Blood Flow Restriction Therapy: How BFR Therapy Works

Blood flow restriction therapy (BFRT), also known as blood flow restriction rehabilitation, is a form of physical therapy that uses a surgical tourniquet system to restrict blood flow to a particular area of the body, often for upper or lower extremity injuries. Initially developed in Japan in the 1960s, this type of workout allows the patient to receive the benefits of strength training without placing too much stress on the damaged tissue or ligaments. BFR training can help patients gain muscle mass (or prevent the loss of muscle or muscle atrophy) by allowing them to exercise efficiently without causing further damage.

Blood flow restriction therapy involves placing a surgical tourniquet system around your joints or extremities to manipulate your soft tissue and produce muscle hypertrophy while you perform low-intensity weight lifting. This method partially restricts arterial inflow while fully restricting venous outflow during exercise, prompting the release of anabolic hormones and stimulating an increase in muscle activity through compression and tension. The purpose of BFR therapy is to improve strength, circulation, and muscle recovery while potentially leading to a decrease in pain via a myofascial release.

Blood flow restriction therapy is a branch of sports medicine that can be beneficial for athletes and physical therapy patients. Here are some tips to help you get the most out of a BFRT session:

1. 1. Work with a trained professional. Performing BFRT incorrectly can cause muscle and nerve damage (and in some cases, cardiovascular damage), which means you should always work with a certified physical therapist, and if necessary, obtain clearance from a medical professional to use this type of treatment.
2. 2. Identify the problem area. BFRT is effective when applied to an area with a restricted range of motion. Identify the part of your body that needs help with movement or is experiencing muscle soreness or tendonitis, and focus on that area. Avoid restricting blood flow to the area for more than the recommended amount of time.
3. 3. Avoid heavyweights. Heavy, high-intensity workouts may be important for gaining muscle mass, but they can also exacerbate damage in an already injured limb. By manipulating blood flow occlusion through low-load resistance training, you can achieve similar benefits to intense weight lifting—like increased muscle strength and muscle size—without the extra weight or risk of severe injury.
4. 4. Practice with care. Restricting blood flow can be useful for ACL reconstruction, torn hamstrings, rotator cuff injuries, knee osteoarthritis, and hip replacements, but avoid applying a tourniquet to areas like your face or neck. Additionally, if you have a history of high blood pressure or lymphedema, consult a medical professional before attempting this method.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.