Blood-Flow Restriction Training (or BFR for short) has been popular as a rehab tool in physical therapy for many years. The ability to use low loads with are safe for injured or post-op joints has been well documented.1 BFR, which uses a cuff to occlude blood flow into a limb, also uses low weights-between 20-30% of an individual's 1 rep max. BFR minimizes the stress on joints and connective tissues, making it a safer alternative for individuals recovering from injuries or those with joint issues. 1 BFR promotes greater muscle fiber recruitment and metabolic stress, leading to increased muscle growth even with lighter weights.1
This permits training without the associated soreness (DOMS) often seen with high-intensity training. This also makes it an ideal tool for strengthening a pitcher's shoulder during fall off-season training when pitch counts are gradually being increased and during the season when soreness is to be avoided.3
BFR also promotes greater muscle recruitment with lower weights and creates a metabolically stressful environment, which promotes muscle growth without soreness! 2 When examining college baseball pitchers, the BFR group showed significant improvements in rotator cuff strength, functional performance, and reduced injury risks compared to traditional training.3 Implementing BFR in regular rotator cuff workouts can enhance performance and support injury prevention strategies for collegiate pitchers.3
1. Dayton SR, Padanilam SJ, Sylvester TC, Boctor MJ, Tjong VK. Blood Flow Restriction Therapy Impact on Musculoskeletal Strength and Mass. Video J Sports Med. 2021;1(5):26350254211032681. Published 2021 Oct 26. doi:10.1177/26350254211032681
2. Lambert B, Hedt C, Daum J, et al. Blood Flow Restriction Training for the Shoulder: A Case for Proximal Benefit. The American Journal of Sports Medicine. 2021;49(10):2716-2728. doi:10.1177/03635465211017524
3. Lambert BS, Hedt C, Ankersen JP, et al. Rotator cuff training with upper extremity blood flow restriction produces favorable adaptations in division IA collegiate pitchers: a randomized trial. J Shoulder Elbow Surg. 2023;32(6):e279-e292. doi:10.1016/j.jse.2023.02.116