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Stay On Track: Working Out With An Injury Using Blood Flow Restriction Training

Blood Flow Restriction Training (BFR)

Injuries can be very frustrating to athletes and lyfters in general. They hinder performance and certainly progress. However, Blood Flow Restriction training offers an efficient way to target the affected areas.

BFR is essentially using a knee wrap or an elastic band to cut off venous blood flow in your arms or legs. It should be tight enough to keep blood from leaving the limb, while still allowing blood to enter the limb (at 7/10 tightness).

Several studies have proven that exercising muscle groups under BFR will limit the discomfort of compound lifts while creating:

1) Metabolic Stress: similar Levels of metabolic stress as training at 65% of your 1rm without BFR
2) Motor Unit Recruitment: Motor unit recruitment is similar for low-load BFR training and heavier, conventional training without BFR
3) Cellular Swelling: Muscle thickness increases roughly 11.5-12% directly after a BFR workout
4) Growth Hormone Release: 4x higher than low-load training to failure without BFR.

While consulting a physician is obviously the best and only solution when dealing with injuries, pointing out BFR as a means to strengthen your muscles while rehabilitating is definitely worth the time.

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