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Technique:

  • To stretch the soleus muscle, the back leg should be bent
  • Place the leg to be stretched behind and lean against a wall keeping the heel down
  • A stretch should be felt lower down nearer the ankle at the back of the leg
  • If this stretch is not felt then a more advanced version is to place the forefoot of the front leg against the wall with the heel on the floor and push the front knee towards the wall
  • Hold for 30-50 seconds repeat 3 times one each leg

 

How Often?

3 times each side, twice daily

 

 

DIGITAL HEALTH AWARD TRIGGER POINT THERAPY 

 

 

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Save on Top Rehab Tech

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.