Voodoo Flossing the Knees: A Guide to Technique and Benefits

Voodoo flossing, also known as muscle flossing or tissue flossing, is a technique that involves wrapping a joint or muscle group with a specialized rubber band to apply compression. This method is used to potentially improve mobility, manage pain, and enhance recovery. The technique is particularly popular in the fitness and rehabilitation communities, including among CrossFit enthusiasts.

voodo floss knee

Technique for Voodoo Flossing the Knees

  1. Starting Position: Begin by positioning the floss band just below the kneecap for anterior knee pain or above the kneecap for lateral knee pain[3].

  2. Wrapping: Wrap the floss around your knee, moving up toward your thigh. Ensure that each wrap overlaps the previous one by about 50%[10]. The tension should be moderate, around 50% of the band's maximum stretch[7][10].

  3. Tension: Do not wrap the band too tightly. Aim for about half of the stretch/tension of the band to avoid cutting off circulation or causing pain[3].

  4. Duration: Keep the band on for a short period, typically 2-4 minutes, while performing movements that target the knee's range of motion[8].

  5. Movement: While the knee is wrapped, perform movements such as squats, lunges, or knee extensions and flexions to mobilize the joint[7][8].

  6. Removal: After the movements, carefully remove the band to restore normal blood flow to the area.

Benefits of Voodoo Flossing

  • Mobility: Voodoo flossing may help increase joint range of motion (ROM) and improve muscle mobility[8].

  • Pain Management: Some users report reduced pain levels after flossing[5].

  • Performance: There is some evidence suggesting that flossing might improve performance, such as increasing jump height and muscle voluntary contraction (MVC) for knee extensors and flexors, although the effect sizes are small[2].

  • Recovery: The technique is believed to help with muscle recovery and reduce post-training soreness[5].

Considerations and Precautions

  • Evidence: The scientific evidence supporting the efficacy of voodoo flossing is limited, with few studies showing significant benefits[2][5].

  • Safety: It is important to avoid wrapping too tightly to prevent numbness, tingling, or excessive changes in blood flow[8].

  • Professional Guidance: It is recommended to learn the technique from a physical therapist or trained professional to ensure proper application and to identify the correct areas for wrapping[10].

  • Contraindications: Individuals with certain medical conditions or those who are pregnant should consult a healthcare provider before attempting voodoo flossing[13].

In summary, voodoo flossing is a compression therapy technique that may offer benefits for knee mobility and pain management, although the scientific evidence is not robust. It is important to use the technique correctly and with appropriate caution to avoid potential adverse effects.

Citations: [1] https://www.youtube.com/watch?v=57VdLmWryOI [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [3] https://www.wikihow.life/Use-Voodoo-Floss [4] https://www.youtube.com/watch?v=TDeOftA1hwo [5] https://www.physio-pedia.com/Tissue_Flossing [6] https://www.youtube.com/watch?v=H_kS9v8PaKw [7] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [8] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [9] https://blog.puretriathlon.co.uk/strapping-guide-also-called-voodoo-flossing/ [10] https://www.healthline.com/health/fitness/voodoo-flossing [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835546/ [12] https://www.youtube.com/watch?v=VrHTh8J2CEY [13] https://physiologicnyc.com/voodoo-flossing-aka-muscle-flossing-explained/ [14] https://www.youtube.com/watch?v=5rHpp1QIOQg [15] https://www.physiorx.nyc/post/what-is-voodoo-floss-and-should-i-use-it [16] https://www.youtube.com/watch?v=Z1Zzclc7AiE [17] https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/

What Are The Benefits Of Voodoo Flossing For Knee Pain

Based on the search results, here is a summary of the benefits of voodoo flossing for knee pain:


  • Reduces knee pain and discomfort ([3], [10], [14])
  • Improves knee mobility and range of motion ([7], [9], [12])
  • Enhances recovery by improving blood flow and flushing out swelling/inflammation ([8], [13], [15])
  • May provide small improvements in performance measures like jump height ([3], [14])
  • Can be used as part of injury rehabilitation ([15])


  • Evidence for efficacy is limited; more research is needed ([4], [9])
  • Must be applied properly to avoid adverse effects like numbness ([8], [12])
  • Works best when combined with movements that target knee mobility ([7], [8])
  • Those with certain medical conditions should consult a professional before use ([13])

In summary, while more evidence is still needed, voodoo flossing shows promise for helping manage knee pain and discomfort when applied correctly. It may provide benefits by improving mobility, enhancing recovery, and reducing swelling around the knee joint. Combining flossing with targeted knee movements seems to produce the best results.

