Restricted blood flow training/occlusion for rehab

Bellie1

Have sciatica ( seems to be disc related ) so my strength training has to be sacrificed.Under physio advice am trying partial range squats with 50% 1rm but It's going to be another month at least before I can start lifting heavy( already been out of action for a month) I'm resigned to losing alot of strength but not happy about also losing my hardgained muscle . Am over 50 so it will be very hard to regain.

I've been reading about restricted blood flow training for rehab. Does anyone know a PT or physio in Ireland who does this? Even if have to do a few zoom sessions to learn how to use, it would be great.

Can't do weighted lunges or Bulgarian split squats etc as have a gammy knee. Farmers carries are the only heavy exercise I feel I can try that may not aggravate, assuming I maintain good posture.

Black Sheep

This is not a protocol I’ve used and I can’t recommend anyone, but, just a general question - are you looking for ways to maintain muscle mass but avoid anything heavy, loading your spine, is that essentially it?

Bellie1

That's exactly it. Barbells rows, deadlifts ,back squats,even bench are all aggravating it. Even cycling ( how I commute to work) is hurting.

Bellie1

From reading about it, it seems ideal for this scenario ie rehab. It sounds good for elderly people too who can't tolerate heavy weights. I'd be nervous starting myself without guidance. I guess could find an online PT in the UK or states but I'd have more faith in an Irish trainer or physio

Cill94

Unfortunately don't have any recommendations, but just a word of warning about this:

I had a practical on BFRT as part of my MSc with one of the experts in the area. He stressed that you need to have a proper cuff and that it must be applied correctly (right area, correct pressure, etc).

Reason being that there is a potential for nerve damage if you don't use this method properly.

So I would really do your homework before hiring someone, as there are a lot of coaches who utilise this with no formalised training in how to do so.

Bellie1

Oh crikey. Seeing as current problem is nerve related I definitely don't want to be causing nerve damage. And absolutely not something I'll be trying myself at home. Googled and haven't found anyone using in Ireland so looks like not an option.

Ok so back to finding exercises that I canoad up that don't aggravate. Barbell rows are out, might try Yates rows , also came across a fisherman row. I can try weighted step ups and goblet squats . Symptoms varying every day even when don't lift weights so hard to be scientific about it and see what's doable. Deadlifts are definitely out .I may try partial range ones in a few weeks .

Cill94

https://www.boards.ie/discussion/comment/118934662#Comment_118934662

The risk is probably fairly low but I don’t think the reward warrants doing it with someone not competent with it. BFRT hasn’t been shown to be superior to standard training, it just gets you to that musc. failure point much faster. Maybe take the same idea of doing very light weights to failure but without the cuff?

Black Sheep

I think you’re on the right track even if what you were researching doesn’t suit.

-You could really place an emphasis on your tempo, do a really long eccentric portion on movements and add pauses.

-You could use pre exhaust. So if you were going to do a seated shoulder press you might pre exhaust by repping out DB side raises first.

-You could do rest/pause sets, clusters, drop sets

All of the above would have you working with lighter weights than usual on any given movement. All would fit with your hypertrophy goal.

In general in terms of movements -

Leg press and leg extension should be ok if you keep your low back in position, great hypertrophy movements also. Leg curl and calf raises obviously fine. Goblet squats with pauses, one and quarter reps etc all sound good. Personally when my low back was at me I found I could still pull a trap bar from high handles and front squat. A lot of people with low back issues use single leg movements extensively - split squats, lunge variants, single leg RDL etc

In lieu of bb row I would look for chest supported options like DB incline row on an adjustable bench, or a machine row option. Cable rows, TRX rows, rack chins of all kinds should work fine too.

Bellie1

Thanks to both of ye, good suggestions . I'd actually forgotten reading that going to failure on high reps elicits same hypertrophy so I'll see how that works, hopefully will allow me to do back squats with no pain aftermath. Chest supported dumbbell row sounds good option. Had been doing pull ups instead of rows but elbow golfers elbow was starting to flare up so want to limit the pull ups to once a week. Will suss out getting TRX or cable for rows as well. Workout at home so no trap bar or machines.

Question re farmers carries, whats a good protocol for making them a main exercise. Eg walk for 3 minutes, rest, repeat for 3 more 'sets' ? Or best to carry a weight that will only allow walk for 1 minute? I've only ever done as an accessory thrown in as one walk at the end of a PT session years ago, had totally forgotten about them

Black Sheep

Farmers carries - in my opinion - need to be heavy to do anything. If you’re at home unless you have a trap bar you can load up, it will be tricky.

You could read some Dan John articles on them if you can find any, he liked them a lot. Overhead one handed carries, one sided carries etc

if you have a rack at home then look up rack chins and also inverted rows, you don’t necessarily need trx or cables. Rack chins are a super back hypertrophy movement in particular.

Bellie1

I'll do carries adjustable dumbbells but grip will likely give out before strength. I might have to go to a gym once a week to do rack pulls etc if this goes on much longer. Rack at home is just 2 moveable racks so too unstable..I'll check out Dan John. Thanks again

Black Sheep

For the rack chins, just to clarify, this is the movement I'm suggesting - https://www.t-nation.com/training/tip-do-rack-pull-ups-for-bigger-lats/

Good luck with it!

Bellie1

Thanks for that, I'll have to see if my partner can Mcgyver me a solution to stabilise my standalone racks.