Is there evidence to support the use of voodoo floss (self-myofascial release tool) in sports and exercise physiology?

Limited Evidence Supporting Voodoo Floss in Sports and Exercise Physiology

There is currently limited scientific evidence supporting the use of voodoo floss (tissue flossing) in sports and exercise physiology, with existing research showing only small to moderate effects on range of motion and performance metrics.

Current Evidence on Voodoo Floss

Efficacy and Mechanisms

• A 2021 scoping review found that a single voodoo floss treatment may increase joint range of motion and positively affect jumping and strength performance, but with only small to moderate effect sizes 1
• The proposed mechanisms for these changes are likely due to altered neuromuscular function rather than changes in mechanical properties of muscle tissue 1
• The technique involves wrapping elastic bands tightly around limbs or joints during movement, creating compression and subsequent blood flow restriction followed by reperfusion

Specific Applications and Outcomes

• When used during warm-up activities, tissue flossing showed no significant advantage over regular warm-up for improving trunk and hip flexibility in recreational athletes 2
• There is weak evidence that flossing might have superior conditioning effects compared to stretching when aiming to improve range of motion or certain aspects of muscle strength 1
• However, no superior effects have been reported when compared to foam rolling 1

Comparison to Other Self-Myofascial Release Techniques

Self-Myofascial Release (SMR) Evidence

• Self-myofascial release techniques (including foam rolling and massage rollers) have been more extensively studied and show more consistent benefits 3, 4, 5
• SMR appears to have acute positive effects on flexibility and range of motion without negatively affecting muscle performance during maximal strength and power actions 3
• SMR may also improve recovery perception and decrease delayed-onset muscle soreness 3, 4

Compression Garments Research

• By comparison, compression garments have been extensively studied with 183 studies identified in a 2022 systematic scoping review 6
• Evidence for compression garments is equivocal regarding physical performance improvement, but they likely reduce muscle oscillatory properties and may reduce perceptions of muscle soreness following exercise 6

Research Gaps and Limitations

Methodological Concerns

• There is a need for long-term studies about the effects of voodoo flossing on range of motion and performance 1
• Current research lacks standardization in application methods, pressure levels, and duration of treatment
• Most studies have small sample sizes and limited follow-up periods

Future Research Needs

• Mechanisms of action need further investigation, particularly regarding pain tolerance and neuromuscular adaptations 1
• Long-term effects of regular voodoo floss application remain largely unexplored
• Comparative studies between voodoo floss and other recovery/performance enhancement techniques are needed

Clinical Implications

Practical Considerations

• Based on current evidence, voodoo floss should be considered an experimental technique with potential but unproven benefits
• If implementing voodoo floss, practitioners should be aware that benefits may be limited to short-term improvements in range of motion and possibly performance
• Other self-myofascial release techniques like foam rolling have stronger evidence bases for improving flexibility, enhancing recovery, and reducing muscle soreness 3, 4, 5

In conclusion, while voodoo floss has gained popularity in sports and exercise settings, the scientific evidence supporting its use remains limited. Practitioners should approach its implementation with caution and consider more established techniques with stronger evidence bases when prioritizing interventions for improving range of motion, performance, and recovery.