BFR Basics: A Guide to Blood Flow Restriction in Rehabilitation
Blood Flow Restriction (BFR) is a method traditionally used within professional sport but it isn’t just for pro athletes anymore, it’s a game-changer for anyone looking to boost their performance or maximise their rehab efforts. Our partners at Hytro are the experts in this field so we asked them to give us the rundown.
How does BFR work?
BFR involves applying pressurised cuffs or straps to limbs to restrict blood flow during low-intensity exercise or recovery. This might sound strange, but doing this before, during or after exercise is really effective.
This unique approach leads to accelerated performance adaptations, supercharging your workouts, and facilitating faster recovery – essential components for anyone on a rehab journey. As you release the pressure by undoing the strap, waste materials are flushed out, inflammation is reduced, and fresh blood is delivered to the muscles, promoting optimal recovery.
In post-surgery rehabilitation, blood flow restriction is most commonly used when performing low-load or low-intensity exercise to limit muscular atrophy or safely rebuild injured limbs. When lifting light loads with BFR applied, a reduction in oxygen levels forces additional muscle fibres to activate, creating size and strength adaptations that would be typically associated with high-load exercises.
What more is there to know?
Performance BFR is the overarching term for utilising this method to maximise your performance and incorporates three key areas.
1. Preparation BFR: This is your warm-up hack to reduce the risk of injury and ready your body to perform at its best by firing up your muscles before you hit the gym.
2. BFR Training: Adding BFR into your existing training program means you can get more out of your workouts without having to lift heavier weights. It's a smart way to intensify your workouts and push your limits safely.
3. Recovery BFR: Recovery is paramount for progress, and BFR can speed up the process. With Hytro BFR wearables, you can implement recovery BFR straight after your workout, whether you're lounging on the sofa or engaging in light activity. Flush out toxins, boost feel-good hormones, and accelerate your recovery, allowing you to return to exercise sooner.
And that’s not all, BFR isn’t just about performance and recovery. It’s a powerful way to help manage pain. Whether you're experiencing muscle soreness, joint pain, or fatigue, BFR can provide relief. Even during periods of rest due to injury, BFR can help maintain muscle function and support rehabilitation efforts.
How can I get started with BFR?
BFR is a versatile tool that can work wonders for anyone looking to get the most out of their training. Not only does it help you to train smarter, but it can also be an important part of your rehabilitation journey that you can implement independently thanks to the research approved Hytro BFR wearables. With safety built-in, you don’t need to worry. After an initial consultation with your healthcare professional, where you’ll be shown how to strap in, you can use the wearables outside of the clinic environment to make the most of your hard work.
To learn more about the tool that’s trusted by professional athletes and coaches, check out Hytro, and their patented wearables which present the benefits of BFR in a simple and accessible device. Backed by science, with safety built-in, why not consider giving BFR a try? Talk to your clinician to understand how BFR can be integrated into your journey.
If you would like to find out more about how BFR can help you, get in touch with the team at Hytro or email us at info@techniquehealth.org / call 0333 358 3534.
