The following are 3 great ways to pamper your feet after a long day competing.

1. Temperature-Controlled Soak
For a warm soak, start by filling up a tub or bucket with warm water. Make sure you have enough water to cover your ankles.

Then, add some epsom salts to the bucket, and shake the water a bit with your feet until the salt dissolves. A drop of peppermint oil could be added for a cooling effect.

Leave your feet in the water for 15 to 20 minutes. Have some hot water ready just in case the temperature drops before your soaking time runs out.
Just remove your feet when your done, and pat dry your feet with a towel.

For a cold soak, add cool or tepid water to the bucket or tub. Throw two or three cups of ice into the water, plus two to three drops of tea tree oil. Tea tree oil is highly antibacterial.

Submerge each foot for no more than 30 seconds, and then pat dry each foot. Do not forget to dry between your toes.

2. The Massage

Start by rubbing peppermint extract, pine, tea tree oil, camphor, or rosemary on your hands and fingertips.

Use your thumbs to firmly press into the sole of your foot, and slowly stroke the foot from the bottom of the toes to the heel. Concentrate on the ball and arch of each
foot by adding a little pressure.

Be sure to wring the foot using both hands while moving forward, back, and side-to-side when crossing each foot’s midsection.

Some people like to gently pop the toes by tugging them during the massage, but this is not required.

3. The Stretch

Begin by standing or sitting back. You want to press the ball of the foot against solid ground, and make sure the foot is at a 45 degree angle from the body.

Now, just stretch for 15 to 30 seconds by bringing the heel toward your body, and make certain the ball of your foot is firmly on the ground.

Do this three times on each foot.

These tips should help relieve pain and give your feet a break.