Blood Flow Restriction Training Benefits for Endurance Athletes
What is this episode about?
INTRO 0-3:10
Feedback from a listener about our recent podcast on Bike Saddles that we should change out of wet sweaty clothing immediately after a workout. Using a loose skirt to change while keeping your modesty is helpful.
What is Blood Flow Restriction (BFR) and What are the Benefits?
A Blood Flow Restriction (BFR) device simulates working at a high intensity without the same strain to the muscles, tendons, bones, joints. Benefits include faster recovery after an injury, increasing muscle strength, increasing aerobic capacity, and speeding up post-workout recovery.
BFR restricts blood flow to an area by applying pressure on arms or legs (for a visual think of a blood pressure cuff). The cuff is applied as close to the trunk of the body as possible which impacts the muscles above and below the BFR device as well as the muscles on the opposite side of the body. See video below for demonstration.
How does the Blood Flow Restriction Device Work?
The BFR device applies pressure which limits blood flow to muscles during a physical therapy or training session. Limiting blood flow tricks the body into thinking it’s doing a high intensity workout. The body responds accordingly, stimulating recovery processes and releasing things such as growth hormones.
Sessions are up to 20 minutes and done either continuously or intermittently depending on client’s needs. It’s important to only use BFR with a trained professional using an FDA approved device.
The BFR has a built-in doppler which assesses a person’s individual limb occlusion pressure (the maximum amount of pressure required to cut off blood flow entirely) on each side of the body. 50-80% of maximum pressure will be applied during a session depending on the client's needs. The doppler continuously measures the blood flow during a session to keep blood flow restriction consistent.
How often can we use Blood Flow Restriction and is it Safe?
Frequency depends because just like with training, we want time for the body to recover and adapt. Amy helps clients determine frequency.
It is safe under the direct supervision of a trained Physical Therapist using an FDA approved device. Amy is certified in Level I and will be getting Level II. It is covered by insurance.
Additional information is available here: Introducing Blood Flow Restriction Training to the CoachAmyPT Clinic or please reach out - we’d love to see you in the clinic: Schedule an appointment with Coach Amy.