9 Foot Pressure Points and Corresponding Benefits

Feet carry a heavy burden – literally. Our weird little extremities down there carry our entire body EVERY DAY. Pretty crazy when you think about how much the feet do, and even crazier how little we support them while they do it.

Foot Acupuncture Points

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Feet carry a heavy burden – literally. Our weird little extremities down there carry our entire body EVERY DAY. Pretty crazy when you think about how much the feet do, and even crazier how little we support them while they do it.

And this, my friends, is the cause of most foot pain: Neglect .

There are a lot of different ways one can tackle foot pain. One of the easiest ways is, of course, the regular use of a massage machine (in fact, we have a great one right here! ). But if you’re looking for a more natural way to relieve your feet of their problems, a great method is to learn about foot tension points .

The best way to learn about foot tension points is to learn all about the pressure points on feet and what they mean exactly. You can do this by learning how to decipher a foot reflexology chart, which we’re gonna learn all about – along with learning what foot tension points are, how to massage them, and some of the benefits of foot massages in general!

What Are Foot Tension Points?

Foot tension points are, well, the places where our feet carry the most tension. Pretty self explanatory, but it does get a little more complicated. Generally, someone puts pressure on certain points on the bottom of your foot (or hand, but that’s not what this blog is about) in order to assist with foot pains and aches.

Like acupuncture, these points can actually affect not just the foot, but different parts of the body as well! So really, when you learn about pressure points on your feet and what they mean , you’re also learning how to take care of the rest of your body as well.

Confused? That’s fair. Anyone reading one of these charts may not see the correlation at first, but according to reflexology, these areas contain ‘meridian points’ that connect to various parts of our body.

And what do these meridian points do? What do they mean? Great questions! Let’s find out:

What the Different Pressure Points mean

As you can see, there are quite a few meridian points! But, this chart is a little hard to read, so here’s a broken down version:

• Right Foot: Associated with the right side of the body .

• Left Foot : Associated with the left side of the body . In our bodies, some organs are on different sides of our body (for example, your stomach is on the left side, so it’s affected by the left foot)

• Bottom of the Foot: Related to our pelvic area, knees, and appendix.

• Center of the Foot (“ the waistline” ): Correlates to the stomach and organs above the waistline . The lower center correlates to the intestines .

• Inside of the Foot: Correlates to the spine .

• Area Underneath the Toes: Corresponds to the chest .

• Toes and Feet: Correlate to your head and neck .

You should have a better idea of pressure points on feet and where to find them now! But what’s even more interesting is that the benefits aren’t limited to these areas. According to the Mayo clinic , finding and massaging the pressure points in your feet can help with:

How to Massage Foot Pressure Points

We’re learned all about our pressure points, and now it’s time to learn what to do with ‘em. Luckily for us, there are a bunch of ways to massage our foot pressure points for quick and easy pain relief.

Let’s get twisting! For this exercise, you’ll want to warm up your feet by placing your palms on either side of the foot, gently pull the ride side forward and the left side back, and switch . Repeat for about a minute on each foot.

Let’s start from the bottom up, baby! This is for those who put a lot of pressure on the back of their feet – our heels need some love, too! This massage is a little difficult to do on your own (but doable!), so you may want someone willing to help you.

To complete this massage, you’ll want to hold the top of your foot in one hand, and hold the heel with the other. After that, you’ll want to continuously squeeze and release the heel with your thumb .

Expand your foot’s width (and release some tension from your foot pressure points) with this exercise!

First, hold each side of the foot with your hands. Pull each side outward repeatedly for a couple minutes . Bam, you’re done!

One of the most satisfying foot massages, in my opinion (so long as you aren’t ticklish). This is great for those with flat arches or arch discomfort.

Hold the top of your foot with one hand, and rub the length of the arch with your thumb on the other hand. Move from the heel to the ball of the foot, and vice versa.

Try this for fast top-of-the-foot relief.

You’ll want to use one hand to support the top of your foot, and the thumb on your other hand to put pressure on the top of your instep. Slowly move downward to the back of the heel, and repeat.

Don’t forget the toes! They don’t move too much, so this is a good way to wake ‘em up.

Hold your heel with one hand, and bend all the toes back with the other. Move them back and forth, gently increasing pressure each time.

Massage Equipment vs. Manual Pressure Massage

Now that we’ve learned about the pressure points on our feet and where to find them (and massage them), it begs the question: Is one method better than the other? Well, that depends – they both apply pressure, they both help, and they both feel great. There are, however, a few features of each that separate them:

Benefits of Massage Equipment

Massage machines are amazing for foot pressure point relief after a long day of work. They’re perfect for immediate relief from muscle soreness and discomfort. While the relief can be temporary, regular usage can really help you relieve some of that long term pain. For those interested, try out the Cloud Massage massager gun or massage machine (both of which are on our website )!

Benefits of a Manual Pressure Massage

Manual foot massage takes a bit more work, but wields faster long term results, as the specific foot pressure points are more succinctly targeted. Moreover, foot reflexology helps with pain in other parts of your body as well, where massage machines do not (except for your mental health, of course).

Overall, you may feel less immediate relief from manual massage, but it can give you better long-term results. It’s also a good way to clear your brain!

Final Thoughts

Feet can be a little finicky – but it doesn’t have to be that way! Stop living with constant foot pain and try out one of our methods. Whether you want to try manual or move right to our massage machines , our website is perfect for learning all the tips, tricks, and tidbits about massage methodology!

Time to kick back and relax!

