Blood Flow Restriction Training: what is the training of Olympic athletes

To be the strongest of the strongest, Olympians often resort to the use of particular methods to achieve even the smallest improvements in fitness and performance.

For example, in the 2012 Summer Olympics in London, athletes used to do a bath in a tub full of ice to speed up recovery. In Rio de Janeiro, on the other hand, the great American swimmer Michael Phelps had attracted all the photographic lenses due to the intense red circular marks on his body.

The “cupping” therapy, an ancient Chinese practice of vacuuming sore muscles and tendons, thus became the latest fitness trend of the time.

This year, it seems that the Tokyo 2020 athletes have adopted a new, different practice to improve their physical performance and increase their chances of winning. Is called Blood Flow Restriction, i.e. blood flow restriction (BFR).

Two American athletes, swimmer Michael Andrew and marathon runner Galen Rupp, were both seen wearing tourniquet-shaped rubber bands during training, which caused a sensation and curiosity about this new method. But what is it about?

Also defined Vascular Occlusion Training, the Blood Flow Restriction It was first conceived by Japanese weightlifter Yoshiaki Sato in 1966, who has devoted much of his life to promoting and developing this practice.

The BFR is a training modality which consists of partial restriction of blood flow through the application of a constricting external device.

The method is simple and consists in occluding the veins thanks to a sort of cuff positioned in the proximal area of ​​the arm or thigh, which swells and prevents venous return, but keeping the arterial one unchanged. Doing so creates an accumulation of blood within the muscle without ever completely interrupting the blood flow. This practice includes moments of training (in which the circulation of the blood is slowed down) to moments of rest (in which the circulation follows its normal course).

BLF partially restricts the return of venous blood (oxygen-deficient blood flowing from the limbs to the heart), which causes the muscles to work even harder to pump blood to the heart. At the local cellular level, this effect produces a disturbance of homeostasis: low oxygen levels in the muscle cells and other changes cause the muscles to tire quickly, just like during a heavy workout.

This practice then allows the body to experience periods of rapid blood circulation, where oxygen flows through the entire circulatory system, to others where lack of oxygen in the limbs is so noteworthy that the central nervous system sends the message. to the brain that the limbs “don’t get enough oxygen”.

Limiting the oxygen supply in the muscles forces the body to recruit fast muscle fibers which are normally used only in the case of very high intensity. This means that the body needs more effort to work, so much so that even during a less intense workout, the exercises become more difficult because there is more fatigue.

Once the workout is finished, the cuff is removed, allowing blood to flow normally into the muscle cells. This practice is designed to speed up post-workout recovery and intensify your fitness levels. Basically it is a physiological adaptation capable of improving strength and the muscle hypertrophy of the subject to whom it is administered.

It is good to remember, however, that it is a ‘emerging research area, and therefore there is still a lot to learn about it. However, the searches carried out so far on the BFR method are compelling and explain why it is becoming an increasingly popular approach among elite athletes.

For those disciplines where strength is fundamental, it was established that training with blood flow restriction increases the maximum amount an athlete can lift by approximately 6-19%. According to the researchers, this happens because this workout increases the amount of protein used by the body, and protein is needed for muscle and strength development.

Experts believe that the Blood Flow Restriction Training It also offers many benefits to athletes who work with endurance and endurance. It was indeed established that using this practice during resistance training (such as running, swimming, or biking) causes the body to develop additional blood vessels. It is the stress on the blood vessels that ultimately helps the body develop new ones. More blood vessels means more oxygen-rich blood going to the muscles, which in turn is needed for recovery and performance.

For Olympic and Paralympic athletes, even the smallest aid can help improve performance; perhaps making the difference between a gold medal and a fourth place.

However, considering the growing interest in this fitness trend in recent days, many are wondering if it is a possible practice even for non-athletes; not so much for its application in the sports field but above all that in rehabilitation area.

The BFR is in fact a tool that allows you to work on muscle strength and hypertrophy but reducing the mechanical loads on the tissues and muscle atrophy from immobilization; allowing pain management, promoting bone, tendon and cartilage turnover.

«The BFR is a great way to reduce the physical impact and load on the muscles, but at the same time provides enough stimulation to maintain and promote the growth of muscle mass “explains sports scientist Esther Goldsmith. “It’s ideal for people recovering from injury, or if you feel particularly tired at the end of a competitive season. It also has positive clinical implications for older people and those with conditions such as osteoporosis “.

Be careful though: There are potential risks associated with the use of this practice, especially if it is not done correctly. Drew Contreras, physiotherapist and vice president at theAmerican Physical Therapy Association explained: “If the BFR is performed without proper equipment and guidance, there can be permanent damage to the muscles and blood vessels. More specifically, attention should be paid to the width of the cuff, any exaggerated pressure of the tourniquet and the positioning of the cuff itself. All of this can cause complications, including tissue damage, numbness [da lesioni ai nervi] and pain “.

It is therefore always necessary, and strongly recommended, consult your doctor, or a qualified health care practitioner, such as a physical therapist, before embarking on this training practice.