Muscle flossing, often called compression flossing or Voodoo flossing, is a mobility and recovery technique that uses tight elastic bands wrapped around a limb to temporarily compress the underlying muscle or joint. This method is popular among athletes and physical therapists seeking to quickly increase the range of motion and reduce the perception of tightness in a targeted area. The technique involves a short period of tissue compression followed by active movement before the band is removed.
Defining Compression Flossing
Compression flossing uses thick, highly elastic latex rubber bands, typically two to four inches wide, designed to apply significant pressure to a limb. Unlike standard resistance bands or medical wraps, floss bands are engineered for a high degree of stretch and compression to create a temporary, localized restriction. The practice involves wrapping a muscle or joint tightly to restrict blood flow into the targeted area, which is a form of blood flow restriction training. This intense compression is maintained for a very brief period while the user performs movements.
Step-by-Step Application Technique
Applying the floss band correctly requires attention to tension, overlap, and duration. The process usually begins by anchoring the end of the band below the area of concern and then wrapping the limb with a 50% to 75% stretch on the band. Each successive wrap should overlap the previous one by about half the band’s width, ensuring continuous compression across the targeted muscle or joint. The wrapping direction often moves from a point farther from the heart (distal) toward a point closer to the heart (proximal), though this direction is not universally standardized.
Once the band is securely wrapped, the user performs active range of motion exercises, such as squats, lunges, or arm circles, for the affected area. This movement under compression helps to mobilize the tissues beneath the band. The application must be kept short, typically between one to two minutes, and should never exceed two minutes. After the designated time, the band is quickly removed, which allows blood to rush back into the compressed area.
Proposed Mechanism of Action
The effectiveness of muscle flossing is attributed to two primary scientific theories: compression and reperfusion, and mechanical tissue shear. The compression restricts blood flow to the area, creating a temporary lack of oxygen in the tissues. When the band is removed, there is a rapid influx of fresh, oxygenated blood into the compressed area, a process known as reactive hyperemia or reperfusion. This “sponge effect” may help flush out metabolic byproducts and bring in new nutrients.
The mechanical theory focuses on the intense pressure and movement applied to the tissues while the band is on. The wrapping provides a strong shear force that is hypothesized to help break up superficial fascial adhesions, which are areas where layers of connective tissue may have become “matted down”. By actively moving the joint or muscle under this compression, the tissue layers are forced to slide and glide more effectively against each other. This shearing action is thought to improve the sliding potential of the fascia, which can immediately improve joint mobility and reduce tightness.
Important Safety Considerations and Contraindications
Since muscle flossing involves significant compression, it is important to observe safety measures. The user should immediately remove the band if they experience numbness, tingling, or severe throbbing pain, as these are signs of excessive pressure or poor circulation. The application time must be strictly limited to one or two minutes, and the skin should never turn blue or completely lose sensation.
Flossing should not be used on areas with open wounds, rashes, or other skin issues, as the compression can increase the risk of infection. It is also contraindicated for individuals with certain pre-existing conditions, including deep vein thrombosis (DVT), severe varicose veins, or any known vascular disease. People with decreased sensation, such as from diabetic neuropathy, should also avoid the technique. Consulting with a physical therapist or healthcare professional before beginning muscle flossing is advisable.