okay guys ACL and MCL reconstruction
we're talking rehab today with the
occlusion cuff and blood flow
restriction training so blood flow
restriction training is really great for
your ACL rehab because it allows you to
get more strength gains from a less
difficult or less heavy loaded movement
so the blood flow restriction create
training is going to replicate a 1 rep
to a 5 rep max range without having to
do that heavy of weight so it's great
for rehab when you're not able to do a
lot safely yet but you still need those
increased strength gains the cuff is
gonna make all of the blood pool in your
leg and all of that blood pooling in
your leg is gonna do a lot of things
it's going to increase protein synthesis
it's going to give you basically more
recovery because all that blood pooling
in your leg will help aid your pain and
your recovery efforts and then on top of
that it's going to give people doing
rehab a lot more muscle stimulation
because all of that Bloods gonna be
pooling in that leg allowing you to be
able to get a little more stimulation a
little easier versus after surgery
you're like fire quad you know so I'm
gonna show you guys 3 exercises to start
with you can do anywhere from four to
five times a week of your blood flow
restriction training but if you're
beginner I recommend starting small and
doing one two or three days a week and
working your way up I like to do about
10 minutes on the bike before I start so
that I'm warm and then I finish off my
blood flow restriction training on the
bike with the blood flow cuff on or the
restriction clef on so what you guys are
going to do let me get up here so you
can see so you're gonna just strap this
cuff up around the top of your leg nice
and tight you're going to take the
little tube and you're going to insert
it in the other spot here and you're
just going to twist it just a little so
that it's secure then you're going to
make sure that this blood flow cuff up
here is closed and if it is closed and
tight you're going to pump the
so you want to look for about 70 to 80
percent restriction so think about when
you get your measurement or I'm sorry
your heart rate taken blood pressure
taken on your arm that goes to a hundred
percent and then goes down slowly
so it helps me to kind of go to a
hundred percent and then I let a little
air out until it feels like about 80
percent tension so I'm going to start
you guys with a hamstring curl here so
you've got your cuff inflated as much as
possible and you're gonna lay down on to
the floor
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alright lay down onto the floor just
relax here all you're going to do is do
a nice big hamstring curl full range of
motion and then you're gonna go really
slow on the way back in let me move up
so you can see here so big hamstring
curl
and you're gonna go really slow on the
way back in control that eccentric
contraction that's going to be where a
lot of your strength games are make sure
your cores tight so you're not arching
your back it can also help to put a
small pillow under your stomach so what
you're gonna do is you're gonna do 30
reps alright 30 reps slow and controlled
then you're gonna take a 30 second rest
and then you're going to do 3 sets of 15
reps all of which have a 30 second rest
in between so you're gonna do 30 reps
30-second rest 15 reps 30-second rest 15
reps 30-second rest 15 reps
thirty-second reps 30-second rest you
want to go to failure so if it doesn't
feel like your cuff is tight enough pump
it up more because by the end of your
last set
you should be at failure and go ahead
and stop when you're at failure because
you don't want to overdo it but this is
a nice safe way to go to failure okay
the other move we're gonna do
when you finish that you're gonna take
your cuff off and let all the blood
return to your leg I'm not gonna do that
right now because I didn't do a full set
so I'm going to show you again now the
second move I do I'm gonna put the cuff
back on pump it up again to do move
number two all right and I'm gonna take
my mic out for move number two so we're
gonna be doing an assisted squat so go
ahead and watch the move and then I'm
gonna describe what you're doing here so
hold on one second
so the cuff is on and you're gonna do
your first your first set of 30 seconds
I'm sorry your first set of 30 reps
alright guys this is just a basic squat
down to the bench and then stand up make
sure you're putting your weight on your
left side your surgical side of my case
or your right side your surgical side
depending and you are doing same format
30 reps 30-second rest 15 reps the
30-second rest and you do 3 sets of 15
so just make sure you rest 30 seconds
after each one you do 30 reps and then 3
sets of 15 with a 30-second rest in each
one and then your last move is going to
be a basic knee extension move make sure
that you don't bring your knee all the
way up in this and I'll show you what I
mean by that so watch carefully right
here so make sure you take the cuff off
when you finish your squat and then
you're gonna go to your knee extension
so you're gonna put the cuff back on
alright my cuff is back on after my rest
period and I'm going again with a knee
extension
alright guys so basic knee extension
they're essentially you're only gonna
come up about to 90 percent versus full
extension if you go up to full extension
it could hurt your patella so we want to
always avoid that so notice in the video
I only straighten my leg to about 90
percent versus a hundred percent and
same exact format you're gonna do 30 on
your first set with a 30 second rest
then you're gonna do three sets of 15
all of which you're gonna do a 30 second
rest after when you finish take the cuff
off take a little rest period put the
cuff back on and get a 10-minute session
on the bike
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