Reasons why you may choose to utilize a mobility band include:

• Pain modulation.
• Decrease myofascial type pain from muscle spasms and trigger points.
• To improve range of motion of a particular joint or tissue.
• To decrease edema and swelling.
• To reduce blood flow as part of a workout strategy such as blood flow restriction (BFR) training.
• To improve blood flow as part of a treatment OR as recovery/rehabilitation strategy in order to reduce edema or swelling in an injured area.

If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of deep compression.

Presently, there are few research studies on the effectiveness and efficacy of utilizing mobility bands. However, there is a lot of antidotal evidence including my own.

What we know from the existing research is that “flossing” appears to have the most impact on ankle mobility and performance. In particular, short-term increases in ankle dorsiflexion mobility can have positive effects on activities (such as squatting and single-leg jump performance) and reduce ankle pain.

Present studies investigating the effect of flossing on the shoulder and elbow joints are yet to show significant improvements in mobility or power. However, increases in elbow mobility were noted in tennis players that had an existing mobility restriction.

The exact mechanism of action on how and why mobility bands work is still under debate. The general feeling is that depending on the intended use of the mobility bands, there are likely multiple mechanisms of actions. One or more of the mechanisms are likely being emphasized to produce the desired effect. My thought is that there are three major systems affected when utilizing mobility bands: circulation (blood flow); fascial (mobilization); and neuromodulation (improved range of motion through a nervous system response).

Blood Flow

Blood flow is affected because of the amount of compression provided by the mobility band. An immediate effect on the tissues will occur. This happens when the mobility band is applied (restricting the blood flow), and when it’s taken off (allowing for a rush of blood to the area).

This can have two positive, yet different effects: to decrease swelling and to cause nutrients to be delivered to the affected tissues. If the mobility band is used over an edematous (swollen) area, then the mechanical compression from the mobility band can help to decrease the swelling. To enhance the effects of the compression, all one must do is repeatedly move the compressed area through a normal range of motion. This combines the body’s natural muscle pump with mechanical compression while more swelling maybe eliminated. This is a short term effect as the mobility band should only be applied for 60-90 seconds at a time. (This technique is probably not suitable for highly edematous areas or those who suffer from lymphedema.)

As the mobility band is removed, the body’s immediate reaction is to restore blood flow which can cause hyper perfusion of the tissues. This hopefully will cause additional nutrients to be delivered via blood flow into the affected tissues.

Fascial Mobilization

Another theory on how mobility bands work is via fascial shearing. By adding a compression force to a tissue and then sliding it back and forth, one creates a type of “tack and floss” motion that seems to affect soft tissue and fascia. This is effectively a method of self-fascial mobilization.

Compressing muscle groups and taking them through their range of motion creates a flossing effect (which is where the term VooDoo flossing came from) between individual muscles. Compressing the fascia while flossing the tissues (by moving the extremity back and forth) may break up adhesions in the fascia that exist. This will allow for better range of motion and movement while reducing pain by addressing myofascial restrictions.

The CTM Band has taken this concept and added small rubber knobs within the band to increase the intensity of the flossing. Depending on how the knobs on the band are positioned, this creates a more pin point tack and floss scenario. This particular band can be highly effective for muscle groups in the calf, quadriceps, and hamstring area. Use code MTA15 for a 15% discount. (CTM Band techniques are not typically performed during the acute phases of recovery. They are more for prevention /pre-hab or to be used during the sub-acute or chronic phases during rehabilitation/recovery.)

Along with the tack and floss theory and depending on where the mobility bands is placed (like over a knee or ankle joint); one may produce a significant enough compression force over a joint with the mobility band that it creates a distraction force. This may create extra room in the joint capsule. Mobilizing a joint with the VooDoo Floss Band allows that particular joint’s full range of motion (without restrictions). In this case, there is an actual mechanical force affecting tissue length and/or mobility. This could have a mechanical “mobilizing” effect if the capsule was tight, but it could also be affecting joint mechanoreceptors (neuromodulation).

Neuromodulation

By positioning the mobility band over a joint to cause a distraction force over the joint and within the capsule, thereby allows for improved alignment and freedom of motion within the joint. This can have a neuromodulation affect over the joint which allows for improved range of motion. Although this can be a mechanical change, it may also be a neuromuscular change where joint mechanoreceptors are activated in a positive way. This can allow you to more freely utilize the extremity that you applied the mobility band to. Neuromodulation may also be achieved just through the unique stimulation caused by the band activating neuromechanoreceptors. The mobility band likely has multiple effects at once; more research needs to be done.

