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• Using a rehabilitation band pull the foot and toes up against resistance and then down again

• This is an important strengthening exercise; however it is important not to over do it

• Remember you will still have to walk on the ankle after the strengthen session so do not take the ankle to fatigue

• Over time this may also lead to pain in the front of the shin - less is probably more with this exercise


How Often?

Aim for 10 to 20 repetitions and 3 sets with a short rest in between, 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.