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Yamaguchi, T.; Ishii, K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J. Strength Cond. Res. 2005, 19, 677–683. [ Google Scholar] [ CrossRef][ Green Version] Active movement: two cycles of: manual twisting of the wrapped part (4 times) + 20 plantar/dorsi-flexions−2 min rest in between (Σ ~4 min) 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. Behm D. G. (2018). The Science and Physiology of Flexibility and Stretching. London: Routledge. [ Google Scholar]
Taking the significant and non-significant findings together out of the 44 measures, in 43 measures, percentage changes were extracted. Concerning ankle flossing, 11 measures from three studies were extracted. Only two out of the 11 measures on ankle flossing showed a significant increase in performance. One study reported a significant increase in CMJ height following ankle flossing (Driller and Overmayer, 2017). Two studies (Driller et al., 2017; Mills et al., 2019) showed trivial to small changes in sprinting times following ankle flossing [5 m: −1.45% (95% CI, −2.00 to −0.90%); 10 m: 0.3% (95% CI, 0.00 to 0.60%); 15 m: 0.75% (95% CI, 0.00 to 1.50%)]. With regard to calf flossing, 14 measures out of three studies were extracted. Only one out of the six measures demonstrated a significant improvement following calf flossing on performance (RFD 0–50 ms in Kaneda et al., 2020a). While plantar flexor isometric strength (Galis and Cooper, 2020; Kaneda et al., 2020a) and balance (Pakarklis and Šiupšinskas, 2018) seem to be unchanged following calf flossing, RFD in various time frames (e.g., 0–50 ms) showed an increase ranging from 5.10 to 21.10% (Kaneda et al., 2020a). Knee flossing was only applied in one study (five measures) with all parameters (related to jumping) significantly improved when comparing before and after values (Marco et al., 2020). Thigh flossing was performed in three studies with a total of 13 measures. However, only three out of the 13 measures showed a significant increase following the flossing treatment. One study showed a non-significant decrease in CMJ height (−1.40%; Konrad et al., 2020a), and another study showed non-significant decreases in various time frames of RFD (e.g., 0–50 ms) ranging from −6.70 to 0.00% (Kaneda et al., 2020b). However, concerning MVC of both knee extensors and knee flexors, a moderate average increase was shown. The two measures of the knee extensor MVC (out of two studies) showed an average increase of 5.71% (95% CI, 5.62 to 5.80%). It has to be mentioned here that both studies reported these increases to be significant (Konrad et al., 2020a; Vogrin et al., 2020). Although the individual study results were shown to be not significant, the knee flexor MVC following thigh flossing, taken out of two studies (Kaneda et al., 2020b; Vogrin et al., 2020), showed an average increase of 3.00% (95% CI, 2.10 to 3.90%). Salvador, A.F.; De Aguiar, R.A.; Lisbôa, F.D.; Pereira, K.L.; Cruz, R.S.; Caputo, F. Ischemic Preconditioning and Exercise Performance: A Systematic Review and Meta-Analysis. Int. J. Sports Physiol. Perform. 2016, 11, 4–14. [ Google Scholar] [ CrossRef] In case of more serious injuries, such as tears in the muscle fibre, injuries to ligaments or damage to the meniscus, Flossing – if applied by a professional therapist – can have a positive effect on the regeneration process. The band is generally applied for one to three minutes. However, if the skin turns white, severe pain sets in, or the extremity becomes numb, the treatment must be stopped immediately.
Initiatives
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] Chang, N.-J.; Hung, W.-C.; Lee, C.-L.; Chang, W.-D.; Wu, B.-H. Effects of a Single Session of Floss Band Intervention on Flexibility of Thigh, Knee Joint Proprioception, Muscle Force Output, and Dynamic Balance in Young Adults. Appl. Sci. 2021, 11, 12052. [ Google Scholar] [ CrossRef] With over 600 pre-recorded classes (as well as live sessions) to choose from, I highly recommend the FIIT at-home workout app. They have a whole section just for mobility-specific classes.
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?
