INNOVATIVE & PRACTICAL
Taking Blood Flow Restriction (BFR) training and recovery to the next level. Our product can be applied in seconds with simplicity, helping you take your performance and recovery to the next level.
Kyle Wareing MSc ASCC CASES (founder of Build & Recover) a Premier League Category 1 Strength & Conditioning Coach with 10+ years in Elite Sport, with experience working at several Football Clubs, Olympic Sports & Fight Sports, has been using BFR as part of his prescription for several years with significant impact, particularly using BFR for recovery, hypertrophy (muscle building), as part of rehab protocols and for boosting endurance.
Blood Flow Restriction (BFR) Training: Recovery and Performance Benefits for Athletes
Blood Flow Restriction (BFR) training is a cutting-edge performance and recovery method that’s gaining traction among elite and recreational athletes alike. By applying our BFR leg cuffs to partially restrict blood flow (simply strap-in in seconds), it can stimulate powerful physiological adaptations — even at low training loads or in passive recovery settings.
How BFR can benefit you (the athlete)
1. Accelerated Recovery After Intense Effort
Passive BFR (using the cuffs without exercise) has been shown to reduce muscle soreness, lower muscle damage markers such as creatine kinase, and help restore performance capacity more quickly after strenuous activity (Hughes et al., 2022). This makes it a valuable tool during congested competition schedules where recovery time is limited. Just strap-in at 5-8/10 tightness at the upper-most part of the legs for 5mins (and chill) : 2mins unstrap x 3.
2. Maintaining Strength and Muscle Mass
When athletes are injured or in periods of reduced training load, BFR can help preserve muscle size and strength. Research shows that even without lifting heavy weights, applying cycles of 5 minutes occlusion followed by 2 minutes reperfusion (x3) can slow or prevent muscle loss in immobilised or post-surgical athletes (Nielsen et al., 2022).
3. Boosting Adaptation with Lower Joint Stress
BFR training allows athletes to recruit fast-twitch muscle fibres and stimulate anabolic signalling while lifting only light loads. This reduces joint stress and overall mechanical wear — a huge benefit for athletes in high-impact sports or during rehab phases (Wilk et al., 2024).
4. Enhanced Hormonal and Metabolic Response
By creating a temporary hypoxic environment in the muscles, BFR triggers a surge in growth hormone and IGF-1, promoting protein synthesis and muscle repair (Wilk et al., 2024). When followed by reperfusion (cuff release), oxygen-rich blood floods back into the muscle, delivering nutrients and removing waste products more effectively.
Science-Backed and Athlete-Tested
While more research is emerging, the scientific evidence supports BFR’s role in improving recovery speed, maintaining performance, and reducing training load on the body. With proper guidance and the right pressure protocols, BFR is a safe, efficient addition to an athlete’s recovery toolkit.
References:
Hughes, L., Paton, B., Rosenblatt, B., Gissane, C. and Patterson, S.D., 2022. Passive blood flow restriction as a post-exercise recovery strategy: A systematic review. Journal of Science and Medicine in Sport, 25(10), pp.810-819. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11167478/ [Accessed 9 August 2025].
Nielsen, J.L., Aagaard, P., Bech, R.D., Nygaard, T., Hvid, L.G., Wernbom, M. and Suetta, C., 2022. Blood flow restricted exercise in clinical muscle rehabilitation: A review of current evidence and future directions. Scandinavian Journal of Medicine & Science in Sports, 32(1), pp.5-24. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8811521/ [Accessed 9 August 2025].
Wilk, M., Krzysztofik, M., Filip, A., Zajac, A. and Tufano, J.J., 2024. Blood flow restriction training in rehabilitation and strength conditioning: Mechanisms, applications, and limitations. Frontiers in Physiology, 15, 1299342. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12034070/ [Accessed 9 August 2025].
Safety First:
Use BFR cuffs only if you’re in good health and free from conditions like heart problems, high blood pressure, circulation issues or do not use if pregnant. Apply them as instructed—snug but never painful—and never wear them longer than recommended. Always follow protocols properly and never apply more pressure than advised. Stop immediately if you feel dizzy, numb, or unusually uncomfortable. For best results and safety, start with guidance from a qualified trainer or healthcare professional. Please consult a physician before using BFR cuffs, especially if you have any medical conditions or concerns about your health. Use at your own risk.
