How to Relieve Plantar Fasciitis Pain Using Pressure Points

Plantar fasciitis is one of the common causes of heel pain [1]. It leads to functional limitation and discomfort if it's not managed correctly. Fortunately, there are various methods to do that, including NSAIDs, rest, exercises, and wearing custom insoles.

Another lesser-known way is to massage specific areas of the foot. These sensitive parts of the body correspond to traditional Chinese medicine acupressure spots, which relieve pain upon sustained pressure.

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Can Massaging Pressure Points Treat Plantar Fasciitis?

When done correctly, deep-tissue massage is one of the most effective ways in treating plantar fasciitis. It improves circulation and stimulates the release of endorphins, which are natural pain-relieving agents. [2] It also promotes relaxation, relieving tension in the foot and reducing pain.

You can do it with your hand or a device. But regardless of the technique, remember that it might feel discomforting at first. That's why you should start doing it gently and use oils, creams, or gels to reduce friction.

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How to Massage Pressure Points to Relieve Plantar Fasciitis

1. The Kneading Massage Technique



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.

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2. The effleurage technique



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.

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3. The petrissage method



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.

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4. The cross-fiber method



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.

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Acupressure Points to Relieve Plantar Fasciitis

There are many acupressure points in the foot that you can target to relieve plantar fasciitis. In Traditional Chinese Medicine, the three that directly affect heel pain are Kun Lun and Yong Quan (KD 1). They also relate to life, hence their effectiveness in reducing heel pain.

While the Kun Lun acupressure point is between the Achilles tendon and the top of that inner bony bump on your ankle (medial malleolus), the KD 1 pressure point is at the depression between the big toe and second toe at the bottom of the foot.

You can target these points when aiming for pain relief for plantar fasciitis. The pressure may also stimulate the autonomic nervous system and affect the body's response to pain.

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A Self-Massage Guide for Relief

Deep tissue self-massage techniques, such as kneading, petrissage, effleurage, and the cross-fiber method, make managing plantar fasciitis easy.

Remember to listen to your body, adjust pressure as needed, and consult a healthcare professional if you have any concerns. With consistency and proper care, you can continue walking confidently.

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