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Fit Cuffs - BFR Training

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The BFR guidelines on one page: resistance, aerobic and passive, with the numbers you actually need.

Back in 2019 a group of us across BFR labs on five continents pulled the evidence together into one set of guidelines, because practitioners were using pressures anywhere from 50 to 300 mmHg and getting a lot of numbness for their trouble.

The short version: measure occlusion pressure with the cuff you train in, work at 40 to 80% of it, and keep the load at 20 to 40% of 1RM. For walking or cycling with cuffs, stay under 50% of VO2max for 5 to 20 minutes.

This is the paper the BFR series starts from. Each week I’ll take a newer study and look at what has held up and what has changed.

Save this for your next BFR block. What part of BFR do you want covered next?

Citation in the carousel.

#bloodflowrestriction #BFRtraining #strengthandconditioning #sportscience #rehab

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Light loads. Serious stimulus.

Blood Flow Restriction with @fitcuffs makes low-load training more demanding by partially restricting blood flow to the working muscles.

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Reading about BFR is great

But you need to get your hands dirty to really understand it

Highlights of the practical portions from our BFR course

Come feel BFR for yourself at our next course!

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Is your BFR cuff applying the pressure it says it is? Not always.

New series: one BFR paper a week, read properly.

First up is a new @bjsm_bmj editorial from @lukeh9204 and @thehpm on the variable most of us skip past in a methods section.

Pressure is arguably the biggest driver of the BFR stimulus.

But many devices estimate limb occlusion pressure with proprietary algorithms, few of which have been validated against Doppler, and they differ a lot in how well they hold pressure through a set.

So “80% LOP” in one study may not be the same dose as “80% LOP” in the next.

Slide 7 is the checklist I’d use before trusting a BFR study or buying a cuff. Save it.

What cuff are you using, and do you know if it’s been validated?

Citation in the carousel.

#bloodflowrestriction #BFRtraining #sportsscience #strengthandconditioning #physiotherapy

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🩺¿Conoces la técnica 𝗕𝗙𝗥?

👉🏻Restricción del flujo sanguíneo👈🏻

🎥En este vídeo te explico en qué consiste con nuestro jugador @d.xaviierr y cómo empleamos el material que los amigos de @fitcuffs nos han proporcionado para que podamos ir un paso más allá en el trabajo esta temporada.

#BFR #flujosanguíneo #rehabilitación #técnica #pressure

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BFR training: does it actually beat normal exercise? The evidence says it depends entirely on what you put it up against.

The largest review of blood flow restriction training in rehab settings yet, pooling 45 trials and 1,652 people, found low-load BFR training clearly beats the same exercise done without a cuff for both strength and disability.

Put it up against properly loaded heavy lifting, though, and that advantage disappears for strength, and the disability evidence gets too thin to call.

Pain scores nudge in BFR’s favour too, though the authors rate the size of that effect too small to matter.

Save this for your next programming decision around an injury, a post-op block, or anyone who cannot load heavy yet. Citation in the carousel.

Where do you actually use BFR training in your own programming?

#bloodflowrestriction #BFRtraining #sportsscience #rehabilitation #evidencebasedpractice

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⚒️¡Seguimos creciendo, seguimos sumando fuerzas con una nueva herramienta para el trabajo diario!

🔘Los amigos de @fitcuffs nos proporcionan un manguito de oclusión de flujo sanguíneo para poder empezar a llevar a cabo la técnica BFR (Blood Flow Restriction)

¿En qué consiste el entrenamiento con restricción del flujo sanguíneo? ¡Sígueme y te lo enseño en próximos vídeos!

#bfr #regalo #entrenamiento #flujosanguíneo #pressure

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¿Te duele el tendón rotuliano y cada salto se convierte en un problema?

La solución no es parar completamente ni esperar a que “se regenere” solo.

La recuperación debe ser progresiva:

🔎 Valoración → localizar el problema y medir función y fuerza.
👐 Tratamiento inicial → controlar la irritabilidad y facilitar el movimiento.
⚡ Isométricos → empezar a cargar el tendón.
🏋️ Fuerza + progresión de carga → aumentar su capacidad.
🩸 BFR → una herramienta para entrenar con menos carga cuando está indicado.
🦘 Pliometría → preparar al tendón para almacenar y liberar energía.
🏃 Carrera + cambios de dirección → recuperar las demandas del deporte.
⚽ Return to sport → volver preparado, no simplemente sin dolor.

