Pressure Points for Plantar Fasciitis Pain Relief

Written by: Kevin Cash



Time to read 10 min

Experiencing a stabbing pain in your heel when you take those first steps out of bed in the morning?

You may be one of the millions affected by plantar fasciitis, a common foot condition that can make each step feel like a journey over hot coals. But here’s some good news: by harnessing the power of pressure points, you may find sweet relief from that nagging pain.

In this exploration of pressure points for plantar fasciitis, we'll dive into the world of foot health and demystify the concept of pressure points. A few minutes spent on the right pressure points can transform your daily foot pain from a 9 to a 3 on the agony scale?

So, if you're ready to give your feet a break and take charge of your foot health, read on. Relief may be just a few pressure points away.

What is Plantar Fascia

A man removing shoes because of foot pain

Plantar fasciitis, a common foot condition, can put a real damper on your day-to-day activities. It occurs when the plantar fascia—a thick band of tissue on the bottom of your foot—becomes inflamed or irritated, resulting in heel pain. Understanding this underlying structure is crucial for finding relief.

The plantar fascia serves as a shock absorber and supports the arch of your foot. However, repetitive stress or poor foot mechanics can cause tiny tears in the fascia, leading to pain and discomfort.

Anyone, from athletes to office workers, can develop plantar fasciitis. It's especially prevalent in those who spend long hours on their feet or engage in high-impact activities.

Plantar Fascia Causes

Obese woman wrapping bandage on foot

The onset of plantar fasciitis doesn't typically trace back to one specific event; rather, it's often the result of a combination of factors. Understanding the causes and risk factors can help you take preventive measures and manage the condition more effectively.

Common Causes:

  • Biomechanical Issues: One of the primary culprits of plantar fasciitis is an imbalance or abnormality in foot mechanics. Flat feet (pes planus), high arches (pes cavus), or an uneven gait can place excessive stress on the plantar fascia, leading to inflammation and pain.
  • Overuse or Repetitive Stress: Engaging in activities that involve prolonged standing, walking, or running on hard surfaces can strain the plantar fascia. This is especially true when the intensity or duration of these activities suddenly increases.
  • Tight Calf Muscles: When the calf muscles are tight, they limit the ankle's range of motion, placing extra pressure on the plantar fascia.
  • Obesity: Carrying excess weight places additional stress on the feet and can accelerate wear and tear on the plantar fascia.
  • Age: Plantar fasciitis is more common in individuals between the ages of 40 and 60. As we age, the elasticity of the plantar fascia decreases, making it more prone to injury.

Risk Factors:

  • Certain Occupations: Jobs that require prolonged standing or walking, such as teaching, nursing, or retail work, can increase the risk of developing plantar fasciitis.
  • Sports and Activities: Participating in high-impact activities like running, dancing, or aerobics can strain the plantar fascia, leaving you more susceptible to injury.
  • Improper Footwear: Wearing shoes that lack proper arch support or cushioning can exacerbate the risk of developing plantar fasciitis.
  • Family History: If you have a close family member who has experienced plantar fasciitis, you may be more genetically predisposed to the condition.
  • Certain Health Conditions: Plantar fasciitis is more common in individuals with conditions like flat feet, high arches, obesity, and diabetes.

Understanding the root causes of plantar fasciitis empowers you to make proactive changes in your lifestyle and habits. By addressing these factors early on, you can significantly reduce the likelihood of developing or aggravating this painful condition.

Pressure Points to Relieve Plantar Fasciitis Pain

When it comes to finding relief for your plantar fasciitis pain, pressure points might not be the first thing that comes to mind. But believe it or not, these tiny, targeted areas on your feet can have a big impact on your overall comfort.

Pressure points are specific areas on the body that, when stimulated, can help alleviate pain and promote relaxation. In the case of plantar fasciitis, stimulating the right pressure points can provide relief directly to the affected area.

Our bodies are wired with a complex network of nerves, and pressure points are thought to tap into this system. By targeting certain points, you're essentially communicating with your nervous system, providing it with a new focus of attention and potentially interrupting pain signals.

The following pressure points are the key ones that will offer plantar fasciitis relief.

