In the latest Hytro Performance Podcast with footballer Isabella Sibley, currently on loan at Newcastle from Crystal Palace, Isabella shared her experiences with recovery techniques, including her use of Blood Flow Restriction (BFR) during rehab from a significant ACL injury. Isabella’s journey, which spans from her early days in football to her current professional career, reveals the importance of recovery and performance optimisation for female athletes. In discussion with Richard Frost, Chief Marketing Officer at Hytro, Isabella delves into her journey so far and how she’s been leveraging BFR and other tools to enhance her performance.
An Undeterrable Passion for Football
Isabella’s journey into football started at an early age, with a ball seemingly always at her feet. From kicking around in the garden with her dad to playing in a boys’ team, her love for the game was evident from the start. However, it wasn’t all smooth sailing. After being removed from the boys' team because she was a girl, Isabella found her way into a Sunday League girls' team. Her talent quickly shone through, leading her to a centre of excellence and eventually Chelsea Academy, where she spent five years honing her skills. This early foundation set the stage for her eventual move to the U.S. to play college soccer, and later, her professional career with Crystal Palace.
Discovering BFR During Injury Rehab
Isabella’s journey with BFR began during her rehabilitation from an ACL injury that sidelined her from football for almost 11 months. “I first came across BFR after seeing one of Hytro’s clients post about it on Instagram,” she said. After researching the benefits and consulting with her strength and conditioning coach at Crystal Palace, she began incorporating Hytro BFR into her rehab routine.
Initially using BFR for exercises like hamstring bridges, single-leg squats, and calf raises, Sibley quickly realised its potential. “At first, it was tough,” she admitted. “It felt incredibly tight on my legs but the results were noticeable. I could feel the benefits after each session, especially once the bands were released, it felt like my muscles could recover faster.”
Credit: @isabellasibley
Transitioning BFR from Rehab to Recovery
Isabella didn’t stop using Hytro once her rehab was complete. As she transitioned back to full playing fitness, BFR became a regular part of her training and recovery routine. “Now I use Hytro on my hamstring days, every Thursday. I incorporate it into my workout at the end of my session, doing hamstring slide outs, pistol squats and other lower limb exercises.”
Even off the field, Hytro has become a key part of her recovery. “When I’m tired after a game, I’ll put on the Hytro BFR Performance Shorts while sitting on the couch or using a stationary bike. It’s a great tool for enhancing circulation and speeding up recovery, especially during busy training weeks.”
A Holistic Approach to Recovery
In addition to BFR, Isabella uses a range of other recovery tools to keep her body in peak condition. From ice baths and Normatec boots to needling sessions for tight muscles, she tailors her recovery routine to her specific needs. “I’m all about balance now,” she explained. “I used to not take gym training as seriously, but since my injury, I’ve realised how crucial it is to strengthen my body and prevent injuries.”
Nutrition and sleep also play a vital role in Isabella’s recovery process. She’s diligent about getting enough rest, particularly after high-intensity training sessions or games. “Sleep and nutrition are non-negotiable for me,” she said. “They’re the foundation for everything I do.”
Evolving as an Athlete
Having played in the U.S. during her college years, Isabella noticed significant differences in the training culture and facilities between the U.S. and the U.K. “In the States, we had access to cutting-edge recovery tools like cryotherapy and float tanks. It was a bit of a shock when I came back to the U.K. and saw how far we still have to go in terms of women’s football facilities.”
Despite this, Isabella remains optimistic about the future of women’s football and the growing focus on athlete well-being. “There’s a lot more emphasis on recovery and strength training now, which is great. I think we’re moving in the right direction.”
Credit: @isabellasibley
The Role of BFR in Football Performance
Reflecting on her experience with BFR, Isabella emphasised the versatility of the tool. “Hytro BFR has been a game-changer for me, both in terms of rehab and ongoing recovery. It’s something I’ll continue to use, not just for recovery, but also for enhancing my training. It’s helped me improve my strength and reduce muscle fatigue.”
Her advice to fellow athletes? “Incorporate BFR into your routine, but also focus on finding what works best for you. Every athlete is different, so it’s important to listen to your body and use the tools that help you perform at your best.”
Dedication and Discipline
For Isabella Sibley, being a great athlete is about much more than just talent—it’s about dedication, discipline, and finding the right balance. She believes that physical training, mental resilience and recovery are all key elements that contribute to long-term success. “It’s not just about showing up to play on match day,” she explains. “It’s the consistency in training, taking care of your body off the field and having the right mindset to push through challenges.” After her ACL injury, Isabella's understanding of what it takes to be a top athlete deepened. She realised the importance of strength training, recovery tools like BFR, and mental toughness in bouncing back stronger. "You have to stay committed, even when things aren’t going your way," she says, adding that support from those around you plays a crucial role. To her, greatness comes from the daily grind, making sacrifices, and always striving to improve.
Looking Ahead
As Isabella continues her career at Newcastle, she remains committed to balancing her performance on the pitch with proper recovery off it. Whether it’s using BFR, honing her gym training, or simply taking time to unwind with hobbies like golf and pilates, her holistic approach to recovery has clearly paid off.
Isabella’s journey is a testament to the power of innovation in sports recovery and how tools like Hytro BFR can help athletes maintain their edge. For her, the future is about continuing to evolve, pushing boundaries and finding new ways to stay at the top of her game.
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