Alexander Method – Page 9 – Alexander Method of SMR

Hands-On Therapists

Doing your homework, but need the assistance of a professional?

The following two professional massage techniques tend to be the most effective partners with SMR. The therapists tend to be more in tune with athletic endeavors and they use specific methods and tools to release the deep adhesions, scar tissue, and trigger points that limit your progress and are sometimes impossible to release by yourself.

By combining the assistance of these knowledgeable therapists and your daily SMR homework, you should see very rapid progress and minimize the return of your "trouble area."

Use the links below to find a provider in your area:

Active Release Technique

Graston Technique

This section is new and will grow soon with more detail on each therapeutic modality. There's more to come, and good luck resolving your issue!

Posterior Tibialis

Pictured above is the posterior tibialis muscle. It stabilizes your foot & ankle for balance by pulling the bones of your arch toward the back of your lower leg (plantar flexing the ankle) and rotating the bottom of your foot inward (inverting your foot). It attaches underneath all of the muscles attached to the back of your lower leg between the two bones, and its tendon runs down the back inside of your ankle and attaches to most of the bones in the arch of the foot.

If this muscle locks up it will feel tight and possibly painful in the bottom of your foot. This muscle is a BIG contributor plantar fasciitis. Rarely will this muscle lock up without the toe flexor muscles needing attention too. The soleus muscle ALWAYS needs attention if your posterior tibialis muscle locks up, and your peroneal muscles will also likely need some TLC on the outside of your lower leg.

The posterior tibialis muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Flexor Digitorum Longus

Pictured above is the flexor digitorum longus muscle. It stabilizes your foot & ankle for balance by pulling all of your toes except the big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle along most of the back of the bigger of your lower leg bones (the tibia), and its tendon runs down the back inside of your ankle and attaches to the bottom of all the toes except the big toe.

If this muscle locks up it will feel tight and possibly painful along the center portion of the back of your lower leg, and your toes will not move well. This muscle and the flexor hallucis longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor hallucis longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.

The flexor digitorum longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Flexor Hallucis Longus

Pictured above is the flexor hallucis longus muscle (the 'big toe flexor'). It stabilizes your foot & ankle for balance by pulling your big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle on the lower 2/3 of the back of your lower leg bones moreso on the smaller outer bone (the fibula), and its tendon runs down the back inside of your ankle and attaches to the bottom of only the big toe.

If this muscle locks up it will feel tight and possibly painful along the lower portion of the back of your lower leg, and your big toe will not move well. This muscle and the flexor digitorum longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor digitorum longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.

The flexor hallucis longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Extensor Hallucis Longus

ext hal long -- 2016 — Extensor Hallucis Longus

Pictured above is the extensor hallucis longus muscle (the 'big toe muscle'). It stabilizes your foot & ankle for balance by pulling your big toe toward the front of your shin. It attaches underneath the anterior tibialis to the lower half of the front of your lower leg bone, and its tendon runs down the front of your ankle and attaches to only the big toe.

If this muscle locks up it will feel tight and possibly painful along the lower portion of the front of your lower leg, and your big toe will not move well. This muscle and the extensor digitorum longus are BIG contributors to shin splints, hammer toes, claw toes, and other shin and foot pains. Rarely will this muscle lock up without the other toe extensor muscle needing attention too (the extensor digitorum longus). The soleus muscle ALWAYS needs attention if your extensor muscles are locked up, and your toe flexors will also likely need some TLC on the back of your lower leg deeper than the soleus.

The extensor hallucis longus muscle is displayed on the right leg. On the left leg the muscles located in the front of your shin are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see all of the foot muscles.
Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Extensor Digitorum Longus

Pictured above is the extensor digitorum longus muscle. It stabilizes your foot & ankle for balance by pulling your toes toward the front of your shin. It attaches underneath the anterior tibialis to the most of the front of your lower leg bone from just below your knee, and its tendons run down the front of your ankle and attaches to all of the toes except the big toe.

