BFR Radio

Chris Gaviglio
BFR Radio

Hi, I‘m Chris Gaviglio creator of the Sports Rehab Tourniquet. BFR Radio is a podcast dedicated to discuss all things relating to Blood Flow Restriction, occlusion cuff, ischemic and KAATSU training. It also reaches out to users of BFR to see what they are doing in the training field. For more info visit https://www.thebfr.co

  1. Enhancing Cardiovascular Fitness with 2 Weeks of BFR Walking in Athletes

    11 MAY

    Enhancing Cardiovascular Fitness with 2 Weeks of BFR Walking in Athletes

    In this episode of BFR Radio, we explore a fascinating training study that challenges conventional thinking around aerobic development. Can low-speed walking combined with blood flow restriction (BFR) significantly improve endurance capacity — even in already trained athletes? We dive into the research by Park et al., where trained male basketball players performed just two weeks of low-intensity BFR walking. The results? Remarkable improvements in VO₂max, cardiovascular efficiency, and ventilatory capacity — all without high training loads. Whether you're a coach, rehab specialist, or athlete, this episode offers a compelling case for using BFR walking as a low-impact, time-efficient, and performance-enhancing conditioning tool. 🔍 In This Episode, You’ll Learn: 📚 Background and context from early BFR-walking studies (Abe et al., 2006) 🏋️‍♂️ Full breakdown of the Park et al. protocol, including pressures, session structure, and frequency 📈 The surprising physiological adaptations observed in just 14 days 💡 Practical applications: from rehab to in-season support and off-season recovery 🧠 How to integrate BFR walking into a real-world weekly training program 💡 Key Takeaways: VO₂max increased by 11.6% in just two weeks Stroke volume ↑ 21.4%, heart rate ↓ ~13% Excellent option for injured, in-season, or travelling athletes Can be programmed in short, low-stress sessions (e.g., 15–20 mins) 🧰 Resources & Links: Visit: www.thebfr.co to learn more or purchase your own BFR cuffs Follow us on Instagram: @thebfr.co Contact Chris via the website or DM for programming support Listen to our previous BFR + aerobic training episodes in the podcast archive

    21 min
  2. Managing Achilles Tendinopathy and Toe Arthritis - Questions in Cars

    9 MAR

    Managing Achilles Tendinopathy and Toe Arthritis - Questions in Cars

    In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe. With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning activation sessions for optimal recovery. Tune in to learn how to integrate BFR into your routine for long-term tendon resilience. Timestamps: 00:36 Listener's Question: Rugby Player's Tendinopathy 01:35 Traditional Methods for Tendinopathy 02:53 Benefits of BFR for Tendinopathy and Arthritis 03:45 Morning Activation Routine with BFR 05:54 Daily BFR Protocols for Pain Management 07:14 Strength Training with BFR 11:14 Pre-Running BFR Routine 12:37 Hormonal and Recovery Benefits of BFR 15:25 Long-Term BFR Strategies Links & Resources: BFR cuffs & online training programs: www.thebfr.co Instagram: @thebfr.co Twitter: @thebfr_co

    19 min
  3. BFR & Brittle Bones: Can BFR help Ostegenesis Imperfecta & Strengthen Fragile Bones?

    2 FEB

    BFR & Brittle Bones: Can BFR help Ostegenesis Imperfecta & Strengthen Fragile Bones?

    Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health. One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was: 💡 Can BFR provide a safe and effective alternative to stimulate bone adaptation without excessive mechanical load? While no direct research exists on BFR and OI, we explore scientific insights from BFR studies on osteoporosis, bone formation markers, and vascular function—all of which may provide clues to its potential benefits for fragile bones. What You’ll Learn in This Episode: 🔬 Understanding Osteogenesis Imperfecta (OI) ✔️ What is OI? Causes, types, and symptoms ✔️ Why traditional strength training poses risks for individuals with OI 💡 How Bone Adapts to Stress & the Role of BFR ✔️ Mechanical loading & bone remodeling ✔️ The role of collagen production, IGF-1, and VEGF in bone health ✔️ The importance of bone resorption and formation markers 🔥 BFR & Bone Health: What the Science Says ✔️ Research on BFR & bone mineral density (BMD) ✔️ How BFR impacts bone remodeling markers like BALP, P1NP, and CTX ✔️ Evidence from osteoporosis research and its possible relevance for OI 📌 Practical Applications for Using BFR with Fragile Bones ✔️ Key safety considerations for using BFR in clinical populations ✔️ Starting guidelines for BFR training with fragile bones ✔️ Monitoring progress & adjusting training variables Key Takeaways: ✅ BFR does not directly replace mechanical loading, but research suggests it can increase bone formation markers and collagen production—which may benefit those with fragile bones. ✅ While no direct studies exist on BFR & OI, findings from osteoporosis and low bone mass studies suggest potential bone-strengthening benefits of BFR. ✅ Starting BFR conservatively—with low pressures, progressive exposure, and careful monitoring—may be key to safely integrating BFR into a bone health program. Resources & Links: 📌 Learn More About BFR & Get Your Own Cuffs: www.thebfr.co 📌 Follow Us on Socials for More BFR Insights: @thebfr.co 💬 Got Questions or a Topic You Want Covered? Reach out via our website or DM us on Instagram! 🎧 Enjoyed This Episode? If you found this episode valuable, please share it with someone who might benefit and leave a 5-star review on iTunes to help others discover BFR Radio! 🚀 Until next time, keep the pump! 💪

    27 min
  4. Kelly Penfold - S&C Coach: Unlocking the Power of BFR

    17/11/2024

    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

    34 min

  5. 24/09/2024

    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

    26 min
  6. The Impact of BFR in Biceps Tendon Rehabilitation

    02/07/2024

    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

    22 min
  7. Enhancing ACL Recovery with Blood Flow Restriction Training

    10/04/2024

    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

    29 min
  8. BFR for Hamstrings - Maximising Healing & Recovery

    06/02/2024

    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

    24 min
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5
out of 5
9 Ratings

About

Hi, I‘m Chris Gaviglio creator of the Sports Rehab Tourniquet. BFR Radio is a podcast dedicated to discuss all things relating to Blood Flow Restriction, occlusion cuff, ischemic and KAATSU training. It also reaches out to users of BFR to see what they are doing in the training field. For more info visit https://www.thebfr.co

Information

  • Creator
    Chris Gaviglio
  • Years Active
    2018 - 2025
  • Episodes
    68
  • Rating
    Clean
  • Copyright
    © Copyright 2020 All rights reserved.
  • Show Website
    BFR Radio

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