Citations: [1] https://www.youtube.com/watch?v=TDeOftA1hwo [2] https://www.youtube.com/watch?v=5rHpp1QIOQg [3] https://www.researchgate.net/publication/341050160_The_Effects_of_Tissue_Flossing_on_Perceived_Knee_Pain_and_Jump_Performance_A_Pilot_Study [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [5] https://www.youtube.com/watch?v=VrHTh8J2CEY [6] https://www.mdpi.com/2077-0383/11/20/6054 [7] https://www.youtube.com/watch?v=57VdLmWryOI [8] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [9] https://www.physio-pedia.com/Tissue_Flossing [10] https://www.healthline.com/health/fitness/voodoo-flossing [11] https://www.hoopersbeta.com/library/can-voodoo-flossing-increase-climbing-performance-and-recovery-research-review [12] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [13] https://www.precisionopt.com/blog/2019/5/4/the-magic-of-voodoo-floss [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835546/ [15] https://bettertriathlete.com/recovery/voodoo-flossing-knee-band-rehab/

How Often Should You Voodoo Floss Your Knee For Knee Pain Relief

Based on the search results, there are no clear recommendations on how often to voodoo floss your knee for knee pain relief. However, here is a summary of what the sources say about frequency:

  • Most sources recommend using voodoo flossing for short durations of 2-4 minutes per session ([1], [3], [5]). Longer durations are not advised.

  • It can be used as part of a warm-up or recovery routine, suggesting it could be done before/after exercise ([2], [4], [7]).

  • Some sources describe using it 1-2 times per week as part of an injury rehab program ([8]).

  • One source recommends daily use for patellar tendon pain ([8]).

So in summary, typical sessions last just a few minutes, and it can be done as frequently as daily or as little as once or twice per week, depending on the individual's needs and response. Those using it for pain relief or injury rehab may need more frequent applications. It's likely best to start with less frequent use and increase as tolerated. Consulting a physical therapist can help determine the ideal frequency on an individual basis.

Citations: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [2] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835546/ [4] https://www.healthline.com/health/fitness/voodoo-flossing [5] https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/ [6] https://www.physio-pedia.com/Tissue_Flossing [7] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [8] https://www.reddit.com/r/crossfit/comments/2r0k65/voodoo_floss_personal_experiences/?rdt=61437

Tips for Using Voodoo Floss on a Swollen, Inflamed Knee

Here are some tips for using voodoo floss on a swollen, inflamed knee:


  • Wrap the floss band just above or below the kneecap depending on where the pain/swelling is located ([1], [3], [4]).
  • Wrap with moderate tension, about 50% stretch of the band, overlapping each wrap by 50% ([3], [4], [8]). Do not wrap too tightly.


  • Keep the wrap on for 2-4 minutes while performing knee movements like squats, lunges, extensions, and flexions ([3], [4], [7]). This helps mobilize the joint.
  • Target full range of motion with the movements to allow the compression to break up restrictions ([6], [8]).
  • Sit into a squat position for a minute before unwrapping to further mobilize the tissue ([3]).


  • Can help drive out swelling and inflammation ([3], [5], [8]). More effective than just icing.
  • Improves mobility ([4], [6], [7]).
  • Breaks up scar tissue and other restrictions ([6], [8]).


  • Avoid wrapping too tightly which can restrict circulation ([1], [4], [7]).
  • Do not use if contraindicated for your condition ([1]).
  • Consult a professional if unsure about proper application ([1]).

In summary, voodoo flossing a swollen knee can help flush out inflammation, improve mobility, and break up adhesions when applied correctly for short durations. Combining with knee mobilization movements enhances the effects.

Citations: [1] https://www.youtube.com/watch?v=57VdLmWryOI [2] https://www.youtube.com/watch?v=TDeOftA1hwo [3] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [4] https://www.youtube.com/watch?v=fZg8XgzZO-k [5] https://www.youtube.com/watch?v=HXHVuPeXTqM [6] https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/ [7] https://www.youtube.com/watch?v=5rHpp1QIOQg [8] https://www.precisionopt.com/blog/2019/5/4/the-magic-of-voodoo-floss

What Are Some Common Mistakes To Avoid When Using Voodoo Floss On A Swollen, Inflamed Knee

Based on the search results, here are some common mistakes to avoid when using voodoo floss on a swollen, inflamed knee:

  1. Wrapping the band too tightly, which can restrict circulation and cause pain, numbness, or tingling ([1], [7], [12]). The band should be wrapped with moderate tension, around 50% stretch.

  2. Leaving the band on for too long (more than 2-4 minutes), which can also impair circulation ([1], [3], [5]).

  3. Failing to combine flossing with knee mobilization movements like squats, lunges, extensions, and flexions, which enhances the effects ([3], [4], [7]).

  4. Not targeting full range of motion with the knee movements, which allows the compression to better break up restrictions ([6], [8]).

