Voodoo floss for knees
Due to the nature of all physical sport you'll often need a performance tool in your gym bag to target specific trigger points and keep your mobility on point. From training with a weighted vest to running, the knee's of every athlete take a battering that can restrict movement. So if you're buying Voodoo bands for physiotherapy of your knees then we suggest doing the following:
1. Start by wrapping below your patella with the voodoo band at around 40-50% tension (max stretch) whilst keeping the knee slightly bent, then keep wrapping upwards until the band is between 2-3 inches above your kneecap.
2. Lay on your back with your knee raised off the ground.
3. With your toes pointing upwards, slowly extend the knee away, then back towards you.
4. Do this a number of times then unwrap the voodoo band
voodoo floss for shoulders
As with all injury prevention, it's important for the athlete to start working on shoulder physiotherapy for mobility and movement, quickly. We recommend the following.
This is a 2 person job.
1. Hold your arm straight, and your palm around 15 inches away from your body.
2. Start wrapping at the top of the shoulder and work down the bicep with around 30% max stretch in the band
3. Work back up the bicep without the band bunching under the armpit
4. Next, hold on to a door handle (or loop a pull-up band around an upright) and slowly stretch out the arm and shoulder whilst making sure you don't bend the arm
5. Do this for 1 minute (2 if you can handle it), then release the band.
voodoo floss for elbows
If you're an athlete that has spent any time weight training or working a punch bag you will notice that over time you might have lost a little 'range' in your elbows. So to combat this we suggest the following.
1. Start by wrapping the band with a straight arm a couple of inches above the elbow, then carry on wrapping down until you're a few inches below the elbow.
2. Go back up and down until you're happy that there's enough compression on your arm
3. Next, perform controlled bicep curls so that your arm reaches a 90-degree angle, then slowly take it back down to the straight position. You can also rotate your hand/wrist slightly to make the elbow work harder
4. Do this for a minute at a time then release the band
Note: You'll notice that your hand will lose it's colour and will probably go a paler shade of your skin tone. When it does this, release the band.
voodoo floss for ankles
A common complaint that many athletes have is a pain in their ankles. This is especially true if their main activity involves frequent, sharp compression of the landing foot, such as kicking in football or jumping. Trouble usually happens out of the blue and can happen suddenly, often resulting in swelling of the tissues of the ankle. So to effectively relieve the discomfort we recommend the following physiotherapy.
1. Start wrapping the in the middle of the foot, above the arch with the voodoo floss band
2. Tightly wrap up and over the heel until you're roughly 1/3 of the way up the shin. Then go back down over the area already covered, again making sure that the band is tightly wrapped
3. When you've finished the wrap slowly bring your toes towards you as far as possible, pause for 2 seconds, then relax back into the natural position.
4. Keep your leg straight when performing the exercise
5. Do this for no more than 1 minute then remove the muscle floss.
Note: This wrap is intentionally firmer than most other wraps so whenever your toes, ankle, or leg starts to feel more than a little uncomfortable, remove the compression. This is especially true of our bands due to the fact that they're made from natural latex rubber.
