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Used as part of your treatment for an ankle sprain.



  • This exercise will mobilize the ankle ‘sideways’ and so starts to stress the damaged ligaments
  • It should only be started when pain allows and healing is established
  • Simply turn the feet so the soles point outwards and then inwards
  • The movement should be gradual and within the limits of pain
  • Circling the ankle will also move the joint into these positions


How Often?

2 sets of 20 reps, twice daily








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Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

Tim Tian has taken the scraper idea and supercharged it, creating a manual, triangular tool that blends heat and vibration therapy. “Cold blades stiffen muscles, blocking a deep release,” he says.

The heated scraper device takes just three seconds to reach 50ºC. This helps muscles soften, making it easier to massage away tension, increase blood flow and promote healing. The scraper is specially great for alleviating delayed onset muscle soreness (DOMS) in the quads, and provides a relaxing switch-up from the foam roller slog.