Everything You Need to Know About Foot Reflexology — And How to DIY It At Home
Learn the potential benefits of this ancient practice and how to treat yourself to an at-home foot reflexology session.
Foot reflexology is a natural therapy that can promote relaxation, enhance well-being, and support your overall health. By understanding and implementing basic reflexology techniques at home, you can experience the rejuvenating effects of this ancient healing practice.
Below, you will find the basic principles behind reflexology. We also walk you through the potential health benefits and provide a step-by-step guide for getting started with foot reflexology at home.
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What Is Foot Reflexology?
Foot reflexology is a form of massage therapy that applies pressure and stimulation to different areas of the feet. “Reflexology is a practice within Chinese medicine that has been around for thousands of years,” explains Janine Mahon, doctor of Chinese Medicine, board-certified acupuncturist, and herbalist, based in Albuquerque, NM.
“In Chinese medicine, you can look at the whole body or various microsystems," she says. "Microsystems—the ear, hand, foot, and scalp—mirror the whole body, and imbalances in the body, wherever they are, can be treated by using points within the microsystem.”
Foot reflexology can be fast-acting and has lots of potential benefits, beginning with creating balance in the body. Balance in the body is created when Qi, or energy, and blood are flowing smoothly, explains Dr. Mahon.
“Think of watching traffic on the freeway back up right in front of you and then you miss the offramp, everything comes to a halt,” she explains. “We can feel this in our body right away, and you may feel the tension in your stomach, shoulders, hands, or in your mind. Once the buildup has been released, we breathe easier and no longer feel irritated or worried. In general, reflexology is excellent for removing the blockages (traffic), boosting our bodily function, and giving space for the body to heal.” Sayonara negative energy.
But that isn’t the only potential benefit of this ancient practice. “Foot reflexology can reduce stress, anxiety, and pain, improve digestion, and boost your immunity,” says Gabriel A. Sher, chief of acupuncture and traditional Chinese medicine development at ORA in New York, NY. “Many people revert to foot reflexology to assist with symptoms and improve quality of life. Touch by another person has actually been found to be a relaxing and stress-relieving activity.” If you love the foot massage part of a pedicure (TBH, that's our favorite part), you'll likely be a fan of reflexology.
Reflexology Techniques and Tools
During a reflexology treatment, the practitioner will ask questions about your current concerns along with questions about your lifestyle. “This will be followed by palpating different points on the foot,” says Dr. Mahon, “which helps them create a treatment plan that is specific to your needs and different from a foot massage.”
In Chinese medicine, hands are used to “see” into the body, and practitioners are trained to cultivate the ability to sense what is happening in the body through the tips of their fingers, explains Dr. Mahon. Practitioners will first look with their eyes for areas of discoloration, changes in skin texture, moisture, dryness, and bumps.
“Then with our fingers we 'look' into the body, feeling for areas of tightness, excess (nodules and bumps) or deficiencies (depressions), sticky sensations, and roughness,” says Dr. Mahon.
Some reflexology techniques involve the slow movement of the thumb or index finger upon the hands or feet. “Other strokes include flexion, rotation, crosshatching, Qi pulling, and hooking in,” says Dr. Sher. “A variety of tools can be used for reflexologies such as balls, rollers, and even sticks.”
Touch and pressure are extremely important when it comes to reflexology, as the way you touch an area sends a message to the body. “Knots and tightness need to be broken up, while weak digestion needs to be gently stimulated,” explains Dr. Mahon. “The key is to approach gently at first — making a connection — and then go deeper.”
Treatments can be painful because they are stimulating areas that correspond to pain elsewhere in the body, but working through the pain to break up the tension can promote healing. “The most crucial thing is to not injure yourself while applying pressure and be gentle when needed,” says Dr. Sher.
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Step-by-Step Guide for Foot Reflexology at Home
The more that you learn about reflexology, the more prepared you’ll be to treat yourself. Developing the art of listening, not only to others but to ourselves, is the single most important step in finding balance.
If you’re looking to try foot reflexology at home, start by finding a calm space where you are comfortable. A safe space is probably the most ideal atmosphere for any bodywork and healing, explains Dr. Sher.
Choose a place where there is not a lot of distraction or noise and add music if that helps you to relax. Adding in a few essential oils like lavender and rose will calm the mind, explains Dr. Mahon. Here is how you perform foot reflexology:
Soak your feet for five to 10 minutes in warm to hot water to promote relaxation so you can get the most out of the treatment.
Massage the whole foot gently, noticing tender areas.
Start in the center of the foot and use both hands—yours or your partner’s—wrapping one hand around either side of the foot gently pushing back and forth like a seesaw. This will gently start the flow of energy.
Use your thumbs to move up from the base of your heel stopping where you feel tightness or pain and giving a little extra attention, says Mahon. “You can use a reflexology map to treat certain areas for example if you have a headache or ovary pain.”
How Long Should I Massage My Feet?
Reflexology sessions don’t necessarily need to be lengthy. While you can give yourself an hour-long treatment, if you’re tight on time, a foot reflexology session can be as short as 15 minutes. There’s really no rule on timing.
“Taking a bit more time on areas and understanding chief complaints helps to understand the tension of the body through the foot,” says Dr. Sher. “There are many nerve endings in the feet, so keep in mind that some people are very sensitive to specific areas, and that can take into account how often a foot reflexology should be performed.”
To complement reflexology, you can also engage in whole body massages, foot soaks with things like Epsom salts, and acupuncture, which are all complementary practices of reflexology.
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Safety Considerations and Contraindications
While foot reflexology is generally a safe practice, it can be dangerous for certain individuals. Therefore, before starting a foot reflexology practice or booking a treatment, consult with a reflexologist or healthcare professional if you have underlying health conditions.
It is especially important for people with neuropathies, edema, or high blood pressure to get a healthcare provider's input before beginning. If you have an active rash or open wounds, reflexology may not be helpful for you either.
And, if you’re pregnant, it’s also important to consult with a reflexologist on which areas of the foot should and should not be treated. “Since you are moving Qi, it is possible that you can stimulate labor, which could be helpful if that is what you want, but if that’s not the goal, avoid reflexology," says Dr. Mahon.
Because foot reflexology is a powerful form of medicine, you want to make sure you know how to practice it safely so that you stay healthy and get the most out of treatments.
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