1. Calf Pressure Points for Plantar Fasciitis

B 57 and B 58 pressure points

When it comes to finding relief for your plantar fasciitis, your calves might just hold the key. By targeting specific pressure points in your calf muscles, you can help alleviate the tension and tightness that often contributes to foot pain.

Here are two pressure points in the calf that can bring you some much-needed relief:

  • Bladder 57 (B 57 or BL 57), also known as Chengshan or Supporting Mountain: This point is located right in the center of your calf muscle,. To apply pressure, use your thumb or the knuckles of your other hand and massage in circular or back-and-forth motions.
  • Bladder 58 (B 58 or BL 58), also known as Feiyang or Taking Flight: Situated on the back of your leg, just below and to the outside of the B 57 point, this pressure point can help improve circulation and alleviate pain. To target this point, use your thumb or the knuckles of your other hand and apply firm, steady pressure.

2. Foot Pressure Points for Plantar Fasciitis

K 2, KD 3, B 60, GB 40 pressure points

Plantar fasciitis can be incredibly painful, but finding relief might be as simple as applying pressure to specific points on your feet. Here are four pressure points to target for plantar fasciitis pain relief:

  • Kidney 2 (KD 2) Rangu or Blazing Valley: Located on the inside of your foot, between the first and second metatarsal bones, this point can help alleviate heel pain. To target this area, apply gentle pressure in a circular motion using your thumb or the knuckle of your index finger.
  • Kidney 3 (KD 3) Tai Xi or Supreme Stream: Found on the inside of the ankle, near your achilles tendon. Apply pressure with your thumb or index finger and hold it for a few minutes while taking deep breaths.
  • Bladder 60 (B 60 or BL 60) Kunlun or Kunlun Mountains: Situated between the Achilles tendon and the outer ankle bone, this pressure point can help with both heel and ankle pain. Gently massage this area in circular motions to find relief.
  • Gallbladder 40 (GB 40) Qiu Xu or Mound of Ruins: Located on the outer side of your foot, in the depression in front of the ankle bone, this point can help address pain in the outer heel. Use your thumb to apply firm, downward pressure for a few seconds, then release.

These pressure points can be incorporated into your daily routine and can provide significant relief when used consistently.

Listen to your body and adjust the pressure based on your comfort level. When done correctly, targeting these pressure points can complement other treatment methods and help you get back on your feet—pain-free.

3. Peroneal Pressure Points for Plantar Fasciitis

B 59 pressure point

When it comes to foot pain, sometimes the answer lies outside the "heel" of the problem. Introducing the peroneal pressure points, the area that helps support and stabilize the ankle and foot.

The main peroneal pressure point is the Bladder 59 (B 59) Fuyang or Instep Yang.

To find it, trace your finger along the outside of your lower leg, about six inches above your ankle bone. B 59 sits right where you feel a small depression or hollow spot.

Applying pressure to this point can have a ripple effect, easing tension and pain in the plantar fascia. It can help reduce inflammation and soothe the pain.

4. Tibialis Pressure Points for Plantar Fasciitis

Tibialis pressure point

The tibialis anterior and posterior muscles are the main muscles of the calf, located on either side of the shinbone.

When the tibialis anterior muscle tightens, it can tug on the fascia, exacerbating the pain. By targeting the tibialis pressure points, you can help release tension not just in your foot but also up the shin, providing a more comprehensive approach to relief.

Finding the tibialis pressure points isn't as tricky as it sounds. Essentially, you're looking for spots along the tibialis anterior muscle, which runs parallel to the shin bone. To locate these points, follow these steps:

  • Sit with your leg extended.
  • Starting just above your ankle bone, slowly feel your way up the shin, looking for tender, tense spots.
  • These tender spots are your tibialis pressure points.

Tips for Activating Pressure Points

Woman walking with highlight on heel

Here are some tips when activating and massaging pressure points to help manage your plantar fasciitis pain:

  • Start gently: Begin with light pressure, gradually increasing if it feels comfortable. Remember, the goal is to find relief, not to cause pain.
  • Consistency is key: Aim for two to three minutes of pressure on each point, twice a day. This regular practice can yield more sustainable results.
  • Combine with stretching: Pairing pressure point therapy with calf stretches can amplify the benefits. Try simple stretches like a standing calf stretch or a stair stretch.
  • Listen to your body: If a particular pressure point feels especially tender or painful, ease up or discontinue. Everyone's pain threshold is different, so find what works for you.