Contributing Writer: Aurora Detor

9 Foot Pressure Points and Corresponding Benefits

Reflexology practitioners use foot pressure points to offer relief for various conditions. Reflexology is a complementary therapy in which pressure is applied in one area of the body to benefit a corresponding area.

In traditional Chinese medicine (TCM), certain body parts are thought to be linked through pressure points, and reflexology offers relief by manipulating these pressure points in areas of the body that are difficult to access and treat.

This article will explore some potential benefits of foot reflexology, identify where pressure points on your feet are located, and offer ways to get started if you’re interested in foot reflexology as a complementary treatment.

Zay Nyi Nyi / Getty Images

Where Are the Foot Pressure Points?

There are multiple pressure points in the feet, and each is believed to have a corresponding area in the body that may benefit from distant pressure or massage.

Below is a list of foot pressure points with the corresponding regions of the body these pressure points might be linked to.

Pressure Point	Body Region
Tips of the toes	Head and brain
Middle of the toes	Face and sinuses
Base of the toes	Teeth, gums, and jaw
Base of the pinky toe	Neck
Outer side of the foot	Arms, elbows, knees, legs
Inner side of the foot	Neck, brain stem, thymus, spine, and bladder
Outer side of the ankle	Lower back
Inner side of the ankle	Lymph glands, fallopian tubes, and groin
Top, middle area of the foot	Lungs, chest, breast, and upper back

Different areas on the soles of the feet are associated with specific internal organs that cannot be accessed during massages, such as the kidneys, spleen, and adrenal glands.

A general breakdown of the pressure points and corresponding body areas is as follows:

• The top of the foot to the head
• The ball of the foot to the chest
• The arch area to the abdomen
• The heel of the foot to the pelvic area

Some people may have more pressure points than others, or they can be located in slightly different areas. Finding the most effective foot pressure points for relief might take trial and error.

Self-Massages to Try

You can try reflexology on common areas of the foot that respond to pressure. You may need to try different locations, massages, and amounts of pressure to notice a benefit.

There are therapists who are trained in foot reflexology, but if you want to try massaging these areas on your own, apply pressure with a thumb or finger and then rub with small, concentrated movements. Foot reflexology should not cause pain, so don’t push too hard. The pressure should feel similar to a foot massage.

Use in Traditional Chinese Medicine

Reflexology is one of the most commonly used complementary and alternative medicine (CAM) forms. It’s been used for centuries in areas of traditional medicine. One study suggests that reflexology was first referenced in Chinese medicine about 5,000 years ago, and many other cultures have used forms of reflexology for thousands of years.

Reflexology is related to other therapies that use touch or pressure in different body areas for comfort or treatment of various conditions, including acupressure, acupuncture, and massage therapy.

Possible Clinical Benefits

Reflexology has several assumed benefits. However, there is limited evidence and clinical research to support the exact effect of this therapy.

Massage, pressure, and other forms of stimulation can increase blood supply, improve circulation, and help various substances move through the body. Sometimes referred to as a type of detoxification, reflexology is suspected to help remove calcium, lactate, and uric acid buildup in your tissues, which can cause problems.

The nerve impulse theory suggests that foot reflexology can stimulate nerve signals that correspond with responses in other body areas.

Foot reflexology has been studied as a therapy for some health conditions, including:

• Sleep problems (e.g., insomnia)
• Migraines
• Chronic pain
• Injury and illness recovery
• Stress management

Some researchers have studied reflexology to support the management of conditions like diabetic neuropathy and multiple sclerosis, but the outcomes vary. Additionally, some people, like pregnant people or those sensitive to overstimulation, should avoid reflexology due to potential complications.

Reflexology research suggests that this therapy is most beneficial for relieving sleep problems, pain, and stress symptoms, especially in older adults. It may also reduce the medication required to manage chronic conditions like insomnia.

Where to Find Reflexology Practitioners

There is only one organization in the United States that officially certifies reflexologists. The American Reflexology Certification Board (ARCB) has a standardized continuing education and certification program and isn’t affiliated with any one school or reflexology technique.

The ARCB offers a directory of practitioners who have met their certification criteria, plus additional information about obtaining a certificate. Other organizations also provide lists of reflexology practitioners, but these groups may only share networks or ethical standards rather than offering formal training or certification programs.

Summary

Several pressure points in your feet may be linked to different areas throughout your body, though scientific evidence is lacking to recommend this as a primary treatment. Traditional Chinese medicine practitioners have used these pressure points to offer treatment or relief of conditions or discomfort.

Reflexology is considered a complementary treatment option. If you are interested in trying foot reflexology, you can perform the exercises at home, or you can find a list of certified therapists in your area.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. National Center for Complementary and Integrative Health. Reflexology.
2. Embong NH, Soh YC, Ming LC, Wong TW. Revisiting reflexology: Concept, evidence, current practice, and practitioner training. JTCM. October 2015;5(4):197-206. doi:10.1016/j.jtcme.2015.08.008.
3. Huang HC, Chen KH, Kuo SF, Chen IH. Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials. JAN. April 2021;77(4):1683-1697. doi:10.1111/jan.14699.
4. Wang WL, Hung HY, Chen YR, et al. Effect of foot reflexology intervention on depression, anxiety, and sleep quality in adults: A meta-analysis and metaregression of randomized controlled trials. Evid Base Comp Alt Med. September 2020;2654353. doi:10.1155/2020/2654353.

By Rachael Zimlich, BSN, RN
Zimlich is a critical care nurse who has been writing about health care and clinical developments for over 10 years.

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