Knee Flossing – How To Voodoo Floss Knee? A Complete Guide
Voodoo flossing or muscle flossing is a method of soft tissue mobilization through compression during passive or active mobilization. In this article, we look at how to perform knee flossing and how to Voodoo Floss the correct way to help the triathlete struggling with knee inflammation or pain.
Knee Flossing – A Complete Guide
If you are a triathlete looking to improve range of motion and restore joint mechanics after an injury, knee flossing could be your secret weapon.
A Flossing Band or otherwise known as a Voodoo Band is used to provide compression and it has been proven also to help restore muscle tissues and overall joint mobility.
Flossing works by compressing swelling out of tissues and joints. It is able to accomplish this by promoting increased blood flow by wrapping a latex rubber band around a specific joint or group of muscles.
The theory behind flossing is that by compressing the area you are promoting mobility and decreasing pain around the knee area. This allows you then to perform active movement to promote healing.
How To Voodoo Floss Knees?
To Voodoo Floss knees follow the instructions below. When learning how to Voodoo Floss the Knees make sure the bands are always wrapped towards the heart.
– Start by wrapping the compression band from below the kneecap (patella).
– Wrap firmly with around 50% tension
– Work your way up until you are just above the Patella
– Activate the joints and muscles by performing an active movement such as 10-20 squats, lunges, or bending of the knee.
– Keep on for 2-4 minutes for treatment
– Release the band
Once you have released the band, blood flows through the surrounding areas to bring nutrients and healing to the area. Doing so allows for junk to be broken up and promote lymphatic drainage.
If during use you experience any symptoms such as white skin or when touching the skin, the color doesn’t return, remove the band.
Feeling numb or pins and needles is also another common symptom when wrapping too tight, so take this into account when following the above instructions and aim for 50% tension.
The goal is for the band to compress without cutting off circulation. A good rule is that you should expect the band to grow about 50% percent in size when wrapping around the knee.
With the flossing technique, you are still able to perform movements, meaning the triathlete can combine the intense compression with some light movements to floss out areas causing issues around the knee area.
Flossing For Knee Pain
Using flossing for knee pain can be performed by a manual therapy practitioner or done at home. This is a manual therapy technique that can help relieve knee joint pain and increased knee joint movement effectively.
By compressing the knee joint with a voodoo band it helps to create more room in the joint capsule by creating a distraction force. Then by mobilizing the knee joint you are then able to perform a certain range of motion exercise, without restriction.
Much like when we floss our teeth, this helps us to remove any gunk that has accumulated, by breaking up adhesions that may exist.
Once you have removed the latex strap you are then able to feel the blood flush to the surrounding muscles and joints, in return aiding the healing process and relieving knee pain.
Knee Flossing For Triathletes
Knee Flossing for triathletes is great for releasing myofascial trigger points, reducing inflammation/swelling around the knee, and improving range of motion where there is a restriction. This could be caused by poor running technique or overuse of the knee joints while cycling and other injuries or inflammation.
Using this technique can help you to reach places that foam rolling techniques can’t address and help you get back to your training quicker.
If you are a triathlete that experiences knee pain or discomfort regularly, try using flossing 2-3 times per week. This can either be done outside of training periods or used as a warm-up routine before your next run or bike.