Table of ContentsView AllTable of ContentsBenefitsEffectsTherapy GearGetting StartedResultsModifications
Table of ContentsView All
View All
Table of Contents
Benefits
Effects
Therapy Gear
Getting Started
Results
Modifications
Blood flow restriction (BFR) training, or occlusion training, involves cutting off or disrupting blood flow to the specific muscle group being exercised to trick the body into thinking it is working harder than it is. It uses flexible, stretchy bands that restrict blood flow like a tourniquet. It’s used to get better results with lower-intensity workouts.
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BFR Training: Who Stands to Benefit?
BFR training can benefit people who cannot lift heavy weights due to health conditions such asosteoporosis, or those who have undergone surgery but need to maintain or build muscle.
It’s also a viable option for those who are typically very active but have become injured and need to take things easy as they recover.
In the case of surgery, people are unable to move as much as they could before surgery. So, to avoid immobilization oratrophy in the muscles, they can perform BFR training to keep up with a workout routine without putting too much stress on their healing body.
It can also be an excellent workout for older adults who cannot push as hard in their workout regimen due to age-related restrictions.
Muscular Effects of BFR Training
Strength training involves stressing your muscles to the point of muscle fiber injury. This leads to repair, which effectively strengthens and grows those fibers, resulting in larger and stronger muscles.
Lifting weights also deprives the muscles of oxygen, creatinglactic acidto help stimulatemuscle cell growth. Blood flow also increases when you lift weights, causing the muscles to swell, leading to muscle growth.
By doing so, a person can get similar results using less weight and putting less strain on their muscles, allowing those who cannot lift heavy weights to experience a similar muscle-building effect.
This method effectively increases muscle mass with lower-intensity workouts. It is typically used to increase mass in arms and legs.
A Word From VerywellIndividuals with cardiopulmonary issues, diabetes, poor circulation, infections, or cancer should exercise caution when considering BFR. If you get clearance from a healthcare provider, work with a qualified specialist to ensure you do it safely.—AMY KWAN, PT, MEDICAL EXPERT BOARD
A Word From Verywell
Individuals with cardiopulmonary issues, diabetes, poor circulation, infections, or cancer should exercise caution when considering BFR. If you get clearance from a healthcare provider, work with a qualified specialist to ensure you do it safely.—AMY KWAN, PT, MEDICAL EXPERT BOARD
Individuals with cardiopulmonary issues, diabetes, poor circulation, infections, or cancer should exercise caution when considering BFR. If you get clearance from a healthcare provider, work with a qualified specialist to ensure you do it safely.
—AMY KWAN, PT, MEDICAL EXPERT BOARD
Therapy Gear and Accessories Used
To perform BFR training properly, you’ll need a rubber, elastic, or cotton band that can be tightened around your arms or legs. The official cuff, or band, is known as a Kaatsu device, a specialized inflatable band used explicitly for this purpose.
Many people do not have access to this tool, so they can use other wraps or cuffs to get the same effect. Knee or elbow wraps are often cited as effective in studies.Other than the band, you will need light weights that you can manage lifting without straining too hard.
How to Start Training
Blood flow restriction training is often done with a physical therapist when helping people recover from injury. A physical therapist will block the flow of blood to an arm or leg using a band or cuff, which may cause some discomfort but shouldn’t be painful. They will show you different exercises to help increase muscle mass.
BFR With a Registered Physician or TrainerBefore you try BFR at home, you may want to work with a healthcare provider or trainer so that they can ensure you’re wrapping the bands properly.
BFR With a Registered Physician or Trainer
Before you try BFR at home, you may want to work with a healthcare provider or trainer so that they can ensure you’re wrapping the bands properly.
BFR Results
If a person consistently performs BFR training, they can get the same results or “gains” as someone who muscle trains the same amount but doesn’t do BFR. The timeline toward results is the same for BFR as for regular muscle workouts.
Does Walking Build Muscle?