  5. Wrapping over the kneecap, which some find uncomfortable and restrictive ([10]). Better to wrap above or below.

  6. Using if contraindicated for certain medical conditions, like DVT, or without consulting a professional if unsure ([1], [7], [13]).

In summary, it's important to apply voodoo floss safely by avoiding excessive tightness, limiting duration, mobilizing the joint, and considering individual factors to prevent adverse effects on an already inflamed knee. Consulting a professional can also help determine proper application.

Citations: [1] https://www.healthline.com/health/fitness/voodoo-flossing [2] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [3] https://www.physio-pedia.com/Tissue_Flossing [4] https://www.reddit.com/r/crossfit/comments/97pei9/voodoo_flossing_the_knee/ [5] https://www.physiorx.nyc/post/what-is-voodoo-floss-and-should-i-use-it [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [7] https://physioflexpro.com/blogs/joint-care/voodoo-flossing-explained [8] https://www.physio-pedia.com/Tissue_Flossing?lang=en [9] https://www.revoptboulder.com/blog/2017/4/19/foot-and-ankle-gnar-be-gone [10] https://ellymcguinness.com/blog/voodoo-flossing/ [11] https://www.reddit.com/r/Kneesovertoes/comments/11drdhq/coach_keeps_trying_to_encourage_me_to_voodoo_floss/?rdt=42698 [12] https://www.wikihow.life/Use-Voodoo-Floss [13] https://www.youtube.com/watch?v=r0VxZ-h4Nmg [14] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [15] https://www.thysol.com.au/how-to-tape/general-knee-pain/ [16] https://physiologicnyc.com/voodoo-flossing-aka-muscle-flossing-explained/ [17] https://harmonychiro.com/weather-joint-pain/ [18] https://www.youtube.com/watch?v=_fWLyQsVFBQ [19] https://www.amazon.ca/Muscle-Floss-Bands-WOD-Nation/dp/B00YE4J63K [20] https://www.elitefts.com/education/3-ways-to-better-utilize-compression-floss-bands/ [21] https://bfpnc.com/blog/126278/Recovering-From-an-Ankle-Sprain-Using-Voodoo-Floss

Can Voodoo Flossing Help Heal a Torn Meniscus in My Knee?

Voodoo flossing is a method of soft tissue mobilization that uses a latex rubber band for compression during passive or active mobilization. It is known to help decrease tightness in certain areas, improve mobility, and reduce muscle soreness[2]. It has been used to treat various conditions, including knee pain[1][5][7][12][16]. However, the effectiveness of voodoo flossing in healing a torn meniscus specifically is not well-documented in the search results.

While voodoo flossing can potentially improve joint mobilization, joint range of motion, the mobility of connective tissue, and the quality of muscle contractions, it is not a substitute for professional medical advice or treatment[3]. It's important to note that most studies on voodoo flossing have been carried out on athletes and in the setting of post-injury, and the outcomes are inconsistent[3].

In the case of a torn meniscus, it's crucial to seek professional medical advice. While voodoo flossing might help with symptoms like swelling and pain, it's not clear whether it can aid in the healing of a torn meniscus. It's also worth noting that certain conditions, such as cardiovascular disease, may contraindicate the use of voodoo flossing[3].

In summary, while voodoo flossing may help alleviate some symptoms associated with a torn meniscus, such as pain and swelling, there is no clear evidence to suggest that it can help heal the tear itself. Always consult with a healthcare professional for appropriate treatment options for a torn meniscus.

Citations: [1] https://www.youtube.com/watch?v=57VdLmWryOI [2] https://www.healthline.com/health/fitness/voodoo-flossing [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9604749/ [4] https://www.youtube.com/watch?v=Z1Zzclc7AiE [5] https://www.youtube.com/watch?v=TDeOftA1hwo [6] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [7] https://www.youtube.com/watch?v=fxS5TcivHTM [8] https://www.physio-pedia.com/Tissue_Flossing [9] https://skyterrawellness.com/wellness/fitness/unravel-the-magic-of-voodoo-floss-bands/ [10] https://www.reddit.com/r/crossfit/comments/4hxj7j/advice_needed_using_voodoo_bands_for_knee_pain/ [11] https://bettertriathlete.com/recovery/voodoo-flossing-knee-band-rehab/ [12] https://www.youtube.com/watch?v=5rHpp1QIOQg [13] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [15] https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/ [16] https://www.youtube.com/watch?v=VrHTh8J2CEY

Can Voodoo Flossing Help My Knee Tendonitis?

Voodoo flossing, also known as tissue flossing, is a technique that involves wrapping a joint or muscle group with a specialized rubber band to apply compression. It is used to potentially improve mobility, manage pain, and enhance recovery. When it comes to knee tendonitis, voodoo flossing may offer some benefits, although the scientific evidence supporting its efficacy is limited.

