in performing this treatment and they would love to discuss how it may benefit you personally.
When you come to us, you are not only here to improve your strength and relieve your pain – you are also here for encouragement and support, every step along the way!
Contact us today to schedule a consultation and get started on the path toward pain relief, increased strength, and overall functional improvement!