Voodoo flossing, also known as tissue flossing, is a technique that has gained traction among athletes, therapists, and fitness enthusiasts for its potential benefits in enhancing joint mobility, reducing pain, and aiding in musculoskeletal injury rehabilitation. The TBG Floss Bands by The Tib Bar Guy are designed to facilitate this practice, offering a versatile tool for both performance enhancement and recovery.
Understanding Voodoo Flossing
Voodoo flossing involves wrapping a stretchable latex band around a joint or muscle group to apply compression and temporarily restrict blood flow. Once the band is in place, specific movements are performed to mobilize the area. This combination of compression and movement is believed to offer several benefits:
• Increased Blood Flow: The compression restricts blood flow temporarily, and upon release, a surge of blood flows into the area, potentially enhancing circulation and nutrient delivery to the tissues, which can reduce pain, reduce inflammation, and promote healing.
• Improved Joint Flexibility and Mobility: By mobilizing the joint under compression, voodoo flossing may help break up adhesions and improve range of motion.
• Reduced Joint Pain: The technique may alleviate discomfort by decreasing the sensations of muscle tightness. Some theories suggest that the sensory input from the compression may override pain signals sent to the brain, providing temporary pain relief.
Voodoo Flossing in Rehabilitation Protocols
Incorporating voodoo flossing into rehabilitation protocols for musculoskeletal injuries has shown promise. Research indicates that tissue flossing can lead to immediate improvements in joint range of motion and may positively affect strength performance. The proposed mechanisms behind these benefits include:
• Neuromuscular Effects: The compression and subsequent movement may alter neuromuscular function, leading to improved muscle activation and coordination.
• Fascial Manipulation: Applying pressure and movement may help release fascial restrictions, enhancing tissue glide and flexibility.
• Reactive Hyperemia: The rapid influx of blood following band removal can aid in flushing out metabolic waste products and bringing in oxygen rich blood, facilitating recovery.
A systematic review highlighted that a single floss band treatment could increase joint range of motion and positively influence performance metrics like jumping and strength. However, the effects were noted to be small to moderate, and the exact mechanisms remain not fully understood (https://pmc.ncbi.nlm.nih.gov/articles/PMC8176205/).
How to Use TBG Floss Bands for Injury Rehabilitation
If you're recovering from a musculoskeletal injury, voodoo flossing can be incorporated into your rehabilitation routine to assist with recovery. Here’s how to do it safely and effectively:
Step 1: Application
Wrap the TBG Floss Band around the affected joint or muscle group, overlapping each layer by approximately 50%. Apply tension to achieve the desired compression level, typically between 50-90%
stretch of the band's length.
Step 2: Movement and Mobilization
Perform controlled movements or exercises for 1 to 3 minutes while the band is in place. These movements can include:
• Passive or active range of motion exercises
• Dynamic stretches
• Body weight movements like squats or lunges
• Joint mobilization drills
Step 3: Removal and Recovery
After removing the band, allow the area to rest and monitor for any adverse reactions. The skin may appear red due to increased blood flow, which is a normal response. It’s recommended to perform voodoo flossing in short intervals, ensuring you do not overuse the technique
Step 4: Frequency of Use
For rehabilitation purposes, using The TBG Floss Bands 2-3 times per week can be beneficial. However, this should always be tailored to your specific condition and guided by a healthcare professional if recovering from an injury.
When to Avoid Voodoo Flossing
Although voodoo flossing is generally safe, there are situations where it should be avoided:
• If you have circulatory disorders or blood clotting issues
• If you experience numbness, tingling, or excessive pain while using the bands
• If you have open wounds, infections, or skin conditions in the application area
• If you are unsure about your condition, always consult a physical therapist or medical professional before trying voodoo flossing
Conclusion
The TBG Floss Bands offer a practical tool for those looking to enhance joint mobility, reduce pain, and support musculoskeletal injury rehabilitation. While research indicates potential benefits, it's important to approach voodoo flossing with caution to maximize its effectiveness and ensure safety. Incorporating this technique into your recovery plan can be an effective way to enhance mobility and improve overall musculoskeletal health.
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