Modifications to Consider
BFR training is generally considered safe but may not be for everyone. There are some associated risks people should be aware of before starting this exercise regimen, including:
Other Health Conditions That Can Benefit from BFR TrainingResearch has shown that BFR training can be beneficial for other aspects of health, including:Autoimmune diseaseCognitive declineHeart diseaseMetabolic healthType 2 diabetes
Other Health Conditions That Can Benefit from BFR Training
Research has shown that BFR training can be beneficial for other aspects of health, including:Autoimmune diseaseCognitive declineHeart diseaseMetabolic healthType 2 diabetes
Research has shown that BFR training can be beneficial for other aspects of health, including:
Before Starting BFRYou should always speak to a healthcare provider before starting any new exercise routine, especially BFR. They can assess your current level of health and tell you if BFR is safe.
Before Starting BFR
You should always speak to a healthcare provider before starting any new exercise routine, especially BFR. They can assess your current level of health and tell you if BFR is safe.
Summary
Before doing BFR training, you should speak to a healthcare provider to ensure that it is safe for you. They may also be able to help you find a healthcare provider trained in the method so that you can learn how to do it safely.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang X, Wang Y, Yang X, Mohd Nasiruddin NJB, Dong D, Samsudin SB, Qin XM.Effects of blood flow restriction training on bone metabolism: A systematic review and meta-analysis.Front Physiol.2023 Aug 9;14:1212927. doi:10.3389/fphys.2023.1212927Cognetti DJ, Sheean AJ, Owens JG.Blood flow restriction therapy and its use for rehabilitation and return to sport: Physiology, application, and guidelines for implementation.Arthrosc Sports Med Rehabil.2022 Jan 28;4(1):e71-e76. doi:10.1016/j.asmr.2021.09.025Lim ZX, Goh J.Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review.Eur Rev Aging Phys Act.2022 Jun 20;19(1):15. doi:10.1186/s11556-022-00294-0Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Upper-extremity blood flow restriction: the proximal, distal, and contralateral effects-a randomized controlled trial.J Shoulder Elbow Surg.2020 Jun;29(6):1267-1274. doi:10.1016/j.jse.2020.02.003Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Proximal, distal, and contralateral effects of blood flow restriction training on the lower extremities: A randomized controlled trial.Sports Health.2019 Mar/Apr;11(2):149-156. doi:10.1177/1941738118821929Cuffe M, Novak J, Saithna A, Strohmeyer HS, Slaven E.Current trends in blood flow restriction.Front Physiol.2022 Jul 6;13:882472. doi:10.3389/fphys.2022.882472Northwestern Medicine.Blood flow restriction training in rehabilitation.Early KS, Rockhill M, Bryan A, Tyo B, Buuck D, McGinty J.Effect of blood flow restriction training on muscular performance, pain, and vascular function.Int J Sports Phys Ther.2020 Dec;15(6):892-900. doi:10.26603/ijspt20200892Saatmann N, Zaharia OP, Loenneke JP, Roden M, Pesta DH.Effects of blood flow restriction exercise and possible applications in type 2 diabetes.Trends Endocrinol Metab.2021 Feb;32(2):106-117. doi:10.1016/j.tem.2020.11.010Törpel A, Herold F, Hamacher D, Müller NG, Schega L.Strengthening the brain-is resistance training with blood flow restriction an effective strategy for cognitive improvement?J Clin Med.2018 Oct 9;7(10):337. doi:10.3390/jcm7100337Nascimento DDC, Rolnick N, Neto IVS, Severin R, Beal FLR.A useful blood flow restriction training risk stratification for exercise and rehabilitation.Front Physiol.2022 Mar 11;13:808622. doi:10.3389/fphys.2022.808622Zota IM, Ghiciuc CM, Cojocaru DC, Dima-Cozma CL, Leon MM, Gavril RS, Roca M, Costache AD, Maștaleru A, Anghel L, Stătescu C, Sascău RA, Mitu F.Changes in arterial stiffness in response to blood flow restriction resistance training: A narrative review.J Clin Med.2023 Dec 10;12(24):7602. doi:10.3390/jcm12247602
