Joined in 2023 
82 
63 About this deal
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. If you’re still keen to learn more about mobility training techniques by the end of the post, I’m going to tell you about another very effective, and complementary technique to muscle flossing.
Up to 9 months: 1 session/day with active movement−3 × 10 weight-bearing lunges (as a “flossing motion”) + Lacrosse ball massage 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] 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] The Olympiada floss bands are made of latex. Unique from all other floss bands, 20% of the money raised from Olympiada Floss Band sales is donated to Save the Children Foundation. This scoping review has provided an overview of the application of a floss band and summarizes the existing evidence on the effect of a floss band treatment on the range of motion, performance, recovery, and pain parameters. Moreover, the different pressure levels which can be applied and the relationship with other treatments (e.g., stretching) were discussed. In general, there is evidence that a floss band treatment applied either on the joint or the soft tissue is able to increase the range of motion of the related joint. Moreover, joint flossing may additionally increase jump height, and flossing applied on the thigh can positively affect isometric strength. However, these findings showed only small to moderate magnitudes of change in the included studies. Although not yet clearly understood, a possible mechanism for such changes in the range of motion is likely due to increased stretch tolerance rather than changes in the mechanical parameters of the muscle (e.g., stiffness). All in all, there is a need to conduct long-term studies about the effects of flossing treatments on various parameters like the range of motion or performance and their mechanism (e.g., pain tolerance). Moreover, some case studies and studies with small sample sizes reported a reduction in pain (caused by various diseases or injuries) following a flossing treatment. However, more evidence and controlled studies are necessary to understand the effects of a flossing treatment or intervention (e.g., for several weeks) on pain and injury. Only two studies reported conflicting results about flossing and its effect on recovery. In terms of the pressure of the applied floss band, it can be recommended to apply less pressure (<150 mmHg), rather than more, to avoid a possible adverse effect or even a harmful effect. There is weak evidence that flossing might have a superior conditioning (warm-up) effect in some parameters, compared to stretching, when the goal is to enhance the range of motion or strength parameters. However, no such superior effect was reported when compared to foam rolling or instrument-assisted soft tissue mobilization.
Topics
Weber P. (2018). Flossing: an alternative treatment approach to Osgood-Schlatter's disease Case report of an adolescent soccer player. J. Bodyw. Mov. Ther. 22, 860–861. 10.1016/j.jbmt.2018.09.043 [ CrossRef] [ Google Scholar]
Yasuda, T., Brechue, W. F., Fujita, T., Shirakawa, J., Sato,Y., and Abe, T. (2009). Muscle activation during low-intensity muscle contractions with restricted blood flow. J. Sports Sci. 27, 479–489. 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. 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. The treatment is brief and the results are immediately measurable. However, it is often unpleasant and painful, especially in the beginning. Prill, R.; Schulz, R.; Michel, S. 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. Fit. 2019, 59, 861–867. [ Google Scholar] [ CrossRef]Gorny V, Stöggl T. Tissue flossing as a recovery tool for the lower extremity after strength endurance intervals. Sportverletzung Sportschaden: Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin. 2018 Feb. Driller, M.W.; Overmayer, R.G. The effects of tissue flossing on ankle range of motion and jump performance. Phys. Ther. Sport 2017, 25, 20–24. [ Google Scholar] [ CrossRef] [ PubMed]
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%). Green, B.; Bourne, M.N.; van Dyk, N.; Pizzari, T. Recalibrating the risk of hamstring strain injury (HSI): A 2020 systematic review and meta-analysis of risk factors for index and recurrent hamstring strain injury in sport. Br. J. Sports Med. 2020, 54, 1081–1088. [ Google Scholar] [ CrossRef] [ PubMed]
Floss bands benefits
Reiner M. M., Glashüttner C., Bernsteiner D., Tilp M., Guilhem G., Morales-Artacho A., et al.. (2021). A comparison of foam rolling and vibration foam rolling on the quadriceps muscle function and mechanical properties. Eur. J. Appl. Physiol. 121, 1461–1471. 10.1007/s00421-021-04619-2 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar]
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.Kaneda H., Takahira N., Tsuda K., Tozaki K., Sakai K., Kudo S., et al.. (2020a). The effects of tissue flossing and static stretching on gastrocnemius exertion and flexibility. Isokinet. Exerc. Sci. 28, 205–213. 10.3233/IES-192235 [ 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] This compression bands from Master of Muscle are used to improve joint extension and help in tissue recovery. Just like most bands, the floss comes with two sets. 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
Great Deal 
New Comment