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This scoping review has provided an overview of the application of a floss band and summarizes the existing evidence on the effect of a floss band treatment on the range of motion, performance, recovery, and pain parameters. Moreover, the different pressure levels which can be applied and the relationship with other treatments (e.g., stretching) were discussed. In general, there is evidence that a floss band treatment applied either on the joint or the soft tissue is able to increase the range of motion of the related joint. Moreover, joint flossing may additionally increase jump height, and flossing applied on the thigh can positively affect isometric strength. However, these findings showed only small to moderate magnitudes of change in the included studies. Although not yet clearly understood, a possible mechanism for such changes in the range of motion is likely due to increased stretch tolerance rather than changes in the mechanical parameters of the muscle (e.g., stiffness). All in all, there is a need to conduct long-term studies about the effects of flossing treatments on various parameters like the range of motion or performance and their mechanism (e.g., pain tolerance). Moreover, some case studies and studies with small sample sizes reported a reduction in pain (caused by various diseases or injuries) following a flossing treatment. However, more evidence and controlled studies are necessary to understand the effects of a flossing treatment or intervention (e.g., for several weeks) on pain and injury. Only two studies reported conflicting results about flossing and its effect on recovery. In terms of the pressure of the applied floss band, it can be recommended to apply less pressure (<150 mmHg), rather than more, to avoid a possible adverse effect or even a harmful effect. There is weak evidence that flossing might have a superior conditioning (warm-up) effect in some parameters, compared to stretching, when the goal is to enhance the range of motion or strength parameters. However, no such superior effect was reported when compared to foam rolling or instrument-assisted soft tissue mobilization. Active movement: 3 times 2 min of slow dorsi/plantar-flexion (full ROM)−2 min rest in between (∑ 6 min)
Nakamura M., Onuma R., Kiyono R., Yasaka K., Sato S., Yahata K., et al.. (2021). Acute and prolonged effects of different durations of foam rolling on range of motion, muscle stiffness, and muscle strength. J. Sports Sci. Med. 20, 62–68. 10.52082/jssm.2021.62 [ PMC free article] [ PubMed] [ CrossRef] [ Google Scholar] A full kit consists of both bands to allow people to use the right compression for a given condition.Kaneda H., Takahira N., Tsuda K., Tozaki K., Sakai K., Kudo S., et al.. (2020a). The effects of tissue flossing and static stretching on gastrocnemius exertion and flexibility. Isokinet. Exerc. Sci. 28, 205–213. 10.3233/IES-192235 [ CrossRef] [ Google Scholar] Galis J., Cooper D. (2020). Application of a floss band at differing pressure levels: effects at the ankle joint. J. Strength Cond. Res. Flavor: Everyone's preferences are different in terms of flavor. We considered whether the flavor is overpowering or subtle, whether it is minty or offers a different taste, and whether or not it leaves an unsavory aftertaste.
Salvador, A.F.; De Aguiar, R.A.; Lisbôa, F.D.; Pereira, K.L.; Cruz, R.S.; Caputo, F. Ischemic Preconditioning and Exercise Performance: A Systematic Review and Meta-Analysis. Int. J. Sports Physiol. Perform. 2016, 11, 4–14. [ Google Scholar] [ CrossRef] Driller, M.W.; Overmayer, R.G. The effects of tissue flossing on ankle range of motion and jump performance. Phys. Ther. Sport 2017, 25, 20–24. [ Google Scholar] [ CrossRef] [ PubMed] The practical use is generally limited to the joints and muslces of the periphery (the legs and arms for ease of application) though other areas have been "flossed". Stiff joints and/or tight muscles can be the target. Once shown this technique, floss bands can be self-administered as part of a warm up for training and competition to help tissue mobility. The process involves: Cohen, J. Statistical Power Analysis for the Behavioral Sciences; Routledge: New York, NY, USA, 1988. [ Google Scholar]
Gorny, V.; Stöggl, T. Tissue flossing as a recovery tool for the lower extremity after strength endurance intervals. Sportverletz. Sportschaden 2018, 32, 55–60. [ Google Scholar] [ CrossRef] In total, only two studies investigated the long-term effects of a repeated floss band application on the range of motion of different joints. Wienke et al. ( 2020) investigated the effects of a flossing treatment in 12 patients with shoulder pain. In addition to the conventional therapy, the subjects received shoulder flossing treatment twice a week, and the range of motion of the shoulder was assessed before and after the treatment over 3 weeks. Although not statistically significant, an increase in shoulder range of motion was reported in the anteflexion range of motion (+7.6%), the abduction range of motion (+18.3%), and the external rotation range of motion (+3.8%). It is possible that the study was underpowered to detect clinically relevant changes. Moreover, in a further study, two treatments were compared, namely, an ankle flossing treatment and an instrumented soft tissue mobilization of the ankle (Carlson et al., 2019). These treatments were performed two times weekly over a time period of 4 weeks in 16 healthy subjects. The statistical analysis indicated an increase in the dorsiflexion range of motion in both groups, but no absolute or percentage changes were presented. Kiefer B. N., Lemarr K. E., Enriquez C. C., Tivener K. A., Daniel T. (2017). A pilot study: perceptual effects of the voodoo floss band on glenohumeral flexibility. Int. J. Athl. Ther. Train. 22, 29–33. 10.1123/ijatt.2016-0093 [ CrossRef] [ Google Scholar] Once you remove the floss straps, blood rushes to the muscles that were restricted carrying oxygen and nutrients. During muscle flossing, there might be some discomfort, however it should not be painful. If pain does occur during the movement you should remove the floss bands immediately. Benefits of Using Floss Bands To find the best dental flosses, we asked two dentists what shoppers should look for when choosing a new product. With their expert recommendations in mind, we scoured the internet for crowd-favorite dental flosses, considering more than two dozen products. We also asked our editors which flosses they've personally tested and used at home and included the top contenders.
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