What Is Reflexology?

This type of massage stimulates points in your hands and feet to relieve stress and pain.

Medically reviewed by Katrina Carter, DPT

Reflexology is a type of massage that applies pressure to specific points in your hands and feet. This method is based on the theory that each body part connects to a specific "reflex point" where you apply pressure. Reflexologists use maps of those points in the feet, hands, and ears to figure out where to apply pressure.

The effects of reflexology can vary from person to person but may include pain relief and reduced stress. Reflexology has become popular as a holistic approach to keeping the body balanced and illness-free. Read on to learn about reflexology, how it works, possible benefits, and more.

Related: Where Are Your Pressure Points—And How Can You Use Them?

How Does Reflexology Work?

A reflexologist applies pressure to specific areas in your hands and feet, or "reflex points." According to reflexology, those points link to different body parts. Applying pressure to a specific point will help treat the body part it links to.

The method is rooted in the traditional Chinese medicine (TCM) belief that the body is made up of vital energy, or qi. Stress can block qi, causing an imbalance of emotional, mental, physical, and spiritual health. Reflexology helps balance qi and prevent illnesses.

Of note: There's a lack of research on whether reflexology works and how it heals different body parts. Some evidence suggests that applying pressure to the reflex points improves blood and energy flow and relaxes the body.

What Are the Benefits of Reflexology?

Reflexology is a complementary and alternative medicine (CAM) therapy that some people might opt for to help treat illnesses. The simple technique is easy to learn, and anyone can apply it in their everyday life to help relieve stress. Research has shown that reflexology might help treat the root causes of certain health conditions.

Helps Treat Migraines and Headaches

Migraines cause severe pain on one side of the head, usually accompanied by nausea and sensitivity to light and sound. Some evidence suggests that reflexology may relieve pain in people with chronic migraine and other types of headaches. A study published in 2017 found that stimulating reflex points in the feet helped reduce the intensity, frequency, and length of migraine flares in women aged 33–58.

Manages Low Back Pain

Low back pain might cause reduced movement, stiffness, and trouble standing up straight. In a study published in 2022, 38 nurses with chronic low back pain received 30-minute reflexology sessions once per week. The nurses reported significantly less low back pain after four weeks.

Research has shown that reflexology might relieve low back pain if it's used alongside standard treatments. You can typically treat low back pain with a back brace, cold and heat therapy, and stretching exercises.

May Help With Anxiety and Depression

Anxiety and depression often cause trouble falling and staying asleep, resulting in fatigue. Research has shown that applying pressure to reflex points in the feet may help improve sleep in people with anxiety and depression. A study published in 2020 found that symptoms generally reduce more as the length of the reflexology session increases.

Reduces Stress

Research has linked chronic stress to several diseases. According to TCM, reflexology helps relieve stress in a number of ways to help balance qi and prevent disease.

For example, you might feel a general sense of relaxation when pressure is applied to specific points in your hands and feet. Stimulating reflex points in your feet helps activate your parasympathetic response, which relaxes your body. Keep in mind that it might take multiple reflexology sessions to notice changes in your stress level.

Relieves Pain

Research has found that reflexology helps release endorphins, or chemicals that help relieve pain. For example, in a study published in 2016, people with rheumatoid arthritis (RA) received a 40-minute reflexology session once per week. The researchers reported that they had significantly less pain after six weeks. RA causes painful, swollen, and stiff joints, typically in the wrist and fingers.

Who May Benefit From Reflexology?

People with various health conditions can benefit from reflexology. For example, those who have had strokes might use reflexology as an alternative therapy to recover. Research has shown that reflexology might also relieve symptoms of multiple sclerosis (MS), a nervous system disorder.

Some evidence suggests that reflexology might improve the loss of sensations and burning sensations that occur in the hands and feet of people with diabetes. Reflexology may also improve pain in people with diabetic neuropathy, or a type of nerve damage.

Who Should Avoid Reflexology?

Reflexology is generally safe, but some people might need to avoid it. Reflexology might lead to unwanted adverse effects for some people with health conditions or concerns like:

• Diarrhea and vomiting: Reflexology may overstimulate the body and worsen these gastrointestinal (GI) systems.

• Disease of the hands, feet, and ears: Reflexology applies pressure to the hands, feet, and ears. This type of massage might be painful if you have skin conditions that affect those areas.

• Fever: Your body is under a lot of stress when you have a fever. Reflexology might excessively stimulate your body, which further stresses it out.

• Pregnancy: Talk to a healthcare provider before scheduling a reflexology session during the first trimester of pregnancy. Stimulating certain points might induce labor, which might risk premature delivery.

You might want to avoid reflexology if you have had multiple sessions and continue to feel stressed. In that case, reflexology might not be well-suited for your body.

Related: What To Know About Reiki

A Quick Review

Reflexology is a type of massage that's rooted in TCM. A reflexologist applies pressure on specific points in your hand and feet, which TCM says correlate with different body parts. Reflexology can provide relief from everyday stress and help relax your body.

People often use reflexology as a complementary therapy to treat health conditions like anxiety, depression, and chronic migraine. Talk to a healthcare provider about whether reflexology might be useful and how this method might help manage stress and pain. 

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