I don't know about you, but for me, it's almost impossible to go into a full squat and get up again from untying my *Nike Pegasus* trail runners without groaning just a little. What I do is, to combine taking off my shoes & stretching out my hamstrings (semitendinosus, semimembranosus, and the biceps femoris) and my calf muscle,(gastrocnemius) at the same time, by trying to do it straight-legged .Either heels together, or, as I prefer, with the legs apart, take your time,believe me it really helps.
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Economical