How to use Floss Bands for Rehab

I’ve been through all kinds of rehab treatments for the many times I have busted up my body in training and on race day.  A round of epidurals in the old back, chiropractic, “rolfing” and other deep tissue work – they all have their place and DO work, but at different speeds and the extent of recovery will vary with each individual.

And then in the second phase of treating an injury active recovery methods like yoga and Pilates tend to help once the initial inflammation of a pull or strain has subsided a bit.

floss bands











But I came across a new methodology about a year-and-a-half ago that’s nothing short of amazing for both injury prevention AND treatment – band flossing, or simply “flossing” among the in crowd.

First seeing this used by competitive cross-fitters and power lifters, I had to give it a go with a recent nagging knee strain that wasn’t responding to my other attempts to get the pesky join back in line.  Short story: it worked pretty well and is now a part of my warm up and cool down regimen.  Here’s some more about this cutting edge rehab modality.


When you can use Floss Bands?


Floss bands aren’t going to be much use with spinal issues, but seem to be well-suited to the following:

  • ankle mobility
  • shoulder internal rotation
  • anterior knee pain, lateral knee pain
  • infra-patella pain or pain under patella
  • upper thigh, hamstring
  • upper arm, forearm and elbow

Each of these areas and their relevant functions call for a distinct way to wrap the floss bands. If there is a problem with how the compression bands are wrapped, the whole process will be ineffective. Wrapping the floss bands too loosely or tightly is not recommended. And definitely don’t use floss bands on bruises or open wounds, even if there is a bandage. Do not use these bands in case of severe injury such as fractures or torn ligaments. Use floss bands for very short periods of time, usually 45 seconds to two minutes at a stretch and you should unwrap the bands if there is any tingling sensation, if the skin turns pale or if there is any indication of increase in blood pressure. Floss bands work best when used sparsely and only around the affected muscle, joint or tissues.


How to use Floss Bands for Rehab


Always opt for optimal tension while using floss bands for the first time. You don’t want it to be loose and you definitely don’t want it to be too tight. Just have enough tension to allow the range of motion or the workout you are about to undertake. When you are using floss bands on shoulders, wrap away from your body so you should go clockwise on the right shoulder and anticlockwise on the left shoulder. Start wrapping at the top of the shoulder and continue wrapping till about mid arm. Tuck the end when you are done with the length of the band. Rotate your arm and test the motion. Remember to keep the time-under-tension below 2 minutes. Finish the shoulder exercise and then remove the band before moving to any other joint or muscle where you may need the band.


When you have to use floss bands on the elbow, start above it and ensure fifty percent tension on the compression band, wrap the band away from your body and ensure seventy five percent tension, wrap till just under the elbow and then move up wrapping the arm till above the elbow. Tuck the tip of the band. Straighten the arm and bend it to feel the range of motion and adjust tension if needed. Wrists and hands can be wrapped in the same way. Start with the hand, wrap the band two to three times and then bring it towards the wrist, wrap it around the wrist a few times depending on the length of the band and then go back to wrapping the hand. Tuck the tip of the band under itself at your palm. Grip this part if you want and test the range of motion of your wrist by bending it up and down as well as sideways and circular motions. Flex your hand and form a fish to see if you have any pain or discomfort due to the tension.

floss bands on thigh

Wrapping techniques for thighs and hamstrings are the same. Start wrapping the lower quad to the middle part of the thigh and back to where you started. Do squats and check how you feel. When you wrap floss bands around knees, do not cover the whole knee. Focus on lower or upper parts of the knee depending on the focal point of the pain. Use the back of the knee to go up or down the knee cap. The same technique must be used for ankles. Do not cover the entire ankle.

For a more visual walk-through there are a couple of great videos on YouTube when you search “how to use floss bands”.

The Tabata Formula – Fad, or Fat Shredder?

There are plenty of exercise fads are billed as the “next big thing in fitness”, only to fade into obscurity quickly. If you’ve been a fan of HIIT. training (as I have been for years) then you might want to check out Tabata.

You may not realize that workouts which are shorter-than-average often have the capacity to burn insane amounts of calories! Tabata delivers in this important respect – you can go hard, or you can go long, but you can’t truly do both!

With its origins in Olympic training Tabata can’t really be considered a fad, especially for how long it’s been around.

Get Better Results from Shorter Workouts

At the core of this training regimen is the ability to burn more fat in less time. Tabata is a popular type of HIIT (high-intensity interval) training which is composed of 8 rounds of super-high-intensity exercises, which are performed with an interval of “twenty seconds on, ten seconds off”.  This is extreme even compared to many HIIT programs that run one minute of intensity followed by 30 seconds rest, then repeat.

