![]() The down side to these restrictions is that there may be very few ways for you to exercise your leg which can result in loss of strength and muscle atrophy, ultimately prolonging your recovery.Īnother limiting factor in tolerance for exercise after surgery is pain, even when you may have no post-op restrictions. Regardless of your specific protocol, these restrictions are put in place to protect the surgical repair that was done and should be followed carefully. Typically protocols will include knee range of motion restrictions, weight bearing status (amount of weight you can put on your leg when standing), and/or types of exercise you are able to do and how much load you are able to use. Protocols can vary based on the surgery you had and the preferences of your surgeon. This change to your circulatory system sets in motion a series of hormonal changes that stimulate improved muscle recruitment, hypertrophy (increased muscle size), and stimulates protein synthesis and regeneration of collagen (important for your tendon and muscle health).īFR can be used in the rehab process for many knee surgeries including but not limited to:ĭepending on the type of surgery you have, your surgeon will provide you with a protocol to follow during your rehabilitation and recovery. When done correctly, the blood flow leaving your leg through your veins will be occluded, while blood arriving to your leg will be partially limited. With this cuff inflated you will then perform several exercises at a light load. This is done in a controlled manner that is specific to your body to allow decreased blood flow without complete restriction. These bands are then inflated to a certain pressure in order to restrict the amount of blood flow in and out of your leg. In general, blood flow restriction training involves the use of a tourniquet or band placed around the upper arm or leg. Or you can try using NormaTec recovery sleeves, which one writer likens to a post-workout massage.For a thorough introduction to BFR, please see our previous blog post: ![]() Looks like every season may soon be cuffing season-at the gym, that is.Īfter your first BFR training sesh you'll be sore, so you might want to these CBD recovery products. Once you know what you're doing, your provider may give you the the green light to purchase an at-home BFR machine and use the cuff independently. Rolnick recommends doing five supervised BFR sessions over two to three weeks to acclimate to the unique stress (and sensation) of the technique. (Think of the aching sensation you get during a blood-pressure reading, then add weights.) The whole shebang usually takes under 10 minutes, but Rolnick warns that it's uncomfortable. Then, you'll perform 75 reps of an exercise in a 30-15-15-15 manner: 30 repetitions on the first set, followed by three sets of 15 with 30 seconds of rest between sets. Once you’re cuffed in, Rolnick says you’ll typically choose weights sized anywhere from 20-40 percent of your one-rep max. (You go!) With the BFR cuff on, however, pressing 20 pounds for a ton of reps-75 reps over four or five sets, to be exact-can produce the same amount of muscle growth as lifting heavier. Let’s say your one-rep max for an overhead press is 100 pounds. One 2017 study published in the International Journal of Exercise Science, for instance, found that during BFR, lifting just 20 percent of your one-rep max can result in “ significant improvements in muscular strength.” This is W-I-L-D, if you think about it. ![]() ![]() Research backs up the potential perks of BFR training. "BFR training is a good way to give your joints a break from the stress of heavier lifting."-Nicholas Rolnick, DPT, MS But then professional sports teams started using it as a training strategy, and now experts are billing it as The Next Big Fitness Trend. “Originally, this was done in operating rooms with medical grade tourniquets to help preserve the muscle-mass in amputees,” says Rolnick.
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