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang X, Wang Y, Yang X, Mohd Nasiruddin NJB, Dong D, Samsudin SB, Qin XM.Effects of blood flow restriction training on bone metabolism: A systematic review and meta-analysis.Front Physiol.2023 Aug 9;14:1212927. doi:10.3389/fphys.2023.1212927Cognetti DJ, Sheean AJ, Owens JG.Blood flow restriction therapy and its use for rehabilitation and return to sport: Physiology, application, and guidelines for implementation.Arthrosc Sports Med Rehabil.2022 Jan 28;4(1):e71-e76. doi:10.1016/j.asmr.2021.09.025Lim ZX, Goh J.Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review.Eur Rev Aging Phys Act.2022 Jun 20;19(1):15. doi:10.1186/s11556-022-00294-0Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Upper-extremity blood flow restriction: the proximal, distal, and contralateral effects-a randomized controlled trial.J Shoulder Elbow Surg.2020 Jun;29(6):1267-1274. doi:10.1016/j.jse.2020.02.003Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Proximal, distal, and contralateral effects of blood flow restriction training on the lower extremities: A randomized controlled trial.Sports Health.2019 Mar/Apr;11(2):149-156. doi:10.1177/1941738118821929Cuffe M, Novak J, Saithna A, Strohmeyer HS, Slaven E.Current trends in blood flow restriction.Front Physiol.2022 Jul 6;13:882472. doi:10.3389/fphys.2022.882472Northwestern Medicine.Blood flow restriction training in rehabilitation.Early KS, Rockhill M, Bryan A, Tyo B, Buuck D, McGinty J.Effect of blood flow restriction training on muscular performance, pain, and vascular function.Int J Sports Phys Ther.2020 Dec;15(6):892-900. doi:10.26603/ijspt20200892Saatmann N, Zaharia OP, Loenneke JP, Roden M, Pesta DH.Effects of blood flow restriction exercise and possible applications in type 2 diabetes.Trends Endocrinol Metab.2021 Feb;32(2):106-117. doi:10.1016/j.tem.2020.11.010Törpel A, Herold F, Hamacher D, Müller NG, Schega L.Strengthening the brain-is resistance training with blood flow restriction an effective strategy for cognitive improvement?J Clin Med.2018 Oct 9;7(10):337. doi:10.3390/jcm7100337Nascimento DDC, Rolnick N, Neto IVS, Severin R, Beal FLR.A useful blood flow restriction training risk stratification for exercise and rehabilitation.Front Physiol.2022 Mar 11;13:808622. doi:10.3389/fphys.2022.808622Zota IM, Ghiciuc CM, Cojocaru DC, Dima-Cozma CL, Leon MM, Gavril RS, Roca M, Costache AD, Maștaleru A, Anghel L, Stătescu C, Sascău RA, Mitu F.Changes in arterial stiffness in response to blood flow restriction resistance training: A narrative review.J Clin Med.2023 Dec 10;12(24):7602. doi:10.3390/jcm12247602
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wang X, Wang Y, Yang X, Mohd Nasiruddin NJB, Dong D, Samsudin SB, Qin XM.Effects of blood flow restriction training on bone metabolism: A systematic review and meta-analysis.Front Physiol.2023 Aug 9;14:1212927. doi:10.3389/fphys.2023.1212927Cognetti DJ, Sheean AJ, Owens JG.Blood flow restriction therapy and its use for rehabilitation and return to sport: Physiology, application, and guidelines for implementation.Arthrosc Sports Med Rehabil.2022 Jan 28;4(1):e71-e76. doi:10.1016/j.asmr.2021.09.025Lim ZX, Goh J.Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review.Eur Rev Aging Phys Act.2022 Jun 20;19(1):15. doi:10.1186/s11556-022-00294-0Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Upper-extremity blood flow restriction: the proximal, distal, and contralateral effects-a randomized controlled trial.J Shoulder Elbow Surg.2020 Jun;29(6):1267-1274. doi:10.1016/j.jse.2020.02.003Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Proximal, distal, and contralateral effects of blood flow restriction training on the lower extremities: A randomized controlled trial.Sports Health.2019 Mar/Apr;11(2):149-156. doi:10.1177/1941738118821929Cuffe M, Novak J, Saithna A, Strohmeyer HS, Slaven E.Current trends in blood flow restriction.Front Physiol.2022 