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  • Stand on the edge of a ledge (somewhere stable like the stairs or the gutter is ideal).
  • You will need to have enough of your foot on the edge of the ledge so that it does not slip off.
  • Make sure you are stable, this will allow you to hold your stretch for a longer period (better quality of stretch).
  • Lower both heels over the edge of the ledge.
  • Try lowering one leg at a time. This increases the weight on the calf muscle and increases the intensity of the stretch.
  • To specifically target the Soleus muscle bend both knees.
  • You will feel the stretch move lower and to the inside of the shin.


How often?

• Hold stretch for between 30-50 seconds, 3 times each side every two to three hours.









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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.