A form of massage with roots dating back to ancient Chinese medicine, reflexology is a gentle yet powerful technique based on a map of the feet (hands, and ears). It identifies pressure points that supposedly correspond to certain organs and muscles in the body and can even be used to stimulate the endocrine and nervous system. Essentially a fabulous foot massage with specific therapeutic goals in mind, a reflexologist might focus on your heels if you’re suffering from pelvic or sciatic pain, and the tops of your four small toes for sinus trouble. While science doesn’t fully support the claims made regarding these pressure points and their relationship to other parts of the body, it does boast other benefits, such as deep relaxation.
What is the foot reflexology chart? As shown above, the foot reflexology chart identifies various pressure points on the foot that are energetically linked to specific areas of the body. While there are slight variations in this map, the chart identifies zones of the foot and the parts of the body they represent.
Does reflexology really work? If the outcome you’re hoping for is stress relief and a sense of overall well-being, then the simple answer is yes, reflexology can indeed be effective. That said, reflexology is ultimately just a form of massage and should not be relied upon to treat serious health issues. Again, there’s not much in the way of scientific evidence to support the idea that massaging a certain pressure point in your foot will have any effect on another part of the body. Still, many studies do show that reflexology can be beneficial to well-being in general, by increasing relaxation and lowering stress (similar to other forms of massage).
What are the biggest benefits of foot reflexology? Stress reduction and relaxation are the main rewards of reflexology. Anecdotal evidence and scientific research suggest that reflexology can provide relief from fatigue, insomnia, and chronic pain—namely because these conditions are often either caused or exacerbated by psychological symptoms (think: anxiety). Certified reflexology and massage therapist Lakshmi (Ambujam) Keyes has found that many clients experience improved sleep and overall well-being after a single session, or even after just a DIY reflexology-inspired foot massage (keep reading to learn how tope of self-care treatment perform this ty on your own feet).
Are there risks associated with foot reflexology? There are precious few risks associated with reflexology, which is why it is widely embraced as a complementary therapy for individuals suffering from any or all of the aforementioned ailments (i.e., psychological stress, pain, fatigue, and poor sleep). However, as with all types of massage, it is important that the person performing it has adequate training and considers the individual’s personal health profile and needs. Per Tsao-Lin Moy, a licensed acupuncturist and massage therapist, “diminished sensory in [the] feet or nerve damage” are important considerations, as “some conditions can cause more inflammation, such as RSD.”
Is it safe for pregnany women? Moy notes that women in their first trimester of pregnancy should ensure the practitioner has experience with pregnant clients, which is sound advice across the board; there’s no evidence that points to reflexology posing a risk to pregnancy.
What does it mean if a reflexology point hurts? While science doesn’t yet support the notion that a sensitive spot on your foot (hands or ears) corresponds with a health issue in another part of your body, “reflexology doesn’t have to be painful to work,” says Keyes. Discomfort might just be an indication that the reflexologist is going at it a little too aggressively for your taste. (She also shared a personal anecdote on the subject regarding her mother, a master reflexologist, whose massage technique brings her to tears: “Even though my headaches, or whatever the problem was, would go away in five minutes, [it was] maybe because the pain was so much worse in my big toe.”) The takeaway? When it comes to reflexology, the ‘no pain, no gain’ philosophy does not apply.
Give yourself extra love: It is always a good idea to pay attention to tender spots in your feet and give them a little extra love, says Keyes, who cites “a combination of blockages due to toxins and poor circulation or chi energy flow” as sources for such pain. Moy adds that pain is very common in the feet: “Muscles and connective tissue between the metatarsals and toes get stiff and have less flexibility or joint mobility, so when they get mobilized, it can feel painful.” The massage therapists agree that reflexology is meant to alleviate such pain though, not exacerbate it. As such, you can just interpret this along the lines of general massage wisdom: If you discover a knot or sore spot, gently rub it—but, per Keyes, only “apply just enough pressure to bring about relaxation and circulation,” whilst avoiding a high degree of discomfort, as this will ultimately make the body tense up even more.
Can you do reflexology on yourself? Absolutely? Keyes recommends giving yourself a reflexology foot rub every night before bed for improved sleep, along with the other benefits that go hand-in-hand with a little self-love. Moy mentions that “learning reflexology can be a great activity for couples to explore together to support their intimate relationship.” (In case you missed it, foot rubs can be foreplay.) Start with the toes, which are purportedly (i.e., according to the reflexology chart) connected to the head and neck; after all, she quips, “all our problems start with our head, don’t they?” No matter where you begin, though, you’ll find that reflexology is a healing art that can be easily adapted to your personal preferences—and remember, the main goal is that the massage feels good.