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Vogrin M., Novak F., Licen T., Greiner N., Mikl S., Kalc M. (2021). Acute effects of tissue flossing on ankle range of motion and tensiomyography parameters. J. Sport Rehabil. 30, 129–135. 10.1123/jsr.2019-0160 [ PubMed] [ CrossRef] [ Google Scholar] The results of the individual studies show that 11 out of the 44 performance measures showed a significant improvement (i.e., individual results of the studies as a pre–post comparison) following the floss band application (see Table 3, in green color). Out of these 11 measures, there were seven jump parameters, and four parameters were isokinetic parameters [RFD and maximum voluntary contraction (MVC)]. The remaining 33 parameters (22 measures were isokinetic parameters, three were countermovement performance parameters, seven were sprint performance parameters, and one was a balance parameter) showed no significant change in performance (see Table 3, in orange color). Thus, as with the range of motion, no (significant) negative effect of a floss band treatment has been reported so far. Out of these 33 measures with insignificant findings, it has to be noted that the effect size of two measures in the study of Driller et al. ( 2017) (CMJ force and 15 m sprint performance), one measure in Mills et al. ( 2019) (CMJ force), and one measure in Galis and Cooper ( 2020) (dorsiflexion power) indicated a favorable effect of the flossing treatment compared to a control condition (movement without a floss band). Taking the significant and non-significant findings together, out of the 29 measures, in 27 measures, the percentage changes of the before-to-after comparison were reported. Concerning ankle flossing, 11 measures from five studies were extracted. Out of these 11 measures, seven were significantly increased. By considering just the main measure of each study on ankle flossing (weight bearing lunge test in Driller and Overmayer, 2017; Driller et al., 2017; Mills et al., 2019; dorsiflexion range of motion in Vogrin et al., 2021), the mean change was a very large increase in the dorsiflexion range of motion of 11.17% (95% CI, 4.25 to 18.63%). With regard to calf flossing, nine measures from four studies are presented in Table 2. Out of the nine measures on calf flossing, four were significantly increased. By considering just the main measure of each study on calf flossing (dorsiflexion range of motion in Ross and Kandassamy, 2017; Pakarklis and Šiupšinskas, 2018; Galis and Cooper, 2020; Kaneda et al., 2020a), the mean change was a very large increase in the dorsiflexion range of motion of 19.95% (95% CI, 11.56 to 28.78%). Moreover, four studies performed thigh flossing including six measures in total. Three out of the six measures on thigh flossing were significantly increased. One study showed a significant increase of 3.61% in the knee flexion range of motion (Cheatham et al., 2020), while another study showed a non-significant decrease (−7.05%) in the hip flexion range of motion (Konrad et al., 2020a) following thigh flossing. Considering the two studies which investigated the knee extension range of motion with a straight leg test following thigh flossing (Kaneda et al., 2020b; Vogrin et al., 2020), a mean change of a large increase in the knee extension range of motion of 7.38% (95% CI, 1.40 to 13.36%) was shown. Flossing has its origins in professional sports. More and more therapists are now using this method to treat various complaints.
Remember to respect the safety guidelines covered above. The following sections cover voodoo flossing for specific parts of your limbs. How to voodoo floss knee Bleeding gums can be caused by multiple things, some a sign of gum disease and some easily reversible. Vogrin, M.; Kalc, M.; Ličen, T. Acute Effects of Tissue Flossing Around the Upper Thigh on Neuromuscular Performance: A Study Using Different Degrees of Wrapping Pressure. J. Sport Rehabil. 2020, 30, 601–608. [ Google Scholar] [ CrossRef] [ PubMed] Material: We considered material by looking at features like how much wax the floss is coated in, if it offers additional hygienic ingredients like fluoride, and whether the fibers are strong or prone to breakage.If you ask the question “Do voodoo floss bands work?” to a regular flosser they’ll likely give you an emphatic “yes”. If they didn’t believe it was having a positive effect then they wouldn’t be using it. While science takes time to catch up, reports on the benefits of using it are likely to come from personal experience. Is Voodoo Flossing Safe? Cheatham S. W., Martinez R. E., Montalvo A., Odai M., Echeverry S., Robinson B., et al.. (2020). Myofascial compression interventions: comparison of roller massage, instrument assisted soft-tissue mobilization, and floss band on passive knee motion among inexperienced individuals. Clin. Pract. Athl. Train. 3, 24–36. 10.31622/2020/0003.3.5 [ CrossRef] [ Google Scholar]
