Blood Flow Restriction

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Blood Flow Restriction (BFR)

Blood flow restriction (BFR) training in which a wide based tourniquet is used on a proximal limb to limit arterial inflow while blocking venous outflow

Goal: trying to mimic the hypoxic environment of High Intensity exercise

BFR at low loads (20-30%1RM) can significantly increase strength and hypertrophy in a similar way to lifting heavy (80%1RM)

BFR with low load is effective for increasing muscle protein synthesis (MPS)

  • Risk for Clotting?
    • No direct risk for clotting from tourniquet application
Very low risk for excessive breakdown of soft tissue
BFR has been shown to reduce pain acutely and chronically
Blood Flow Restriction


  • Improved strength and muscle growth
  • Improved bone healing time
  • Improved cardiovascular endurance
  • Reduce muscle atrophy post-operatively
  • Aides in muscle repair following damage

BFR is suitable for:

  • ACL Reconstruction
  • Total hip/knee Replacement
  • Osteoarthritis
  • Elbow pathologies
  • Shoulder pathologies
  • Achilles Repair
  • Ankle Sprains
  • Fractures
  • Chronic musculoskeletal conditions

Can be used for all age ranges, from the elderly to elite athletes