Acupressure on the feet may promote relaxation and stress relief, among other benefits.
Foot reflexology is a treatment that’s been practiced for centuries. It involves applying pressure to different points on the bottom of the foot.
According to traditional Chinese medicine (TCM), these points correspond to different areas of the body. They are believed to have multiple benefits, including reducing stress, aiding digestion, and promoting sound sleep.
“Reflexology is commonly known as a holistic practice performed on the feet,” says Brian Goodwin, aesthetician, herbalist, and international educator at Éminence Organic Skin Care. “The concept is that there are meridian points on the feet that correspond with various organs in the body.”
According to Dustin Martinez, a Los Angeles–based chiropractic physician, reflexology can improve quality of life in several ways.
This involves reducing stress and bringing balance to the body, energy, and mind.
“Reflexology is ancient medicine — it’s been around forever,” he says. “It can be traced as far back as 2330 B.C.”
According to Martinez, reflexology was given its current name in the United States in the early 1900s.
Foot reflexology may help with:
- stress and relaxation
- pain management
- eyestrain
- improved sleep
Stress and relaxation
A 2022 review found that one of the key benefits associated with reflexology is reducing stress and inducing general relaxation. This is achieved by applying pressure to certain points on the feet.
“Relaxation is probably the biggest benefit [of foot reflexology],” says Martinez. “Reflexology helps by increasing blood flow through the body, which helps to decrease stress and anxiety and lower blood pressure. When you feel less stress and less anxious, it’s easy to feel relaxed.”
Pain management
Perhaps related to its effects on stress and relaxation, foot reflexology may also help with managing both acute and chronic pain.
A 2022 review found that it may help to reduce several different types of pain, such as:
- pain from headaches
- back pain
- joint pain
- pain associated with cancer symptoms
The practice may also help reduce pain after an operation. A 2020 study found that foot reflexology significantly reduced pain after kidney transplantation surgery, compared with a control group.
Eyestrain
“Reflexology can help reverse some of the stress we put on our eyes just from our daily activities,” says Martinez. “These pressure points help relax the tight muscles caused by looking at our screens all day.”
Improved sleep
Considering reflexology may be beneficial in helping you relax and reduce stress, it’s no surprise that some say it may help promote a more restful night’s sleep.
“Because reflexology is moving energy and improving overall circulation, it’s easy to have a restful night’s sleep after a treatment,” explains Martinez.
In the above-mentioned 2020 study on foot reflexology after kidney transplantation surgery, the group that received foot reflexology had significantly improved sleep quality.
Reflexology may be beneficial as a treatment that occurs alongside other treatments for a condition, often referred to as a complementary treatment.
It’s important to note that although reflexology has been practiced in many countries for thousands of years, there is limited scientific evidence available to prove its effectiveness.
According to Claire Barnwell, member of The Association of Reflexologists and owner of Feetology reflexology practice, “There have been some positive research projects carried out with reflexology; however, as yet, there is not a large enough body of evidence for us to make clinical claims of effectiveness.”
Barnwell notes, however, that “there can be no doubt that what it does provide is a period of time for relaxation where the client has one-to-one attention and supportive touch in an empathetic listening environment.”
If nothing else, foot reflexology may be a soothing, relaxing way to wind down and give some massage-like attention to your feet. More research is needed to confirm whether it offers specific health benefits.
Barnwell notes that after a reflexology session, most people experience a sense of well-being and relaxation. However, side effects can occur. These include:
- lethargy
- nausea
- crying or feeling tearful
- lightheadedness
- strong emotions
“This is usually transitory, and reflexologists believe that it is part of the healing process,” states Barnwell.
Reflexology is not for everyone, though. For people with certain health conditions, it may carry some risks, like the development of:
- circulatory issues
- gout
- history of blood clots
- certain foot injuries such as sprains, strains, or stress fractures
- painful skin conditions such as blisters or severe eczema or psoriasis
- contagious skin conditions such as scabies, chicken pox, or athlete’s foot
- certain symptoms of diabetes, including non-healing wounds or peripheral neuropathy
It can be helpful to speak with a healthcare professional before starting a new treatment to determine whether it’s appropriate for you.
Reflexology is not recommended for those with gout, a history of blood clots, or circulatory issues.
If you’re pregnant, it’s important to speak with a doctor before trying reflexology.
While massage and foot reflexology are both known for their relaxing benefits, they have different functions.
“Foot reflexology is a therapeutic massage with sustained pressure instead of broad strokes, like a classic massage,” explains Martinez. “Fine detail and pressure are applied to specific reflex points and held until released.”
A massage might be more beneficial for overall relaxation and muscle aches, whereas reflexology may be able to target specific concerns with focused points on the feet.
According to Martinez, the majority of patients notice benefits after their first reflexology session.
“Everybody is unique and heals in their own timing,” says Martinez. “In general, reflexology best complements natural healing already taking place.”
While you may be able to feel the effects of reflexology after just one treatment, it’s advised to continue using reflexology alongside other doctor-recommended treatments for best results.
While reflexology may not be scientifically proven as a medical treatment for health conditions, it’s been used for centuries to treat many ailments.
Foot reflexology may be beneficial as a complementary treatment, but scientific evidence is lacking.
It’s important to talk with a doctor before trying reflexology. People with circulatory issues, gout, or blood clots should avoid it.