BFR Radio

Managing Achilles Tendinopathy and Toe Arthritis - Questions in Cars

In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe.

With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning activation sessions for optimal recovery.

Tune in to learn how to integrate BFR into your routine for long-term tendon resilience.

Timestamps:

00:36 Listener's Question: Rugby Player's Tendinopathy

01:35 Traditional Methods for Tendinopathy

02:53 Benefits of BFR for Tendinopathy and Arthritis

03:45 Morning Activation Routine with BFR

05:54 Daily BFR Protocols for Pain Management

07:14 Strength Training with BFR

11:14 Pre-Running BFR Routine

12:37 Hormonal and Recovery Benefits of BFR

15:25 Long-Term BFR Strategies

Links & Resources:

• BFR cuffs & online training programs: www.thebfr.co
• Instagram: @thebfr.co
• Twitter: @thebfr_co

BFR & Brittle Bones: Can BFR help Ostegenesis Imperfecta & Strengthen Fragile Bones?

Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health.

One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was:
💡 Can BFR provide a safe and effective alternative to stimulate bone adaptation without excessive mechanical load?

While no direct research exists on BFR and OI, we explore scientific insights from BFR studies on osteoporosis, bone formation markers, and vascular function—all of which may provide clues to its potential benefits for fragile bones.

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What You’ll Learn in This Episode:

🔬 Understanding Osteogenesis Imperfecta (OI)
✔️ What is OI? Causes, types, and symptoms
✔️ Why traditional strength training poses risks for individuals with OI

💡 How Bone Adapts to Stress & the Role of BFR
✔️ Mechanical loading & bone remodeling
✔️ The role of collagen production, IGF-1, and VEGF in bone health
✔️ The importance of bone resorption and formation markers

🔥 BFR & Bone Health: What the Science Says
✔️ Research on BFR & bone mineral density (BMD)
✔️ How BFR impacts bone remodeling markers like BALP, P1NP, and CTX
✔️ Evidence from osteoporosis research and its possible relevance for OI

📌 Practical Applications for Using BFR with Fragile Bones
✔️ Key safety considerations for using BFR in clinical populations
✔️ Starting guidelines for BFR training with fragile bones
✔️ Monitoring progress & adjusting training variables

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Key Takeaways:

✅ BFR does not directly replace mechanical loading, but research suggests it can increase bone formation markers and collagen production—which may benefit those with fragile bones.

✅ While no direct studies exist on BFR & OI, findings from osteoporosis and low bone mass studies suggest potential bone-strengthening benefits of BFR.

✅ Starting BFR conservatively—with low pressures, progressive exposure, and careful monitoring—may be key to safely integrating BFR into a bone health program.

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Resources & Links:

📌 Learn More About BFR & Get Your Own Cuffs: www.thebfr.co
📌 Follow Us on Socials for More BFR Insights: @thebfr.co

💬 Got Questions or a Topic You Want Covered?
Reach out via our website or DM us on Instagram!

🎧 Enjoyed This Episode?
If you found this episode valuable, please share it with someone who might benefit and leave a 5-star review on iTunes to help others discover BFR Radio!

🚀 Until next time, keep the pump! 💪

Kelly Penfold - S&C Coach: Unlocking the Power of BFR

In this episode of BFR Radio, Kelly Penfold, an experienced ACA Elite Strength and Conditioning Coach, discusses her journey and application of blood flow restriction (BFR) training.

Kelly shares her extensive background, working with the Queensland Firebirds netball team and individual elite sport athletes among others.

She explains how BFR has been a game-changer in prepping and rehabbing athletes, including cyclists and triathletes, and how it helped her personally in her sporting endeavors. Kelly also highlights the importance of personalizing BFR protocols for different athletes to maximize their performance and recovery.

 

 

00:36 Meet Kelly Penfold: Strength and Conditioning Coach

01:33 Kelly's Journey in Strength and Conditioning

04:33 Discovering Blood Flow Restriction (BFR)

06:30 Kelly's Personal Experience with BFR

09:31 BFR in Athletic Training and Rehabilitation

19:53 Success Stories with BFR

30:12 BFR in Netball: Case Studies

32:15 Wrapping Up and Final Thoughts

 

Managing Knees: A practical "how-to"on managing Osgood-Schlatter disease and tendon pain.

In this episode of BFR Radio, we dive into the challenges of managing tendon pain, focusing on Osgood-Schlatter disease and patellar tendonitis.

Inspired by a recent conversation with a parent whose child faces knee issues in volleyball, Chris explores evidence-based treatments that go beyond traditional approaches. Whether you're dealing with adolescent athletes or adults with tendon pain, learn how to incorporate isometric exercises, red light therapy, patella tendon straps, and blood flow restriction (BFR) training into recovery.

From progressive strengthening to nutritional supplements and BFR's low-load benefits, this episode offers valuable insights into promoting long-term tendon health. This is a practical, "how-to" episode with lots of great takeaways.

Tune in to discover ways to help athletes return to sport pain-free and stronger than ever.

If you're enjoying the podcast, please give it a rating on iTunes.

