The document discusses common foot problems for runners and provides exercises to help address them. It recommends doing the Point and Flex Toe Curl exercise before getting out of bed and after sitting for extended periods to warm up the plantar fascia and allow tightened ligaments to gradually stretch out. This helps reduce discomfort caused by forcing the fascia to fully stretch too quickly in the morning. Like other physical activities, the feet need a warm up routine to decrease injury risk from not stretching beforehand.