Foot Trigger Points; Identification and Treatment

The foot is the area on a runner’s body that is most susceptible to injuries. In this article, we are going to look at the foot trigger points that are most likely to get injured during running or intensive exercise. Pain in tissues that cover muscles, bones and organs is caused by foot trigger points which are hard to point out.

Foot pain can have a weighty impact on a runner’s life. Most adult runners who have encountered foot injuries say that this has restricted their movements, be it walking or running. Most people blame their lack of exercising and running on foot pains. It is important to identify the foot trigger points to avoid these injuries.


As runners or even joggers, we depend on some specific muscles on our feet for almost all the movements that are achieved by the foot. However, we do not pay close attention and care to this area most of the times. We subject them to too much stress and pressure till they start to hurt.

What are foot trigger points?

Trigger points are spots in the muscles, bones and tendons that are susceptible to injury. They are a common cause of foot aches and foot pains. They are referred toas muscle knots by some people. They are mostly found in the arch but can also be present in other parts of the foot.

Foot trigger points send pain to some other sites on the foot. This may lead astray a doctor in diagnosing your condition. There are different foot trigger points for different conditions and a professional should be able to know this to avoid misdiagnosis. In this article, we will look at trigger points for different conditions.

Indications of foot trigger points

Trigger points are usually indicated by foot pain, a feeling of soreness on the foot, a lot of pain in the tip toes, with aching when one is not walking. Foot numbness may also be experienced. Toe cramps may be experienced when standing after a long period of sitting. There might also be aching after bearing a lot of weight.

What are some of the causes of foot trigger points?

Poor foot wear

Wearing the incorrect running shoes, insoles and orthotics can result to this. Running shoes should be fitting and highly cushioned while insoles and orthotics should be according to your arch type to avoid any complications. Inserts and insoles like those mentioned in here.


Trauma experienced on the foot can also result to trigger points. After trauma, it may be necessary to get some ankle supports to brace your feet. You can visit here to get a look at some good ankle supports.

Locations of foot trigger points

Foot trigger points are not just located all over the foot. There are some specific areas where you will find these trigger points. There are trigger points all over your body but in this particular article, we are focused on foot trigger points.

1. Arch of the foot

The trigger points are usually located at the centre of the bottom of the foot. The exact paint is halfway between the heel and the ball of the foot. The arch muscles are the most hardworking muscles in the human foot.

Our feet usually get a lot of punishment from the impact felt when running, jogging or even walking, yet we usually feel no worse than just getting tired. Injury here is common but not very common, slightly lower than expected.

Every time you take a step, your weight acts on the arch but it doesn’t collapse because of how well it has been made. This is why the arch is one of the trigger points. The arch of the foot injury may result to plantar fasciitis, tendonitis among other conditions. To know more about plantar fasciitis, check out here.

2. Shins
Best Running Shoes for Shin Splints

The shins are very sensitive and injury there may result to shin splints. It may seem like an unlikely place to have trigger points but there is meat there and that makes it very vulnerable to injuries.

Foot trigger points in the upper third of the shins don’t cause severe indications but they are still very sensitive when you touch them. If you have ever had the unfortunate event of suffering from shin splints you know how serious this condition is.

3. Tibial anterior muscles

The tibial anterior tendons are located at the top of the foot by the inside of the ankle and extend to connect to the metatarsals at the bottom of the foot.

Foot trigger points in the tibial anterior cause it to be weak and shorter. This makes it difficult for a runner or jogger to lift a leg, leading them to be clumsy in their movement. This condition might even cause foot drop.

4. Tibial posterior

The tibial posterior a muscle that is located deep in the calf. This is the source of pain and stiffness at the back of the ankle. Trigger points usually weaken this muscle considerably, which may result to inward turning of the ankle.

More often than not, this condition is mistakenly labeled as Achilles tendonitis when not properly examined. Pain in the tendon or near the tendons is mostly referred pain from trigger points in the associated muscles but can be mistake for Achilles tendonitis when it is not well understood. To find out more on Achilles tendonitis, you can visit here

Foot Trigger points treatment

1. Trigger point’s therapy

Self applied foot trigger point massages may go a long way in treatment of plantar fasciitis, Achilles tendonitis, heel pain, shin splints and heel spurs when trigger points are the cause. Trigger point therapy is aimed at locating and massaging the trigger points to do away with the muscle knots.

When massaging the trigger points, you will feel a sweet ache when you apply mild to moderate thumb pressure. The trigger spots are usually the feel good spots during massaging. Sometimes, the satisfying ache may spread to other parts of the foot when the trigger point is massaged; however, this does not happen in the arch of the foot.

2. Correct foot wear

Since one of the causes of foot trigger point pain is incorrect foot wear, it is only appropriate that you get the correct running shoes for whatever exercise you are doing. There are a number of good running shoes for different conditions. You can visit here or here to get the best running shoes.

There are other foot wears like socks, inserts and orthotics which should be chosen correctly and very carefully as they play a very important role in ensuring your feet are not affected in a way that can be avoided. The best socks can be found at here

In conclusion

Foot trigger points should be a t the top of the list during the foot examination for pain, numbness and any other awkward sensations that may be felt in the foot area, be it the toes, shins, calf or ankle.

When you visit a professional who has had plenty of time to practice, trigger points are quite easy to locate and take care of. As a matter of fact, there are certain ways, mostly through therapy where trigger points can be treated effectively. Trigger points are often misdiagnosed as something else resulting to the wrong form of treatment.

Thank you so much for reading this article. I hope it has been helpful in helping you identify what trigger points are, how they feel like and how to take care of them. Share this article widely and help a friend out. If you have any thoughts or comments, please leave a comment in the comment section.

Bella Williams

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

Click Here to Leave a Comment Below 1 comments
Leland Warnack - March 22, 2018

Thank you so much for the great article, it was fluent and to the point. Cheers.


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