When it comes to relieving foot pain and improving overall well-being, two terms come up the most.

Pressure Points and Trigger Points. 

While they may sound similar, they are believed to serve different functions in the body. And this article is all about Pressure Points and how they are believed to work. Most of what I talk about is related to trigger point therapy and stretching, but it is important that you know what other therapies are out there to test for yourself!

So, What Are Pressure Points?

Pressure points are specific areas on the body that, when stimulated, can influence physical and emotional well-being. Many of these points align with acupuncture and reflexology principles, meaning they are believed to affect organs, energy flow, and overall body function.

In the foot, pressure points are often connected to nerve endings and reflex pathways that correspond to different body parts. Stimulating these points can help with pain relief, relaxation, and even give you digestive or circulatory benefits.

How Are They Different from Trigger Points?

Unlike pressure points, trigger points are localized muscle knots that develop due to overuse, tension, or injury. This is the one of the main focuses of this website.

Trigger points don’t directly address distant organs or energy flow, trigger points in the foot cause direct pain and muscle dysfunction, often leading to pain in nearby areas. 

While pressure points are used in therapies like acupressure and reflexology, trigger points require massage, stretching, or targeted pressure that you can read about in my Ultimate guide to trigger pointing or foot trigger point article. 

Now, let’s talk more about the major pressure points in your feet.

Key Pressure Points on the Foot & Techniques

These points are commonly used in reflexology and acupressure to promote relaxation and relieve pain. For more information on reflexology, I recommend reading this, as it is highly debated as an effective treatment for helping distant organs. But, there still may be efficacy for helping to fix your feet! 

Here’s how each of these major foot pressure points connects to your well-being:

Arch of the Foot – Digestion & Stress Relief

The arch contains pressure points linked to the stomach, intestines, and adrenal glands. Massaging this area is thought to help improve digestion, reduce bloating, and relieve stress-related tension. Many people report a nice calming effect after massaging this area.

If you think you may have plantar Fasciitis, check out this page for help!

Here’s a video tutorial of somebody demonstrating a general foot massage from a Reflexology perspective. 

Ball of the Foot – Heart & Lungs

Located just below the toes, the ball of the foot is associated with the heart and respiratory system, shoulders and arms.

Applying pressure here is thought to enhance circulation, support lung function, and help with breathing issues. If you find that your knots are in this area, take some time to use the techniques in the video below!

And here is a tailored tutorial for the ball of your foot!

Heel – Lower Back & Sciatic Nerve

The heel contains pressure points connected to the lower back, hips, and sciatic nerve. People who experience chronic lower back pain or sciatic discomfort are said to benefit from massaging the heel area to release tension and improve nerve function.

Check out this manual technique or the heel!

Between the Toes – Sinus Relief

The spaces between the toes are thought to be linked to the sinuses and parts of your head like your teeth. 

With this perspective, applying massage or trigger point techniques to the area between the toes can help clear sinus congestion, reduce headaches, and relieve facial tension. 

Here’s a video I recommend for learning to self massaging between your toes!

And here’s my own video about using trigger point therapy on your toes!

How Foot Pressure Points Connect to Overall Health

The feet are more than just a foundation for movement—they contain key pressure points that are thought to influence various systems throughout the body. 

When these points are stimulated through massage, acupressure, reflexology or my personal favorite, trigger point therapy, they can have widespread benefits beyond just foot pain relief.

Benefits of Foot Pressure Point Therapy

Pain Relief & Muscle Relaxation

Activating pressure points in the feet can ease tension in the muscles, improve circulation, and promote faster recovery from soreness or fatigue. 

Many people find that working on the heel and arch pressure points helps relieve lower back and sciatic nerve pain. After all, everything is connected!

Improved Circulation & Energy Flow

Applying pressure to specific foot zones stimulates blood flow, helping to reduce swelling, improve oxygen delivery to tissues, and support the body’s natural detoxification process. 

This can be especially beneficial for those with cold feet, poor circulation, or sedentary lifestyles. If this is true for you, learning how to fix your body with our ultimate guide to stretching may help too!

Stress Reduction & Nervous System Support

Many foot pressure points are directly linked to the nervous system, making foot massage an effective way to reduce stress, promote relaxation, and encourage better sleep.

Digestive & Organ Function Support

Reflexology suggests that foot pressure points correspond to specific organs in the body. Regularly working on the arch and ball of the foot may support digestion, respiratory function, and overall gut health.

Boosted Immune System & Overall Wellness

When foot pressure points are regularly activated, they help balance the body’s energy flow, improve lymphatic drainage, and support immune function.

This can be particularly useful for individuals prone to chronic fatigue, inflammation, or seasonal illnesses.

To learn more about how foot pressure points impact the entire body, check out our in-depth guide: Full-Body Effects of Foot Pressure Points.

By incorporating foot pressure point therapy into your routine, you can experience benefits that go beyond the feet—promoting relaxation, better movement, and overall well-being.

What You Should Do Next

If you think any of this can help you (like it helped me) start with the suggested videos in this article.

But, if you’re thirsty for more, you can get an in depth lesson on the foot pressure points with our visual guide to foot pressure points.

If you’re like me and train hard or just get general soreness, then trigger point therapy or massage therapy are probably the best options. The good news is, I spent weeks creating this Ultimate Guide to Trigger Point Therapy. 

Foot specific information for people with plantar fasciitis can be found here.

I hope this was all helpful for you! Let me know if you have any questions in the comments below!