Foot pad and arch massage
Place fingers lightly across top of toes, thumb against the sole. Use your thumb to press in a circular motion. Continue the circular motion as your hand moves across the foot in a horizontal path. Removing your fingers from the top of the toes, slide your hand slightly closer to the arch and repeat the side-to-side massage. Continue until you have massaged the area under the instep.

Toe massage
Rub each toe between fingers and thumb, pulling up gently, then press the flesh between the toes.

Heel and ankle massage
Support the heel with your cupped hand and move your thumb in a circular motion around the heel pad, applying increasing pressure. Finish by pinching behind the ankle several times. Run your fingers along the top of the foot, then stroke the entire area from foot to knee. Repeat, more gently each time, until done.