Jul 6;13:882472. doi:10.3389/fphys.2022.882472Northwestern Medicine.Blood flow restriction training in rehabilitation.Early KS, Rockhill M, Bryan A, Tyo B, Buuck D, McGinty J.Effect of blood flow restriction training on muscular performance, pain, and vascular function.Int J Sports Phys Ther.2020 Dec;15(6):892-900. doi:10.26603/ijspt20200892Saatmann N, Zaharia OP, Loenneke JP, Roden M, Pesta DH.Effects of blood flow restriction exercise and possible applications in type 2 diabetes.Trends Endocrinol Metab.2021 Feb;32(2):106-117. doi:10.1016/j.tem.2020.11.010Törpel A, Herold F, Hamacher D, Müller NG, Schega L.Strengthening the brain-is resistance training with blood flow restriction an effective strategy for cognitive improvement?J Clin Med.2018 Oct 9;7(10):337. doi:10.3390/jcm7100337Nascimento DDC, Rolnick N, Neto IVS, Severin R, Beal FLR.A useful blood flow restriction training risk stratification for exercise and rehabilitation.Front Physiol.2022 Mar 11;13:808622. doi:10.3389/fphys.2022.808622Zota IM, Ghiciuc CM, Cojocaru DC, Dima-Cozma CL, Leon MM, Gavril RS, Roca M, Costache AD, Maștaleru A, Anghel L, Stătescu C, Sascău RA, Mitu F.Changes in arterial stiffness in response to blood flow restriction resistance training: A narrative review.J Clin Med.2023 Dec 10;12(24):7602. doi:10.3390/jcm12247602
Wang X, Wang Y, Yang X, Mohd Nasiruddin NJB, Dong D, Samsudin SB, Qin XM.Effects of blood flow restriction training on bone metabolism: A systematic review and meta-analysis.Front Physiol.2023 Aug 9;14:1212927. doi:10.3389/fphys.2023.1212927
Cognetti DJ, Sheean AJ, Owens JG.Blood flow restriction therapy and its use for rehabilitation and return to sport: Physiology, application, and guidelines for implementation.Arthrosc Sports Med Rehabil.2022 Jan 28;4(1):e71-e76. doi:10.1016/j.asmr.2021.09.025
Lim ZX, Goh J.Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review.Eur Rev Aging Phys Act.2022 Jun 20;19(1):15. doi:10.1186/s11556-022-00294-0
Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Upper-extremity blood flow restriction: the proximal, distal, and contralateral effects-a randomized controlled trial.J Shoulder Elbow Surg.2020 Jun;29(6):1267-1274. doi:10.1016/j.jse.2020.02.003
Bowman EN, Elshaar R, Milligan H, Jue G, Mohr K, Brown P, Watanabe DM, Limpisvasti O.Proximal, distal, and contralateral effects of blood flow restriction training on the lower extremities: A randomized controlled trial.Sports Health.2019 Mar/Apr;11(2):149-156. doi:10.1177/1941738118821929
Cuffe M, Novak J, Saithna A, Strohmeyer HS, Slaven E.Current trends in blood flow restriction.Front Physiol.2022 Jul 6;13:882472. doi:10.3389/fphys.2022.882472
Northwestern Medicine.Blood flow restriction training in rehabilitation.
Early KS, Rockhill M, Bryan A, Tyo B, Buuck D, McGinty J.Effect of blood flow restriction training on muscular performance, pain, and vascular function.Int J Sports Phys Ther.2020 Dec;15(6):892-900. doi:10.26603/ijspt20200892
Saatmann N, Zaharia OP, Loenneke JP, Roden M, Pesta DH.Effects of blood flow restriction exercise and possible applications in type 2 diabetes.Trends Endocrinol Metab.2021 Feb;32(2):106-117. doi:10.1016/j.tem.2020.11.010
Törpel A, Herold F, Hamacher D, Müller NG, Schega L.Strengthening the brain-is resistance training with blood flow restriction an effective strategy for cognitive improvement?J Clin Med.2018 Oct 9;7(10):337. doi:10.3390/jcm7100337
Nascimento DDC, Rolnick N, Neto IVS, Severin R, Beal FLR.A useful blood flow restriction training risk stratification for exercise and rehabilitation.Front Physiol.2022 Mar 11;13:808622. doi:10.3389/fphys.2022.808622
Zota IM, Ghiciuc CM, Cojocaru DC, Dima-Cozma CL, Leon MM, Gavril RS, Roca M, Costache AD, Maștaleru A, Anghel L, Stătescu C, Sascău RA, Mitu F.Changes in arterial stiffness in response to blood flow restriction resistance training: A narrative review.J Clin Med.2023 Dec 10;12(24):7602. doi:10.3390/jcm12247602
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