Acupressure is a form of alternative medicine in which the practitioner uses the fingers to press on key points on the body. The premise behind this therapy is that pressing these points can release tension, increase circulation, reduce pain, and develop spiritual health. It is even more effective for those who feel uncomfortable in specific places, such as their feet.
Method 1 of 2: Treating Heel Pain With Acupressure
Step 1. Use an acupressure chart
These tables show the exact location of the points described below. Unless you're familiar with acupuncture, you'll need them to get your bearings. See some examples of interesting sites:
- Acupuncture Brazil.
- Traditional Chinese Medicine Points (in Portuguese).
Step 2. Practice the two different acupressure techniques
Acupressure points are manipulated in two ways: by pressure (reinforcement) or by reduction.
- Pressing technique: Use your fingers or something similar (like an eraser on the end of a pencil) to press each specific point for 30 seconds to two minutes. You can also push these places for a shorter time to relieve tension.
- Reduction technique: Place your finger on a point and rotate it counterclockwise for one to two minutes.
- Use enough force to feel the pressure, but don't overdo it (to the point of pain, for example).
- For each acupuncture point listed below, use one or both of the techniques listed above for 30 seconds to two minutes (unless an expert advises otherwise).
Step 3. Manipulate the kidney meridian points
They are on the soles of your feet. Consult the acupuncture charts to find them on the body and manipulate one or more of the points below:
- Fuliu (R7, front and inside of Achilles tendon) and Jiaoxin (R8, front and inside of rounded side of shin, just above ankle) points. Press both at the same time.
- Dazhong points (R4, behind and under the medial malleolus or the inside of the ankle) and Shuiquan (R5, inside of the heel, in the depression in front of the R4 point).
- Yongquan points (R1, sole of foot) and Taichong point (F3, back of foot) of the liver meridian. Press these two points to relieve pain in the tendons and ligaments.
Step 4. Manipulate the bladder meridian points
These acupuncture points are recommended for those who have problems in the lower limbs, in addition to the head, neck, back and groin.
Manipulate the following two points: Weizhong (B40, above the hamstrings, near the inside and back of the leg) and Chengshan (B57, below the calf muscle)
Step 5. Encourage the site and points adjacent to the injured area
The Shimian point, which is in the middle of the heel, is the central area of the plantar fascia and its connection to the bone in the region.
Press the location for 30 seconds to 2 minutes
Step 6. Use acupressure points to release endorphins
Activating the acupressure points decreases pain and relaxes muscle tension, releasing endorphins - which are similar to morphine. Press the Taichong (F3, liver) and Zulinqi (VB41, gallbladder) points to stimulate the production of these natural pain relievers.
- In traditional Chinese medicine, the liver is an energy organ. When he has a problem, the person is more susceptible to inflammation in the tendon and constant pain.
- The Taichong point (F3) is on top of the foot, between the first and second metatarsal bones.
- The Zulinqi point (GB41) is also on top of the foot, but between the fourth and fifth metatarsal bones.
- Press these two points for two minutes to relieve the pain. Meanwhile, take a deep breath.
Method 2 of 2: Treating Ankle Pain With Acupressure
Step 1. Manipulate the “lighted sea” point
This point, also known as R6, is on the inside of the ankle, one thumb below the bone. Press it down to relieve inflammation and numbness.
- Place your thumbs an inch below your ankle.
- Apply force with both thumbs at the same time.
Step 2. Press the Qiuxu stitch
This point, also known as GB40, is in a large hollow space just in front of the protruding bone. Handle it to alleviate problems such as sprains, swellings, and sciatica.
- Press this point with a finger or pencil for a minute or two, alternating between more and less force every 60 seconds. With practice, you can extend the time to five to ten minutes.
- You can use your fingers, knuckles, the side of your hand, or even an eraser attached to a pencil to apply pressure. If you choose the hand, change members every minute so you don't get tired.
Step 3. Manipulate the “Kunlun Mountains” point
This point, also called B60, is in the hollow space between the ankle bone and the Achilles tendon. Press it to relieve swelling, pain in the ankle, thighs, and lower back, and arthritis in the joints of the feet, and increase circulation.
- Place your thumb at the point between the ankle bone and the Achilles tendon.
- Press this point for five minutes, stopping pushing every 30 seconds for a moment.
- Repeat the process two or three times at night each day to speed recovery.
- Experts do not recommend using this point for pregnant women.
Step 4. Press the “ninth channel” dot
This point, also known as B62, is in the space just below the ankle bone, 1/3 away from the heel. Press it to relieve heel and ankle pain, insomnia, and general foot pain.
- Push for one to two minutes on the spot.
- If necessary, repeat the process every day.
- If your fingers are thick, you may not feel the full effect of the acupressure points due to reduced stimulation in the area. In this case, use an eraser attached to a pencil.
- Acupressure is not the same as reflexology (or zonatherapy), although both are considered reflex therapies. Reflexology focuses on the feet and was created in the 20th century, while acupressure uses the whole body and has been used for millennia.