Blood Flow Restriction Training : A New Fitness Technique for Athletes

Certain people suffer from muscle weakness or stiffness due to conditions like Chronic pain, Post-operative weakness, Post-trauma muscle atrophy, etc. Such people require high load resistance training for improving muscular strength and obtaining muscle hypertrophy. Also, individuals with conditions like COPD, diabetes, cancer, HIV, etc require muscle strength training but cannot tolerate loaded exercises or high-intensity exercises. For such patients, the Blood Flow Restriction (BFR) training technique is found to be beneficial. This training technique combines low-intensity exercise with blood flow occlusion that produces similar results to high-intensity training. It has been used by well-trained and qualified physiotherapists in clinical settings. And the pressure is custom-designed for the patient, making the BFR training safer and more effective. In this blog, we will discuss BFRT and its benefits.

 

Blood flow restriction (BFR) training is a kind of exercise training, in which the physiotherapist places the specialized tourniquet cuff near the targeted muscles, around the limb to decrease the blood flow, and then begins low-intensity exercises. BFR training entails using the FDA-approved medical tourniquet device as an individual goes through low to moderate training. There is a restriction of the flow of venous blood while the arterial blood still supplies to the limbs, thus helps increasing metabolic stress and cellular swelling. The tourniquet is wrapped around the limbs, either around the arms directly under the shoulder or around the legs just below the hip. The cuff limits the blood outflow, and the blood with low oxygen collects increasing lactic acid and protons.  This causes a release of hormones, cell swelling, and hypoxia during low-intensity exercise, as experienced during a high-intensity workout.

Blood flow restriction training (BFRT) can be combined with different forms of exercises like passive, resisted aerobic exercises. Blood flow restriction training has lots of promising benefits, explained below.

 

Increase strength and muscle size:

The BFR training increases strength and muscle size, due to the synthesis of protein that occurs during this form of training. This training induces favorable changes in muscle mass and strength with a considerably low training load. The protein synthesis from this training is combined with reduced muscle damage to build lean muscle. As the damage from BFRT is minimal, therefore makes it an effective form of training over traditional strength training.

 

Gain more strength:

BFR training can be done by anyone regardless of fitness level. It helps to increase muscle size, strength, and endurance in healthy people.

 

Regain strength after injury:

BFR training can also be done to improve strength and muscle size while recovering from an injury. The recommended intensity for muscle growth to occur is strength training at 60-80% of 1 repetition maximum (1RM), which is almost impossible after an injury, and for that, the blood flow restriction training, which requires 20-30% of 1RM, is recommended.

 

Gain more while doing less:

More strength is gained by BFR training compared to the traditional strength training exercises because it requires only 20-30% of 1RM to produce results and can also be done by using lighter weights. Individuals who can't lift heavy weights for too long can do this kind of training for maximum results.

 

Works with most exercise:

There is no specific form of exercise attached to the BFR training, thus it can be easily incorporated into any form of exercise. A usual exercise routine can be followed to reduce the weight or intensity, with a BFR band or specialized tourniquet, and get to work.

 

Anti-aging effects:

Regular exercise is an effective way to reduce the risk of certain illnesses that come with old age. BFRT helps stimulate the production of growth hormone, which helps grow lean muscle. A tourniquet is tied to the limb, it affects the blood circulation and the growth hormone is released in the bloodstream and impacts every area of the body that is being exercised. This increases collagen production, thus slowing down the effects of aging on the skin.

 

Helps in recovery:

BFR training helps in recovery, especially from a tough workout or injury to any part of the body. Despite the high level of muscle fatigue during BFR exercise, the effect of BFR on muscle fatigue is diminished after 2 min of reperfusion. BFRT has a strong but short-lasting effect on neuromuscular function, it also helps in the process of recovery.

 

Short sessions:

BFR sessions last up to 7-20 minutes and are found to be effective on the muscles. A great workout within a short period and can get quality results with blood flow restriction training. It requires lighter weights, which helps to do more within a short time frame.

 

Improves muscle endurance:

BFR training is an alternate method to improve muscle endurance. During this form of training, there is a limited flow of oxygen to the muscles, which makes the slow-twitch Type I muscle fibers less active than normal. As a result of this, the Type II, anaerobic muscle fibers are activated. This usually happens with high-intensity training but restricted blood flow helps to build muscle endurance.

 

Prevents muscle soreness:

Low load BFRT causes positive collagen turnover, which helps in healing and recovery. Also, there is a lesser risk of muscle damage or delayed onset muscle soreness (DOMS).

 

BFRT is found to be effective in increasing muscle size, strength, and endurance capacity, even with low intensities and resistances. It provides additive training effects that augment skeletal muscle and cardiovascular adaptations. It works for individuals of all ages and abilities and should be done under the supervision of a well-qualified physiotherapist with a blood flow restriction certification. In case of any medical condition, an individual should see a physician to be sure that the individual is cleared for this kind of training.

