The Foot Pressure Point for Shoulder Pain
For a shoulder joint that aches when you roll onto it at night, or will not lift as high as the other one, there is a raised knuckle on the outside edge of your foot, at the base of the little toe, gently pressed for one to two minutes to take the edge off.
What This Spot Helps With
This spot is about the shoulder joint itself, rather than the muscle across the top of the back. It is used for an arm that will not lift as high as it used to, for a shoulder that aches at night when you turn onto it, and for deep soreness running through the shoulder and upper arm.
The band across the ball of the foot is the muscle across the top of your back. This knuckle is the joint at the end of that muscle. They are different things, best worked one after the other rather than as a substitute for each other.
Getting Into Position
You need the outside edge of your foot for this one — the little-toe side, rather than the inside edge used for most of the other spots.
How to Find It
Run a finger down the outside edge of your foot, starting from your little toe. A short way down, you will feel a knuckle standing proud — the joint where the little toe meets the long bone of the foot. It is easy to find because it sticks out. The spot sits on, and right behind, that raised knuckle.
How to Press It
Thumb on the outside of the foot, first finger on the sole to brace against. Press in toward the middle of the foot rather than straight down. Small circles around the raised part of the knuckle, then around the area right behind it.
How Much Pressure
Take care here. This knuckle sits close to the surface and there is not much padding over it. Firm enough to be tender is the target — no more. Do not drive straight down onto the bone itself.
How Long
One to two minutes on each foot is the usual range.
When to Do It
Any time of day suits this spot. If the night-time shoulder ache bothers you most, working it in the evening, before bed, makes sense.
What This Won't Do
For general shoulder soreness, this is a dependable spot. But for a shoulder with a real mechanical problem behind it, this will take the edge off — it will not correct the mechanics of the joint. If your arm has genuinely stopped lifting the way it used to, get that looked at properly as well as pressing this spot. This is relief alongside care, not instead of it.
Safety First
Skip this spot if there is a bunion, or a hot, swollen joint, at the base of your little toe. The complete list of who should adjust time or pressure elsewhere on the foot is here: Foot Pressure Point Safety Guide.
FAQ
Why does this spot need more care than the others? The knuckle sits close to the surface with little padding, so it is easier to press onto bone by accident. Light, careful pressure works better here than firm pressure does.
Can this help a frozen shoulder? It may take the edge off some of the ache, but a shoulder that has properly locked up needs to be assessed and managed by a doctor or physical therapist alongside anything done here.
Should I press this or the band across the ball of the foot first? Either order is fine. Many people do the muscle band first, then this joint spot, in the same short session.
How do I know if I'm on the knuckle or off it? The knuckle feels like a small, hard bump standing proud of the rest of the foot. If your thumb is on something flat and hard, you have likely drifted onto a different bone — move slightly and try again.
This page shares general information about a traditional practice. It is not medical advice and does not replace what your doctor has given you. If you are pregnant, managing a health condition, or unsure whether this applies to you, check with your doctor first.
This spot pairs well with the band across the ball of the foot for tight shoulders and upper back and the pressure point for a stiff neck. All seven spots are laid out with photographs in The Foot Map — the free book.
(Zone shown: Shoulder reflex zone, No. 10.)