Massaging around 5 minutes on each foot after a long ride is the best way to recover.
Glide both hands over the foot to warm it up from toe to ankle.
Squeeze whole foot beginning with toe and gradually move towards ankle. Pay more attention to the tendon areas.
Squeeze, pull, and twist each toe, begin with outside toe and end with big toe.
Press both thumbs into bottom of foot and press the remaining eight fingers in to the top of foot. Begin with toe and move to heel.
Repeat step 4, but this time roll over both thumbs and press into the bottom of foot.
Press and roll fingers over ankle area.
Repeat Step 2, squeeze whole foot beginning with toe and gradually move towards ankle.
Drum the top and bottom of your foot lightly with fists.