Owens Recovery Science: BFR's Tip of the Spear

Johnny Owens
  • 4.9 (62)
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  • Updated Monthly

The ORS Podcast is your source for what's new and established in the blood flow restriction (BFR) literature. If you are a physical therapist, athletic trainer, occupational therapist, strength and conditioning specialist, physician, or just interested in exercise science, rest assured we'll cover some topics that will interest you.   If you're not sure what blood flow restriction training is, go all the way back to the beginning of our catalogue and work your way through. If you know BFR, jump around our episodes topically based on your interest. If we don't have anything that peaks your curiosity...reach out and we'll look at building an episode covering your interest.

  1. 5d ago ·  Video

    Bringing BFR to the NFL: Geoff Kaplan, PT, ATC

    Summary: Episode 83 In this episode, Geoff Kaplan, PT, ATC, SCS, CSCS shares his extensive experience in NFL sports medicine, focusing on his pioneering use of blood flow restriction (BFR) therapy and its evolution from rehab to performance enhancement. Discover how BFR has transformed athlete recovery and performance strategies in professional sports. Keywords Blood Flow Restriction, NFL, Sports Medicine, Athlete Recovery, Performance Enhancement, Geoff Kaplan, BFR Evolution, NFL Sports Science Chapters (00:00) - Johnny introduces Geoff Kaplan and sets up the BFR story  (05:05) - Growing up in New Jersey and choosing sports PT after multiple shoulder surgeries  (06:02) - Why Wisconsin fit his PT and athletic training plan  (07:26) - Combining athletic training with PT to work at the “tip of the spear”  (07:53) - First NFL break with the Green Bay Packers internship  (09:20) - Returning to New Jersey, then getting the call from the Houston Oilers  (10:40) - Taking the Oilers internship for $3.25 an hour and living at the facility  (12:36) - The LA Raiders offer and the Oilers matching it the next day  (14:03) - Houston to Tennessee and the move from Oilers to Titans  (15:00) - Joining the Texans and building collaboration between rehab and performance  (16:26) - Johnny’s first BFR exposure at the Center for the Intrepid  (17:58) - Geoff’s view of the Jadeveon Clowney rehab case  (19:54) - Why the Veterans Day ESPN coverage helped push BFR into NFL awareness  (20:23) - From “why isn’t this frontline?” to standard rehab equipment  (21:56) - Clowney’s non-weight-bearing rehab and preserving thigh size with BFR  (23:24) - Return to play and the long-term impact on career longevity  (24:37) - Walt Lowe’s progressive, outside-the-box surgical thinking  (26:07) - How BFR spread to every player and became a staple in Houston  (28:00) - Transitioning BFR into the performance side and the weight room  (29:48) - How player trust and visible effort make BFR easy to sell  (31:36) - IPC, recovery programming, and why the research drove adoption  (33:15) - The cost and portability advantage of BFR units  (34:39) - Using BFR on game weeks, pregame, and warm-ups  (36:15) - Why Geoff considers BFR and dry needling the major breakthroughs of his era  (38:21) - Final take: BFR as a tool that helps players get back to what they love Quotes “If you have a dumbbell, if you have a barbell, if you have a game rating machine, you need to have a BFR unit.” “If you’re not utilizing BFR, then you are behind the times.” “We are hacking people’s physiological systems.” https://owensrecoveryscience.com/

  2. Aug 17 ·  Video

    Why the Standard 30/15/15 BFR Prescription Doesn't Work for Anybody (Exactly)

