Toe Squat

How to do it

Kneel on the floor. Tuck the toes under so the pads of the toes press into the mat and the heels lift. Sit back on the heels. Hands rest on the thighs or in the lap. The stretch is in the toes and arches — usually intense at first. Stay and breathe through the discomfort. If it's too sharp, lift the hips slightly so less weight loads the toes.

Why it's good for runners

Plantar fascia and toe flexors get tight in runners, and a stiff sole is a foot with fewer options. Most runners stretch their calves and hope that's enough; it isn't. Toe Squat directly loads and lengthens the plantar fascia and the bottom of the toes, which is what keeps the foot supple over high mileage. It's intense, but it's the most efficient foot stretch in the catalog.

One caution: this is maintenance work for a healthy foot, not treatment. If you are in an acute plantar-fascia flare, or you have a painful big-toe joint or a bunion, leave it out and come back when things have settled.

Common mistakes

Don't bail at the first wave of discomfort — the intensity eases as the tissue relaxes, usually within a minute. Do back out if you feel sharp toe pain (different from the burning stretch). And don't grip the toes; the toes should be passively splayed under the bodyweight, not curled.