Blood Flow Restriction Training - what is it? Is it right for me?

Jan 13

Blood flow restriction (BFR) training utilizes a specialized tourniquet system to reduce vascular inflow and completely occlude venous outflow in the limb. Using this technique, a hypoxic environment is created within the target muscle group, which allows for strength gains and muscle hypertrophy (growth) to occur while exercising at light loads.

What is the science behind it?

The exact mechanism behind BFR training is still not fully understood, however BFR is a well-researched area with evidence supporting its effectiveness in restoring strength and hypertrophy safely after injury with very low loads. …if you’re really looking for the nitty gritty science

Who can benefit from BFR?

Anyone who is unable to lift heavy enough loads to make adaptive muscle changes, including:

Individuals recovering from surgery or injury
Athletes in a competitive season
Elderly populations

Mountain Physio & Wellness often uses BFR therapy for patients post-op ACL reconstruction & knee arthroscopy as well as those suffering from knee osteoarthritis.

What does it feel like?

Even though you are lifting a light weight, you will “feel the burn.” This feeling in your muscle is the buildup of lactate and is the desired response to training. You may also begin to sweat and feel your heart rate rise similar to a heavy workout, which is expected and normal.

Is it safe?

As with anything new, there are a lot of misconceptions about BFR training. The most common risk is temporary bruising at the site of the tourniquet. Transient numbness of the extremity occurred in 1.2% of the population. Other rare side effects, which were all experienced less than 1% of the time, include lightheadedness, a temporary cold feeling of the extremity, venous thrombus, and pulmonary embolism.

One injury concern is the potential for nerve damage under the tourniquet cuff, therefore utilizing wider cuffs with variable contoured fit increases the surface area and significantly reduces pressure gradients. Mountain Physio & Wellness uses the Delfi Personal Tourniquet System for BFR, an FDA-approved class III tourniquet, which contains a Doppler system allowing the clinician to provide a personalized blood flow restriction occlusion to each patient.

What’s the end goal?

We want you to get back out in the mountains stronger and faster. BFR training is used to accelerate rehab by creating similar adaptations as if you were lifting heavy. It can serve as a bridge between rehab and performance.