Squat thrusts, also called burpees, are a total-body, explosive exercise done with only your body weight. No extra resistance or equipment are required for the squat thrust exercise. Since this movement requires several different jumps and leaps, if you don't do the exercise correctly, you may end-up with toe pain.
Squat Thrusts
Squat thrusts involve several different movements performed in one, smooth motion. The exercise starts in a standing position. You quickly drop your hands to the ground and kick out your legs behind you to end up in a pushup position. Depending on the squat thrust variation, a pushup can be done at this point or not. You kick your legs back in toward your hands and jump into the air, landing back in a standing position.
Landing
The most likely points during a squat thrust where you could hurt your toes are when you kick back into the pushup position and when you land from the vertical jump. Both of these are explosive movements during which the impact occurs on the foot. As you extend your legs behind you, curl your toes in toward your body so you land more on the balls of your feet. You can also kick one leg back at a time to reduce the force of impact. As you land from the vertical jump, curl your toes upward, so you don't land on the tips of your toes, but rather on the balls of your feet. You can also eliminate this portion of the squat thrust.
Shoes
Wear proper athletic shoes when performing the squat thrust exercise. Wear the same style of shoes you would for basketball, running or any other active sport. Don't wear sandals or open-toed shoes. These types of shoes do not provide any protection for the front of your feet and leave your toes exposed. Tennis shoes provide cushioning, support and protection for your feet when performing ballistic and forceful movements. Don't perform squat thrusts barefoot.
Surface
If possible, do the squat thrust exercise on a cushioned surface. This not only reduces the impact on your feet, it also reduces the impact on your joints. If you're outside, find a grassy area or a playground that has a cushioned surface. Avoid cement and asphalt. An exercise mat is lightweight and portable. It will not only cushion your landing, but it is softer and more comfortable on your hands than the ground.
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