Oh, that crunchy knee?

When the student is ready, the teacher appears.

My new Runner's World magazine has a stretching exercise that seems to have made that go away. Instead of stretching your quads by pulling your heel to your butt, just stand with your hands on your thighs, use one hand to help brace yourself bend your knees and lean forward slightly and raise one heel behind you as high as you think you should. Hold for a second or two, then do the other leg. 10 times/leg.

I also learned a foot stretch a while back that has significantly reduced a budding case of plantar fasciitis: sit down and cross one leg over the other knee, grab your toes with the hand of the same side and pull them back. Don't overstrain, but make sure you feel the stretch. 20-30 seconds each side, three times a day.

I bring these up because the improvements from each have been almost instantaneous.

Now for some sleep.