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%). 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). Results of the measurement in the 60 °/s test for the experimental and the control group, where: s—means small, m—medium and l—large effect size calculated by Cohen’s d. Group 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] Total of 2 weeks: 1 session/day with active movement−2 × 10 bodyweight squats, 10 heel raises, 10 dorsi/plantar-flexions + passive ankle mobilization (∑ 14 flossing sessions)

Vanwye, W.R.; Weatherholt, A.M.; Mikesky, A.E. Blood Flow Restriction Training: Implementation into Clinical Practice. Int. J. Exerc. Sci. 2017, 10, 649–654. [ Google Scholar] Currently, tissue flossing is not strongly supported by high levels of evidence. Athletes, physiotherapists or practitioners that use tissue flossing techniques seek benefits of: Once the floss band is securely in place, keep it on while performing exercises or other movements. This creates compression around the area, which enhances blood flow and supports the healing process. By following these steps and using floss bands correctly, you can experience improved mobility, reduced pain, and enhanced recovery after exercise. Floss bands benefits Konrad A., Tilp M. (2020). The acute time course of muscle and tendon tissue changes following one minute of static stretching. Curr. Issues Sport Sci. 5:003. 10.15203/CISS_2020.003 [ CrossRef] [ Google Scholar]Improving recovery between training sessions and reducing delayed onset muscle soreness (DOMs) when it’s used after, or in between workouts Kiefer B. N., Lemarr K. E., Enriquez C. C., Tivener K. A., Daniel T. (2017). A pilot study: perceptual effects of the voodoo floss band on glenohumeral flexibility. Int. J. Athl. Ther. Train. 22, 29–33. 10.1123/ijatt.2016-0093 [ CrossRef] [ Google Scholar]

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] Moreover, 12 further measures showed no significant change in the range of motion following a floss band application (see Table 2, orange color). Please note that one study with two measures in total did not report the significance levels of their results (Ross and Kandassamy, 2017). In addition, it is of great interest that none of the 15 studies reported a significant decrease in the range of motion. You may be one of the many people out there wondering what compression bands ( also known as floss bands) are actually used for. Select the appropriate floss band for the area you intend to treat. Floss bands are versatile tools for therapists, athletes, and fitness enthusiasts.Macefield G., Hagbarth K. E., Gorman R., Gandevia S. C., Burke D. (1991). Decline in spindle support to alpha-motoneurones during sustained voluntary contractions. J. Physiol. 440, 497–512. 10.1113/jphysiol.1991.sp018721 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar] 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] Since it’s hard for patients to know what the source of their bleeding is, the best course of action is to talk with your dentist about your experience, says Dr. Reich. Your dentist can then refer you to a gum specialist, or periodontist, if necessary.

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. 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. Starrett, K.; Cordoza, G. Becoming a Supple Leopard. The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance; Victory Belt Publishing Inc: Las Vegas, NV, USA, 2015. [ Google Scholar]

Up to 9 months: 1 session/day with active movement−3 × 10 weight-bearing lunges (as a “flossing motion”) + Lacrosse ball massage 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] Using floss bands effectively involves several steps to optimise their benefits for recovery and mobility. Follow these instructions for proper usage: There are different ways to treat parts of the body using these latex voodoo floss bands, all with immediate results. The narrower bands of 2.5 cm are used for smaller parts of the body, like fingers. Wrap the band around the area to be treated while increasing the pressure (less pressure at the beginning and end). With each wrapping, cover approximately 50% of the previous wrap. Leave the band on for approximately two minutes while your client does his/her exercises. Then remove the band and have your client move (actively or passively) to “boost” perfusion. Repeat this process a few times.

Once you remove the floss straps, blood rushes to the muscles that were restricted carrying oxygen and nutrients. During muscle flossing, there might be some discomfort, however it should not be painful. If pain does occur during the movement you should remove the floss bands immediately. Benefits of Using Floss Bands 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] When you’re voodoo flossing your knee, wrap towards the heart. Once your wrap is in place, take your knee through flexion and extension in a seated position. And then try some bodyweight squats. 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. The practical use is generally limited to the joints and muslces of the periphery (the legs and arms for ease of application) though other areas have been "flossed". Stiff joints and/or tight muscles can be the target. Once shown this technique, floss bands can be self-administered as part of a warm up for training and competition to help tissue mobility. The process involves:We scoured the market for the available ones, reviewed them and ranked the top ones below. Take a look and see if anything catches your eye. #1 – WODFitters Floss Bands Konrad A., Reiner M. M., Thaller S., Tilp M. (2019). The time course of muscle-tendon properties and function responses of a five-minute static stretching exercise. Eur. J. Sport Sci. 19, 1195–1203. 10.1080/17461391.2019.1580319 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar] Further research is needed to determine the physiological mechanism behind the results brought on by blood flow restriction therapy. A number of hypothesis currently exists which could have important clinical implications, particularly for those people who are contraindicated to exercise. Paravlic, A.H.; Segula, J.; Drole, K.; Hadzic, V.; Pajek, M.; Vodicar, J. Tissue Flossing Around the Thigh Does Not Provide Acute Enhancement of Neuromuscular Function. Front. Physiol. 2022, 13, 702. [ Google Scholar] [ CrossRef] Flavor: Everyone's preferences are different in terms of flavor. We considered whether the flavor is overpowering or subtle, whether it is minty or offers a different taste, and whether or not it leaves an unsavory aftertaste.