This regimen was created in Tokyo seventeen years ago, by Izumi Tabata. Fat-burning was not the original intent but rather to maximize athletic speed, output and recovery between sets. dr tabata

The creator of this workout style was employed as a researcher at Japan’s National Institute of Fitness and Sports. He developed these innovative workouts in order to assist athletes with their aerobic and anaerobic conditioning.

What Are These Workouts Like?

This type of workout usually lasts for just four minutes. It’s made up of repetitions which last twenty seconds each. The repetitions are intense exercise – think hyperventilation! After the twenty seconds of intense exercise, there is a ten second rest period, usually where I am gasping like a landed fish.

You’ll need a stopwatch or a workout buddy; don’t trust yourself to count accurately when under that kind of torture.

While it’s an “4-minute workout” I find that a good 10-minute warmup with some kind of cardio prior to the Tabata session is more effective, and easier on the joints.  Schedule a couple of cool-down minutes afterwards too.

Why Are These Workouts So Effective?

Studies have demonstrated that training of this type boosts the human body’s capacity to burn fat during the daytime. Basically, it helps you to burn fat hours after you’ve completed your short workouts! If you choose typical aerobic training over Tabata, your body will burn fat only while you do the aerobic training.

These workouts also raise VO2 max in certain people. VO2 max is the maximum quantity of oxygen which is utilized during workouts.

Who Are These Workouts Right For?

Understand that this workout style is very demanding. Many people hear the 4-minute workout part and think it’s a cinch – make no mistake, we’re talking about a 4 minutes beatdown that should leave you a slobbering mess if you’re doing it right.

The creator developed this form of exercise to help a speed skating team boost its fitness. As you can imagine, the speed skaters were rather fit to begin with! These workouts boost cardiovascular fitness and improve muscle endurance. To get through these intense workouts, you will need basic fitness, as well as mental toughness. You’ll have to push yourself through the workouts, because they are very hard workouts!

I recommend being in very good shape before embarking on this style of training. While you don’t need to have the conditioning of a competitive speed skater, you shouldn’t try these workouts if your idea of daily training is a stroll to a shop around the corner.

Tabata is perfect for those who already lead active and athletic lifestyles. It was designed to condition athletes. If you want to access a body which performs better during longer sessions of physical exertion, Tabata will deliver the right benefits.

But of course if you’re new to exercise talk to your doctor and get clearance for this kind of intense workout, or take his advice for adjusting the program for your situation.

Which Exercises are Performed?

Really, there are dozens to choose from. It’s possible to do it on fitness machines such as stationery bikes, elliptical machines and stair-climbers. Some people use real bikes or climb real stairs. Others use battle ropes, row or sprint. Some weighted exercises can work too like dumbbell thrusters or squats. In general, coaches and athletes like the following exercises the best:

Front Squats – Front squats which are performed with lighter weights are good because they activate a greater number of muscle groups. They are simple to begin and to complete. They will make you cry however (at least for me).

Kettlebell Swings – These swings with kettlebells boost coordination and conditioning and they feature rapid setup, which means that it will be simple to transition between your breaks.

Upper and Lower Body Combo – When you combine lower body and upper body exercise, you may stop certain muscles from getting tired. Go for four rounds of upper body exercise and then do four rounds of lower body exercise. One idea is four rounds of push-ups and four rounds of lunges.

If you want fast and efficient training, Tabata may be perfect for you. So, why not give it a try?

Giving Pilates a Try

Work Some Pilates into your Training


If you’ve been pounding your joints, connective tissue and muscles for any length of time, read on.  Staying in the fitness game requires getting real about recovery and occasionally rehab.  You might think of Pilates as some kind of fad and have zero interest in it at this point, but let’s get into it a bit and see if your not convinced to give it a try.

Pilates, created by renowned German gymnast Joseph Pilates, was originally established to provide war veterans that were struggling with their mobility a low strain method to enhanced recovery and has since gone on to become one of the most effective all-natural approaches to physical rehabilitation – but that’s really just part of its application.

pilates class

With the essence of this approach being a series of repetitive muscle contractions and physical movements/stretches that challenge each muscle group in the body, Joseph Pilates was onto something decades before it would catch up with the mainstream of fitness ethos.  That is, that training for stimulation of the entire body in muscle development and recovery trumps isolating only “beach muscles” commonly the focus of so many weightlifting programs


And while Pilates has evolved into something completely different today (dare we say commercialized for the masses) than it was back then, the root philosophy of this physical regimen stays the same. Along those lines the benefits of Pilates endure as well, giving you the ability to strengthen your core, stabilize your spinal system, and improve overall strength, flexibility, pliability, and elasticity.

Think about the importance of THESE fitness goals as we age and stop chasing “glamour metrics” like poundage hoisted.  There’s something to be said for being able to tie one’s shoes without pain!