 

Thanks for listening and remember to keep the pump.

 

Chris

The Impact of BFR in Biceps Tendon Rehabilitation

In this episode of BFR Radio, it is a solid discussion on the use of BFR for tendon injuries.

 

After the previous episode reviewing an excellent article on the many ways to incorporate BFR into an ACL post-surgery rehab program, this episode’s topic centres around the use of BFR in the rehabilitation of a distal biceps brachii tendon rupture, showcasing a weightlifter's case study.

Before we get into the podcast, I’ll also give you an update with an athlete that I coach on a recent hamstring (tendon) injury that he unfortunately sustained. Although this injury hasn’t been great, the rehab process has been fascinating and I give an update of some of the progress we’ve made in a quick time period.

Back to the main focus of the podcast, this episode is a case study of a weightlifter who used BFR to assist in an accelerated rehab program post-surgery. The discussion on the use of BFR for Key topics include the anatomy of the bicep, the typical causes and an overview of the 15-week accelerated BFR rehab program. As always, I try to provide addition insight and offer a few additional ways to incorporate BFR to enhance this rehab process.

 

If you’re interested in me putting together an episode around Cedric’s hamstring rehab or even a live Q&A let me know.

 

00:00 Introduction and Previous Episode Recap

00:57 Cedric Dubler's Olympic Journey and Hamstring Injury

03:44 Today's Topic: BFR and Bicep Ruptures

04:36 Understanding Distal Biceps Brachii Tendon Ruptures

07:03 Post-Surgery Rehabilitation and BFR Training

07:35 Case Study: Rehabilitation Program

15:05 Mechanisms and Benefits of BFR Training

17:44 Additional Rehabilitation Strategies

 

If you're looking at purchasing your own set of BFR cuffs visit www.thebfr.co

Enhancing ACL Recovery with Blood Flow Restriction Training

Enhancing ACL Rehab with BFR Training: Insights and Applications

In this episode of BFR Radio, the focus is on utilising Blood Flow Restriction (BFR) training in the early stage of ACL rehabilitation. Dr. Gaviglio reviews a recent article from the ASPETAR Sports Medicine Journal,

THE USE OF BLOOD FLOW RESTRICTION IN EARLY STAGE REHABILITATION FOLLOWING ACL INJURY

This article highlights the multitude of ways that you can incorporate BFR for rehabilitation strategies post-surgery, and discusses how BFR training can mitigate muscle atrophy, aid in muscle hypertrophy, and improve recovery due to its low-load nature and ability to selectively activate muscle fibers.

The episode also discusses the safety and effectiveness of BFR in clinical settings, its potential in preserving bone mass, reducing pain, and improving function post ACL reconstruction. We also outline practical guidelines for implementing BFR in the rehabilitation process and highlights the potential of BFR as a performance enhancement tool beyond ACL rehab. 

 

00:00 Welcome to BFR Radio: Unveiling the Power of Blood Flow Restriction Training

01:09 Diving Deep into BFR's Role in ACL Rehabilitation

02:21 Understanding ACL Injuries and the Shift in Rehabilitation Approaches

06:07 The Science Behind BFR: Enhancing Muscle Recovery and Strength

11:34 Practical Application of BFR in ACL Rehab: From Theory to Practice

24:32 The Future of BFR in Sports Rehabilitation and Beyond

27:16 Closing Thoughts and How to Get Started with BFR

BFR for Hamstrings - Maximising Healing & Recovery

In this episode of BFR Radio, we delve into the use of Blood Flow Restriction (BFR) training as an effective method for accelerating hamstring recovery in athletes. Chris details a real-world case where BFR training helped a decathlete recover from a grade-two hamstring tear in time to compete in the Tokyo Olympics. He explains the science behind BFR, highlighting the role of immune cells, cytokines, especially interleukin 6, and myoblast cells in muscle repair. He also shares a practical guide on using BFR cuffs to increase stress on the body and stimulate these molecules and signaling pathways. In addition, he provides actionable advice on maintaining fitness levels and targeting specific strength areas at different stages of recovery.

 

00:00 Introduction to BFR Radio and the Host

00:35 Introduction to the 'Questions in Cars' Segment

00:54 Case Study: Incorporating BFR in Hamstring Injury Rehabilitation

02:44 Understanding the Mechanisms of BFR

06:06 Practical Application of BFR in Injury Rehabilitation

06:51 Specific BFR Exercises for Hamstring Injury

09:28 Advanced BFR Techniques for Hamstring Rehabilitation

12:51 Maintaining Fitness and Strength During Rehabilitation

15:13 End Stage Rehabilitation and Preventing Future Injuries

 

Improve Brain Function with BFR Walking

Title: Blood Flow Restriction Training and Cognitive Function: Exploring the Benefits

Introduction:
Welcome to BFR Radio, a podcast dedicated to all things blood flow restriction training. In this episode, we delve into the fascinating topic of how BFR training can help improve cognitive function. We'll explore recent studies, their findings, and the potential benefits of incorporating BFR into your exercise routine. So let's jump right in!

