Acupressure is a form of alternative medicine that uses fingers to gradually press the core healing points on the body. The premise of acupressure is that when you trigger certain pressure points on the body, it relieves tension, improves circulation, reduces pain, and promotes spirituality and vibrant health. Acupressure uses the same pressure points (or meridians) as acupuncture and can be beneficial and a natural way to treat leg pain. A clinical study evaluated the effectiveness of acupuncture and demonstrated that acupuncture is an effective pain reliever in patients with chronic leg pain. If you want to try alternative treatments for leg pain, acupressure may be for you.
Step
Method 1 of 2: Treating Heel Pain with Acupressure
Step 1. Get the acupuncture chart
This chart shows the exact location of the points outlined below. Unless you are very familiar with acupuncture points, you will need this chart to find the right pressure points on the body. Check the following websites for free acupuncture charts:
- Chiro.org
- Qi-journal.com
Step 2. Practice two different acupressure techniques
Acupressure points are manipulated in two different ways: by pressing (strengthening) or reducing them.
- Pressing technique: Use your finger or something blunt (like an eraser on the back of a pencil) to press down on a specific point for about 30 seconds to two minutes. You can apply shorter pressures, even a few seconds to relieve pain.
- Reduction technique: Place your finger on one point, then rotate one finger counterclockwise for one to two minutes.
- Use just enough pressure to feel it, but not too hard (you shouldn't feel any pain).
- For each acupuncture point mentioned below, use one or both of the techniques discussed above ranging from 30 seconds to two minutes per point (unless you are instructed otherwise).
Step 3. Manipulate the Kidney Meridian points
This point is located at the base of the foot. Refer to an acupuncture chart to find these points on your body and manipulate any of the following points:
- Fuliu KI-7 (in front, inner side of Achilles tendon) and Jiaoxin KI-8 (front, inner side of rounded edge of shinbone, above ankle). Press these two points at the same time.
- Dazhong KI-4 points (behind and below the medial ankle, or bony head on the inner side of the ankle) and Shuiquan KI-5 (on the inside of the heel, in the indentation below but in front of KI-4).
- Yongquan KI-1 (on the sole of the foot) together with the Taichong Heart Meridian point LV-3 (on the back of the foot). Giving acupressure at these two points helps the treatment of muscles (tendons) and connective tissue (ligaments).
Step 4. Manipulate the Bladder Meridian point
These acupuncture points are indicated for diseases of the lower limbs and also of the head, neck, eyes, back, groin.
Manipulate the following two points: Weizhong BL-54 (at the top of the hamstring, close to the inside of the back of the leg) and Chengshan point BL-57 (below the calf muscle)
Step 5. Stimulate the points where the injury occurred and those that are nearby
The Shimian M-LE 5, located in the center of the heel, is a local point that acts as the target zone of the plantar fascia and its attachment to the heel bone.
Do acupressure for 30 seconds to 2 minutes on the Shimian M-LE 5
Step 6. Use acupressure points to release endorphins
Activation of acupressure points relieves pain and relaxes muscle stiffness thereby releasing endorphins. Endorphins are similar to morphine in that they numb pain. By placing emphasis on the Liver Meridian LV-3 and Gallbladder Meridian GB-41, you allow your body to produce its own natural pain relievers.
- In Chinese medicine, the liver is an energy organ and if a person experiences an imbalance of the liver, he or she is more prone to tendon inflammation and injury due to repetitive stress.
- Taichong LV-3 is located at the top of the foot between the first and second metatarsal bones.
- Zulinqi GB-41 is also on the top of the foot between the fourth and fifth metatarsal bones.
- Relieve pain by pressing your fingers firmly and continuously on these two points for two minutes. Take deep breaths as you do this.
Method 2 of 2: Treating Ankle Pain with Acupressure
Step 1. Manipulate the “Sea of Illumination” points
These pressure points (also known as KL-6) can be found on the inner side of the ankle, one thumb below the ankle bone. This will help relieve swelling and stiff ankles.
- Place both thumbs one centimeter away from the ankles.
- Press both pressure points with both thumbs simultaneously.
Step 2. Engage the “Qiuxu” point
This acupressure point (also known as GB-40) is located in a large depression just in front of the outer ankle bone. By manipulating this point, you reduce ankle problems including sprains, swelling and ischialgia pain.
- Press this point with your finger or pencil for one to two minutes, alternating every 60 seconds between light and firm pressure. You can then increase the pressure to five to 10 minutes.
- You can use your finger, knuckle, outer side of hand, eraser on pencil, etc. to press. If you're using your hands, you'll need to change hands every about a minute so you don't get tired.
Step 3. Manipulate the “High Mountains” point
This point (also known as BL-60) is located in the space between the outer ankle bone and the Achilles tendon. This pressure is beneficial for swollen feet, ankle pain, thigh pain, arthritis in the joints of the legs, lower back pain, and improves blood flow.
- Place your thumb at the point between the outer ankle bone and the Achilles tendon.
- Press this point for five minutes releasing the pressure after every thirty seconds for a few seconds.
- Repeat two to three times at night every day for faster relief.
- This point is considered contraindicated during pregnancy.
Step 4. Try working on the “Quiet Sleep” point
This point (also known as BL-62) is the first indentation just below the outer ankle bone. It is one third of the outer ankle bone towards the base of the heel. This will help relieve heel pain, ankle pain, insomnia, and general pain in the feet.
- Use the reduction technique at this point for one to 2 minutes.
- Repeat daily, if necessary.
Tips
- If your fingers are very large, you may not feel the full effect of pressing on the acupressure points as the area will be gently stimulated. Use an eraser on a pencil or knuckle to enhance the effect.
- Acupressure is not the same as reflexology, although both are considered reflex therapies. Reflexology focuses on the feet and was developed in the 20th century, while acupressure uses the whole body and dates back thousands of years.
