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Konrad A., Stafilidis S., Tilp M. (2017b). Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scand. J. Med. Sci. Sport. 27, 1070–1080. 10.1111/sms.12725 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar] Hopkins W. (2004). How to interpret changes in an athletic performance test. Sportscience 8, 1–7. [ Google Scholar] Flossing has its origins in professional sports. More and more therapists are now use floss bands to treat various complaints. 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. Giustino, V.; Messina, G.; Patti, A.; Padua, E.; Zangla, D.; Drid, P.; Battaglia, G.; Palma, A.; Bianco, A. Effects of a Postural Exercise Program on Vertical Jump Height in Young Female Volleyball Players with Knee Valgus. Int. J. Environ. Res. Public Health 2022, 19, 3953. [ Google Scholar] [ CrossRef]
It is recommended to repeat this process a few times to achieve optimal results. However, always listen to your body and adjust the pressure as needed.
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Prill R, Schulz R, Michel S. Tissue flossing: a new short-duration compression therapy for reducing exercise-induced delayed-onset muscle soreness. A randomized, controlled and double-blind pilot cross-over trial. The Journal of sports medicine and physical fitness. 2018 Oct. Tissue flossing is a technique commonly used by manual therapists and physiotherapists to treat joint pain and improve range of movement. It involves wrapping floss bands above or below a muscle or joint to apply external pressure. The pressure reduces the blood flow in the area where the band has been applied in a similar way to blood flow restriction training.
A little bit of sensible thinking goes a long way when it comes to voodoo band flossing. Below are some general safety points to be aware of, which can be used in conjunction with the section on how to use voodoo floss. Kaneda, H.; Takahira, N.; Tsuda, K.; Tozaki, K.; Kudo, S.; Takahashi, Y.; Sasaki, S.; Kenmoku, T. Effects of Tissue Flossing and Dynamic Stretching on Hamstring Muscles Function. J. Sports Sci. Med. 2020, 19, 681–689. [ Google Scholar] [ PubMed]Active movement: 20 reps of dorsi/plantar-flexion and circumduction + 10 squats + 15 eccentric heel raisers (∑~2 min) Material: Nylon | Usage: Take a piece of floss, curve it around the tooth, and use an up and down motion to clean under the gum line and the debris on top | Flavor: Unflavored 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. Active movement: two cycles of: manual twisting of the wrapped part (4 times) + 20 knee flexions/extensions−2 min rest in between (Σ ~4 min)
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