Voodoo Floss… is it as magic as it sounds? If your definition of magic is increased range of motion, improved joint mechanics, reduced pain and increased recovery, then it might just be.
There is a bit of mystery behind the magic though, and there are a variety of theories to explain why people get such results from flossing. In essence, it involves wrapping a joint with a rubber band, moving around and then taking it off. The science behind it is vague as it is not clear what exactly is happening physiologically, but it is a method used by clinicians and athletes, with visible results.
Two theories on the effectiveness of voodoo flossing are fascial shear and occlusion and reactive hyperemia. Let’s explore them in layman’s terms.
Fascial Shear
Fascia is a thin sheath of fibrous connective tissue that ‘binds’ our muscles and organs together. When we floss, we compress and move the tissues, creating fascial shear as the layers slide and shift. This shear breaks up adhesions in the tissues caused by injury or lack of movement, ungluing matted tissue and restoring sliding surfaces.
Occlusion and reactive hyperemia
When you wrap something tightly, you restrict blood flow to an area. When you unwrap it, the blood rushes back in. Increased blood flow brings more oxygen and nutrients to promote healing, while flushing out waste.
How to floss?
To use them, tightly wind band around the joint and move through range of motion for a couple of minutes. You are able to mobilize in the position you are trying to improve, e.g. a squat, which is something you can’t do with a foam roller. It is easiest to floss with the help of a friend. Check out the videos on this site for more details and how to approach different areas.
If you experience minor inflammation and pain, or want to improve range of motion, try flossing for yourself. Research is inconclusive as to why it works, but anecdotally, I have seen many people achieve good results with it. Self-experiment and see if it works for you.
