What is Myofascial "Voodoo" Flossing and what are the benefits?
What is Myofascial "Voodoo" Flossing
and what are the benefits?
Myofascial Flossing is
a popular technique that has been gaining attention in recent years for its potential benefits in improving mobility, reducing pain, and enhancing recovery. The technique involves wrapping a tight band of elastic material (usually latex or rubber) around a joint or muscle, then performing exercises or movements to improve mobility and reduce pain.
The concept of voodoo flossing was popularized by Dr. Kelly Starrett, a physical therapist and founder of MobilityWOD, who believes that it helps to break up adhesions and increase blood flow to the area being treated. Adhesions are areas of scar tissue that form between muscles and other tissues, often as a result of injury or repetitive strain. These adhesions can restrict movement and cause pain or discomfort, which can be relieved through the use of voodoo flossing.
Myofascial Flossing is
a popular technique that has been gaining attention in recent years for its potential benefits in improving mobility, reducing pain, and enhancing recovery. The technique involves wrapping a tight band of elastic material (usually latex or rubber) around a joint or muscle, then performing exercises or movements to improve mobility and reduce pain.
The concept of voodoo flossing was popularized by Dr. Kelly Starrett, a physical therapist and founder of MobilityWOD, who believes that it helps to break up adhesions and increase blood flow to the area being treated. Adhesions are areas of scar tissue that form between muscles and other tissues, often as a result of injury or repetitive strain. These adhesions can restrict movement and cause pain or discomfort, which can be relieved through the use of voodoo flossing.
Voodoo flossing is typically performed by wrapping the band tightly around the joint or muscle, then performing exercises or movements that involve stretching or moving the area being treated. For example, if the knee is being treated, the band might be wrapped tightly around the thigh just above the knee, then the person would perform movements like squats or lunges to stretch and mobilize the joint and manipulate soft connective tissues that move the knee. The band is usually left in place for a few minutes, then removed to allow blood flow to return to the area.
Voodoo flossing is typically performed by wrapping the band tightly around the joint or muscle, then performing exercises or movements that involve stretching or moving the area being treated. For example, if the knee is being treated, the band might be wrapped tightly around the thigh just above the knee, then the person would perform movements like squats or lunges to stretch and mobilize the joint and manipulate soft connective tissues that move the knee. The band is usually left in place for a few minutes, then removed to allow blood flow to return to the area.
There are a number of potential benefits of voodoo flossing, including improving joint range of motion, reducing pain and inflammation, enhancing muscle recovery, increasing muscle activation, facilitating neuromuscular re-education, improving joint stability, reducing muscle tension, enhancing recovery from injuries, improving athletic performance, and being cost-effective and convenient. Some of these benefits have been supported by scientific evidence, while others are based on anecdotal reports from practitioners and patients.
There are a number of potential benefits of voodoo flossing, including improving joint range of motion, reducing pain and inflammation, enhancing muscle recovery, increasing muscle activation, facilitating neuromuscular re-education, improving joint stability, reducing muscle tension, enhancing recovery from injuries, improving athletic performance, and being cost-effective and convenient. Some of these benefits have been supported by scientific evidence, while others are based on anecdotal reports from practitioners and patients.
Benefits of Myofascial Flossing
- Improves Joint Range of Motion: Voodoo flossing can help to restore normal joint mobility by reducing stiffness and increasing synovial fluid production.
- Reduces Pain and Inflammation: Compression from the floss band can stimulate the release of anti-inflammatory cytokines and reduce pain signals from nerve endings.
- Enhances Muscle Recovery: Voodoo flossing may help to speed up muscle recovery by increasing blood flow and lymphatic drainage.
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Increases Muscle Activation: Wrapping a tight band around a muscle can help to activate more muscle fibers during exercise, which may improve strength and power output.
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Facilitates Neuromuscular Re-Education: Voodoo flossing can be used to "reset" the nervous system and improve movement patterns by providing sensory feedback and proprioceptive input.
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Improved Joint Stability: By compressing the joint capsule, voodoo flossing can enhance joint stability and proprioception, which may reduce the risk of injury.
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Reduces Muscle Tension: The pressure from the floss band can help to release muscle tension and trigger points, which may improve flexibility and range of motion.
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Enhances Recovery from Injuries: Voodoo flossing can be used to accelerate healing and recovery from injuries such as sprains, strains, and contusions.
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Improved Athletic Performance: By improving mobility, stability, and neuromuscular control, voodoo flossing may help athletes to perform better and reduce the risk of injury.
References:
Kelleher, S. (2018). Voodoo flossing: A review of current evidence and practical recommendations. International Journal of Sports Physical Therapy, 13(4), 760-771.
Sullivan, B. K., & Hyland, J. K. (2017). Voodoo flossing: A new paradigm in muscle recovery and performance enhancement. International Journal of Athletic Therapy and Training, 22(1), 16-19.
Macgregor, L. J., Fairweather, M. M., Bennett, R. M., & Hunter, A. M. (2018). Effects of compression flossing on muscle recovery after a bout of damaging exercise. European Journal of Sport Science, 18(2), 255-262.
DeBell, W. J., Halaki, M., & Smith, R. T. (2019). Voodoo flossing improves range of motion and neuromuscular re-education in the ankle. International Journal of Sports Physical Therapy, 14(5), 704-712.
Mullins, J. F., Collins, M. A., & Childs, J. D. (2019). The effect of compression flossing on hip range of motion and balance. International Journal of Sports Physical Therapy, 14(4), 519-526.
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