Since flossing is becoming more and more popular, the topic is now of great relevance not only for sports science but also for sports practice and therapy. Consequently, there is a requirement to summarize the available evidence and to identify knowledge gaps for future studies. Konrad A., Budini F., Tilp M. (2017a). Acute effects of constant torque and constant angle stretching on the muscle and tendon tissue properties. Eur. J. Appl. Physiol. 117, 1649–1656. 10.1007/s00421-017-3654-5 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar]Natural latex is the material used to make most floss bands. The bands are tied around affected joint or muscles like elbows and knees, to provide a compression necessary for training recovery. 10 Highly Rated Floss Bands for Recovery Using floss bands effectively involves several steps to optimise their benefits for recovery and mobility. Follow these instructions for proper usage: The results of the individual studies show that 15 out of the 29 range of motion measures showed a significant increase (individual results of the studies as pre–post comparison) following the floss band application (see Table 2, green color). However, out of these 15 measures, in three measures, the same increase in range of motion was also found in the control group (no floss band applied, but a stretch or movement was performed) (Kiefer et al., 2017; Pakarklis and Šiupšinskas, 2018; Vogrin et al., 2021). In most of the included studies, the subjects were asked to perform a movement or a stretch during both the flossing condition and the control condition (see Table 1 for more information). Therefore, these findings indicate that a movement or stretch alone, without a floss band, can lead to a similar conditioning effect. Hence, no favorable effect of flossing was confirmed in these three studies compared to the control condition (i.e., stretching or movement without a floss band). This is in line with a meta-analysis about ankle joint flossing on the dorsiflexion range of motion (Kielur and Powden, 2020), where the authors reported significant increases in the before-to-after comparison, but there were no significant changes when the control groups were included in the meta-analysis (Kielur and Powden, 2020). However, other studies with control groups dealing with other joints than the ankle joint (which was exclusively explored by Kielur and Powden, 2020) have reported a positive effect on the range of motion from a floss band application compared to the control group (e.g., hamstring muscles in Kaneda et al., 2020b). Hence, muscle-specific effects can be assumed. Vieira, A.; Alex, S.; Martorelli, A.; Brown, L.E.; Moreira, R.; Bottaro, M. Lower-extremity isokinetic strength ratios of elite springboard and platform diving athletes. Physician Sportsmed. 2017, 45, 87–91. [ Google Scholar] [ CrossRef]
temporary, non-significant, small improvements in jump and sprint performance and ROM when used in the ankle [4] [5]
What are Floss bands used for
Pisz A., Kralova K., Blazek D., Golas A., Stastny P. (2020). Meta-analyses of the effect of flossing on ankle range of motion and power jump performance Electromyographic activity of upper-body muscles during various resistance exercises. Balt. J. Health Phys. Act. 12, 19–26. 10.29359/BJHPA.12.2.03 [ CrossRef] [ Google Scholar] Leave your voodoo wrap on for no longer than two minutes, and take it off sooner if you experience any pain, numbness or tingling. These symptoms may mean that you have wrapped it too tightly Active movement: 3 times 2 min of slow knee flexion/extension (90° knee flexion to full knee extension)−2 min rest in between (∑ 6 min) Prill R., Schulz R., Michel S. (2019). Tissue flossing: a new short-term compression therapy for reducing exercise-induced delayed-onset muscle soreness a randomized, controlled and double-blind pilot crossover trial. J. Sports Med. Phys. Fitness 59, 861–867. 10.23736/S0022-4707.18.08701-7 [ PubMed] [ CrossRef] [ Google Scholar]
Rivera-Brown, A.M.; Frontera, W.R.; Fontánez, R.; Micheo, W.F. Evidence for isokinetic and functional testing in return to sport decisions following ACL surgery. PM&R 2022, 14, 678–690. [ Google Scholar] [ CrossRef] Bohlen, J., Arsenault, M., Deane, B., Miller, P., Guadagno, M., & Dobrosielski, D. A. (2014). Effects of applying floss bands on regional blood flow. International Journal of Exercise Science, Conference Proceedings, 9(2). The sham treatment involved the exact same 4" elastic band with very light pressure. The floss band was applied the same way as the floss treatment while reducing the pressure so that the band was just tight enough to not fall off. Pressure was measured between 10 and 40 mmHg of pressure on the thigh. The control treatment involved no application of a band and the participants only warmed-up on the stationary bike, performed the pre-test, performed active movements as described below without a band, and then completed post-test measurements.In this post, you’ll learn all about what voodoo flossing is, how it works, and why you might consider using it. You’ll find out how to use it for specific body parts, about safety concerns, research, and where to buy voodoo floss.
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