Back in 2016 we’ve published an article about flossing bands.
Voodoo Floss Bands for Wrist, Elbow, Ankle, Knee, Shoulder
In this article we are going to go in depth with some tennis elbow (lateral epicondylitis) flossing bands how tos.
Tennis Elbow – Lateral Epicondylitis – not a -itis
Lateral epicondylitis (tennis elbow) seldom involves inflammation of the epicondyle. Despite the ending -itis, and like other conditions named tendinitis, lateral epicondylitis is not an actual inflammatory problem and involves collagen breakdown in the tendon fibers, which is in fact “tendinosis”. To heal the condition there should be reduced tension on the tendon fibers in question and a reduced hypertonicity in the muscles associated with it.
The key problem in “tennis elbow” (lateral epicondylitis) is with the common extensor tendons of the hand and wrist. The fibers of the extensor carpi radialis brevis muscle (ECRB) seem to be affected most. ECRB has a quite small attachment area on the lateral epicondyle. That’s why the force generated by the muscle is highly concentrated in a tiny, localized area. Yet, any of the muscles extending the wrist could be involved in this condition.
The main goal in lateral epicondylitis treating is a repairing of the damaged collagen fibers in the tendon in question and restoring it to a functioning, healthy state. This relies on reducing and/or eliminating all the stress factors that led to the condition — tendon damage. Rest from loading activities is required for this repair to occur.
It does not mean full inactivity, but merely a reduction in stress activities that aggravate the condition.
Rehabilitative exercises are used to heal the damaged tendon tissue by means of revascularization and collagen repair. Their goal is to improve overall endurance and strength in the muscles of the whole kinetic chain involved in upper-extremity activities. It includes muscles of the neck, shoulder, elbow, and arm. However, if one is engaged in strength training activities while the tendon tissues are still damaged, it can only worsen the condition. If the condition is not sufficiently aggravated, strength training is beneficial.
Patients may search for the short-term relief offered by anti-inflammatory drugs (including corticosteroid injections). There is, indeed, usually some pain relief occur, but their contribution to healing of the problem is dubious. Actually, their use can be harmful to overall tendon healing.
Using Flossing Bands for Tennis Elbow
As in traditional approaches, rest from offending activities is a crucial part of the healing process. There are several other factors that are essential for effective soft-tissue treatment of lateral epicondylitis. Because a primary problem in this condition is excessive hypertonicity in the muscles that attach at the lateral epicondyle, reducing muscular hypertonicity is a primary goal.
For better results use sticky floss bands, the surface of the band should grip the skin thoroughly in order to provide a better shearing force to fascia layers under the skin. It’s not about a big brand, it’s about the right brand. We used sticky black bands by ValeoFM.
Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
Flossing technique for tennis elbow
- Fascia antebrachii (forearm fascia) flossing (A).
- Exercise deep-front stretch (B), flexor stretch (C), and extensor stretch (D) in sequence.
- Remove the floss band, wait 1 minute.
- Elbow flossing (E).
- Exercise flexor stretch (C), extensor stretch (D) and elbow gapping (F) in succession.
- Remove the band, wait 1 minute.
- Fascia brachii (upper arm fascia) flossing (G).
- Exercises deep-front stretch (B) and triceps stretch (H) in succession.
- Remove the band, wait one minute.
- Repeat the entire cycle 2-3 times.
A. Wrapping forearm (Fascia antebrachii)
These wrapping instructions are applicable to other zones too.
Supination (pictures above)
Put your arm in supination (external rotation of the arm) and wrap as pictured on the left.
The pull is about 50% of tensile strength.
Pay attention to the wrapping direction.
Pronation (pictures above)
When your arm is in the pronated position (internal rotation of the arm), pull the band in the opposite direction compared to the previous wrapping directions.
To treat the fascia stronger, it is advisable to use both of the techniques above and change the starting position and the pulling direction. This leads to a very intensive mobilization of the fascia layers.
B. Deep Front Stretch
This stretching improves the fascia mechanics of the deep frontal arm line.
In the lunge step, stand sideways to a swedish bars (or a wall) and extend the arm and hold the bar (position 1).
Actively guide the arm behind the trunk and try to extend your arm.
Hold this position for 3 seconds.
Switch the hold to position 2.
Repeat 5 to 10 times.
C. Flexor Stretch
This improves the fascia mechanics of the superficial frontal arm line.
In the push-up position, guide the arm so that the fingers are pulled toward the body.
Make deep inhale and deep exhale.
Hold this position for 3 seconds.
Stand up and relax the hand.
Repeat 8 to 10 times.
D. Extensor Stretch
The same as before but now the back of the hand is touching the ground.
E. Elbow Flossing
Start wrapping the elbow from the area below it.
Use 50-70% tensile strength.
F. Elbow Gapping
This mobilizes the joint capsule and improves the flexion ability of the joint.
For this technique, you can use a soft foam roll, or just use a towel. Do it in a quadruped position.
Hold the position for 3 seconds, then release the tension slightly.
Repeat 8-10 times.
G. Wrapping the Fascia Brachii
Engage 60% of tensile strength.
Wrap the area between the shoulder and elbow. Start from elbow and wrap up to the shoulder.
H. Triceps Stretch
This improves the fascial mechanics of the fascia brachii.
Take a hip-width stand and stretch your arms upwards.
Grab the elbow of the wrapped arm with the other hand and pull the arm to the side. Hold for 1 to 2 seconds.
Release tension.
Repeat 8-10 times.