EPI y ondas de choque pueden ser complementarias en determinados casos, especialmente en tendinopatías persistentes, pero no sustituyen el ejercicio.

El objetivo no es solo quitar el dolor.
Es conseguir que tu tendón vuelva a ser capaz de hacer aquello que te lesionó.

📚 Contenido basado en la evidencia científica actual.

Guárdalo si tienes dolor rotuliano y compártelo con alguien que esté intentando volver al deporte.

👉 Sígueme para aprender a recuperar lesiones con fisioterapia y ejercicio basado en evidencia.

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Il y a 10 ans, une patiente termine sa rééducation, pose un livre sur mon bureau et me dit :
« Ça, c’est le livre pour commencer à tout comprendre. »
C’était “La Clinique du Coureur”.
Je l’ai lu… et j’ai pris une claque.
Enfin quelqu’un qui mettait des mots sur les maux des coureurs :
stress mécanique, comment une douleur apparaît, pourquoi le corps s’adapte… ou lâche.[Pièce jointe +1]
Je m’en suis servi pour expliquer la physio à mes patients, pour repenser mes prises en charge, et ça m’a donné envie de me former à la Clinique du Coureur.
Aujourd’hui, clin d’œil à mes débuts de kiné :
le podcast avec @blaise_dubois est enregistré.
On parle de :
• pourquoi tu te blesses (vraiment) quand tu cours
• comment gérer le stress mécanique et la charge
• la course aux dossards, les chaussures “miracles”, le carbone
• comment courir longtemps, en santé, sans perdre le plaisir
🎧 Il y a déjà des épisodes dispo sur le podcast Physiodry.
Si tu veux le lien direct pour pouvoir les écouter dès maintenant (et ne pas rater celui avec Blaise quand il sort) :
👉 Commente RUN sous ce post
Je t’envoie le lien du podcast en message privé pour que tu puisses rattraper les épisodes déjà sortis.

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𝗦𝗹𝗶𝗺𝗺𝗲𝗿 𝘁𝗿𝗮𝗶𝗻𝗲𝗻. 𝗦𝗻𝗲𝗹𝗹𝗲𝗿 𝗵𝗲𝗿𝘀𝘁𝗲𝗹𝗹𝗲𝗻. ⚡️ Bij Volt. geloven we niet in gokken tijdens revalidatie of performance training: we meten. Dankzij innovatieve technologie en geavanceerde testing brengen we exact in kaart wat jouw lichaam aankan, waar je limieten liggen en waar er nog ruimte is om verder op te bouwen. 👊

Zo kunnen we elke training en behandeling perfect afstemmen op jouw noden, continu bijsturen waar nodig en vermijden dat je te hard pusht en je herstel vertraagt. Geen “te veel” of “te weinig”, maar precies de juiste belasting op het juiste moment. Dat betekent: efficiënter trainen, gerichter herstellen en sneller terugkeren op jouw niveau. 💪

#volt #brugge #kinesist #sportrevalidatie #assebroek

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🎧 Yoga + Course à pied : mythes ou vrais bénéfices ?
Pour ce nouvel épisode de @physiodry, on a inversé les rôles ! C’est @delphinemarieyoga qui prend le micro pour me poser toutes les questions de sa communauté.
Au programme :
👉 Pourquoi on se sent plus “raide” quand on court ?
👉 Course à pied & périnée : les signaux d’alerte
👉 Étirements : ce qui sert vraiment vs ce qui est inutile
👉 Comment gérer une périostite ou une douleur au piriforme
Si tu veux t’entraîner intelligemment sans te blesser, cet épisode est pour toi. 👇
💬 Commente « YOGARUN » sous ce post et je t’envoie le lien de l’épisode directement en message privé ! 📩
🎙️ Questions par : @delphinemarieyoga
👟 Podcast : @physiodry (lien aussi dispo en bio)
(Pense à enregistrer ce post pour retrouver les conseils et laisse 5 ⭐ sur Spotify/Apple si l’épisode t’aide !)

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Our first course is on the horizon!

Visit physioforward.ca for upcoming course dates, locations, and registration details.

#bfrtraining #bloodflowrestriction

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