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  • Sit in a chair with your back straight and both feet flat on the floor
  • Gently kick your injured foot back under the chair and, as you do, drop your head forward
  • Slowly bring the leg forward, straightening it out in front of you and bring your head up at the same time.
  • It might help to imagine there is a string attached to your forehead and the end of your toe
  • The aim of this exercise - as with all nerve gliding exercises - is to relax one end of the injured nerve while gently tugging on the other end


How Often?

Repeat 10 times on affected leg, 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.