Feet Issues – Page 2 – Alexander Method of SMR

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!

Plantaris

Pictured above is the plantaris muscle. It helps bend your knee and raises your heel toward your knee. It attaches to the inside portion of the back of your thigh bone very near your knee and to the back of your heel bone. If this muscle locks up it will feel like a tight ball behind the knee. It is typically a symptom muscle instead of a source of your troubles. If you have plantaris issues you have OTHER bigger and stronger muscles that are not doing their job properly.

If this muscle regularly locks up on you, then you need to work on your quads EVERY DAY. Your quads extend (straighten) your knee, and the plantaris helps flex your knee. The quads are MUCH stronger than the plantaris (and all the other knee flexors, for that matter). In addition, your soleus muscle is probably locked up and your brain is firing the plantaris to help raise your heel more than it can handle. Be sure you check the soleus to relieve knots in it so your plantaris is no longer working harder than it should be.

The plantaris 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!

Gastrocnemius

Pictured above is the gastrocnemius muscle. It pulls your heel toward your thigh and also flexes your knee. It attaches to the back of your thigh bone very near your knee and to the upper portion of the outside of your Achilles tendon. Your soleus muscle also attaches to the Achilles tendon, but on the inside (the other side that the gastroc attaches to). Your soleus muscle is VERY likely to need LOTS of stretching and SMR attention. Occasionally, the gastroc will need attention too.

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!

Adductor Hallucis

Abductor Hallucis

Abductor Digiti Minimi

Toes Press

Use this SMR exercise to address the muscles in the top of your foot, AFTER you've done the Foot Roll, and Arch Roll.

If you have trouble with general muscle pain near the toes, cramps in or near your toes, claw/hammer toes, or just about any other discomfort or dysfunction of the toes, then this exercise is for you!

You should do this movement daily or as often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (2:18), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**