BFR Radio

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

Exercise and Improved Brain Function

Hi and welcome to this episode of BFR Radio. 

To kickstart this and the next few episodes, we are going to venture beyond the well-trodden paths of muscle strength and hypertrophy to explore the lesser-known benefits of Blood Flow Restriction (BFR) on cognitive function. In the upcoming episodes, we look at  the research that unveils the promising role of BFR in enhancing cognitive abilities, a topic of immense significance, especially for the aging population grappling with cognitive issues.

In our kickstart episode, we dissect the seminal paper "Exercise and Cognitive Function" by Paul Loprinzi, published in the Journal of Clinical Medicine. This review lays the foundational knowledge for our series and looks at how exercise meets cognition. 

To understand the mechanisms as to how BFR training can help with cognitive function, there are a few key markers that illustrate how this works. Some of these markers include proteins like BDNF that play a pivotal role in fostering neuron growth and enhancing cognitive abilities and SNPs and their influence on cognitive function.

Although this primarily covers foundational knowledge, the last study we cover is a BFR training study and highlights at the enhanced effectiveness of resistance training with BFR on cognitive performance. 

Another concept, I’m keen to explore is a segment called, “What would you do.” For select episodes I’ll pose a scenario-based question. Let me know what you think of this one. 

Scenario: You're a college student who has a big exam coming up. You've been studying for weeks, but you're feeling a bit nervous about how well you'll do on the exam. You've heard that exercise can help improve cognitive function, but you're not sure what type of exercise or how long you should exercise for.

 

What would you do?

As promised, here is the answer: First of all, it's important to remember that exercise can have a positive impact on cognitive function. Studies have shown that even a short bout of exercise, like a 20-minute brisk walk, can improve executive function. So, if you're feeling nervous about your exam, taking a break to go for a walk or do some other type of exercise could be a good idea. In terms of what type of exercise to do, it's important to choose something that you enjoy and that gets your heart rate up. Running, cycling, or playing a sport are all good options. And if you're short on time, even a quick 10-minute workout can be beneficial. So, to answer the question, if you're feeling nervous about an upcoming exam, taking a break to do some exercise could be a good idea. Choose an activity that you enjoy and that gets your heart rate up, and even a short bout of exercise can help improve your cognitive function.

 

Hope you enjoy this episode. 

Chris

 

Article Resource: McMorris, T., Tomporowski, P., & Audiffren, M. (Eds.). (2009). Exercise and cognitive function. John Wiley & Sons.

Your Questions Answered

Welcome to episode 56. 

I hope you enjoyed our last episode with Sean Jorgenson where he outlines how he uses BFR. It was full of practical ways to incorporate BFR into your own routine - no matter how busy you are.

This week, I have put together some of the questions that you have asked me. I find these have good application to everyone and I am sure you'll get lots of great handy hints with this one. 

In this episode we are covering the following questions:

First question, "So, I had an ACL reco last week and am wanting to use my BFR cuffs to help with rehab. When would you say it is a few to start using it post-op?"

The next question, follows on the same theme from the previous.

"How would you structure BFR in a week? For example ACL early post operation,  how much would you do in a week?"

This question is also very similar to another general BFR question, around how often can I use BFR in a week. Within this answer I expand and discuss how this concept can be used for BFR use in general and also I talk about a great warm-up protocol that you can incorporate to enhance your BFR sessions. 

 

The last point, is not a question but rather is an easy-to-understand explanation of the mechanisms to how BFR can initiate the healing process with soft-tissue muscle injuries. I have seen some unbelievably quick healing times when incorporating BFR with muscle injuries and strains. With this, I try my best to explain how it works.

As always, if you have questions please ask. Only too happy to answer them. 

Thanks for listening and remember to keep the pump.

 

Chris