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Although mainly a knee exercise, lunges can be used to improve the balance and strength at the ankle joint.
  • Stand with the injured foot in front of the other, toes facing forwards
  • Bend the back knee down towards the floor, keeping the back upright
  • Stop just before the knee touches the ground and push yourself back up again
  • Start with a low number of reps, such as 3 sets of 10


How Often:

3 sets of 10, 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.