Reflexology, also known as zone therapy, is an alternative or complementary therapy used to treat a variety of medical conditions by applying pressure to specific points on the feet, hands, or ears.
Reflexology was popularized in the 1930s by nurse and physiotherapist Eunice Ingham. She claimed that by manipulating specific parts of the foot, called reflex areas, you could see a positive health effect in a corresponding part of the body.
While such claims remain scientifically unproven, reflexology has gained increased acceptance among the general public and some in the medical community. Studies have reported that 23% of older adults in the U.S. have explored reflexology for treating some health concerns.
:max_bytes(150000):strip_icc()/GettyImages-1176522468-32a2e1c1d03b48e1a81dbe654f0b2eed.jpg "Does Reflexology Really Work? (1)")
How Does Reflexology Work?
is based on the theory that all areas of the body correspond with and can be mapped onto areas of the feet. While the feet are the main focus of treatment in reflexology, the hands or ears are also sometimes treated.
Reflexologists use hand and foot maps (such as the one shown below) to illustrate the points that correspond to different areas of the body.
According to proponents of reflexology, the application of pressure to spots like the arch of the foot may help stimulate digestion and relieve constipation. Or, by placing pressure between the big toe and the second toe, blood pressure may be reduced.
Reflexology is based in large part on practices used for centuries in other cultures, such as padabhyanga in India and tui na (a form of acupressure) in China.
The exact mechanism for reflexology has not been established, but proponents hypothesize that it can affect positive changes in several ways:
- By unblocking life energy forces, called qi, that can impair the body's self-healing properties if blocked. Some theorize that reflexology breaks up lactic acid crystals in the foot that may have accumulated and blocked these invisible fields.
- By stimulating the production of endorphins, a chemical transmitter that acts on the brain to help ease pain, reduce stress, and improve feelings of well-being.
- By inducing a "placebo effect" in which a person experiences benefits, like pain or stress relief, by the sheer power of belief. Therapeutic touch on its own can induce feelings of calmness and well-being that support these feelings.
None of these theories are supported by quality evidence. More research is needed.
:max_bytes(150000):strip_icc()/FootChartReflexologyAssociationofCanada-5fee16e6fdec4582b4baeba2503fe544.jpg "Does Reflexology Really Work? (2)")
What to Expect During a Reflexology Session
Reflexology is a non-invasive therapy with a low risk of side effects or harm. It can be used on its own as an alternative therapy (used in place of regular medical treatment) or a complementary therapy (used alongside regular medical treatment).
Reflexology is typically performed by a trained reflexologist. In the United States, you do not have to be licensed to practice as a reflexologist, but those who seek professional certification can do so through the American Reflexology Certification Board (ARCB) after 110 hours of training.
A session typically involves a massage table and a soothing or aromatherapy foot cream. Most last for between 30 and 60 minutes. The treatment may involve only one session, but some therapists may recommend a course of treatment or ongoing therapy.
Reflexology can feel relaxing and soothing, although pressure on certain reflex areas may feel uncomfortable or even ticklish.
There are several manual techniques commonly used by therapists:
- Rotating thumb: This is used to apply pressure to most of the reflexes throughout the treatment. This involves holding the foot with four fingers while rolling your thumb with firm pressure in a clockwise direction on the sole.
- Hook in and back up: This is similar to the rotating thumb, but, instead of rolling, you press the thumb into the sole and pull the side in a kneading motion.
- Thumb and finger walk: This involves placing your index finger on the top side of the foot and your thumb on the corresponding part of the bottom side of the foot and "walking" it down in a firm kneading motion.
- Pinpoint: This involves pressing the knuckle of the forefinger into a specific reflex area and holding it for around 10 seconds.
- Tendon pinching: While cupping the heel with one hand, the other pinches both sides of a tendon (such as an Achilles tendon) with a thumb and index finger, running them up and down the tendon gently.
In addition to pressing, the therapist will use relaxation techniques such as rotating the ankle, rotating each toe, and gently stretching the Achilles tendon (by grasping your foot near the toes and turning your foot upward).
Who Should Not Do Reflexology?
Reflexology may not be appropriate for people with:
- A history of blood clots in their legs (which can lead to a pulmonary embolism)
- Peripheral neuropathy (a nerve pain disorder)
- Foot ulcers (often associated with uncontrolled diabetes)
- Low platelet count (which can lead to easy bruising)
- Untreated foot infections (including athlete's foot)
Speak with a healthcare provider to determine whether reflexology poses any risks based on your health, medical conditions, or any medications you take.
9 Foot Pressure Points and What They Do
Conditions Treated by Reflexology
Reflexology is often claimed to treat many unrelated medical conditions. Although research is lacking, there is some evidence from available randomized controlled studies (RCTs) and systematic reviews of a health benefit, including the treatment of:
- Anxiety
- Depression
- Sleep difficulty
- Fatigue
- Labor pain
- Hypertension (high blood pressure)
- Chemotherapy-induced nausea
Even so, much of the available research remains highly contradictory.
Reports that reflexology can treat conditions like asthma, infertility, multiple sclerosis, dementia, diabetes, back pain, menopause, irritable bowel syndrome (IBS), or premenstrual syndrome (PMS) are as of yet unproven.
Does Reflexology Work?
The current body of evidence does not support the use of reflexology to treat any medical condition. While there is some evidence of symptomatic relief, the findings are highly contradictory and the quality of studies is generally poor.
According to a 2014 systematic review published in Evidence-Based Complementary and Alternative Medicine, there is no evidence of any clear physiological effect or mechanism of action from reflexology treatments.
An earlier systematic review in the Medical Journal of Australia concluded that, based on an analysis of 18 RCTs, the data "does not demonstrate convincingly that reflexology is an effective treatment for any medical condition."
This is not to suggest that reflexology has no benefits or should be avoided. When used to complement a prescribed medical treatment, it may affect a person's mood, comfort, and general sense of well-being.
On the other hand, reflexology should never be used as a substitute for a medical treatment. This can lead to a delay in the diagnosis of an otherwise treatable condition.
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 of poor quality.
Reflexology may help with stress, anxiety, fatigue, and sleep difficulty in combination with other treatments.
