VooDoo Techniques – VooDoo Bands That Is

Over the past 6 or so months I have been experimenting with VooDoo bands promoted by Kelly Starrett of mobilitywod.com on both myself (knees) and a large range of patients. These bands have been very valuable tools for me, especially for their relatively low price (less than $30 at roguefitness.com).

VooDoo Bands

Multiple techniques for using these bands can be found throughout the Internet. The following are among my favorite techniques.

Squat With VooDoo Bands

Inability to squat deep or lack of full knee flexion: this has been the most impressive to me so far. Co-worker had 2 ACL reconstructions 3+ years ago and as a result could not squat to parallel or flex his knee past 90 degrees doing standing hamstring curls. I took one band and wrapped it around the patellar tendon and another band and wrapped just above the knee cap. Had him perform 25 squats as deep as possible. After I removed the bands he could perform a full squat and active knee flexion in standing was improved by 20+ degrees (and full passive knee flexion). Not too bad for 2 minutes of work!

Ankle Mobility with VooDoo Bands

Ankle sprains: wrap the entire ankle beginning on the foot and wrapping up towards the lower shin. Perform active range of motion and walking while wrapped. On and off with the bands for a few minutes at a time. This will quickly reduce swelling and improve motion.

Knee VooDoo Band Mobility

Total Knee Replacement: Wrap the while knee starting below the knee cap and working up. Perform quad sets and/or heel slides for knee flexion. Will quickly improve ROM and freedom during walking.

General knee achiness: Perform the same technique as above plus some walking/squatting. Works wonders for me after I’ve lifted heavy several days in a row and my knees feel old and cranky.

  One thought on “VooDoo Techniques – VooDoo Bands That Is

  1. June 15, 2014 at 4:10 pm

    Zach,
    I have some VooDoo bands too and like them a lot. I have been trying to get a better understanding of what’s actually causing the changes, do you have any info/articles on that? I like the site too, keep it up!

    • June 15, 2014 at 4:14 pm

      No references for this but a few theories I have heard. 1 grabbing whatever tight/bound up tissues there are and getting them sliding again. 2 temporary restriction and then release of blood flow to the area. 3 compression of joint creating a slight distraction and pushing swelling out

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