Is it black magic or based in solid science?
I am going to explore that question a little, talk about how proponents say floss bands works, offer suggested uses and show you what to look for if you decide to try compression bands out.
I will wrap it all up (get it?) with a review of 9 of the top brands to help you choose.
- What Exactly is a Floss Band?
- What are Floss Bands Supposed to DO?
- How Can Recovery Bands Help You?
- How Can You Use Floss Bands or Recovery Compression Bands?
- What You Should Know before Choosing the Best Floss Bands
- TOP 9 Best Floss Reviews 2020
What Exactly is a Floss Band?
Very simply: Floss bands are long thin rubber ribbons used to aid in recovery and to speed healing. Standard size is 2 inches wide by 7 feet long and they are wrapped around or near joints, similar to how you wrap a bandage.
But, they are actually more complex to apply than a simple bandage.
Fortunately, YouTube videos (below) and online instructions for applying floss bands abound.
What are Floss Bands Supposed to DO?
There are a few theories as to why wrapping stressed or injured joints helps aid recovery and healing:
Blood Rush: The idea is you wrap the joint or muscle, calf, knee, elbow, and gently move the muscle or bend the joint or muscle to shake things up.
Release the band after a minute or two and as the blood rushes into the previously restricted area, the lactic acid and other junk is flushed out.
Myofascial release: The theory is that by wrapping the muscle, you relax the connective tissue around it, which releases pain and tension and allows better blood and lymphatic flow once the band is released.
ROM or Range of Motion: Some proponents advise athletes to wrap the bands above and below the joint, perform a few movements and release the band.
For example, if you wanted to increase knee mobility you can wrap the floss above and below the knee joint, leaving a gap at the knee.
Perform a squat or other knee mobility move while the band is in place. This is though to stretch the tissue in the gap, increase mobility and release stiffness.
How Can Recovery Bands Help You?
I promised you we would look at these voodoo bands to see if their use is at all supported by science.
Happily, I can say yes, but the science is pretty light.
Voodoo Bands and compression floss recovery bands help with:
Increased Joint Mobility
This study shows the use of floss bands on the ankle Increased dorsoflexion.
Dorsoflexion is movement of the ankle, and the study looked at applying the band for 150 seconds and reviewing ankle mobility immediately after and 7 hours later.
The study saw significant increase in mobility immediately after the application, supporting the use of floss bands as a warm up tool.
This study shows that the use of floss bands may improve performance for up to 45 minutes after application.
The researchers examined sprinting time and jumping force performance.
How Can You Use Floss Bands or Recovery Compression Bands?
Wrap the band around the joint using about 50% tension. Make sure the band overlaps a bit, except in an area you want to leave a gap.
ROM or Pain and recovery.
If you are focusing on joint mobility, you will wrap above and beneath the joint, leaving a gap on the joint itself. If you are wrapping for pain or recovery, you wrap the entire joint or muscle.
Secure the wrap by tucking the end under the wrap. The tackiness of the rubber will keep the wrap in place.
After the area is wrapped, perform gentle range of motion movements for a minute or two.
Remove the wrap after a few minutes and continue with your workout routine.
What You Should Know before Choosing the Best Floss Bands
Black Bands are generally softer and are used on the upper body. These bands are usually .051 inches thick and have a little more stretch than red bands.
Red Bands offer a bit more compression than black bands. These are usually .06 inches thick and feel a little stiffer than black bands. Normally these are used on the knee, calf and ankle joints.
The most common width is 2 inches, but thinner and thicker bands exist.
A few brands offer a 4 inch wide band, which will obviously cover a larger area.
Wider bands are good for covering long muscles, like thighs or the entire calf.
Sticky or tacky bands are easier to put on by yourself and they stay more secure than rubber that has lost its tack.
Stickier bands are usually more expensive, so you decide if the extra cost is worth it to you.
How Do You Use these Things?!?!
There’s a mountain of info demonstrating how to use these bands online and on YouTube.
Sometimes, a good old fashioned pamphlet, picture or diagram showing you how to use the compression recovery bands is a nice touch. Some bands include instructions, eBooks, DVDs, pictures on the package or manuals showing you what you can do with the bands and how floss bands can help you.
Other brands are not as thoughtful.
Call me old fashioned, but I think including instructions is a classy touch that make the product appear a better value. Plus, I don’t need to run to the computer or get out my hone to put it on.
Now let’s take a look at the top-rated floss bands and most popular recovery compression bands on the market.
TOP 9 Best Floss Reviews 2020
Pick up a pair of the best floss bands, they are an essential performance tool for anyone who lifts heavy, or puts stress on their joints.
Drop me a line and let me know how floss bands have helped you.
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Until next time,
I will see YOU at the box.