 Top 10 Stretching and Strengthening Exercises for Lower Back

Exercises and Physical activity is what makes our body healthy and fit. Inactivity and Immobility is what weakens our abdominal and back muscles thus making them more prone to strain. Stiff muscles put a strain on the vertebrae hence limiting the spine's natural movements. But physiotherapy exercises can help you alleviate tension, reduce pain, and support the spine. Below mentioned are 10 lower back Exercises that can be recommended by a well-trained physiotherapist.

 

Muscles in the low back, buttocks, abdomen, and hips are necessary for stabilizing and supporting the spine. Keeping these muscles active and strong can help minimize back pain and avoid low back injury. Specific exercises should be prescribed based on the individual's needs. These exercises consist of stretching and strengthening, and also include regular aerobic conditioning.

Abdominal Tucks:

This exercise helps with flexibility, improves blood flow, and enhances movement. The abdominal tucks increase the core body temperature. It warms up the muscles across the abdomen, transverse abdominal muscle as well as the supporting tissue of the core.

• The patient lies on the back with both the knees bent and feet flat.
• Place one hand tightly on the abdomen and tighten the abdominal muscles.
• Then pull towards the spine without holding your breath.
• Perform two sets of 10 repetitions.

Core muscles:

The core muscles are the muscles of the abdomen, back, and pelvis. Exercises that stabilize the core are trained first to reduce low back pain. Core marching works these muscles in a pain-free way.

• The patient lies on the back with knees drawn up and feet flat, engaging the abdominal muscles.
• Maintain this pattern, lift one knee toward the chest without using the hands.
• Keep the abdominals engaged until the patient puts the foot back in the starting position.
• Repeat 15 to 20 times.

Lumbar Extensors:

The posture helps to ease pain and improves overall flexibility. The child pose stretches the low back muscles, as well as the lumbar extensors. This simple stretching exercise is ideal for opening up the lower back and alleviating pain.

• Kneel on the floor and sit on the heels.
• Bend forward with the arms extended in front until the forehead rests on the floor.
• Hold this position for 30 seconds, or as long as the relief is felt from the stretch.

Hip Adductors

• The patient attains a standing position, placing the inside of the ankle on a table or bed.
• Bring the opposite arm straight up next to the ear.
• Lean into the stretching leg and hold this position for 20 to 30 seconds.
• Repeat on each side 3 times.

Hamstrings

• Stand by facing the bed or table.
• Place the back of the heel on the surface so that the leg is straight.
• Lean forward at the hips to stretch the hamstring.
• Hold for 30 seconds and relax.
• Repeat 3 times on each side.

Bird dog hip Extension:

This exercise helps to stabilize the lower back and also the abdominals.

• The patient begins on the hands and knees, shoulders over hands and hips over knees
• Slowly stretch one arm and the opposite leg straight out e.g. right arm, left leg, or vice versa.
• Hold this position for 10 to 15 seconds and bring the limbs slowly down.
• Repeat 15 to 20 times, each time.

Bridging

• The patient begins by lying on a mat on the floor with knees up and feet flat in a comfortable space away from the hips.
• Keep the arms on the floor, and lift the hips off the ground to make a bridge Maintain a straight line from the chest to the knees.
• Hold for 5 to 10 seconds, keep the shoulder blades and neck on the ground, glutes, and abdominals engaged the whole time.
• Slowly bring down the hips to the floor.
• Repeat 15 to 20 times.

Side-to-Side

• The patient lies on the back with the feet pulled toward the hips and the knees up.
• Twist the knees gently to one side and stop when the patient feels that the hips start to come off the table or mat. Keep the upper body in position.
• Bring the knees back the other way and do the same thing on the other side.
• Repeat 25 to 30 times.

Press-ups:

• The patient lies flat on the stomach, brings the elbows to the sides, and places the hands just above the shoulders. The legs should be fully extended, hips with the mat or floor.
• Pull the shoulder blades back and lift the chest off the ground.
• Hold for 5 seconds, making sure that the legs and hips stay in contact with the floor or mat. The neck should stay long and in line with the upper spine the entire time.
• Slowly return the chest to the ground.
• Repeat 15 to 20 times.

Prone Cobras

• The patient lies flat on the stomach with the legs extended, arms at the sides, and hands pressed to the legs.
• Then lifts the chest off the ground, without using the hands, keeping the neck in line. Pull the shoulder blades in and flex the glutes throughout.
• Hold this position for 3 to 5 seconds before slowly lowering the upper body back to the mat or floor.
• Repeat 10 to 15 times.

 

Back pain usually goes away without surgery or too much effort. Sometimes there's nothing you can do to avoid back pain, but physiotherapy treatment is one of the best ways to live a life free of back pain.

This Article was first Published at CB Physiotherapy

 Top 10 Plyometric Exercises to Strengthen Your Whole Body

To increase your muscle power and strength adopt plyometric exercises. Plyometrics are powerful aerobic exercises with high impact potential. If you have the stamina to do plyometric exercises, you should start slowly with easier ones before attempting the more challenging movements. In this blog, we have mentioned a few easiest plyometric exercises for beginners to start with.

 

Plyometric Exercises

Plyometric exercises require exerting the muscles to their maximum potential in short periods.

