How to Use Occlusion Bands
Start by using either a pressure cuff or floss band to allow for blood flow restriction.
We use the latest Sports Rehab Tourniquet device. For those wanting a ‘prison-fit’ vibe, floss bands are great, (especially for all the crossfitters who have them stashed away in their gym bags). Either way they will work, with our sports rehab torniquet, we can be a little more precise with the pressure gauge compared to a floss band.
Aim for 60% of Max Blood Flow Occlusion
Science says all the good things seem to happen around 60% of max blood flow occlusion depending on what device you are using. This allows for just enough venous restriction with continued arterial blood flow.
With a Sports Rehab Tourniquet - pump the pressure until you can no longer feel an arterial pulse (my advice it to use medial malleolus/ inner ankle pulse). Then measure approximately 60% of that OR aim for between 130-150mmHg – for first timers start lower (thank me later).
For floss bands it becomes more of a guessing game. Wrap around the limb as if you’re compressing a bleeding wound. You’ll know quickly if it’s too tight; main complaints are the limb is now purple or you have one hell of a pins and needles party going on and can’t move it. Not to worry, loosen it off a little.
Begin the exercise(s) of choice with the following rep schemes;
30-15,15,15 or 40-30-10-5.
There is no concrete evidence for repetition amount currently, however science likes to follow the reps of 30-15-15-15. I believe it’s important to consider why you’re choosing blood flow restriction training in the first place – hypertrophy (lets chat endurance and BFR next blog). So high reps / volumes are required, especially the first set as it allows for a pooling effect from the start. For all of the science stuff and a more detailed outline of what occurs physiologically check out Peta G’s blog – ‘Blood Flow Restriction training during this glittering tropical storm of cosmic proportions’ Blood-Flow-Restriction-Training
For training purposes, aim for one long set followed by 3 shorter fatigue sets, giving yourself 30-60 seconds rest between sets. The goal is to leave the cuff on for the whole time. Depending on how many exercises you’re doing, the cuff will remain on for 5-10 minutes.
An AFLW Player from the Western Bulldogs completes occlusion band restriction training to return to play.
4. Then let the occlusion happen.
This is the time to put your game face on, grit your teeth and grind out some reps. Is it easy? Nope. Will it hurt? I’d say it’s more of a tickle – like the type your cat gives you when he’s starving and really wants his biscuits, that kind of tickle. Like most training elements there is some hurt associated with it. To quote my great mate Peta “It burns. A lot. In a way that it would be pointless for me to try and describe; you reeeeeally have to experience it yourself. but you can’t say I didn’t warn you”
There are a lot of nice things happening to your joints, ligaments and tendons that are now getting a short holiday from any extra stress load.
When to use Occlusion Bands?
Blood Flow Restriction training can be used during; gym training, hypertrophy training, rehabilitation, body sculpting, tendonopathies, or post surgery. If you can understand what your aim is, then you’ll know when to use it.
Phill is one of the leaders of the free world. Currently working as a dual clinic manager here at Evolutio, he has strong interest in Olympic lifting, strength, conditioning and blood flow restriction for biceps. He is currently the Rehab Physio for the AFL Bulldogs women’s team here in Melbourne.