    Brendan Scott on Blood Flow Restriction, Rep Variability, and Better Exercise Prescription Kyle Kimbrell speaks with Brendan Scott, associate professor at Murdoch University in Perth, Western Australia, about the evolving science of blood flow restriction, or BFR. Brendan has spent the last decade researching BFR across resistance training, walking, and other exercise modes, and the conversation focuses on what actually seems to work, where the evidence is still thin, and how practitioners can prescribe BFR more intelligently. They also dig into Brendan’s recent work on repetitions in reserve after low-load BFR exercise, why some people can blast through far more reps than expected, and why simple one-size-fits-all prescription tables break down in real practice. Keywords Blood Flow Restriction, Systemic Hypoxia, Exercise Prescription, Resistance Training, Aging, Neural Adaptations, Blood Flow, Performance, Rehabilitation Key topics Brendan’s path into BFR research through a PhD focused on systemic hypoxia and resistance exerciseThe difference between true systemic hypoxia and altitude training masks that mostly just make breathing harderWhy BFR remains more practical and more potent than systemic hypoxic methods for most exercise applicationsThe updated panorama paper Brendan co-led, which mapped the major BFR exercise modalities and showed where evidence is strong versus still developingWhy resistance exercise and aerobic exercise have the best support, while many newer BFR applications still need stronger evidenceBrendan’s work on BFR walking in older adults, including a trial comparing 75 minutes per week with BFR to 150 minutes without BFRWhy upper extremity cycle ergometry with BFR is still an open question and may need better dosingThe idea that cuff pressure can function like another way of prescribing load, especially when exercise demand changesThe reps in reserve study showing major error when people estimate how many reps they have left after low-load BFR exerciseWhy muscular endurance, pain tolerance, and individual variability explain much more of BFR performance than 1RM aloneBrendan’s current work on building a better regression model to predict loads for BFR sets aimed at 75 repsOngoing research into neural adaptations with BFR using transcranial magnetic stimulation Timestamps (00:00) Introduction to Brendan Scott and his BFR research background (02:08) How Brendan got interested in blood flow restriction during his PhD (05:16) Why the BFR idea started from a practitioner observation at Newcastle (06:44) What altitude masks do and why they are not true hypoxic training (07:23) How systemic hypoxia is actually created in research and training (08:17) Why high-load BFR is probably a dead end (09:17) Why systemic hypoxia is weaker than BFR as a stimulus (10:31) Why altitude exposure can also reduce appetite and muscle mass (11:43) The purpose of the updated panorama paper on BFR prescription (13:36) Why BFR research still has hype around newer, smaller evidence bases (16:57) BFR walking in older adults and the ongoing RCT results (18:24) Small but meaningful effects from BFR walking across the literature (19:53) Why upper body arm cycle ergometry was used for neural measurements (21:50) How cuff pressure was chosen and why pilot work matters (22:57) Pressure as another way of prescribing load in BFR (24:28) Why BFR prescription needs to balance pressure, load, cuff width, and tolerance (26:52) Why the reps in reserve study was done (27:38) The study design: 20%, 30%, and 40% 1RM with 60% AOP (28:18) What reps in reserve means and why it works better near failure (28:48) The major error in reps in reserve estimates after low-load BFR (29:18) The participant who reached 272 reps at 20% 1RM (30:34) Why 1RM may be a poor match for predicting BFR performance (31:27) Why muscular endurance may explain more variance than strength alone (32:48) Other contributors to BFR performance: capillarization and motivation (33:37) Why local blood flow and oxygenation measures matter (35:41) Why exercise science often circles back to simple truths (37:40) Why rep tables can mislead practitioners in low-load settings (40:11) The current effort to build a better muscular endurance test for BFR (42:01) How Brendan currently uses 1RM and then adjusts quickly in practice (44:02) Why BFR can still cause soreness, especially in untrained people (44:44) Survey data showing many clinicians report DOMS with BFR (46:16) Why training and familiarity improve perceptual estimates over time (47:30) Why repeated exposure may or may not improve reps in reserve accuracy (48:58) Why reaching true failure is important for anchoring perception (49:57) How pain tolerance and conditioned pain modulation may affect BFR performance (51:52) Brendan’s current projects on refining the exercise stimulus (52:21) Building and validating a regression equation for BFR load prescription (53:38) New work using TMS to study neural adaptations with BFR (55:27) Where to find Brendan’s work and contact him https://owensrecoveryscience.com/

