If you have a moderate to severe injury, certainly it does not mean you will require surgery. There has been a good amount of research pouring in on the use of Blood Flow Restriction (BFR) Training, as a result showing the many benefits.
For instance, it has been shown to provide numerous positive outcomes in a variety of different training settings such as rehabilitation, strength and hypertrophy (muscle growth). With the current research, it has been proven that you can use BFR training with low intensity and high repetitions to accelerate your desired outcome.
BFR training works by restricting venous return while maintaining arterial blood flow. Creating a low oxygen environment all while resembling a higher intensity activity. With this effect the body releases certain growth hormones that limit muscle break down, and promoting muscle building. This allows for a faster recovery from day 1 post injury or surgery.
This is not my first time using this technique for rehab purposes, as I was originally introduced to the new research on BFR training for rehab over 3 years ago by one the best coaches @nunez3dmj (life saver).
It all started with pain in my elbow were I was not able to pick up even a cup of coffee. After a few months of not being able to lift and going through “general physical therapy” I was diagnosed with tennis elbow. The orthopedic surgeon that I went to see initially prescribed a cortisone shot, since the PT was not helping. Don’t get me wrong the shot did the trick, but for a short time, a very short 3 months before the pain and deterioration of strength. His response was since the cortisone shot he gave me, did not help, surgery was my next option.
So long story short, following my coaches protocol, a few months after BFR rebab and program modification, I was able to start training for my first powerlifting meet ? pain free, surgery free and stronger than ever.
This time around with a meniscus tear and patellar tendinitis, I’ll be using the same principles as before, along with training around any movement that causes pain.
The video shows week 1 of my rehab process starting with, single leg extension. Starting out with body weight and progressing to using 5lbs, in the course of 5 days. Movement progression include TRX Squats and high box squats using body weight and slowly adding load.
The protocol for BFR training:
1.use a cuff that is about 2” thick
2.wrap around a limb during exercise (in this case my upper thigh)
3.tighten the strap to have a perceived 7/10 wrap tightness
4.start at either BW or 20%1rm for the following reps and rest intervals
30reps-30sec rest
15 reps-30 sec rest
15 reps-30 sec rest
15 reps-30 sec rest
Further progression includes any movement that does not hurt and included conventional deadlifts from blocks and rack pulls, feet elevated bench press and pendlay rows from blocks to reduce knee bend.
Don’t let an injury stop you in your tracks, movement is your friend, you can train around the injury along with so many other groups of muscles that are NOT associated all while keeping your sanity.
In conclusion, it’s easy to throw in the towel and pity yourself, however, finding strength during the weakest moment is what buildcharacter.
