Best Acupressure Techniques to Relieve Foot Pain from Standing All Day

Standing for extended periods can lead to foot pain, leg strain, and even back discomfort. If you’re on your feet for six or more hours a day, you may benefit from using acupressure for foot pain relief to reduce strain, improve circulation, and alleviate the buildup of fatigue. For this article, we consulted TCM expert Ms. Mai Sogawa, who shared effective acupressure points and techniques for soothing tired legs and feet.

Acupressure is a non-invasive, at-home remedy that activates specific pressure points, helping your body manage pain and stress naturally. If you’re new to acupressure, start with this comprehensive guide on techniques and benefits, which covers the essentials. Here are some of the best acupressure techniques you can use for foot relief after a long day on your feet.

How Acupressure Can Relieve Foot Pain and Fatigue

Foot pain from prolonged standing often stems from poor blood circulation, muscle fatigue, and stress on the lower legs. Targeting key acupressure points improves blood flow, reduces strain, and encourages the release of endorphins, the body’s natural pain relievers. Techniques like ankle rotations, heel stretches, and pressure on specific points like Zusanli (ST-36) not only relieve discomfort but also help prevent future pain.

Key Benefits of Acupressure for Foot Pain Relief:

• Relieves Muscle Tension: Reduces strain on muscles, especially in the calves and feet.
• Improves Circulation: Enhances blood flow, which can reduce soreness and prevent blood pooling.
• Alleviates Fatigue: Helps flush out substances in the muscles that build up from prolonged standing.
• Reduces Stress and Pain: Activates endorphins, aiding in stress relief and pain reduction.

Effective Acupressure Points for Foot and Leg Relief

Below are three recommended acupressure points shared by Ms. Mai Sogawa that are especially useful for reducing foot pain and promoting better circulation after standing for long hours.

1. Zusanli (ST-36)

Location: The Zusanli point is located about four finger widths below the kneecap, along the outer edge of the shin bone.

Benefits: Known for its ability to strengthen the legs, Zusanli relieves fatigue, promotes digestion, and improves circulation throughout the lower body. Activating this point helps counter the effects of prolonged standing by promoting blood flow and reducing muscle strain in the legs.

How to Apply:

• Sit in a comfortable position and find the point with your fingers.
• Apply firm, gentle pressure using your thumb, pressing directly on the point for about 2-3 minutes on each leg.
• While pressing, try moving or rotating the ankle up and down to stimulate circulation in the calf and ankle region.

2. Chengjin (BL-56)

Location: BL-56 is located on a straight line connecting the heel and the back of the knee. It’s positioned at the 3/4 point along this line, closer to the knee. This places it within the upper part of the calf muscle along the bladder meridian.

Benefits: Chengjin is effective for easing muscle cramps and tension in the calf area. It helps relieve fatigue and reduces pain that results from standing for prolonged periods.

How to Apply:

• Stand or sit, and use your fingers to find the midpoint of your calf.
• Press with your thumb or use two fingers to apply steady pressure to the Chengjin point.
• As you press, move your ankle in circular motions or up and down to encourage blood flow in the lower leg.

3. Chengshan (BL-57)

Location: This point is located just below the calf muscle, about halfway between the knee and the ankle on the backside of the leg.

Benefits: Chengshan helps relieve foot and calf pain, reduces strain on the Achilles tendon, and promotes circulation. It’s especially beneficial if you experience swelling or cramping in the calves after standing all day.

How to Apply:

• Use your thumb or fingers to apply firm pressure to the point, pressing down and holding for 2-3 minutes.
• During application, gently rotate or flex your foot, moving it up and down to stimulate the area further.

Additional Techniques to Alleviate Leg and Foot Strain

Beyond pressing specific acupressure points, certain stretches and movements can enhance blood flow, reduce fatigue, and improve flexibility in the feet and legs. Here are a couple of recommended exercises that can be done easily throughout the day or after work.

Achilles Tendon Stretch

Stretching the Achilles tendon is crucial for preventing tightness and improving flexibility in the feet and lower legs.

1. Stand facing a wall and place both hands on it for support.
2. Step one foot back and slowly lift your back heel off the ground as if stretching upward.
3. Hold this stretch for a few seconds, then lower your heel back down.
4. Repeat about 10 times for each leg to help release tension and enhance blood flow.

Wall-Assisted Calf and Heel Stretch

This exercise focuses on the calf muscles and Achilles tendon, which often bear the strain of standing all day.

1. Stand about a foot away from a wall with your hands pressed against it.
2. Lean slightly forward, keeping one foot in front of the other.
3. Lift your back heel off the ground and hold the position briefly, feeling the stretch in your calves.
4. Lower your heel back down and repeat this motion 10 times on each side.

These stretches complement acupressure by encouraging circulation, reducing muscle tightness, and promoting flexibility, which can prevent soreness from developing.

Tips for Getting the Most Out of Acupressure and Stretching

• Be Consistent: To prevent foot pain from accumulating, use these acupressure points and stretches daily.
• Incorporate During Breaks: If you stand for hours at a time, use short breaks to do a quick acupressure session on your feet or calves.
• Stay Hydrated: Proper hydration is essential for maintaining blood circulation and muscle health, which can enhance the effects of acupressure.
• Wear Supportive Footwear: While acupressure can relieve pain, good footwear with arch support reduces strain, helping acupressure be more effective.

When to Consider Acupressure for Foot Pain Relief

Using acupressure for foot pain relief can be especially helpful if you experience:

• Frequent soreness or fatigue in your legs and feet
• Poor circulation symptoms, such as swelling or “heavy” legs
• Muscle tightness or cramps in the calves
• Discomfort after standing for prolonged periods at work

By following these techniques and exercises, you can relieve daily discomfort and help prevent pain from building up over time. Acupressure, along with supportive stretches, can help you feel more energized, reducing the strain on your feet and legs caused by standing all day.

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