  3. Jul 29

    BFR & IPC for Performance, Rehab, and Health w/ Jamie Burr, PhD

    In this episode Johnny and Kyle chat with Dr. Jamie Burr, Director of the Human Performance & Health Research Laboratory at the University of Guelph. During this podcast we discuss Dr. Burr and his lab’s work centering on ischemic preconditioning, and blood flow restriction exercise and how it can be used to address the exercise needs of the elite level athlete to person’s managing chronic disease like diabetes. We’re certain you’ll enjoy this chat! Here’s some of the information we discussed during the podcast: Pignanelli, C., Christiansen, D., & Burr, J. F. (2021). Blood flow restriction training and the high-performance athlete: science to application. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00982.2020 Bjørnsen, T., Wernbom, M., Kirketeig, A., Paulsen, G., Samnøy, L., Bækken, L., Cameron-Smith, D., Berntsen, S., & Raastad, T. (2018). Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0000000000001775 Ferguson, R. A., Mitchell, E. A., Taylor, C. W., Bishop, D. J., & Christiansen, D. (2021). Blood-flow-restricted exercise: Strategies for enhancing muscle adaptation and performance in the endurance-trained athlete. Experimental Physiology. https://doi.org/10.1113/EP089280 Morley, W. N., Coates, A. M., & Burr, J. F. (2020). Cardiac autonomic recovery following traditional and augmented remote ischemic preconditioning. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-020-04526-y Petrick, H. L., Pignanelli, C., Barbeau, P.-A., Churchward-Venne, T. A., Dennis, K. M. J. H., van Loon, L. J. C., Burr, J. F., Goossens, G. H., & Holloway, G. P. (2019). Blood flow restricted resistance exercise and reductions in oxygen tension attenuate mitochondrial H2 O2 emission rates in human skeletal muscle. The Journal of Physiology. https://doi.org/10.1113/JP277765 Dr. Burr discussing the work his lab does: https://www.youtube.com/watch?v=oz0A4M8ajc4&t=98s Cheung, C. P., Slysz, J. T., & Burr, J. F. (2019). Ischemic Preconditioning: Improved Cycling Performance Despite Nocebo Expectation. International Journal of Sports Physiology and Performance, 1–22. Jean-St-Michel, E., Manlhiot, C., Li, J., Tropak, M., Michelsen, M. M., Schmidt, M. R., McCrindle, B. W., Wells, G. D., & Redington, A. N. (2011). Remote preconditioning improves maximal performance in highly trained athletes. Medicine and Science in Sports and Exercise, 43(7), 1280–1286. Crisafulli, A., de Farias, R. R., Farinatti, P., Lopes, K. G., Milia, R., Sainas, G., Pinna, V., Palazzolo, G., Doneddu, A., Magnani, S., Mulliri, G., Roberto, S., & Oliveira, R. B. (2018). Blood Flow Restriction Training Reduces Blood Pressure During Exercise Without Affecting Metaboreflex Activity. Frontiers in Physiology, 9, 1736. https://owensrecoveryscience.com/

    BFR & IPC for Performance, Rehab, and Health w/ Jamie Burr, PhD

  4. Jul 6 ·  Video

    BFR and Type 2 DM with Dominik Pesta, PhD

    Summary In this episode, Dr. Dominik Pesta discusses the latest research on blood flow restriction training, mitochondrial function, and their applications in diabetes management and spaceflight. Discover how innovative training modalities can impact health and performance. Keywords Blood Flow Restriction, Mitochondria, Diabetes, Spaceflight, Metabolic Health, Exercise Physiology, Vascularity, Visceral Fat, Personalized Medicine Key topics Blood flow restriction training (BFR) and its effects Mitochondrial function and biogenesis in muscle and fat tissue Applications of BFR in diabetes management and spaceflight Vascular remodeling and angiogenesis from BFR Visceral fat reduction and metabolic health improvements Measurement techniques for mitochondrial function Gene expression and transcriptional responses to training Implications for personalized exercise prescriptions Guest  name Dr. Dominik Pesta (Specia Investigate Chapters 00:00 Introduction and Guest Introduction 02:16 The Significance of the Recent BFR and Diabetes Paper 03:30 Impact of the Paper in High-Impact Journals 04:11 Challenges in Physical Therapy Research 05:54 Dominik Pesta's Background and Research Focus 08:24 Mitochondrial Dysfunction in Diabetes and Spaceflight 11:15 Parallels Between Metabolic Diseases and Astronauts 13:13 Fluid Shifts in Space and Countermeasures 14:35 Measuring Mitochondrial Function in Research 18:26 Mitochondrial Adaptations to Training 22:57 Study Design and Training Protocols 29:17 Muscle Strength, Hypertrophy, and Mitochondrial Changes 33:43 Gene Expression and Vascular Remodeling 39:28 Future Directions and Applications in Space and Medicine 45:27 Closing Remarks and Next Steps Resources Trinks N, Gancheva S, Pützer J, et al. Blood-flow restriction resistance training improves skeletal muscle mitochondrial capacity and cardiovascular risk factors in type 2 diabetes. Cell Metab. 2026;0(0). doi:10.1016/j.cmet.2025.12.016   Guest links LinkedIn - https://www.linkedin.com/in/dominik-pesta-54b75658/ Research Profile - https://www.dlr.de/en/me/about-us/departments/metabolism-and-human-performance https://owensrecoveryscience.com/

  5. Jun 29 ·  Video

    Why is Kyle so negative about eccentrics?

