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When dealing with foot pain, muscle tightness, or overall body tension, a foot pressure point chart can be an invaluable tool. 

This guide will give you the best visuals to understand the muscles you are trigger pointing and the areas of the body that are associated with the different pressure point sections of your foot.

While the terms are sometimes used interchangeably, they come from two different schools of thought, but cross often in similar ways. 

If you’re unfamiliar with trigger points, our General Foot Trigger Points Guide explains how they develop and how to release them.

By the end of this article, you’ll know how to use a foot pressure point chart to fix your foot health and overall well-being.

Let’s dive in!

Understanding the Foot Pressure Point Chart: Trigger Points vs. Pressure Points

If you want to understand the differences between foot pressure points and trigger points, I suggest reading my trigger point vs pressure point article. It goes into detail on the nuances.

Though, one thing is certain. They overlap in some significant ways.

1. Both can provide pain relief – Releasing a trigger point reduces muscular tension, while stimulating a pressure point may ease nerve-related discomfort or improve circulation.
2. Both can be activated using similar tools – Whether you’re using a foot roller, massage ball, or acupressure stick, the same tools can target both trigger and pressure points, but with different goals in mind.
3. Both influence full-body health – Trigger points cause muscular imbalances that can lead to pain elsewhere, while pressure points are linked to benefits in different tissues and organs in your body.

By using the following foot pressure point charts, you can pinpoint key locations and decide whether you need deep tissue trigger point release or gentle pressure point stimulation. 

If you’re new to trigger points, check out our General Foot Trigger Points Guide for a deeper dive into the topic.

If you have plantar fasciitis, this guide will give you everything you need to know to reverse it!

Breaking Down Key Foot Trigger & Pressure Points

A foot trigger point chart highlights the muscles and where trigger points may be. Below is a detailed image breakdown of the most important areas and how they connect to different parts of the body.

Trigger Points & Their Pain Relief Benefits

1. Heel Trigger Points → Lower Back & Sciatic Nerve Pain

If your heel has dysfunctional tissue, you may eventually suffer from lower back and sciatic nerve pain. 

When these points become tight due to prolonged standing, poor footwear, or plantar fasciitis, they create tension that travels up the posterior chain, affecting your calves, hamstrings, and lower back.

How to Relieve It:

• Use the circle technique (found here) with a massage ball or lacrosse ball for as long as you need.
• Stretch your calves and hamstrings using my ultimate guide to stretching to reduce tension up the chain pulling on the lower back. 

Pro tip: Make sure you get all around the heel, not just on the main pad. 

2. Arch Trigger Points → Knee, Hip, & Postural Alignment

If you have trigger points in the arch of your foot (like most people), so much can be thrown off from the alignment and stability of the legs to joint issues in the knees, hips and even your spine!.

How to Relieve It:

• Step 1 – Apply deep pressure using any ball you prefer. You can learn about the different balls here.
• Step 2 – Do 15 second Dorsi Kneels to teach your foot to relax and open up again! 
• Step 3 – Strengthen foot intrinsic muscles to improve support and reduce excessive strain.

3. Inner Arch (Near the Heel) → Spine & Postural Support

The inner edge of the arch runs along the spinal reflex pathway in reflexology. Stimulating this area is believed to relieve back stiffness and improve posture-related discomfort.

How to Relieve It:

• Massage along the inner edge of the foot, especially in areas of tightness.
• Use a foot roller or massage stick to work through any tension along this pathway.
• Pair with spinal stretches and core strengthening for postural support.

Reflexology Pressure Points & Their Full-Body Wellness Benefits

Disclaimer – There is not a lot of scientific evidence in the direct connection of all pressure point areas and the rest of the body, but at the very least, relieving pressure in the feet will have a positive impact on your foundation!

1. Big Toe → Brain & Headache Relief

The big toe is linked to the brain, head, and pituitary gland in reflexology. Stimulating this point is thought to help with headaches, mental clarity, and hormonal balance.

How to Relieve It:

• Gently massage or press on the tip of the big toe for 30 seconds.
• Use a trigger point tool to apply firm, sustained pressure for stress relief.

2. Outer Edge of the Foot → Shoulder & Neck Tension

The outer edge of the foot, below the pinky toe, is believed to correspond to the shoulders and neck. People experiencing shoulder tightness, stiff neck, or tension headaches may benefit from massage in this area.

How to Relieve It:

• Press and hold this area for 10-20 seconds, using a thumb-saver tool or massage ball.
• Pair with neck and shoulder stretching to maximize relief.

3. Center of the Foot → Solar Plexus & Emotional Balance

The middle of the foot is linked to the solar plexus, which plays a role in stress management and relaxation. 

Applying pressure here is believed to help reduce anxiety, calm the nervous system, and promote deep breathing.

How to Relieve It:

• Use circular motions with a massage ball to stimulate this area.
• Try deep breathing techniques while applying pressure for enhanced relaxation.

4. Inner Arch (Near the Heel) → Bladder & Kidney Function

This area is often associated with fluid balance and detoxification in reflexology. While scientific evidence is limited, many believe stimulating this region supports kidney and bladder health.

How to Relieve It:

• Apply gentle acupressure to the inner arch area, using your fingers or a massage stick.
• Stay hydrated to support kidney function and circulation.

5. Base of the Toes → Sinus & Eye Relief

The base of each toe is thought to correspond to the sinuses, ears, and eyes. Massaging this area may help clear congestion, improve sinus drainage, and relieve eye strain.

How to Relieve It:

• Apply direct pressure with your thumb or fingers at the base of each toe.

You can also move across the tissue as if you’re trying to cut off your toe with your fingers to add active pressure in the area.

6. Toes & Toe Tips → Nervous System & Sleep Regulation

The very tips of the toes are linked to the brain, pineal gland, and nervous system regulation. Stimulating these areas may help with mental fatigue, better focus, and improved sleep patterns.

How to Relieve It:

• Gently massage or pinch the tips of each toe for a few seconds.
• You can also try using a reflexology mat before bed to help stimulate relaxation.

Let Me Hear From You

Comment below if anything is unclear! I want to make my guides as helpful as possible.

If you need a deeper look into the techniques I use to fix my foot trigger points, check out my General Foot Trigger Points Guide. And if you have more places that need help, take a look at my ultimate guide to trigger point therapy.

When paired with some great stretches, this will change your life!

If you’re looking for the best tools to help with massage and pressure point therapy, visit my Best Self-Care Tools Guide (coming soon) for recommendations.

Good luck!

-Nick