As with any new therapeutic approach, it's always a good idea to consult with a healthcare professional, especially if you have any underlying conditions or concerns.

Relief may not be immediate, but with consistent practice, you may find that targeting these pressure points brings you one step closer to walking pain-free.

How to Prevent Plantar Fascia

One of the best ways to steer clear of nagging plantar fasciitis pain is to be proactive. Here are some practical tips on how to prevent this condition from setting in or flaring up:

1. Choose Your Footwear Wisely:

  • Choose shoes that offer proper arch support and cushioning, especially if you're on your feet for long periods or participate in high-impact activities.
  • Ditch worn-out shoes that no longer provide adequate support.
  • Consider adding orthotic inserts to your shoes for extra cushioning and arch support.

2. Be Mindful of Your Gait:

  • Pay attention to your walking and running form. Avoid overstriding or landing on your heels with each step. Instead, aim for a midfoot strike.
  • If you've had previous gait issues, see a physical therapist who can guide you through gait retraining exercises.

3. Don't Underestimate the Power of Stretching:

  • Incorporate regular stretching exercises for your calf muscles, Achilles tendon, and plantar fascia into your fitness routine.
  • The wall stretch is a simple, effective stretch: Stand facing a wall, place your hands on it, and step one foot back, keeping it flat on the ground. You should feel a gentle stretch in your calf and arch. Hold for 30 seconds and repeat on the other side.

4. Gradually Increase Intensity:

  • If you're starting a new exercise program or increasing the intensity of your workouts, do so gradually. This allows your muscles and fascia to adapt and become more resilient.
  • Cross-training can also help prevent overuse injuries that can lead to plantar fasciitis. Mix up your activities to reduce repetitive stress.

5. Maintain a Healthy Weight:

  • Excess weight puts added strain on your feet and can contribute to plantar fasciitis. Maintain a healthy weight through a balanced diet and regular exercise.

6. Give Your Feet a Break:

  • If you're on your feet for most of the day, take regular breaks to rest and stretch your feet and calves.
  • Consider using a cushioned mat or wearing supportive slippers when standing on hard surfaces for extended periods.

By making a few lifestyle tweaks and paying attention to your feet, you can reduce your risk of developing plantar fasciitis in the first place or experiencing a painful flare-up. So, step smartly and give your feet the love and care they deserve.

When to Seek Professional Help: Red Flags and Treatment Options

Doctor consulting about plantar fasciitis

Even though self-care and pressure point techniques can often alleviate plantar fasciitis pain, there are scenarios when it's crucial to seek professional help. Early intervention and expert guidance can be game-changers, especially in severe cases.

Here are some scenarios where professional treatment should be considered:

  • Intolerable Pain: If the pain becomes unbearable, affecting your daily activities or sleep, consulting a healthcare professional is essential.
  • No Improvement: If you've diligently followed self-care techniques for several weeks without any significant improvement, it's time to seek expert advice.
  • Mobility Issues: When the pain restricts your ability to walk or move your foot normally, it's a clear sign that it's time to see a specialist.

Here are some professional treatment options that might be recommended:

  1. Physical Therapy: A physical therapist can design a tailored plan to strengthen your foot muscles, improve flexibility, and teach you proper gait mechanics. This can be particularly helpful in addressing the root causes of plantar fasciitis and preventing future flare-ups.
  2. Orthotics and Shoe Modifications: Your healthcare provider may recommend custom shoe inserts (orthotics) to provide additional arch support and cushioning. They might also advise on proper footwear to minimize strain on the plantar fascia.
  3. Medications: In some cases, over-the-counter pain relievers or anti-inflammatory medications may be suggested to manage the pain and reduce inflammation.
  4. Extracorporeal Shock Wave Therapy (ESWT): This non-invasive treatment method uses sound waves to stimulate healing in the affected area. It's usually recommended for chronic cases that haven't responded well to other treatments.

Remember, early intervention and expert guidance are crucial, especially when the pain is severe or persistent. In rare cases, surgery might be considered, but it's typically a last resort when all other treatments have failed.