Reflexology: What It Is and How It Works

You may have heard of reflexology, a type of therapy that focuses on your feet by applying different levels of pressure to certain areas.

Reflexology claims to help a number of medical problems, from sinus pressure to labor pains.

But research currently it is of low quality. There are no well-designed studies showing that reflexology is better than foot massage. But more studies compare reflexology to usual care and often show a benefit.

For more information, licensed massage therapist Victoria Bodner, LMT, explains the idea behind reflexology.

What is reflexology?

“Reflexology is when pressure is applied to specific points on the foot,” says Bodner. “Different parts of the foot are thought to correlate with different organs and body parts.”

For example, pinching the tops of the toes is believed to help with the sinuses, while pressure applied to the heel claims to help with the lower back and sciatic nerve pain.

Many reflexologists use a foot chart to show them where to apply pressure to help with certain areas of the body. There are also pressure points on the hands and ears that some reflexologists can treat during a session.

Reflexology has been used in Chinese traditional medicinewhere it is believed that this type of therapy can maintain the health of your body Qi (pronounced “chi”), or life energy, balanced.

Other theories focus on how your body’s entire nervous system is connected. Applying pressure, or even touching, areas of the feet is believed to calm the central nervous system and promote relaxation.

How does it work?

A reflexologist will use their hands to apply pressure to certain areas of your foot based on where you have pain and discomfort.

Think about how it feels when your foot is rubbed. She is relaxing and calms you down.

In fact, this is probably the very reason that reflexology is beneficial, as there is no evidence that reflexology provides more benefits than a traditional foot massage. A foot massage can help improve your mood, stress, energy level, and sleep.

If you’re stressed or anxious, your sympathetic nervous system… your fight or flight response – starts up. A foot massage is believed to help increase your parasympathetic response and allow you to focus on routine, day-to-day operations.

“The parasympathetic system is that relaxation response, where your body can continue in a place of homeostasis, which promotes self-healing and balance,” explains Bodner. “You can do your optimal duty of care and make sure you are as healthy as possible.”

What conditions might reflexology help with?

There is no strong evidence that reflexology works better than a foot massage, but reflexologists believe that reflexology can help improve:

• Immune system.
• Colds or bacterial infections.
• Sinus problems.
• Back pain.
• Hormonal imbalances.
• Digestion.
• Arthritis pain.

You should try it?

Many massage centers or studios offer reflexology, where a reflexologist or masseur can combine it with other treatments such as acupuncture Y massage therapy.

But you should talk to your health care provider before trying reflexology.

If you have circulatory problems, blood clots, gout, thyroid problems, athlete’s foot, or epilepsy, your provider may suggest modifications or adjustments to prevent untoward effects.

And if you’re pregnant, be sure to let your reflexologist know, as some points on the foot are believed to help induce labor.

So what can you expect during a reflexology appointment?

Most appointments with a reflexologist last around 50 minutes, about 25 minutes on each foot. They will ask you questions about your health, lifestyle, and eating habits to help determine where to work on your feet.

You may remain fully clothed, but you will need to pull your pants up to your knee so the reflexologist can work on your lower leg as well. You will lie on a massage table or sit in a reclining chair.

Your reflexologist may choose to use a lotion or cream while working on your feet, but it is not necessary.

In general, it is important to know that the research supporting reflexology is not strong and that you can receive the same benefits as a traditional foot massage. So do your homework and talk to your doctor.

You can even try a foot massage at home. If your feet are sore, exhausted, or tired at the end of the day, consider focusing on your feet.

“While watching TV, you can use your fingers and thumb to push your feet up,” Bodner suggests. “Then do the same with your knuckles.”