Self-care for headaches & migraines

Headache and migraine support: grounding the body from the feet up

If you suffer from headaches or migraines, you’re not alone. Unfortunately, I’m a long-time migraineur myself. Over the years — and since beginning my Chinese medicine studies back in 2002 — I’ve learned a few gentle, effective ways to support the body when headaches strike.

One of my favourite places to work, both in clinic and at home, is the feet.

Why the feet?

In Chinese medicine, headaches and migraines are often understood as a disruption in the smooth flow of Qi and Blood, with a tendency for energy, heat, or tension to rise into the head. This can show up as pressure, throbbing, tightness, or sensitivity.

The feet are rich in acupuncture points that play an important role in grounding, circulation, and regulation of the nervous system. Working here helps draw excess energy down from the head and calm what feels stuck above.

These foot points are some of my go-to choices when I have a headache or migraine myself or when I am treating. They can be exquisitely tender — but also deeply releasing. Although intense, I often find them surprisingly calming, especially when combined with warmth.

Combine with a hot foot bath

One of the most useful tricks I’ve found in the midst of a migraine is a hot foot bath.

From a Chinese medicine perspective, a hot foot bath helps:

• Draw Qi and Blood downward

• Anchor rising energy

• Warm and support the lower body

• Reduce excess or congestion in the head

From a biomedical perspective, warm water increases circulation to the feet and lower legs, encourages nervous system relaxation, and can help ease pain perception. Applying heat to the feet — rather than the head — is often more comfortable and grounding during migraine.

How to do it:

• Fill a bucket or tub with hot water

• Add salt or Epsom salts, and lavender oil if you enjoy it

• Sit in a comfortable chair, place an eye pillow over your eyes

• Soak your feet up to about 3 cm above the ankles

• Make the water hot enough that you can only tap the soles of your feet at first, then gradually immerse them as it cools

• Soak for around 20 minutes

The heat stimulates circulation and reflexology zones in the feet, helping the body settle and shift out of “fight or flight.”

Acupressure on the feet

After the foot bath, this is the time to get in deep.

Using your thumbs, or a tool like a chopstick, strongly massage the tender points on the feet, using the image above as a guide. Work in a downward direction — starting at the top of the foot and drawing the movement toward the toes.

If someone else can do this for you, even better. These points are often sore, but the release that follows can feel soothing.

A supportive addition to your usual care

These practices are intended as a support, not a replacement for your usual migraine care. Once a migraine takes hold, you know what you need to do — but these ideas may help calm the nervous system and turn the volume down a little.

Acupuncture is well researched in the treatment of headache and migraine, with strong evidence showing positive effects for both tension-type headaches and migraine prevention (Acupuncture Evidence Project, McDonald J & Janz S, 2017).

As always, seek medical attention if you experience the worst headache you've ever had, loss of vision or consciousness, uncontrollable vomiting, a headache lasting longer than 72 hours with minimal relief, or a sudden change in your usual headache pattern.

The information in this article is provided for general educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Acupuncture and Chinese medicine are individualised therapies and outcomes may vary. Always consult your GP or a registered health practitioner regarding any health concerns or before commencing treatment.