Floss Band Knee Mobilisation


Using a compression floss band for increased joint mobility is certainly worth a try if you struggle with stiff, tight, painful knees. Or even if you have difficulty driving the knees out during a squat/achieving decent range of motion. Out in the trenches many of my clients have noticed a reduction in knee pain and improved knee mechanics during various leg exercises as a result from this knee mobilisation.

What You’ll Need
A floss band or a bicycle inner tube cut in half will work just fine.

How Does It work
Wrapping the band around a joint (knee, elbow, ankle etc.) a few inches above and below the joint and keeping the band nice and tight will create compression forces. This helps restore and improve sliding surface function to the underlying banded tissues as well as create a flexion-gaping force at the joint. This can help restore normal range of motion in the joint. Once the band is removed the tissues surrounding the joint will flood with fresh blood. Bringing nutrients to the area for improved recovery. One of the biggest advantages of using this banded knee mobilisation technique is you can closely mobilise the movement you want to improve.

How To Do It
Wrap the knee joint fairly tight a few inches below and above the joint. Start from the bottom and work your way up.

floss bands make for a great knee mobilisation

Start by performing some basics squats. Then sit into a deep squat position allowing the knee to come into deep flexion. You can also drive your knee out with your elbow. The whole drill should last for 2-3 minutes. Then unwrap the knee and perform on the other side. Once both knees are finished you can try performing a few more squats or basic leg movements such as lunges. You should instantly notice how much looser your knees feel. It can only be described as someone spraying some WD-40 into them!