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Technique:

  • Starting position: Stand on a step on one leg, holding onto a banister
  • The front of the foot should be on the step with the heel hanging off the back
  • Bend the knee slightly and then allow the heel to drop below the level of the step until a stretch is felt in the lower calf area

 

How often?

Hold for 30- 50 seconds 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.