Feet Issues – Page 3 – Alexander Method of SMR

Arch Roll

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

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), 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.**

Foot Roll

Use this SMR exercise to address the muscles in the bottom of your foot. If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

There are 11 muscles in the foot with 8 muscles on the bottom separated into 4 different layers. Start with light, slow movements. Address one foot at a time if necessary.

Gradually increase the pressure, but try not to roll quickly through the muscles in the bottom of your foot if you are interested in addressing the deeper layers (you'll be wasting your time).

Let your pain threshold guide you to back off when you apply too much pressure.

The best time to do this SMR exercise is just after a hot bath or shower, when your muscles are all warmed up.

You should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the Foot Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

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

Click here to return to all of the Fundamental SMR Techniques

**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.**

Calves Roll

Use this SMR exercise to address the muscles in the back of your calf.

If you have trouble with shin splints, heel pain or achilles tendon pain, or just about any other discomfort in your calves, then this exercise is for you!

The soleus muscle is involved in everything you do that involves the foot.

When it locks up, all foot movements (and even some knee & hip movements) are compromised.

You should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the Calves Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)