Potential Benefits for Knee Tendonitis

  • Pain Management: Voodoo flossing might help reduce pain levels associated with knee tendonitis[5][14].
  • Mobility Improvement: The technique could improve the range of motion and mobility of the knee joint, which can be beneficial for those with tendonitis[1][6].
  • Recovery Enhancement: By potentially improving blood flow and flushing out swelling, voodoo flossing may aid in the recovery process[5][6].

Technique and Safety

  • Application: The band should be wrapped with moderate tension (about 50% stretch) and overlapped by 50% as you wrap[4].
  • Duration: It is recommended to keep the band on for a short period, typically 2-4 minutes, while performing movements that target the knee's range of motion[6].
  • Precautions: Avoid wrapping the band too tightly to prevent cutting off circulation and do not leave the band on for too long[4][6].


  • Evidence: The evidence for the effectiveness of voodoo flossing is not strong, with few studies showing significant benefits[1][5].
  • Professional Guidance: It is recommended to learn the technique from a physical therapist or trained professional to ensure proper application[4].
  • Contraindications: Individuals with certain medical conditions should consult a healthcare provider before attempting voodoo flossing[8].

In summary, while voodoo flossing may help with symptoms of knee tendonitis, such as pain and limited mobility, the evidence is not conclusive. It is important to use the technique correctly and with caution. Consulting with a healthcare professional is advisable to determine if voodoo flossing is appropriate for your specific case of knee tendonitis.

Citations: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [2] https://www.youtube.com/watch?v=57VdLmWryOI [3] https://www.youtube.com/watch?v=TDeOftA1hwo [4] https://ellymcguinness.com/blog/voodoo-flossing/ [5] https://www.physio-pedia.com/Tissue_Flossing [6] http://www.thephysiolab.com/news/2017/9/28/fascial-flossing-for-joint-mobility [7] https://www.youtube.com/watch?v=5rHpp1QIOQg [8] https://physioflexpro.com/blogs/joint-care/voodoo-flossing-explained [9] https://www.youtube.com/watch?v=H_kS9v8PaKw [10] https://www.reddit.com/r/Kneesovertoes/comments/11drdhq/coach_keeps_trying_to_encourage_me_to_voodoo_floss/?rdt=42698 [11] https://www.t-nation.com/training/tip-how-to-voodoo-floss-your-knee/ [12] https://physiologicnyc.com/voodoo-flossing-aka-muscle-flossing-explained/ [13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835546/ [14] https://www.youtube.com/watch?v=fxS5TcivHTM [15] https://www.roguefitness.com/voodoo-floss-bands [16] https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/ [17] https://www.wikihow.life/Use-Voodoo-Floss [18] https://www.mdpi.com/2077-0383/11/20/6054 [19] https://www.precisionopt.com/blog/2019/5/4/the-magic-of-voodoo-floss [20] https://www.healthline.com/health/fitness/voodoo-flossing

Are There Any Studies That Show Voodoo Flossing Is Effective For Knee Tendinitis

Based on the search results, there are a few studies that have investigated the effects of tissue flossing, also known as voodoo flossing, on various aspects of musculoskeletal health, including knee conditions. However, the specific application of voodoo flossing for knee tendinitis is not well-documented.

A scoping review found that tissue flossing might improve the range of motion and performance, speed up recovery, and decrease pain. However, the evidence is not strong, and the effect sizes reported by the studies are small to moderate, indicating a small to moderate magnitude of change[1].

Another study found that the application of flossing to the knee improved hamstring flexibility and single-leg hop distance in female college students[2]. However, this study did not specifically address knee tendinitis.

A pilot study found that flossing bands caused a reduction in perceived knee pain and improved vertical jump performance in young male recreational athletes[4]. Again, this study did not specifically address knee tendinitis.

In conclusion, while there are studies suggesting that voodoo flossing may have benefits such as improving range of motion, reducing pain, and enhancing performance, the specific application of this technique for knee tendinitis is not well-documented in the literature. More research is needed to determine the effectiveness of voodoo flossing for this specific condition. As always, it's recommended to consult with a healthcare professional for appropriate treatment options for knee tendinitis.

choose your best voodoo flossing band guide

Citations: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8176205/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8835546/ [3] https://www.mdpi.com/2077-0383/11/20/6054 [4] https://www.researchgate.net/publication/341050160_The_Effects_of_Tissue_Flossing_on_Perceived_Knee_Pain_and_Jump_Performance_A_Pilot_Study [5] https://www.hoopersbeta.com/library/can-voodoo-flossing-increase-climbing-performance-and-recovery-research-review [6] https://www.physio-pedia.com/Tissue_Flossing [7] https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=3471&context=ijes [8] https://www.mdpi.com/2076-3417/11/24/12052

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