What Is Reflexology and What Are the Benefits?

Reflexology is a practice based on the premise that areas and organs in the body are linked to reflex areas on the hands and feet.

Reflexology is considered a complementary therapy, meaning that it is meant to be used alongside conventional medical care rather than instead of it. There is no scientific evidence to prove that it can prevent or cure any type of disease. However, some studies show it may help relieve certain symptoms, such as pain and anxiety.

Trials on reflexology should be viewed critically, as many are poorly designed. Results from studies have been mixed, but some offer promising results in symptom relief that are worth exploring further.

Read on to learn more about reflexology and ways it may be helpful.

What Is Reflexology?

Reflexology is a practice that involves applying different amounts of pressure to specific points on the feet or hands. These points are believed to link with certain organs or other parts of the body.

The practice claims to cause relaxation and healing in those parts of the body, but this has not been proven.

How Does Reflexology Work?

Reflexology is based on the theory that all areas of the body correspond with and can be mapped onto areas of the hands and feet. Typically, the feet are used in reflexology, but in some circumstances, the hands or ears may be used.

Reflexologists use hand and foot maps that illustrate points that correspond to certain areas of the body.

During a reflexology session, pressure and stimulation using the reflexology technique are applied to these points to improve blood and energy circulation, give a sense of relaxation, and maintain homeostasis (bodily systems remaining stable as they adjust to changing conditions).

The exact mechanism of action (how it works) for reflexology has not yet been determined, but there are some proposed theories:

• Nerve impulse theory: Proposes that stimulation of specific reflex points on the feet enhances nervous system connection to the parts of the body that correspond to those points. It's suggested that benefits from reflexology stem from the involvement of the central and autonomic nervous systems. Reflexology may work by stimulating the release of endorphins (chemicals made by the nervous system to manage pain, reduce stress, and enhance mood).
• Hemodynamic theory: Proposes that stimulation from reflexology enhances blood flow to the corresponding organ or body area.
• Energy-related theories: Proposes that body parts can communicate using electromagnetic fields, and this communication can become blocked or congested. Reflexology may restore energy flow and open these blockages, possibly by breaking up lactic acid crystals stored in the feet.
• Fascia involvement: Proposes that reflexology may influence changes in the fascia (a thin membrane or fibrous sheath that covers and separates body organs), which in turn affects certain areas of the body.

None of these theories have been sufficiently supported by quality evidence, and more research is needed.

Because it is non-invasive and low-risk for side effects, reflexology may be suggested as a treatment in addition to conventional medical care to see if it helps a person feel better. However, it should not replace medical care and conventional treatment.

What Are the Benefits of Reflexology?

While not proven, there is some evidence that reflexology may help with the following:

• Pain reduction
• Relaxation
• Mood elevation
• Stress relief
• Improvement in feelings of anxiety
• Improved sleep

It is also a low risk for causing side effects or complications and may be a useful complementary treatment (check with your healthcare provider first).

As stress and pain are linked to health problems, it's possible that by alleviating these, reflexology could indirectly lead to other health benefits (though not as a treatment or cure for specific illnesses or conditions).

Although there's no evidence, other possible benefits of reflexology include:

• Improving the immune system
• Recovery from illness
• Improving fertility
• Balancing hormones
• Improving digestion
• Reducing arthritis pain
  

Does Reflexology Really Work?

Reflexology has not been scientifically proven to cure or prevent any type of medical condition or disease. Research trials have shown mixed results, but there are few quality trials with evidence to suggest that reflexology may help with pain, relaxation, and stress relief.

Support for reflexology largely comes from anecdotal sources (people who say it helped them) and flawed or unreliable studies (e.g., small sample sizes, and a methodology that is not well-controlled). Conclusive evidence that reflexology works is lacking.

Still, the fact that many people seem to feel better after reflexology sessions has led to theories about how reflexology may make people feel better—even if reflexology techniques and methods are not backed by evidence.

Factors that may influence the effectiveness of reflexology (and the legitimacy of study results) include:

• Environment/ambiance: Reflexologists often use relaxing music, lighting, and scents during reflexology sessions which could help to facilitate relaxation and stress relief, as well as reduce anxiety and pain.
• Support from reflexologist: During the session, especially when lying face up, the person can talk to the reflexologist, share their worries and concerns, work through personal challenges, or gain clarity. This psychological support, especially coupled with a relaxation response, could prompt improvement in health and well-being.
  
• Physical touch: Human touch has been shown to work as a tool to bring comfort and promote healing. Reflexology sessions involve touch, such as stroking, massaging, and manipulation of soft tissue.
  
• Placebo effect: It's possible that expecting positive outcomes can create positive outcomes through the power of suggestion. This doesn't mean that the positive results aren't real. It means that they may not have occurred specifically due to the reflexology treatment itself (or the procedure alone).
  

Whether or not reflexology techniques are directly responsible for results, they may still benefit some people and may be worth a try as long as it doesn't interfere with standard medical care.

Is Reflexology Safe to Try?

Reflexology is considered safe for most people, but as with any health program, it should be discussed with your healthcare provider before starting sessions.

The biggest safety concern with reflexology is the potential for its use in place of conventional treatments. Reflexology should only be used in addition to conventional medical treatments. It is not considered an effective treatment for conditions on its own. Using it instead of seeking care from a healthcare provider could lead to:

• Missed/inaccurate diagnosis
• Ineffective treatment
• Delayed treatment
• Worsening condition in the absence of effective treatment

Generally, reflexology is thought to have few side effects. Some people may experience effects such as:

• Light-headedness
• Tenderfeet
• Emotional response
• Needing to urinate more often

If you experience any negative effects, talk to your reflexologist (and/or healthcare provider if it's more than a temporary, minor effect).

What to Expect From a Reflexology Session

Reflexology sessions typically last 30 to 60 minutes.

At the beginning of the first session, or intake, the reflexologist will:

• Ask some general questions about your medical history (e.g., health, lifestyle)
• Explain how reflexology works, what it does not do (such as treat specific illnesses), and what to expect
• Have you sign a consent form (not every practice requires this)
• Give time and space for you to ask questions (if the reflexologist is dismissive of your questions/concerns or not forthcoming with information, consider that a red flag)

You usually lie down or sit in a reclining chair during sessions. You will stay fully clothed, except for your feet, if your feet are being worked on.

Reflexology sessions shouldn't hurt. They are typically relaxing and soothing, but there may be discomfort when a sensitive reflex is being worked on. Tell your reflexologist if you are feeling pain or discomfort so they can adjust their pressure or technique. It's also okay to stop the session at any time.

During the session, your reflexologist will:

• Work on your feet, hands, ears, or a combination, depending on your needs, wants, and accessibility
• Wash your feet and soak them in warm water (possibly)
• Assess your feet for open wounds, rashes, sores, warts, or bunions, and ask you about any foot or leg pain you may be experiencing (if working on feet)
  
• Encourage you to do what feels comfortable (e.g., talk, rest, sleep), and encourage feedback as you go
• End the session in a calm, peaceful way that may involve stroking the hand or offering food
  

Summary

Reflexology is a practice that involves stimulating certain areas of the feet and sometimes hands and/or ears. The theory behind this is that areas on the feet and hands correlate with areas and organs of the body.

There is not enough evidence to support reflexology as a treatment or cure for any condition. Some studies show positive health benefits, but most studies on reflexology are poor quality, small, or flawed.

Reflexology may help with stress relief, pain relief, anxiety, and relaxation in combination with other treatments.