BLOOD FLOW RESTRICTION (BFR) TRAINING

B strong is a proprietary implementation of BFR training — an exercise technique that manipulates the body’s circulatory system, and when combined with exercise, produces rapid gains in strength and fitness using light weights in a short period of time.

 

Blood flow restriction (BFR) is a training method partially restricting arterial inflow and fully restricting venous outflow in working musculature during exercise (1). Muscle weakness is highly prevalent among the most clinical musculoskeletal (MSK) conditions worldwide.

At Dallas Sports Recovery, we seek the underlying issue of the injury and determine an evidence-based approach to improve the performance of the muscle after addressing the soft-tissue restriction.

The muscle is an endocrine organ that produces myokines; which work in a hormone-like fashion and exert specific endocrine effects on different organs. BFR allows for the early addition of skeletal muscle mass to prevent muscle tissue loss utilizing lighter loads. In addition, BFR has the potential to aid in prevention strategies from overuse injuries, and provide an anabolic response for endurance athletes suffering from mild epithelial injuries, hormonal decline, and stress reactions such as hip labrum tears and chronic shin splints (2, 3, 4, 5).

How does it work?

  • Inflatable bands are worn around the upper portion of the arms and/or legs to safely slow the blood in the limb.

  • The bands are inflated to individualized pressures prescribed by the B Strong BFR Training SystemTM.

  • Simple, low-load exercise produces profound muscle “burn” comparable to intense anaerobic training.

  • The nervous system communicates the profound disturbance of homeostasis via sensory and motor input to the brain informing it of the muscular task.

  • The body seeks homeostasis, so anabolic hormones circulating via the bloodstream target anabolic receptors on all muscles.

  • Muscle tissue, blood vessels, and bones use anabolic receptors to release growth hormone (GH), which stimulates the production of insulin-like growth factors-1 (IGF-1) and are among the most prominent hormones being released (4).

  • GH is associated with bone, muscle, and other tissue growth and repair as well as increased fat mobilization and metabolism, blood sugar control, muscle protein synthesis, and improved immune function (6).

  • This strong fatigue triggers a natural, robust, hormonal cascade, which in turn produces hypertrophy and strength gains on par with heavy exercise or traditional weight lifting.

  • The hormones circulating in the bloodstream benefit all areas of the body, not just the restricted limb(s) creating a “Systemic Response.”

    Why choose B-strong?

  • It’s safe and effective (1)!

  • In less time, greater results can be achieved for a variety of conditions and age groups.

  • Fast setup and full-body workout are achieved in less than 30 minutes.

  • BFR reduces overall stress on joints without sacrificing training effectiveness.

  • BFR allows maintenance of strength through injury recovery (1, 2, 3, 4, 5).

  • Work out hard achieving a full-body workout with minimal next day soreness (DOMS).

  • Evidence-based. Proven results (1, 2, 3, 4, 5)

  • Benefits include full body systemic response, anti-aging, increased performance, & quick recovery (4).

  • Fitness on the go – at the gym, the office, in-home, or traveling; BFR can be utilized.

  • B STRONG provides affordable state-of-the-art equipment and guidance to ensure a safe, comfortable, and successful BFR training experience.

    • To receive $45 OFF your BFR purchase use DALLASSPORTSREC discount code.

    • To learn more about the scientific applications and theory behind BFR for health and human performance (endurance athletes, weekend warriors, rehabilitation), schedule a 90-minute applied session at Dallas Sports Recovery & Massage, PLLC today.

References

  1. Patterson, S. D., Hughes, L., Warmington, S., Burr, J., Scott, B. R., Owens, J., Abe, T., Nielsen, J. L., Libardi, C. A., Laurentino, G., Neto, G. R., Brandner, C., Martin-Hernandez, J., & Loenneke, J. (2019, 2019-May-15). Blood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety [Review]. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00533

  2. Restriction Training for Athletes: A Systematic Review. Am J Sports Med, 49(7), 1938-1944. https://doi.org/10.1177/0363546520964454

  3. Duchateau, J., Stragier, S., Baudry, S., & Carpentier, A. (2021, Jan). Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance. Exerc Sport Sci Rev, 49(1), 2-14. https://doi.org/10.1249/jes.0000000000000234

  4.  Vopat, B. G., Vopat, L. M., Bechtold, M. M., & Hodge, K. A. (2020, Jun 15). Blood Flow Restriction Therapy: Where We Are and Where We Are Going. J Am Acad Orthop Surg, 28(12), e493-e500. https://doi.org/10.5435/jaaos-d-19-00347

  5. Ferlito, J. V., Pecce, S. A. P., Oselame, L., & De Marchi, T. (2020, Nov). The blood flow restriction training effect in knee osteoarthritis people: a systematic review and meta-analysis. Clin Rehabil, 34(11), 1378-1390. https://doi.org/10.1177/0269215520943650

  6. Wortman, R. J., Brown, S. M., Savage-Elliott, I., Finley, Z. J., & Mulcahey, M. K. (2021, Jun). Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med, 49(7), 1938-1944. https://doi.org/10.1177/0363546520964454