Foot-SMR
Foot-SMR is a tissue preparation – plantar muscles and fascia exercise involving Intrinsic plantar muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Intrinsic plantar muscles
- Secondary muscles
- Flexor digitorum brevis, Abductor hallucis
- Exercise type
- Tissue preparation – plantar muscles and fascia
Exercise technique
- Sit
Remove your shoes and sit on a chair with your feet reaching the floor.
- Tool
Place a small foot roller or a round, nonslip tool beneath your sole.
- Contact
Position it beneath the muscular portion of the arch.
- Pressure
Keep the support of the chair and press down lightly with your foot.
- Roll
Use slow, short passes between the area in front of the heel and the bases of the toes.
- Pause
Pause briefly at a comfortably tender point without increasing pressure.
- Switch
Lift your foot off the roller and repeat on the other sole with the same controlled pressure.
Key technique points
- Adjust pressure while seated.
- Do not compress the toe joints.
- Move slowly along the arch.
- Keep the roller on a nonslip surface.
- Relax your toes.
- Reduce pressure if the sensation becomes sharp.
Common mistakes
Overloading while standing
Do not leave seated support and put all your weight on the small roller.
Pressing into the heel bone
Do not press the roller into hard, bony points.
Rubbing quickly
Do not move the sole back and forth without control.
Curling the toes
Do not keep the foot muscles contracted throughout the pressure.
Using a slipping tool
Do not choose a surface that could shoot out from beneath your foot.
Pressing into pain
Do not increase force as tenderness increases.
Frequently asked questions
Foot-SMR: why is “Overloading while standing” a mistake?
Do not leave seated support and put all your weight on the small roller.
Foot-SMR: why is “Pressing into the heel bone” a mistake?
Do not press the roller into hard, bony points.
Foot-SMR: why is “Rubbing quickly” a mistake?
Do not move the sole back and forth without control.
Foot-SMR: why is “Curling the toes” a mistake?
Do not keep the foot muscles contracted throughout the pressure.
Foot-SMR: why is “Using a slipping tool” a mistake?
Do not choose a surface that could shoot out from beneath your foot.
Foot-SMR: why is “Pressing into pain” a mistake?
Do not increase force as tenderness increases.
What should I focus on when doing Foot-SMR?
Adjust pressure while seated. Do not compress the toe joints. Move slowly along the arch. Keep the roller on a nonslip surface. Relax your toes. Reduce pressure if the sensation becomes sharp.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.