Occlusion training, also known as blood flow restriction (BFR) training used by Wandsworth Physiotherapy, is an innovative technique used in fitness and rehabilitation. It involves restricting blood flow to working muscles during exercise, typically using a specialised cuff or band. This method has gained significant attention for its ability to enhance strength and muscle growth while using lighter loads, making it particularly beneficial for individuals in rehabilitation or those unable to lift heavy weights.
What is Occlusion Training?
Wandsworth Physiotherapy uses occlusion training with bands, such as Air Bands, to restrict venous blood flow (blood leaving the muscle) while allowing a reduced arterial flow (blood entering the muscle). This creates a hypoxic environment in the muscle, stimulating growth and strength adaptations at lower intensities than traditional training.
The reduced oxygen availability forces the body to recruit fast-twitch muscle fibres earlier and increases the production of growth factors such as IGF-1. This makes it an excellent choice for individuals recovering from injury or surgery, as it reduces the risk of joint and tissue strain.
How is Occlusion Training Used?
General guidelines are that occlusion training should be restricted to less than 20 minutes for the lower limb and less than 15 minutes for the upper limb to allow adequate perfusion of the occluded tissues.
Resistance training
For resistance training, a common protocol involves performing four sets of an exercise:
- 30 repetitions, followed by 15, 15, and 15 repetitions, with 30 seconds of rest between sets.
This type of training taps into type muscle fibres, which are the first to atrophy after an injury and immolation, but also the fibres that are able to hypertrophy and maintain strength. Preventing atrophy and weakness during rehabilitation is key to a quicker injury resolution.
Cardiovascular exercise
Occlusion training isn’t just for building strength and muscle mass—it’s also a powerful tool for enhancing cardiovascular (CV) fitness and endurance. When used during low-intensity aerobic exercise, BFR can stimulate physiological adaptations similar to those achieved through high-intensity training, making it an excellent option for individuals with injuries or mobility limitations.
Cycling with BFR Bands
- Pressure: 40-50% LOP for the upper limb, 60-80% LOP for the lower limb.
- Duration: 4-6 minutes of low-intensity cycling (light resistance, RPM ~60-80), followed by a 3-minute rest.
- Repetitions: 3-4 sets.
Intensity: Keep the effort light, less than 50% VO2 max or aiming for ~30 to 50% of rate of perceived exertion (RPE).
BFR in CV exercises is particularly beneficial for individuals with:
- Joint pain or osteoarthritis, where high-impact exercise may be unsuitable.
- Post-operative restrictions, such as after knee or hip surgery, where high-load CV exercise isn’t recommended.
- Reduced mobility or deconditioning, providing a safe way to build endurance and maintain cardiovascular health without overloading the body.
Recovery
For sustained occlusion during rest, the bands can be worn for up to 5 minutes with 3 minutes of rest between intervals. This method is effective for improving muscular endurance and promoting recovery.
Pressure Guidelines
The limb occlusion pressure (LOP) applied to the occlusion band is crucial for safety and effectiveness. Recommendations are:
- Upper limb: 40-50% LOP
- Lower limb: 60-80% LOP
Specialised equipment, such as Air Bands, ensures that pressure is precisely controlled and adjustable via a smart phone app.
Contraindications to BFR training
Occlusion training is not suitable for everyone. Contraindications include:
- A history of deep vein thrombosis (DVT) or clotting disorders
- Severe hypertension
- Peripheral vascular disease
- Haemophilia or other bleeding or clotting disorder
- Peripheral neuropathy
- Pregnancy
- Open wounds or skin conditions at the application site
Always consult a healthcare professional before beginning occlusion training, particularly if you have underlying health conditions.
Using Air Bands in Rehabilitation
Wandsworth Physiotherapy incorporates Air Bands in their Rehab Lab for patients recovering from various injuries and surgeries. Air Bands offer controlled, adjustable pressure, ensuring safe and effective application.
Post-operative rehabilitation: After surgeries such as ACL reconstruction, knee surgery, or Achilles tendon repair, BFR allows patients to rebuild strength and muscle mass without excessive load on healing tissues. This is particularly important during the early stages of recovery when traditional strength training may be contraindicated.
Stress fractures and major sprains or strains: Air Bands are used to maintain muscle mass and stimulate healing in a controlled manner, even when weight-bearing exercises are limited.
Upper limb rehabilitation: After surgeries or fractures, BFR training aids in restoring muscle strength and function, accelerating recovery.
Revolutionising Recovery
Occlusion training is a game-changer in rehabilitation and fitness, offering a safe, effective, and scientifically backed method for building strength and improving recovery. At Wandsworth Physiotherapy, Air Bands empower patients to achieve their rehabilitation goals efficiently, ensuring a quicker return to full function and activity.
Whether recovering from an ACL repair or a stress fracture, occlusion training provides a tailored approach to recovery and performance enhancement.
