How To Use a Voodoo Floss Band

Without a doubt, the Voodoo Floss Band is one of the best tools you can use to help your body recover from injury and/or move better. Read on to find out more about the Voodoo Floss Band – what it is, why it works, and how to use it.

What is a Voodoo Floss Band?

Sold through Rogue Fitness, the Voodoo Floss Band:

Is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range, restore joint mechanics, or unglue matted down or previously injured tissue.  Compression tack and flossing (Voodoo Flossing) works on many levels; including re-perfusing tissues that have become stiff or gone cold after injury, and by compressing swelling out of tissues and joints.

Why do Voodoo Floss Bands work?

One word – compression. It is impossible to recreate the compression you get from a Voodoo Floss Band using anything else. It allows you to apply global compression around a joint – typically the knee, ankle, or elbow. You can also use it on your wrist, calf, shoulder, quad… essentially anywhere that needs fixing.

You put your muscle or joint through range of motion while it is compressed, and this helps to decrease swelling (particularly in sprains/trains) and/or increase mobility and muscle activation.

Mobility improvements:

The floss isn’t going to make you stronger, but it does change the way the muscles orient themselves when you are doing some types of stretching. What that means is you can intensify the stretch using the voodoo floss. Again, when you take the floss off, you have that rush of blood into the stretched area. The best bet is the rush of blood helps recovery. For a limited time your muscles may be a little larger similar to a bodybuilder pump, but that effect is strictly due to the extra blood post mobility work.

And in particular, the Voodoo Floss Bands work better (sometimes) than other self-massage/mobility techniques because:

It is simply a neuro-physiological response. Beyond occlusion– what is happening is a forced gliding of the myofascial structures. With conventional manual therapies tissue displacement compromises effectiveness; with voodoo flossing the compression forces tissue adhesions to forcefully slide against each other with minimal tissue displacement.

This forced glide not only resolves myofascial dysfunction due to aberrant tissue formation, but also indirectly (or very directly depending of the therapist’s intent) acts as an effective neurodynamic tensioner technique. The increase of ROM is not only driven by inhibition of tonus, but also by increased neural drive.

What is flossing? That is a question you may be wondering. Don’t get bogged down by the technical details:

Ok, so let’s move on to Flossing. Your nerves travel though small tunnels. They are attached at the spinal column and at the other end they are attached to somewhere like the hand, foot, ect. Sometimes your nerves get stuck in their tunnels and this causes pain. So to help them get unstuck we perform exercises called neural flossing. Basically we are trying to get the nerve to travel freely inside their tunnel. The idea is to pull from one end of the nerve while relaxing the other end. This can be performed with certain stretches but recently it’s been discovered that you can use compression to help get those stuck nerves moving freely again. 

Stretching still comes into play here but before we stretch we use a band to compress  the muscles at one end of the nerve. This compression puts more pressure on the nerve than can be done with stretching alone. Once the band is in place you perform a stretch. The pressure of the band will stop the majority of the blood circulation. Think of a garden hose with a kink in it. Once you unkink the hose/vessel fresh blood flushes the area. When areas get stuck they don’t always get a lot of circulation so it’s important to resupply the area with fresh O2.

In summary, here are the four key reasons why this is such an effective mechanism for creating positive change:

1) Restores sliding surfaces of the compressed and regional tissues being wrapped. (Like Self Inflicted ART)

2) Pushes swelling out of joints/tissues when used to treat in this way.

3) Re-perfuses tissues that have poor blood flow

4) Creates flexion gapping at joints like the elbow restoring normal joint motion.

How do you use Voodoo Floss Bands?

I have found the band particularly helpful for sore knees and recovering from a severely sprained ankle. The swelling has gone down instantly in my ankle after using the band only a handful of times.

Improving knee pain:

Common elbow issues:

Here are some tips to remember:

Start distal, wrap proximal. What that means – wrap from away towards your heart. So if you are wrapping your ankle, start closer to your toes. And if you are wrapping your elbow, start closer to your hand(s).

Apply 50% stretch/pressure to start, and adjust as you go along. More isn’t always better, and it takes some getting used to (the amount of compression is pretty significant).

It’s time to take control of your body and learn how to treat your own aches and pains instead of relying on expensive physios/massages and over-the-counter painkillers/drugs.

Floss on!

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