    Summary In this episode, Kyle, Johnny, Zach, and Ben dive into the nuances of eccentric exercise, BFR, and muscle physiology. They explore myths, mechanisms, and practical applications for training and rehab. Keywords eccentric exercise, BFR, muscle damage, hypertrophy, physiology, training, rehab, muscle fibers, ECM, repeated bout effect Key  topics Eccentric exercise and its effects on muscle damage and hypertrophy The role of blood flow restriction in training and rehab Myths and misconceptions about eccentric exercise Muscle fiber recruitment and the skeleton crew theory Repeated bout effect and muscle resilience Chapters 00:00 Reunion and Introduction of Topics 02:35 Exploring Eccentric Exercises and BFR 07:03 Understanding Eccentric vs. Concentric Exercises 14:41 The Science Behind Muscle Damage and Eccentrics 20:18 Understanding Eccentric Muscle Damage 22:44 The Repeated Bout Effect in Exercise 27:35 Mechanisms Behind Muscle Resilience 32:33 Eccentric Exercise and Load Context 36:32 BFR and Eccentric Training Synergy 42:21 Crossover Effects in Eccentric Training Resources Eccentric Exercise and Muscle Damage - Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol, 537(Pt 2), 333-345. doi:10.1111/j.1469-7793.2001.00333.x Nuzzo, J. L., Pinto, M. D., Nosaka, K., & Steele, J. (2023). The eccentric:Concentric strength ratio of human skeletal muscle in vivo: Meta-analysis of the influences of sex, age, joint action, and velocity. Sports Med, 53(6), 1125-1136. doi:10.1007/s40279-023-01851-y Lovering, R. M., & De Deyne, P. G. (2004). Contractile function, sarcolemma integrity, and the loss of dystrophin after skeletal muscle eccentric contraction-induced injury. Am J Physiol Cell Physiol, 286(2), C230-8. doi:10.1152/ajpcell.00199.2003 Behringer et al. (2017) — high-load eccentric BFR to failure; the volume-confound cautionary tale. Jones et al. (2022) — eccentric hamstring BFR vs. high-load eccentric; 6-week crossover. Sudo et al. (2015) — eccentric BFR via electrical stimulation, rat model; S6K1 signaling https://owensrecoveryscience.com/

  6. Jun 15 ·  Video

    The Myth of Fatty Infiltration with Dr. Brian Feeley of UCSF

    Summary Dr. Brian Feeley discusses his groundbreaking research on mitochondrial transfer in muscle regeneration, fatty infiltration, and the potential of blood flow restriction (BFR) therapy to enhance recovery and reduce pain. Explore the science behind FAPs, ischemia-reperfusion, and innovative therapeutic strategies. Keywords muscle regeneration, mitochondrial transfer, fatty infiltration, FAPs, BFR, ischemia-reperfusion, muscle injury, orthopedics, regenerative medicine Key Topics Mitochondrial transfer in muscle cells Role of fibro-adipogenic progenitors (FAPs) in fatty infiltration Blood flow restriction (BFR) therapy and ischemia-reperfusion injury Mechanisms of muscle regeneration and fibrosis Potential clinical applications of mitochondrial transfer Chapters 00:00 Introduction and Background of Dr. Brian Feeley 03:45 The Mito Lab and Research Interests 06:53 Understanding Fatty Infiltration in Muscles 10:00 Mitochondrial Transfer and Its Implications 12:48 Ischemia-Reperfusion and BFR Studies 16:05 Mouse Study on Mitochondrial Transfer 18:53 Functional Outcomes and Muscle Recovery 24:55 Understanding Muscle Recovery and Pain Reduction 28:16 The Role of Muscle Fiber Types in Recovery 29:11 Fatty Infiltration and Muscle Regeneration 31:48 The Hormetic Response and BFR Mechanisms 34:29 Passive vs. Active BFR in Rehabilitation 37:05 Challenges in Clinical Trials for BFR 39:54 Practical Applications of BFR in Sports Medicine Resources MITO Lab - Muscle Injury and Translational Orthopedics Lab - https://feeleylab.ucsf.edu/ The paper we discuss - Milan N, Wague A, Sang L, et al. Blood Flow Restriction Therapy Stimulates Intercellular Mitochondria Transfer and Improves Muscle Regeneration and Shoulder Function in a Murine Rotator Cuff Injury Model. The American Journal of Sports Medicine. 2026;54(5):1114-1125. doi:10.1177/03635465261424875   Guest links UCSF Profile - https://profiles.ucsf.edu/brian.feeley 6-8 Weeks Podcast - https://open.spotify.com/show/1MtNPZR7Zjkx2wjErWITuk?si=58d36ad4209c477c LinkedIn - https://www.linkedin.com/in/brian-feeley-81122a233/ https://owensrecoveryscience.com/

