Here are four exercises designed to target the muscles and fascia most stressed on trails, helping reduce pain and keep your feet happy. Barefoot marble pickupThis move strengthens the small muscles of the foot to support the arch and reduce pressure on the fascia. Rolling rock massageThis relieves tension in the plantar fascia and surrounding tissue, and can feel soothing on sore post-run feet. Toe yogaStrengthens intrinsic foot muscles to stabilize the arch and improve foot control. Takeaways for trail runnersKeep your feet happy by rotating your shoes and swapping out worn-out pairs before they cause trouble.