If this muscle locks up it will feel tight and possibly painful along the front of your lower leg, and your toes will not move well. This muscle and the extensor hallucis longus are BIG contributors to shin splints, hammer toes, claw toes, and other shin and foot pains. Rarely will this muscle lock up without the other toe extensor muscle needing attention too (the extensor hallucis longus). The soleus muscle ALWAYS needs attention if your extensor muscles are locked up, and your toe flexors will also likely need some TLC on the back of your lower leg deeper than the soleus.

The extensor digitorum longus muscle is displayed on the right leg. On the left leg the muscles located in the front of your shin are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Anterior Tibialis

Pictured above is the anterior tibialis muscle. It stabilizes your foot & ankle for balance by rotating your foot inward (inverting your foot) and pulling the inside arch of your foot toward the front of your shin. It attaches to the most of the front of your lower leg bone from just below your knee, and its tendon runs in front of the inside of your ankle and attaches to one of the bones in the inside of the arch of the foot.

If this muscle locks up it will feel tight and possibly painful along the front of your lower leg. Rarely will this muscle lock up without the deeper toe extensor muscles needing attention too. The soleus muscle ALWAYS needs attention if your anterior tibialis or the extensor muscles are locked up, and your toe flexors will also likely need some TLC on the back of your lower leg deeper than the soleus.

The anterior tibialis muscle is displayed on the right leg along with the shin muscles in the same area. On the left leg the muscles located in the front of your shin are layered, showing how some of the muscles are covered by the others, along with the relevant muscles in the back & of your calves and the muscles in the arch of your foot. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Peroneus Brevis

Pictured above is the peroneus brevis muscle. It stabilizes your foot & ankle for balance by pulling the back of the bones that lead to your pinky toe toward your outer ankle bone (everts your foot). It attaches to the lower 1/3 of the outside of your lower leg bone and its tendon runs behind the outside of your ankle and attaches to the bone on the outside of your foot that leads to your pinky toe.

If this muscle locks up your ankle will feel tight and possibly painful along the backside of your ankle and the bottom 1/3 of the outside of your lower leg. Rarely will this muscle lock up without the peroneus longus needing attention too. The soleus muscle ALWAYS needs attention if either of your peroneal muscles are locked up.

The peroneus brevis muscle is displayed on the right leg. On the left leg the muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Peroneus Longus

Pictured above is the peroneus longus muscle. It stabilizes your foot & ankle for balance by rotating your foot outward (everting your foot) and pulling the pinky-side of your foot toward your outer ankle bone. It attaches to the upper 2/3 of the outside of your lower leg bone from just below your knee, and its tendon runs down the outside of your ankle and attaches to many of the bones in the arch of the foot.

If this muscle locks up it will feel tight and possibly painful along the outside of your lower leg. Rarely will this muscle lock up without the peroneus brevis needing attention too. The soleus muscle ALWAYS needs attention if either of your peroneal muscles are locked up.

The peroneus longus muscle is displayed on the right leg. On the left leg the muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Soleus

Pictured above is the soleus muscle. It stabilizes your ankle and pulls your heel bone towards the back of your lower leg (plantar flexes your ankle). It attaches to most of the length of the back of both your lower leg bones from very near your knee to just above your heel bone, moreso on the fibula bone (the smaller outside bone) than the tibia (the large weight-bearing bone in the lower leg). It also attaches to the achilles tendon from the inside (the gastrocnemius muscle attaches to the achilles tendon from the outside).

If this muscle locks up, all action invloving the ankle will be compromised. It is EXTREMELY LIKELY to be the source of your lower leg troubles. If you have issues with shin splints, plantar fasciitis, toe pains, or anything involving the lower leg or foot, make sure you address the soleus during your stretching and SMR efforts. You may need to work other areas, but do not skip the soleus!

The soleus is displayed on the right leg. On the left leg the muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!