The Importance of Exercise and Cognitive Function:
Exercise is known to have numerous benefits for both the body and the mind. When it comes to cognitive function, research has shown that regular exercise can enhance memory, attention, and overall brain health. However, not all exercise is created equal. Different types of exercise and various intensities can have varying effects on cognitive function.

Previous Episode Highlights:
In our previous episodes, we discussed the importance of exercise in general and its impact on cognitive function. We touched on key terms and markers associated with improved brain function. We also explored how BFR resistance training, in combination with traditional resistance training, can potentially enhance cognitive function by activating hormonal and molecular pathways in the body.

A Study on BFR Walking and Cognitive Function:
In this episode, we review a study that specifically investigated the effects of BFR walking on cognitive function. The researchers aimed to understand how low-intensity exercise, combined with blood flow restriction, could potentially improve brain function.

 

Understanding the Mechanism Behind BFR:
The study explores the role of lactate in brain function. Aerobic exercise, especially with BFR, increases blood lactate levels, which could potentially improve cerebral lactate metabolism and support executive brain function. Furthermore, the combination of BFR exercise also increases arousal levels, which is linked to improved executive function.

Implications for Exercise Programs:
Traditionally, high-intensity and longer duration exercises have been associated with significant improvements in cognitive function. However, BFR walking, even at low intensity, has been shown to have similar effects on executive function as other aerobic and resistance exercises that are more intense and longer in duration. This makes BFR walking an appealing option, particularly for older individuals and those with chronic illnesses who may struggle with high-intensity exercises.

Conclusion:
The study reviewed in this episode provides valuable insights into the potential benefits of blood flow restriction training on cognitive function. By incorporating BFR cuffs into low-intensity walking, individuals can experience improvements in inhibitory control and reaction time, which are important components of executive function. These findings highlight the applicability of BFR in enhancing cognitive function and make it a promising area for further research.

 If you have any burning questions about blood flow restriction training, feel free to send them our way, and we'll provide thorough answers in our "Questions in Cars" segment. Visit our website, www.thebfr.co, for more information and to purchase your own BFR cuffs.

Remember, exercise is not just beneficial for physical health but also for keeping your brain sharp. So keep the pump and prioritize your cognitive function through BFR training!

 

Chris

ASCA S&C Conference - Common (BFR) Questions and Reflections

In this BFR Radio episode, I reflect on the recent Australian Strength and Conditioning Conference (ASCA) where TheBFR.co had an exhibition stand. I had lots of great discussions on BFR training and I can definitely tell the awareness is definitely increasing.

This episode is my reflections on the conference (BFR related of course) and I go through the common questions I got asked. In particular I talk about how to calculate the  pressure for BFR training, how BFR works with respect to mechanical stress and metabolic stress, and the benefits of using BFR in practical training scenarios - including improve bone reformation and decreasing joint and tendon pain.

I also talk abut the shift in thinking about BFR, progressing from a rehab focus to considering its potential benefits for athletic performance improvement. 

For this episode I am actually recording in my car on the drive to work. I have a few of these episodes lined up as I answer questions I get from time to time. Let me know if you like this format. And if you do have a question, let me know and I'll answer it for you.

 

Enjoy this episode.

 

Chris

 

00:00 Introduction 

02:53 Reflections on the ASCA Conference

07:53 Understanding BFR and its Application

17:14 BFR for Athletic Performance Enhancement

22:16 BFR for Pain Reduction and Joint Health

32:08 BFR in Pre and Post Operative Care

34:07 Conclusion and Contact Information

Strengthening the Brain with BFR Strength Training

Enhancing Cognitive Function with Blood Flow Restriction Training: Unveiling the Neurological Benefits

Welcome to the second episode in this series where we look at the positive effects of BFR training and its remarkable impact on cognitive functions. In this installment, we continue our exploration of the intricate relationship between BFR resistance exercise and its potential to significantly enhance brain health and performance.

To do this, we will review the paper:

Strengthening the brain—is resistance training with blood flow restriction an effective strategy for cognitive improvement?.

Törpel, A., Herold, F., Hamacher, D., Müller, N. G., & Schega, L. (2018).  Journal of clinical medicine, 7(10), 337.

 

This is a hypothesis paper looking at how the known key growth factors and hormones associated with BFR can positively influence cognitive performance, and overall brain well-being. I’ll guide you the whole way through this article explaining everything to help you understand.

We will also provide practical insights and recommendations on designing an effective BFR resistance training program, discussing variables like cuff width, pressure calculations, and optimal exercise selections to ensure safety, comfort, and maximum efficacy.

Whether you are a fitness enthusiast, a health professional, or simply curious about innovative ways to enhance cognitive function, this episode is packed with valuable information, backed by scientific research, to guide you through the fascinating world of BFR training.

So, buckle up as we embark on this exciting journey, bridging the gap between physical exercise and cognitive enhancement, and discover how you can leverage the power of BFR training to boost brain health and function. 

Don't forget to check back for our answer to the "What Would You Do?" segment.

Enjoy the episode, and remember to keep the pump!

 

Chris