The Effects of Tissue Flossing and Static Stretching on Gastrocnemius Exertion and Flexibility

BACKGROUND: Tissue flossing is a new method aiming to improving range of motion (ROM), pain, and enhancing injury prevention. Tissue flossing involves passive twisting and active movement with the muscle or joint tightly wrapped with a floss band. However, evidence is lacking regarding the effects of flossing. OBJECTIVE: To compare the effects of flossing and static stretching (SS) on gastrocnemius (GC) function. METHODS: Twenty healthy young men received three interventions (Flossing, SS, Rest). The experimental intervention involved flossing using a floss band (Sanctband COMPRE Floss (TM) Blueberry), and the control intervention involved SS for 5 minutes. The following outcomes were measured before (pre) and after (post) each intervention: dorsiflexion ROM, passive moment, fascicle length, muscle hardness, maximal isometric voluntary plantar flexion contraction, rate of force development (RFD), and muscle activity. RESULTS: The pre-post changes in RFD 0-50 and RFD 0-100 ms were significantly higher with Flossing compared to SS. The pre-post changes in dorsiflexion ROM was significantly higher with Flossing compared to Rest. CONCLUSIONS: Flossing on GC improved RFD 0-50 and RFD 0-100 ms with an increase in dorsiflexion ROM unlike SS. Research is warranted whether flossing before exercise may be more beneficial than SS for injury prevention and physical performance enhancement.