Flossing for greater mobility and less pain

Reading time: 5 minutes

Maybe you've heard of it before: people wrap rubber bands around their knees, shoulders, or wrists – and the pain disappears. Welcome to the world of flossing! Learn how flossing works, what's behind it, and why more and more athletes and therapists swear by it.

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Contents
What is flossing?
What are the effects of flossing?
Where on the body does flossing work best?
How does flossing work?
Is flossing dangerous? When should flossing be avoided?
Studies on flossing – what science says
Conclusion: Small bands, big impact

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What is flossing?

Flossing is a compression technique using elastic bands . Joints or muscles are wrapped with a thick, elastic band, known as a floss band , and the affected area of ​​the body is then moved in a targeted manner. The goal is to improve the mobility of specific joints, reduce pain, promote regeneration, or work preventively.

Important: The term "flossing" is often used synonymously with "medical flossing." However, the two actually differ in their application and purpose.

Flossing or Medical Flossing? – The subtle difference

While flossing can be used during training or warm-up, medical flossing belongs in the hands of experts. Medical flossing is used by trained professionals , such as physiotherapists or osteopaths, following a professional diagnosis, using specific techniques and a clear treatment plan.

What are the effects of flossing?

The treatment method can bring about noticeable changes after a short time:

• More mobility: For example in the shoulder or knee after injuries or operations.
• Less pain: Many people report significant relief after just a few minutes.
• Short-term strength boost: Muscle strength can be increased for a short time – for example during training or when returning to exercise after a break.

Where on the body does flossing work best?

Flossing is used on joints, muscles, and fascia . Shoulders, knees, elbows, and wrists and ankles are particularly commonly treated with this technique. Usually, it is used to relieve pain and restore mobility—sometimes even when other (traditional) methods fail.

Did you know that many athletes floss before competitions to improve their performance? Flossing has also proven effective in physiotherapy – for example, for rapid pain relief and improved mobility in acute conditions. The possible applications are diverse: from prevention and recovery to immediate relief from injuries and the targeted treatment of chronic problems.

Typical applications for flossing:

• shoulder pain
• Osteoarthritis of the thumb, hip or ankle
• Injuries after twisting the foot
• Achilles tendon pain
• Tennis or golfer's elbow
• Scar adhesions after operations
• Tendon irritation or bursitis
• Restricted movement after plaster cast or immobilization
• Muscular tension and trigger points
  

How does flossing work?

Flossing involves wrapping an elastic band around a specific area of ​​the body with tension – either by you or by a professional such as a physiotherapist or trainer (medical flossing). While the band is in place, you actively move the area or allow it to move passively. This combination of pressure and movement can loosen adhesions in the tissue, promote circulation (sponge effect), and noticeably reduce pain.

Apply flossing step by step yourself

The compression technique may feel unfamiliar at first. To ensure the treatment is safe and effective, the SWATT method provides simple step-by-step instructions for your exercises:

• Screening : Select the part of the body that is restricted or painful
• Wrapping : Wrap the tape with 60–80% tension, pay attention to the direction and fix it well
• A tivation: Move in this area – actively or with help
• Time : Leave the tape on for 2–5 minutes at most
• Test /Repeat: After a short break you can repeat the process

3 tips for safe flossing

To ensure flossing remains effective and safe, you should follow these three tips during your flossing exercises:

1. Keep an eye on your skin: While flossing, pay attention to your skin on the treated area. It shouldn't become numb, too cold, or turn blue.
2. Less is more: Wrap the band loosely rather than too tightly and only wear it for a short time (1-2 minutes is often enough).
3. Hygiene: Clean your floss band with water after training, let it dry thoroughly, and protect it from sun or heat. This way, you can enjoy it for a long time and always stay hygienic.
   

Is flossing dangerous? When should flossing be avoided?

Generally, flossing is safe when used correctly. However, in certain situations, the pressure from the band can do more harm than good to the body. Therefore, flossing should not be used in cases of certain acute or chronic conditions. Avoid flossing if:

• acute inflammations or infections
• Thrombosis or cardiovascular diseases
• open wounds, skin problems or fresh injuries
• pregnancy
• Taking blood thinning medication

Tip: If you are unsure whether flossing is suitable for you, consult a doctor or physiotherapist beforehand.

Studies on flossing – what science says

Initial studies show that flossing can significantly improve mobility – for example, in the ankle – in the short term. In recreational athletes, the use of a floss band led to measurable success in mobility tests and improved jumping performance. These positive effects lasted up to 45 minutes after use. While noticeable improvements in sprint speed have not yet been observed and the available studies are still limited, the results so far are promising . Flossing could therefore establish itself as a useful addition to warm-up programs or physiotherapy treatments.

Conclusion: Small bands, big impact

Flossing isn't magic—but it sometimes feels like it! This treatment method can be particularly effective if you want to get fit faster or simply stay more mobile. Whether in the ankle, elbow, or other parts of the body—many people use flossing to mobilize tense muscles, improve mobility, or control minor swelling. The combination of compression and movement can help stimulate specific structures and support the removal of fluid. Some even report short-term improvements in muscle strength or noticeable pain relief.

One thing is clear: Flossing is not a replacement for therapy – but it can be tried as a useful addition to everyday life, training or regeneration.

>> Video tip: Vitality Flossing for athletic training and prevention - Interview with Philipp Konnerth

Sources:

• ARTZT thepro floss band – exercise instructions
  Source: Ludwig Artzt GmbH
• Patrick Weber – Effect of Flossing (Sportsmedicine Newspaper, 2017)
  Source: Sportsmedicine Newspaper
• Shape Up Business – Flossing (Spring 2017)
  Source: Shape Up Business Magazine
• VPT Magazine – Flossing with a System (04/2016)
  Source: Association of Physical Therapy eV
• Academy for Sport and Health – Flossing: What is it and how does it work?
  Source: akademie-sport-gesundheit.de
• Physiozentrum Schweiz – Flossing: A rediscovered treatment method
  Source: physiozentrum.ch
• Weber, Patrick – Flossing – A new method for treating pain and restricted mobility
  Source: Thieme E-Journals, 2017