You’ve probably seen some videos of people scraping themselves with large chrome axe heads. Well this is an ancient Chinese technique call Gua Sha but nowadays most people know it as Graston. The technique involves using an edged tool to scrape the skin and break up adhesions in the fascia under the skin. While it might be nice to have a fancy, expensive tool to do this, all you need is a butter knife or a Chinese soup spoon and some lotion.
I love love love this technique for working on my forearms and hands after hard training sessions. This is great for both CrossFit and Jiu-Jitsu. Although bruising is common it’s not mandatory. You do not have to leave big bruises in order to get results. As you get more familiar with the technique, you will be able to gauge the proper depth and pressure better.
As you scrape, you will probably hear some sounds like you’re popping bubble wrap. That’s the adhesions in the fascia breaking up. Keep at it and you’ll hear the noise start to quiet. Use lotion so you don’t irritate the skin.