The goal of occlusion training is to build strength. For healthy people, occlusion training will lead to muscle and strength gains. Occlusion training also helps people recover from surgeries and injuries. The main reason many athletes use bfr training is to stimulate muscle growth.
Research suggests that BFR can significantly increase muscle size compared to traditional resistance training. So if you're looking to increase muscle size with light weights, BFR could be a big help. Studies have shown that athletes who used BFR at 30 percent of their one-rep maximum achieved more strength and muscle thickness gains compared to participants who traditionally trained at 80 percent of their one-rep maximum. Numerous research has been published documenting the effectiveness of BFR training.
British Diving's Gareth Ziyambi performs at a recent BFRT professional development night at Complete Physio by Winback Medical Action from a recent BFRT education night at Complete Physio by Winback Medical Patient after ACL reconstruction, Achilles repairs, knee replacements and many others operations. We want the muscles around the area to work and strengthen quickly, but this is difficult without being able to put too much force into the area. While an athlete is injured and cannot do much strength in the injured area, we can use BFR to get a high training effect with little load, which means we protect the injured area but still keep it strong. Blood flow restriction training is great for strengthening muscles around arthritic hips or knees, but without causing joint pain.
The BFRT is also ideal for your patients who have lost strength in their legs and are now having difficulty getting out of a chair, or perhaps at risk of falling. If you have read the main information above and still have questions, below are some frequently asked questions from patients. Your physical therapist will ask you many questions about your health before any BFRT to assess if it is appropriate for you. We will always evaluate you individually and work with an intensity that is achievable and safe for you.
Rarely, people will experience late-onset muscle pain (DOMS), but one of the big advantages of BFRT is that there is usually no muscle pain, which means that it can be used very regularly, which is excellent in the rehabilitation setting. We hope that Reece's answered some common questions we get asked about BFRT and described how it can benefit you and many other patients. Due to the low loads used with the restriction of blood flow and the limited muscle damage that occurs, athletes can benefit from decreased training loads, while obtaining a physiological stimulus for muscle adaptation. Similarly, athletes looking to increase their longevity in sports can benefit from reduced mechanical stress with BFR training.
Changes in muscle strength after blood flow restriction training are more closely related to the rapid increase in muscle hypertrophy than to neural adaptations. These adaptive responses can improve performance in a variety of athletic tasks, including maximum strength (5, 9, 1), countermotion jumping power (, peak and repeated sprint performance (5, 8, 1), agility performance (and aerobic shuttle race test (. Research data clearly demonstrate that low-load blood flow restriction training can improve physical performance markers in athletes who are already well-trained. This approach may be beneficial in identifying people at risk of harmful complications during blood flow restriction, however, general contraindications and precautions should be considered.
Johnny Owens, PT, MPT, and Stephania Bell, PT, Discuss Blood Flow Restriction Training Within Physical Therapy. This review found positive or neutral effects of blood flow restriction training on cardiovascular, endocrinological, musculoskeletal and psychosocial outcomes. This is important to keep in mind; if the blood flow restriction stimulus or prescribed training does not follow scientific logic, non-optimal training responses may occur (. Blood flow restriction training, also called occlusion training, involves placing an inflatable cuff on the limb being exercised.
Gardner notes that people who should not generally use BFR include (but are not limited to) those with current or past blood clots, a diagnosis of a blood clotting disorder, bleeding disorders (including thrombophilia) and infections within the affected limb, as well as pregnant women. These studies show that, while the benefits of the VO2 peak may not be attainable, the maximum VO2 can be significantly improved with adequate occlusion pressure and training stimulus. During BFR training, the tight-fitting band or strap on the affected limb restricts blood flow in (which carries oxygen) and out (which carries lactic acid and other wastes from muscle activity) below the compression level. In other words, BFR is about preventing blood from leaving the muscle rather than preventing blood from entering.
To train with blood flow restriction, you will wear a bracelet or tourniquet system specially designed for this type of training. The video above will show you how you can find the occlusion pressure of the limb or the minimum pressure needed to completely occlude arterial flow. Articles were included if researchers used clinically available blood flow restriction equipment, used resistance or aerobic training in combination with BFR, used quantitative outcome measures, and were not ruled out by exclusion criteria. Dan specializes in performance improvement, strength training and the use of blood flow restriction training.
Several studies have demonstrated the benefit of BFR in reducing patellofemoral pain, knee osteoarthritis and function after ACL reconstruction and knee osteoarthritis. . .