Mobility is a central issue of sports performance and basketball make no exception. The quality of mobility has many benefits in the prevention of injuries and the development of athletic quality.
To develop the mobility of my basketball players I often use the floss band. It’s a tool that I really appreciate.
What is floss band?
The interest of this article is to introduce you to the floss band and to show you the use that can be had on the ground in connection with the problems of my athletes. The floss band is a wide but relatively thin elastic band that allows to wrap around a joint or muscle. There are different sizes and thicknesses.
The reflection on the use of these tapes came with several observations, exchanges with other physical trainers and different feedback from my athletes. Some complained of reduced mobility, others had pain during certain movements, or were looking for a way to recover and reduce pain. But this tool can be used in many situations.
What does this actually bring?
The floss band is based on the principle of joint occlusion, it is to create a compression of the structures of a joint and to limit the blood flow while allowing this joint to be mobilized to the maximum of its amplitude. The shearing of connective tissues around the joint during mobilization and the return of blood flow allow tissues to peel off when the strips are removed and thus gain mobility on the targeted joint.
The 2016 study by MW Driller and RG Overmayer (article available on the Sci-Sport website) shows that a 2-minute mobilization of the ankle using the floss band allows a significant gain in ankle mobility.
We can also use this compression principle to reduce pain during normally painful movements (chronic tendonitis in the knee or Achilles tendon that can be very painful during sports practice). The return of blood flow also reduces pain through an influx of anti-inflammatory agents. This could reduce pain in a targeted area (e.g. periostitis, etc.).
An article published in The Journal of Manual – Manipulative Therapy in 2016 shows that the use of floss reduces the sensation of pain during sports practice and this also over time (up to 6 months after the first evaluation).
The University of Wisconsin has shown that the use of compression tapes helps reduce the sensation of localized pain in the quadriceps during eccentric training. These exercises are very expensive and therefore we can feel significant pain related to exercise. Recovery is done actively (in motion) and therefore the return of blood flow allows an accelerated recovery.
Reathletization and Hypertrophy:
This compression principle results in a blood flow restriction (BFR) which may be useful in some cases.
This use has been proven (Korkmaz – al 2020) and demonstrates gains in muscle hypertrophy compared to conventional strength methods. These advances can also be used to optimize the reathletization of serious injuries such as ruptured cruciate ligaments (Lu-al 2020).
In this article I tried to expose to you the possible uses of floss band and their benefits. This tool is very interesting because it is inexpensive and its use allows a significant gain in our practice.
My research does not give especially ideal timing for its use or its durability. So we could test different ones to find an optimal way to use them.
I mainly use floss for pain reduction and recovery. I have not yet had to use it to gain mobility but I think its use can be interesting just as in the case of a long-term reathletization.
If you want to know more about the practicality, you can find my main ways to use floss in the “little guide of the floss band“. I have prepared a complete method of employment and a protocol for use. The guide sale helps us finance the site so feel free to be a little generous.
Thanks to you and to very quickly on the grounds
Driller MW and Overmayer RG. “The effects of tissue flossing on ankle range of motion and jump performance.” Phys Ther Sport 25: 20-24, 2016.
Driller MW, Mackay K, Mills B and Tavares F. “Tissue flossing on ankle range of motion, jump and sprint performance: A follow-up study.” Phys Ther Sport 28: 29-33, 2017.
“The use of compression tack and flossing along with lacrosse ball massage to chronic treat Achilles tendinopathy in a adolescent athlete: a case report,” Jennifer Borda and Mitchell Selhorst, Journal of Manual and Manipulative Therapy. 2017 pages 57-61.
“The Effect of Tissue Flossing on Ankle Range of Motion, Jump, and Sprint Performance in Elite Rugby Union Athletes,” in Journal of Sport Rehabilitation, Blair Mills, Brad Mayo, Francisco Tavares and Matthew Driller, 2016.
“The Effects of Compression Band Treatment on Muscle Recovery After Eccentric Fatiguing Exercise,” Harrison M, Roehl K, Skog E, Skog K, Vande Linde R, University of Winconsin, 2014.
“Perioperative Blood Flow Restriction Rehabilitation in Patients Undergoing ACL Reconstruction: A Systematic Review,” Lu-al, Orthopedic Journal of Sports Medicine, March 2020.
“The relationship of foot and ankle mobility to the frontal plane projection angle in asymptomatic adults,” Narelle Wyndow, Amy De Jong, Krystal Rial, Kylie Tucker, Natalie Collins, Bill Vicenzino, Trevor Russell – Kay Crossley, Journal of Foot and Ankle Research (2016).
“The back squat: A proposed assessment of functional deficits and technical factors that limit performance,” Gregory D. Myer, Adam M. Kushner, Jensen L. Brent, Brad J. Schoenfeld, Jason Hugentobler, Rhodri S. Lloyd, Al Vermeil, Donald A. Chu, Jason Harbin, and Stuart M. McGill, Strength and Conditioning Journal. 2014 Dec 1
“Effect of ankle mobility and segment ratios on trunk lean in the barbell back squat,” Fuglsang EI, Telling AS, and S-rensen H. Journal of Strength Conditioning Research, 2017.
Becoming a supple Leopard, Kelly Starrett with the collaboration of Glen Codoza, 2018 (available in 4Trainer editions in French).