How to Use a Mobility Band

When using a mobility band, you generally wrap it toward your heart. The goal is to create a large compression force around the restricted joint or tissue. To achieve this, wrap the mobility band starting 2-3 inches below the area you want to treat. Aim to finish wrapping about the same distance above the treatment location. While wrapping, overlap about half the width of the mobility band. For mobility, a stretch of around 50-75 percent can be applied to the mobility band at the area you are treating. If you have any leftover band, additional compression can be applied by making an “X” over the treatment area.

Once the mobility band has been applied, you can try moving into the position causing restriction or by moving the joint or limb in all possible directions. There are guidelines for how long to keep the mobility band on. A general rule is to aim for around 1-2 minutes.

The application of the mobility band is going to compress the underlying tissues. However, care must be taken to not over compress or injure tissues. Discontinue use if you begin to feel the following:

• You begin to feel numbness or pins and needles (a sensation of uncomfortable tingling or prickling).
• You suddenly feel claustrophobic.
• You are losing volitional control of the extremity.
• You are experiencing increased pain or instability within a joint.

The mobility band should only be applied on the extremities. It should not be applied over your trunk area or any acute injuries including fracture sites, blood clots, wounds or any tissue areas that may be extremely sensitive to compression. Do not utilize if you have any medical reason not to utilize this technique. Common sense should always be utilized when using mobility bands as a treatment modality. If you’re not sure, then please speak to a medical practitioner prior to utilization. If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of deep compression.

More specific instructions and examples on how to and why you may want to utilize a mobility band as part of a rehabilitation protocol (or even just to aid in recovery after longer runs) are covered in the Resilient Runner Program, which is designed to help YOU meet YOUR training goals by insuring you have the tools to avoid injury, recover quickly, and train at a peak level.

What’s Inside the Resilient Runner Program:

• Guidance on preventing and self-treating common running related injuries, including Hip Flexor Pain, Runner’s Knee, IT Band Syndrome, Piriformis Syndrome, and more!
• Specific guidelines on when and how to return to running after experiencing an injury.
• Rehabilitation guides with step-by-step photos demonstrating recommended exercises.
• Step-by-step instructions on how to apply Kinesiological tape.
• Downloadable podcasts, videos, and more!

If you’re tired of ongoing aches, pains, and injuries, learn how to become a resilient runner so that you can continue to train and compete in order to meet your goals!

I WANT TO BE RESILIENT!

Kinesiological Taping For Achilles Tendinitis

How does Kinesiological Tape Work?

• Sensory Theory (also known as the Gate Control Theory) – The basic premise of this theory is that the Kinesiological tape, when applied to the skin, activates sensory receptors present on the skin. These receptors relay information to/from the brain.  Since the sensory receptors are faster than other types of receptors (such as pain) the brain reacts to the sensory information first.  This can lead to altered movement patterns and awareness to the area.  It can also allow for decreased sensations of pain.  This theory is similar as to why we think topical analgesics (such as Biofreeze) work as well as why transcutaneous electrical nerve stimulation (TENS units) can reduce pain.
• Circulatory Theory – The basic premise of this theory is that the when the Kinesiological tape is applied with little tension it forms convolutions in the skin. These convolutions create channels and reduce pressure within the tissues, lymph system, and circulatory system which aids in blood and lymphatic flow.
• Muscle Activation Theory – The premise of this theory is that when the Kinesiological tape is applied at different levels of tension on the skin over the muscles and tissues, the Kinesiological tape can either mechanically or neurological increase or decrease muscle activation via a nervous system response.

Presently the truth behind Kinesiological taping is that we really don’t know exactly how or why it works.  Based on my clinical experience, I believe that the Kinesiological tape interacts with the body’s tissues in different ways depending on how and where the Kinesiological tape is applied.  Depending on how the Kinesiological tape is utilized, any one or combination of the three theories is likely correct.

Research states that Kinesiological style taping is at least as effective as other minimal interventions for musculoskeletal pain which may include topical analgesics like Arnica montana (Arnica Rub) or Biofreeze.

Research has also shown that taping can reduce pain acutely within first week of injury and possibly even in cases of pain which has been present for as long as three to four weeks (or longer).

Research concludes that there are some improvements in muscle and joint range of motion (ROM) and a reduction of pain.  However, because the improvement isn’t significant or long standing it shouldn’t be used as a standalone intervention.  Kinesiological taping is best used in combination with other interventions (such as manual therapy based techniques and exercise) which have been proven to affect outcomes over the long-term.

When Kinesiological tape is used in conjunction with other treatments, it may help speed up the recovery as the Kinesiological tape can allow for other techniques to be utilized more effectively due to the loss of pain, swelling or easing of movements.

Although there have been hundreds of research studies performed, the effectiveness of Kinesiological tape is still questioned primarily due to issues with research design.  Many of the taping applications are based on theory and not science.  Since there isn’t a consistent application pattern, the research studies aren’t comparing the same techniques over large enough patient populations to show a true effect.  In addition, researchers still need to quantify how much tension is actually being used and the actual Kinesiological taping technique being used versus other types of techniques or interventions.

