Can restricting blood flow really help you get stronger?

Well, sort of! Let us explain.

Blood Flow Restriction (BFR) training is a powerful tool athletes and individuals use to maintain strength and prevent muscle loss during rehab or recovery from surgery.

BFR involves applying a tourniquet-like system (similar to a strong blood pressure cuff) to the arm or upper thigh, reducing the flow of oxygenated blood to the muscles. When combined with low-intensity exercises, BFR tricks your body into working just as hard as you would during normal weightlifting or practice.

Benefits of BFR Training:

• Maintain muscle size and strength after surgery

• Reduce pain from muscle strains

• Safely build strength and endurance while recovering from an injury

• Achieve the same results as regular training with 20-30% less weight and effort

• Release endorphins and other natural healing substances, similar to regular exercise

Is BFR Safe?

Yes! BFR training has been proven safe and effective for most individuals cleared for exercise.

However, people with Factor V Leiden (a condition that increases clotting risk) should avoid BFR.

If you have cancer, a bone fracture, an infection, or are pregnant, consult with a healthcare provider before trying BFR.

In most cases, there is no increased risk of blood clots or deep vein thrombosis (DVT) associated with BFR.

What to Expect with BFR Training:

During a BFR session, as your muscles fatigue, you may feel a lactic acid burn, similar to what you'd experience during an intense workout.

Afterward, you might experience delayed onset muscle soreness (DOMS) for 24-48 hours, especially if you're new to exercise. This is normal and tends to decrease with repeated sessions.

When paired with a comprehensive treatment plan—including manual therapy and functional exercises designed with your physical therapist—BFR can be a valuable tool for recovery and strength building.

BFR training is available at our Appleton East, Appleton North, Champion Center, and Green Bay East locations.

Dr. Gerad Donahue and Dr. Blake Van Maanen, who contributed to this article, serve patients at our Clinic within the Champion Center on Champion Dr. in Grande Chute, WI.