How to Relieve Plantar Fasciitis Pain Using Pressure Points

Plantar fasciitis is a common cause of heel pain [1] that often leads to restricted activity and significant discomfort if left untreated. While many turn to conventional remedies like NSAIDs (non-steroidal anti-inflammatory drugs), rest, and exercise, the ancient art of foot massage offers a complementary path to relief.

This centuries-old healing practice, rooted in Traditional Chinese Medicine, maps the foot as a gateway to wellness. Through careful application of pressure to specific points, practitioners can help unlock the body's natural healing response, potentially offering relief from both acute and chronic heel pain.

» Want a long-term solution to plantar fasciitis pain? Try custom orthotics

Can Massaging Pressure Points Help Plantar Fasciitis?

Soft tissue massage techniques are made up of various approaches, from gentle circulation-boosting methods to deeper work targeting adhesions.

Deep tissue massage, on the other hand, specifically targets the deeper layers of muscle and fascia, while trigger point therapy focuses on releasing specific tight knots. When done correctly with other proven treatments, deep-tissue massage can be one of the most effective ways to treat plantar fasciitis.

Targeted, deep massage of specific foot pressure points initiates a cascade of healing throughout the affected tissues. Blood flow surges, delivering vital oxygen and nutrients while flushing out inflammatory byproducts.

This pressure stimulates nerve endings, triggering the release of endorphins for lasting pain relief. [2] This technique is very effective at breaking down painful plantar fascia adhesions (those stubborn knots of tissue that can develop during healing).

Keep in mind that massage techniques should complement (not replace) medical care. If you experience severe or persistent pain, consult a healthcare provider or physical therapist before beginning self-massage.

These professionals can assess your condition and recommend the most appropriate treatment plan, which may include massage alongside orthotics, stretching, and other interventions.

» Find out how you can treat plantar fibroma

5 Soft Tissue Massage Techniques for Plantar Fasciitis

1. The Kneading Massage Technique for Deep Tissue



1. Place the pad of your thumb on the sole of your foot near the arch or heel (where you feel the most tightness).
2. Using firm but gentle pressure, knead the area in a circular motion for about 10 seconds.
3. Move your thumb around the arch, heel, and ball of your foot, applying kneading pressure to all tight spots.
4. Listen to your body and adjust the pressure based on your comfort level. Don't push through pain.
5. Glide your hands upwards, maintaining light thumb pressure until you reach the toes. Repeat steps 2-4, kneading the muscles all the way up the back.

» Check out things to avoid with plantar fasciitis

2. The Effleurage Technique for Soft Tissue and Circulation



1. Place your palm flat on the top of your foot, with your fingers spread wide.
2. Using light pressure, slowly stroke your palm from the heel of your foot towards your toes. Imagine you're trying to push fluid back towards your heart gently.
3. Repeat the stroking motion several times, working your way up the entire sole of your foot, from heel to toe.
4. Once you reach the toes, reverse the direction and stroke back down the foot, from toes to heel.
5. Perform the same effleurage strokes on the top and bottom of your other foot.

» Discover the difference between a heel spur and plantar fasciitis

3. The Petrissage Method for Moderate to Deep Tissue



1. Place your thumb on one side of your footpad (arch area) and your fingers on the other side.
2. Gently pinch the plantar fascia between your thumb and fingers. Now, using a rolling motion, move your thumb and fingers back and forth across the arch, applying moderate pressure.
3. Repeat this rolling motion along the entire length of the plantar fascia, from your heel to the base of your toes.
4. Pay attention to any tender spots and adjust the pressure accordingly. Don't cause pain.
5. Go through the rolling petrissage motions 2-3 times.

» Explore the benefits of rigid and soft orthotics for plantar fasciitis relief

4. The Cross-Fiber Method for Deep Tissue



1. Apply a light layer of lotion or massage oil to your foot for better glide and deeper tissue manipulation.
2. Place the pads of both thumbs on the sole of your foot, on either side of the plantar fascia (the band of tissue running along your arch from heel to toes).
3. Using firm but controlled pressure, slowly stroke your thumbs across the arch, moving perpendicular (across the grain) to the plantar fascia. Imagine pushing any tightness sideways out of the tissue.
4. Repeat the cross-fiber strokes along the entire length of the plantar fascia, starting near your heel and moving progressively towards your toes.
5. Pay close attention to your comfort level and adjust the pressure of your thumbs accordingly. It should be deep and firm but not painful.
6. Go through 2-3 sets of cross-fiber strokes across the entire plantar fascia.

» Check out the best insoles for treating plantar fasciitis-related calf pain

5. Acupressure Points to Relieve Plantar Fasciitis in Soft Tissue

In Traditional Chinese Medicine, specific acupressure points can help relieve heel pain. The two main points are:

1. Kun Lun (BL 60): Located in the depression between your Achilles tendon and the inner ankle bone (medial malleolus). Apply firm, circular pressure for 30-60 seconds.
2. Yong Quan (KD 1): Found at the depression between your big toe and second toe on the bottom of your foot. Press firmly for 30-60 seconds while breathing deeply.

These pressure points may help stimulate the body's natural pain relief response and reduce heel discomfort.

» Check out the signs that your plantar fasciitis is healing



Combining Massage With Comprehensive Treatment for Relief

Soft tissue massage techniques, including deep tissue and pressure point work, offer valuable relief for plantar fasciitis when properly executed. Through techniques like kneading, cross-fiber friction, and acupressure, you can target the fascia's adhesions and promote circulation.

However, massage alone won't resolve plantar fasciitis in the long term. The most effective approach combines these techniques with medical care, physical therapy, and proper biomechanical support.

Upstep's Custom Plantar Fasciitis Orthotics work alongside massage therapy to address the root cause—providing the arch support and alignment you need to prevent recurring pain while your soft tissue work promotes healing and pain relief.