Unfortunately, without better quality research it’s unclear if the results shown in many of the studies are due to an actual effect or through placebo.  For now, none of the studies show significant benefits regarding long-term pain alleviation or improved strength or range of motion (ROM).  So for now, the main conclusion is that Kinesiological taping should be used only as a short-term treatment in combination with other treatments.  I personally use Kinesiological tape, and I often find that my clients experience success with specific tape applications for different conditions.

What do you use Kinesiological Tape for?

• Reduce pain
• Reduce swelling and edema
• Support muscles and joints
• Reduce muscle tension
• Increase strength
• Improve performance
• Enhance or correct movement patterns through stimulation of sensory receptors
• Provide compression
• Enhance healing by slightly lifting skin away from sore or injured tissues to improve blood flow and lymphatic drainage
• Support injured joints and muscles without impeding range of motion (ROM)

There are dozens of companies’ now manufacturing Kinesiological style tape.  There are many high quality tapes being manufactured with all kinds of colors, designs, and variations in adhesive quality and elasticity.  Personally, my favorite brands are based on price point and actual use.  This includes ease of application and how long the Kinesiological tape actual stays on.  The brands I use most include:  Kinesio Tape, RockTape, Thera-Band Kinesiology tape, Spider tape, and KT TAPE.  Although there are many more brands available, I have not personally used them.

There are many different applications Kinesiological taping can be used for.  Like any treatment modality, it can work wonders for one person and do nothing for another, but should we really be surprised?  Many of our most popular pharmaceuticals are no different.  Kinesiological taping has the benefit of rarely having significant side effects.  There are rarely side effects to utilizing this style of tape as the products utilized tend to be very hypoallergenic.  Occasional skin irritation has been the only noted side effect I have known of in my clinical experience.  In order to avoid skin related issues (including application and removal tips), please refer to Skin Care with Taping.

I have found success with utilizing Kinesiological taping as an adjunct treatment strategy and as part of a complete treatment approach.  If you are interested in specific applications for different conditions, please see the following in which I demonstrate different taping techniques.

Step-by-step guides:

Kinesiological Taping for Osgood-Schlatter Disease

Kinesiological Taping for Patellar Femoral Pain Syndrome

Kinesiological Taping for Shin Splints

Video:

How to Apply Kinesiological Tape When Treating Achilles Tendinitis

Books with step-by-step guides specific for ankle sprains and low back pain:

The Physical Therapy Advisor’s Guide to Treating Ankle Sprains and Strains

The Physical Therapy Advisor’s Guide to Treating Low Back Pain During Activity and Exercise

Have you tried using Kinesiological taping before?  If so, what was your experience like, and did it help you?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

In this video, I demonstrate the proper technique for performing shoulder pendulum exercises. Shoulder pendulum exercises are frequently utilized early in the rehabilitation process to help maintain a basic amount of shoulder motion as well as to promote blood flow to aid in the healing process.  When performed correctly, these important exercises provide very little stress to the recovering structures.  Pendulum exercises help to maintain a baseline amount of motion which is critical in promoting blood flow for proper tissue healing, for pain management, and in order to avoid frozen shoulder syndrome (adhesive capsulitis).  Shoulder pendulum exercises are typically one of the first exercises allowed post-surgery or shoulder injury in conjunction with elbow, hand, and wrist exercises (depending on the injury).

In this video, I explain the basics of how to properly perform pendulum exercises. Although these exercises are basic, they are typically performed incorrectly by utilizing active motion instead of a passive motion.  Pendulum exercises are commonly utilized after rotator cuff repair, sub acromial decompression surgery, collarbone fracture and/or surgery, total shoulder replacement/total shoulder arthroplasty, and frozen shoulder (adhesive capsulitis).

Have you performed shoulder pendulum exercises before? If so, did you make these common mistakes?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

In this video, I demonstrate how to utilize over-the-door shoulder pulleys.  Shoulder pulleys are an excellent way to use active assistive motion to regain motion in the shoulder post injury or surgery.  In this video, I explain the basics of how the shoulder pulley works.  They are frequently utilized early in the rehabilitation process to not only help regain motion, but to also promote blood flow which aids in the healing process.

Shoulder pulleys are commonly utilized after rotator cuff repair, sub acromial decompression surgery, collarbone fracture and/or surgery, total shoulder replacement/total shoulder arthroplasty, and frozen shoulder (adhesive capsulitis).  I also instruct many of my clients to utilize shoulder pulleys for pain management as well as a prevention strategy for arthritis and loss of shoulder motion and function.

Have you used shoulder pulleys before? If so, what was your favorite way to utilize them?  Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!