 

Frog Hops

This exercise engages all the major muscles in the lower body including the hamstrings, glutes, quads, and calves. The core muscles are also worked during frog hops which help to keep the body upright. The frog hop acts as a plyometric as well as a deep dynamic stretching exercise because it starts and ends in a wide squat position.

• An individual starts with hands on the back of the head and then lowers down into a squat position with feet angled out and legs spread wide.
• The individual then explodes up through the ground and jumps up and forward.
• Lands softly in the same squatting position and immediately repeats the jumping movement.

 

Broad Jump

In this exercise, the physiotherapist aims to see how far forward the individual can jump from the starting position without any movement. Broad jumps require leg power and strength. All the major muscles in the legs work hard to send the body forward through the air. Adding the arm swing also engages the upper body and causes a great stretch.

• The person stands with feet at distance same as shoulder-width apart.
• Slowly attain a low squat position while leaning forward, keeping the back straight with the arms up and behind.
• The person then explodes through the ground by pushing through the balls of the feet and swings the arms forward, jumping as far as possible. Then, land gently and immediately repeats a few times.

 

Squat Tuck Jump

The squat tuck jump is an exercise to boost the power of the lower body. This exercise improves jumping ability while getting the heart rate pumping leading to more calories burned in a shorter time.

• To start with the person stands with the feet shoulder-width apart and hands together in front of the chest.
• While leaning forward slightly the person lowers down into a squat position.
• The person then explodes into the air by pushing through the balls of the feet.
• Keeping the back straight throughout the movement. Tuck the knees up to the chest as much as possible.
• And land gently and immediately repeats the movement.

 

Star Jumps

This is a great full-body plyometric exercise that moves the limbs and sends signals through the neuromuscular system quickly. This exercise works all the major lower body muscles. Lifting the arms out to the sides also targets the delts.

• For this exercise, an individual stands with feet together with the arms by the side.
• Bend the knees slightly and explode up by pushing through the balls of the feet, and spread the legs out to the sides while raising the arms up and out to shoulder level.
• Then bring the arms and legs down to starting position while landing gently.
• Immediately repeat the movement from above.

 

Scissor Jumps

Scissor jumps engage the larger lower body muscles including hamstrings, quads, glutes, and calve muscles. This exercise increases the power and strength in the lower body and also improves coordination.

• An individual stands in a staggered stance with the right leg in front and the left leg behind.
• Arms in the opposite position, with the right arm back and left arm forward.
• Then the person explodes through the balls of the front foot jumping into the air. While in the air make a transition where the legs and arms change position, landing gently in the opposite stance.
• Repeat the exercise immediately upon landing, and return to the starting position.

 

Lateral Hops

Lateral hops are exercises that challenge balance and coordination as the stabilizing muscles need to work hard to keep the person under control. Hip flexors, hamstrings, quads, and calves muscles are required to complete this one.

• This exercise is done with hands up out in front and standing on one leg with the knee slightly bent while lifting the other foot off the ground.
• Jump laterally by pushing off the balls of the foot trying to go as far as possible.
• Land softly on the opposite foot and immediately jump back to starting position

 

Front Plank Side Hop

Plyometric exercises work on lower body muscles as well as the core and shoulders.

• To start, the person gets into a plank position with the legs straight and arms stacked under the shoulders.
• Push through the balls of the feet and kick the legs up while bending the knees and keeping the back straight.
• Land on the balls of the feet to one side of the body with knees bent at 90 degrees and calves parallel to the ground.
• Push off through the feet once again repeating the above motion but landing on the opposite side of the body.
• Once more push through the balls of the feet, kicking up and returning to plank position with the legs straight behind.

 

Backward Forward Jumps

Backward forward jumps are a great way to shock the muscles and lead to better balance and stability and at the same time increase power and explosiveness.

• Stand with feet hip-width apart in a quarter squat and lean forward slightly with the arms down by the sides.
• Further, explode off the ground by pushing through the balls of the feet jumping backward while swinging the arms upwards.
• Finally, land gently and immediately recoils into a quarter squat position with the arms back and up behind then jump forwards to the starting position.

 

Jumping Lunges

Jumping lunges are the more advanced version of walking lunges, this exercise targets the glutes, quads, hamstrings, hip flexors, and calves. When performing jumping lunges, the core and stabilizing muscles should be activated.

• Start in a deep lunge position with one leg forward and one behind with both knees bent at 90 degrees.
• Jump up while switching position in mid-air while swinging the arms to help propel up.
• Softly land with the opposite leg forward, and immediately lift off again to repeat the same jumping movement.

 

Plyo Pushups

Plyo push-up is an upper body plyometric exercise that stimulates the fast twitch muscle fibers in the chest, triceps, abs, and shoulders.  In this exercise jumping component is added to explode lifting the hands off the ground.

• Get into a push-up position with back straight, hands slightly wider than shoulder width, and leg straight out behind.
• Slowly lower the chest until it's a few inches from the ground.
• Push through the hands with an explosive force so that the hands come up off the ground
• Gently land and immediately perform the next repetition.

 

Plyometrics is not a low-intensity exercise so it is important that an individual is completely warmed up before attempting them and takes adequate rest between sets.