Blood pressure cuffs from Vald Performance

Is BFR Training what you need to Enhance Your Rehabilitation?


Blood Flow Restriction Training is Here and it’s Here to Stay

Can you really get gym level gains with bodyweight or low load exercise?

With Blood Flow Restriction Training YOU CAN!

This style of training has been shown to have significant benefits in:

– Increasing muscle size

– Increasing muscle strength

– Improving muscle endurance

All with low load or bodyweight exercises! If you have had a recent injury or surgery, this style of training is built for you!

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Blood Flow Restriction Cuffs

 Multiple studies have found:

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Crab walks for gluteal strengthening with BFR cuffs placed on both thighs

– Increased bench press strength

– Improved squat strength

– Larger leg press 1RM

– Greater muscle endurance and cross sectional area

– Increased strength and hypertrophy of elbow flexors

The best part of all, is that ALL of this was achieved with low load exercises that doesn’t put significant stress on your joints.

 Proposed mechanisms of muscle induced changes include: 

– Activation of stem cells that repair damaged muscle fibres

– Increased output of growth hormone

– Activation of HIF-1a increases anaerobic lactic mechanisms and production of lactate

– Increased cell swelling causing an anabolic reaction resulting in muscle hypertrophy

What Exercises can I do with BFR Training?

  • Squats
  • Lunges
  • Bridges
  • Bicep curls
  • Tricep extensions
  • Shoulder rotations
  • Calf raises
  • Squat jumps
  • Skipping 
  • Shoulder press
  • Rows 
  • Chest press
  • Front raises
  • Lateral raises
  • Push ups 

“BFR has allowed me to continue to maintain my strength whilst pain was limiting weighted exercises or activities. Without it my return to sport and activity would have been much slower

18 year old soccer player MCL Grade 2 Strain began BFR Training <1 week post injury

“Using BFR prior to my surgery has meant I am more functional, have less pain, and have more confidence in my knee than after my last ACL surgery”

31 year old ACL Injury began BFR Training 2 weeks post injury

How does BFR Training Work?

BFR Training utilises a tourniquet or cuff to reduce blood flow to the desired limb/s. Legs are occluded to 80% and arms are occluded to 50%. This creates a hypoxic (lower oxygen) environment in which the muscle is placed under a greater metabolic strain than in normal conditions. 

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What does BFR Training feel like?

I have had clients describe BFR training as 

“a game changer in my rehabilitation”

“a whole different type of workout”

“just as hard as a heavy gym workout”

“the best pump I’ve ever had”. 

This training can result in a wide range of sensations but you can be sure you will be pushed and challenged regardless of your fitness levels.

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What Injuries does BFR work well for?

BFR training can be used in a huge range of presentations, while technically it can be used from anybody ranging from acute shoulder pain to an athlete looking to maximise performance, the clients we have found the best results with so far include:

  • ACL injuries
  • MCL sprains
  • Meniscus injuries
  • Hip pain
  • Acute shoulder pain
  • Groin pain and adductor injuries
  • Tennis elbow
  • Patellofemoral pain
  • Ankle injuries
  • Hamstring strains
  • Osteoarthritis
  • Post orthopaedic surgery
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