With Pilates, you’re able to not only get stronger then you are right now and rehabilitate injuries – but there’s a legitimate fat-burning component to it as well – I found this out on my first serious 12-week Pilates experiment and was pleasantly delighted by this!


Is Pilates for everyone?  Well heck yes!


While some of the more advanced Pilates movements are going to require you to have a foundational level of fitness and a certain amount of flexibility and pliability (a lot like yoga), the overwhelming majority of Pilates movements can be done by beginners without any basic level of fitness whatsoever – though you might not be able to do them to the same degree as those that have a little bit of more fundamental fitness under their belts.


Folks of all ages have been taking advantage of Pilates for years to rehabilitate and rejuvenate their bodies, and you’ll be able to as well!


How do I get started?


I recommend going to the source for the fundamentals of Pilates, and the video below is pretty legit as well.  But if you are serious about making the most of this exercise and rehabilitation process, you’ll want to find a local Pilates practitioner and learn from someone with training and a deep background in it. Trust me, one session with a solid teacher is worth more than a dozen mistake-laden attempts trying to noob your way through a book or tutorial.


Instructors will have different certifications that you can verify (and make sure you do), and the odds are pretty good that you’ll be able to find at least a handful of instructors, groups, and classes in your local area so that you never have to worry about struggling to find a personality that really meshes with you.


What do I need to begin?


Good news! You don’t need to buy doodely-squat! In the first stages especially all you really need are comfortable clothes and maybe a yoga mat and you are off to the races!


Some classes may introduce resistance bands or weighted balls later down the line, but for the most part all you need is your own bag of bones to enjoy everything that Pilates has to offer. Of course you can also get your hands on DVD programs designed for the solo practitioner but again I do recommend at least getting yourself out to one class to avoid bad beginner habits.  Try it out – a looser you awaits!


Meditation Tools for Workout Power

Meditate with these Tools to Blast through your next Workout!

Maybe you’re brand new to meditation and need some tips on how to start, or maybe you’re an expert on doing it yourself and are considering adding some new elements to your meditation. Either way, we’ve got you covered. Here are some things to consider that will most certainly enrich your sitting sessions and help get you centered, calm and ready to enter the quiet places in your mind.


  1. Set the Scene

Create a space in your home or a whole room if you like that speaks to the serenity you wish to enter into in your mind and soul. Set a place by a window for natural light and have some natural elements there, perhaps on the windowsill. Consider including a bonsai tree or other potted plants, and remember to care for them before each session. Meditation is upkeep for the soul and nourishing something outside of yourself will help remind you of that. Other items might include a zafu meditation pillow, some incense, a gong or Bluetooth speaker for your meditation music, and some religious statues.


  1. Singing Bowls

The benefits of a Tibetan singing bowl go far beyond providing music. It has been observed in scientific studies that the sounds created from a singing bowl can create a sense of calm in the brain and reduce the level of stress hormones within our body. If you’re having trouble entering a calm state of meditation, try starting with 15 minutes with a Tibetan singing bowl and see how it changes your mood.


  1. Gemstone Malas

On top of providing some healing, malas can also help you track the number of times you’ve repeated your mantras, much like a rosary. When worn daily, it also serves as a call to your mind to make space for meditation within your day.


  1. Books on Meditation

There is always deeper to go in your meditation journey, and with an abundance of resources on the web, you’re sure to find what you need to enhance your experiences. Search according to religion if you want your meditation to appeal to your spiritual beliefs. There are many books on meditation within Buddhism, Hinduism, Christianity, Judaism and more.


  1. Meditation Apps for Smartphones

Whether you need a soft alarm to signify the end of your session and draw you softly back into reality, desire to learn mantras or just wish to log your sessions, there’s a variety of apps with different bells and whistles to help you start or advance further in your meditation journey.


  1. Isochronic Tones and Binaural Beats

If you majorly struggle to stay focused for meditation like I sometimes do, this is what you’ve probably been looking for. Often referred to as brainwave entrainment, specially formulated meditation programs using binaural beats and isochronic tone frequencies can help distracted meditators get into the groove a lot easier.  These come in MP3 format, on CD’s (if you’re still into that kinda thing), and speaking of apps for meditation, you can find brainwave entrainment apps for iPhone and Android. Whether you want gongs, affirmations, or the soothing sounds of nature there is a large volume of these programs now available. Music and sound can help add another element of centering peace to your session. Make a Spotify playlist or check out YouTube for some inspiring add-ons.


  1. Use a Meditation Guide

This could be one of the pricier options of course.  There are likely an abundance of group meditation courses around you taught by a guide.  The experience of a legitimate guru could fast track your success, but it’s also easy to waste money on classes that are too generalized.  Plus you might not actually attend.  Sign up for a free trial class and see if it adds or detracts from your experience.