Recent Studies
5/8/20253 min read
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The Effectiveness of Muscle Flossing in Reducing Knee Inflammation
Muscle flossing, also known as tissue flossing or Voodoo flossing, is an emerging technique used by physical therapists, chiropractors, and athletes to improve mobility, reduce pain, and decrease inflammation. It involves tightly wrapping an elastic band around a joint or muscle group while performing specific movements to create compression and tension, which may aid in healing and recovery—especially in the knees.
Recent research supports the potential benefits of muscle flossing for knee inflammation. A study published in Frontiers in Bioengineering and Biotechnology demonstrated that a three-minute flossing protocol significantly reduced chronic knee pain and improved muscle strength and stability in boxers with long-term knee issues (Kocur et al., 2024). Another pilot study showed a reduction in perceived knee pain and improved jump performance in recreational athletes after a short muscle flossing session (Rai et al., 2020).
The mechanism behind these benefits lies in improved circulation and decreased muscle stiffness. According to a systematic review in Physiotherapy Theory and Practice, the compression from flossing may help flush out inflammatory by-products while increasing localized blood flow, contributing to reduced inflammation and enhanced range of motion (Patel et al., 2024). Additionally, muscle flossing is believed to stimulate mechanoreceptors, enhancing proprioception and pain modulation (Driller & Overmayer, 2017).
While promising, muscle flossing should be applied cautiously and under guidance. Overall, current evidence suggests it can be a beneficial, non-invasive addition to knee inflammation management protocols.
Works Cited
Kocur, P., et al. “Effects of Tissue Flossing on Chronic Knee Pain in Boxers.” Frontiers in Bioengineering and Biotechnology, 2024.
Rai, M., et al. “The Effects of Tissue Flossing on Perceived Knee Pain and Jump Performance.” ResearchGate, 2020.
Patel, R., et al. “Tissue Flossing for Joint Mobility: A Systematic Review.” Physiotherapy Theory and Practice, 2024.
Driller, M. W., & Overmayer, R. G. “The Effects of Voodoo Flossing on Muscle Performance and Recovery.” Journal of Bodywork and Movement Therapies, 2017.
You can find Soda City Chiropractic | A Columbia Chiropractor at:
2205 Main Street, Columbia, SC 29201
Email: dcarr@sodacitychiro.com
Phone: 803-966-7689
Why a Wide Toe Box Matters & Top 3 Picks
A wide toe box in footwear allows your toes to spread naturally, supporting gait, balance, and overall foot health. Here's why it’s important, followed by the top three shoes that embody this design.
Benefits of a Wide Toe Box
Natural toe splay and alignment. Allowing toes to spread stabilizes your foundation and promotes proper foot alignment from the ankles to the hips.
Balances and protects joints. A natural toe spread improves balance and reduces strain on smaller foot joints, helping prevent issues like bunions and hammertoes .
Reduces overuse injuries. Wider toe spaces in neutral shoes are linked to lower rates of plantar fasciitis and stress fractures, particularly among runners.
Enhances comfort and circulation. Less crowding means fewer blisters, better air flow, and reduced nerve compression—critical for diabetic or neuropathic feet.
Conclusion
Prioritizing a wide toe box supports natural foot biomechanics, reduces risk of common foot problems, and improves overall comfort. Whether you're hitting the gym, running errands, or attending a formal event, Altra trailrunners, Go Rucks, NoBull, and Cole Haan dress shoes are top choices that blend health, performance, and style. If you're more into the barefoot lifestyle Vivobarefoot are a great brand to get. Again, I am not affiliated with any of these brands.
Works Cited
Costa, Salvador M., et al. “Effect of Spinal Manipulative Therapy with Stretching Compared with Stretching Alone on Full‑Swing Performance of Golf Players.” Journal of Chiropractic Medicine, vol. 8, no. 4, 2009, pp. 165–70. reddit.com+10xeroshoes.com+10runrepeat.com+10amazon.comtopoathletic.se
Movement Mantra PT. “The Science Behind a Wide Toe Box & Neutral Shoe.” Movement Mantra, 2023. movementmantrapt.com
Pinnacle Hill Chiropractic. “Wide Toe Box Shoe Benefits.” 2023. topoathletic.com+15pinnaclehillchiropractic.com+15ozbarefoot.com.au+15
Groundz. “6 Reasons Wide Toe Box Shoes Improve Gait, Posture and Foot Health.” 2021. reddit.com+3groundz.com+3runrepeat.com+3
RunRepeat. “7 Best Running Shoes With A Wide Toebox in 2025.” 2025. people.com+2runrepeat.com+2realsimple.com+2
Topo Athletic. “Why a Wide Toe Box Is Crucial for Runners.” 2023. topoathletic.se+1anyasreviews.com+1
You can find Soda City Chiropractic | A Columbia Chiropractor at:
2205 Main Street, Columbia, SC 29201
Email: dcarr@sodacitychiro.com
Phone: 803-966-7689