  7. Jun 1 ·  Video

    Mind the Gap: Build a BFR Bridge with Mark Murphy, PT

    Summary In this episode, Mark Murphy from C-SPAR discusses the application of blood flow restriction (BFR) in rehab and performance, sharing insights from his research and clinical practice. We explore protocols for cartilage repair, return-to-play strategies, and innovative research projects at Mass General. Keywords Blood Flow Restriction, Rehab, Performance, Cartilage, Return to Play, Sports Science, Research, C-SPAR, Mass General, BFR Protocols Key  Topics Blood Flow Restriction protocols in rehab and performance Application of BFR in cartilage repair and post-surgical recovery Research projects at C-SPAR including long-term follow-ups and MRI studies Strategies for early intervention and load management in athletes The role of BFR in enhancing muscle hypertrophy and preventing disuse atrophy  Guest: Mark Murphy, PT, DPT, SCS, CSCS, CPSS  Sound bites "Time is our most valuable resource in sports medicine" "10 plus sets per week is essential for muscle growth" "BFR should be standard practice in cartilage rehab" Chapters 00:00 Introduction and Podcast Setup 02:54 Moving and Life Changes 05:54 Introducing Mark Murphy and C-SPAR 10:00 Mark's Background and Journey 19:37 BFR in Rehabilitation and Performance 28:09 Practical Applications of BFR 28:32 Innovative Resistance Training Techniques 29:43 Daily Rehabilitation Practices 30:26 BFR Protocols in Cartilage Rehabilitation 35:37 Progressing Rehabilitation with BFR 39:02 Weight-Bearing Activities and Joint Tolerance 41:53 Transitioning from BFR to Heavier Loads 43:39 C-Spar: A Multidisciplinary Approach 45:23 Researching BFR in Patellar Instability 50:18 Future Studies and Collaborations Resources C-SPAR - Center for Sports Performance and Research Delfi Blood Flow Restriction Device Isokinetic Greece Conference Murphy M. Blood flow restriction training: A tool to enhance rehabilitation and build athlete resiliency. Arthrosc Sports Med Rehabil. 2024;0(101022):101022. doi:10.1016/j.asmr.2024.101022  https://owensrecoveryscience.com/

  8. Mar 24

    Catching the Big One

    Summary Join us as we explore the transformative power of point-of-care ultrasound in clinical practice with experts Steven Ramsey and John Van Eyk. Discover how ultrasound enhances diagnosis, improves patient outcomes, and expands the scope of practice for healthcare professionals. Key Topics Point-of-care ultrasound applications Blood flow restriction and DVT detection Ultrasound in emergency and outpatient care Guests Names Steven Ramsey and John Van Eyk Chapters 00:00 Introduction and Personal Updates 02:19 Upcoming Conferences and Courses 03:49 Introduction of Guest Steven Ramsey 09:17 John Van Eyk's Practice and Ultrasound Use in ED 14:51 Case Presentation: DVT Detection in the ED 18:33 Ultrasound in Diagnosing Knee Injury and Blood Clots 23:31 Implementing Ultrasound in Clinical Practice 26:17 Statistics and Sensitivity of Ultrasound for DVT 30:09 Expanding Ultrasound Skills: Cardiac and Vascular Imaging 34:31 Challenges and Opportunities in Ultrasound Education 37:02 Future Courses and Applications in Sports and Critical Care 41:29 Closing Remarks and Resources 42:33 riverside_outro__ mar 17, 2026 001_j&k.mp4 resources Point-of-Care Ultrasound Courses by Stephen Ramsey - https://owensrecoveryscience.com/diagnostic-ultrasound-courses/ Blood Flow Restriction Training Resources - https://owensrecoveryscience.com/bfr-courses/  https://owensrecoveryscience.com/

    Catching the Big One
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About

The ORS Podcast is your source for what's new and established in the blood flow restriction (BFR) literature. If you are a physical therapist, athletic trainer, occupational therapist, strength and conditioning specialist, physician, or just interested in exercise science, rest assured we'll cover some topics that will interest you.   If you're not sure what blood flow restriction training is, go all the way back to the beginning of our catalogue and work your way through. If you know BFR, jump around our episodes topically based on your interest. If we don't have anything that peaks your curiosity...reach out and we'll look at building an episode covering your interest.

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