Why Would I Use a Tourniquet Technique for the Benefits of Muscle Strength?
Blood Flow Restriction Training, also known as BFR, is a strengthening technique in which the limb undergoes purposeful blood flow changes through compression in order to cause muscle hypertrophy, or increased girth.
If you’re thinking, “Is this similar to a tourniquet?”, you would be correct. But why would you want to change the blood flow to a limb? BFR involves applying the correct amount of external pressure to an extremity. It will maintain the inflow of blood to the limb while decreasing the outflow of blood back to the heart.
With BFR Training, more blood stays in the limb. This has been proven to cause various physiological responses. It causes swelling in the limb at the cellular level to signal increased muscle fiber recruitment which ultimately leads to muscular changes. Creating an environment with decreased blood flow will also stimulate the new life of stem cells. Therefore, these adaptive changes ultimately lead to an increased hypertrophic response.
Your next question may be, “Is this treatment technique for everyone?” Ultimately, this concept allows patients to make greater strength gains while lifting lighter loads. Traditionally, strength gains have been most successful with high load resistance training. Lift heavy to gain strength.
However, there are several conditions where lifting heavy resistance is not tolerated or may cause more harm.
These conditions may include:
- individuals with chronic pain
- arthritic joints
- those who recently underwent surgery
- treatment for cancer
- HIV
- COPD
- Diabetes
BFR is a treatment that allows one to use low intensity exercises to achieve similar results compared to high intensity training due to the physiological responses caused by altered blood flow to the limb.
BFR has been found to have the same effects of muscle adaptation when exercising at 20-40% 1 repetition max (RM) compared to traditional heavy load strengthening where one exercises to >70% 1 RM. To summarize, 1 RM is the most amount of weight one could lift one time. With BFR, you can lift 20-40% of this weight for multiple repetitions for the same strength benefits as traditional exercise. This allows people to have faster recovery times, promotes safe healing, and causes decreased stress to arthritis joints.
Is it safe? If you have never experienced BFR, it is best to consult with your Physician or Doctor of Physical Therapy prior to treatment. It is generally safe for most, but those who have a history of the following are recommended to proceed with advice from a medical professional:
- blood clots
- high blood pressure
- cardiac disease
- blood flow changes in the extremities
- numbness
If you believe you may be a candidate for BFR or interested in learning more, please consult a physical therapist at iMove PT. Call our office today at 636-681-6683 to get started on your safe and effective strength program!
Wishing you continued wellness,
Dr. Lauren Bennett, PT, DPT, OCS (Orthopedic Certified Specialist)