Overall, it’s not clearly understood exactly why voodoo floss works. What’s known is that voodoo flossing, like other mobility techniques, is a form of myofascial release that results from the interaction between the nervous system and muscles. When it is used around a joint it may help to temporarily create space in the joint and in turn, reduce movement restrictions. Looking for a way to mobilise your muscles, connective tissue or joints? Flossing could be the solution for you! It is a compression-based interval method for the mobilisation of muscles, connective tissue and joints. The use of floss bands also aims at muscle regeneration after training, muscle activation, improved joint mechanics and the elimination of connective tissue adhesions. Flossing offers the possibility of performing complex movements under compression. This can reduce swelling and effusion and restore your freedom of movement. Flossing has its origins in professional sports. More and more therapists are now using this method to treat various complaints. Material: Unspecified | Usage: For braces; use once or twice daily; insert stiffened end between teeth or around oral appliances, then thread string/floss as usual | Flavor: Mint Active movement: 20 reps of dorsi/plantar-flexion and circumduction + 10 squats + 15 eccentric heel raisers (∑~2 min)
Guimberteau, J. C., Delage, J. P., McGrouther, D. A., & Wong, J. K. F. (2010). The microvacuolar system: how connective tissue sliding works. The Journal of hand surgery, European volume, 35(8), 614. doi:10.1177/1753193410374412 Only two studies investigated the effects of a flossing treatment on DOMS. Prill et al. ( 2019) investigated the effects of a single flossing treatment of the upper arm following exercise-induced muscle fatigue with different modes of contraction (concentric, eccentric, and isometric) in 17 participants on a visual analog scale. The participants reported significantly reduced DOMS on the measured time points (24 and 48 h post-exercise) compared to the control condition (no flossing). A further study (Gorny and Stöggl, 2018) investigated the effects of a flossing treatment of the leg muscles following leg-press-induced DOMS with the Likert muscle scale in 42 participants. No difference in Likert muscle scale was found 12, 24, 36, 48, 60, and 72 h post-exercise between the intervention group ( N = 21) and the control group ( N = 21; no flossing). Thus, the authors concluded that a flossing treatment cannot induce a faster recovery rate or reduce DOMS. A possible difference between these two reports might be found in the floss band application. In the study of Prill et al. ( 2019), the subjects had to move their arm in several directions (flexion, extension, internal/external rotation), but in the study of Gorny and Stöggl ( 2018), the subjects performed no movement during the application. Thus, it can be speculated that, due to the additional movement in the study of Prill et al. ( 2019), a more pronounced blood flow was induced after the compression release, compared to the study of Gorny and Stöggl ( 2018). Future studies should test the effect of movement during a floss band treatment. Kielur D. S., Powden C. J. (2020). Changes of ankle dorsiflexion using compression tissue flossing: a systematic review and meta-analysis. J. Sport Rehabil. 19, 1–9. 10.1123/jsr.2020-0129 [ PubMed] [ CrossRef] [ Google Scholar] Fiorilli, G.; Quinzi, F.; Buonsenso, A.; Di Martino, G.; Centorbi, M.; Giombini, A.; Calcagno, G.; di Cagno, A. Does Warm-up Type Matter? A Comparison between Traditional and Functional Inertial Warm-up in Young Soccer Players. J. Funct. Morphol. Kinesiol. 2020, 5, 84. [ Google Scholar] [ CrossRef] [ PubMed] A full kit consists of both bands to allow people to use the right compression for a given condition.
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] Wu, S.Y.; Tsai, Y.H.; Wang, Y.T.; Chang, W.D.; Lee, C.L.; Kuo, C.A.; Chang, N.J. Acute Effects of Tissue Flossing Coupled with Functional Movements on Knee Range of Motion, Static Balance, in Single-Leg Hop Distance, and Landing Stabilization Performance in Female College Students. Int. J. Environ. Res. Public Health 2022, 19, 1427. [ Google Scholar] [ CrossRef] So how do you know when to voodoo floss? Voodoo flossing can be done before workouts as part of your workout preparation routine. Try it pre workout if you want to improve mobility. It can also be used after workouts or in between workouts as a recovery modality to reduce muscle soreness. Currently, tissue flossing is not strongly supported by high levels of evidence. Athletes, physiotherapists or practitioners that use tissue flossing techniques seek benefits of: A study of 52 recreational athletes found that voodoo flossing the ankle resulted in increased dorsiflexion and plantarflexion range of motion. It also improved single-leg jump performance as compared to the control (non flossed) ankle. A meta-analysis of studies on voodoo flossing for ankle joint range of motion also identified some positive results.
FAQ
Do not use voodoo floss if you have any blood clots or heart conditions or concerns. If you have any medical conditions, it’s best to seek advice from your doctor.
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