Foot Massage

Massaging around 5 minutes on each foot after a long ride is the best way to recover.
 
        
Step 1
Glide both hands over the foot to warm it up from toe to ankle.
      
Step 2
Squeeze whole foot beginning with toe and gradually move towards ankle. Pay more attention to the tendon areas.
     
Step 3
Squeeze, pull, and twist each toe, begin with outside toe and end with big toe.
     
Step 4
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.
        
Step 5

Repeat step 4, but this time roll over both thumbs and press into the bottom of foot.
         
Step 6
Press and roll fingers over ankle area.

        
Step 7
Repeat Step 2, squeeze whole foot beginning with toe and gradually move towards ankle.
       
Step 8

Drum the top and bottom of your foot lightly with fists.