Table of ContentsView AllTable of ContentsPressure PointsBenefitsSide EffectsWhat to ExpectFinding Practictioners
Table of ContentsView All
View All
Table of Contents
Pressure Points
Benefits
Side Effects
What to Expect
Finding Practictioners
PeterHermesFurian / Getty Images
Where Are the Foot Pressure Points?
There are multiplepressure pointsin the feet, and each is believed to have a corresponding area in the body that may benefit from distant pressure or massage.
Below is a list of foot pressure points with the corresponding regions of the body these pressure points might be linked to.
Different areas on the soles of the feet are associated with specific internal organs that cannot be accessed during massages, such as the kidneys, spleen, and adrenal glands.
Some people may have more pressure points than others, or they can be located in slightly different areas. Finding the most effective foot pressure points for relief might take trial and error.
Self-Massages to Try
You can try reflexology on common areas of the foot that respond to pressure. You may need to try different locations, massages, and amounts of pressure to notice a benefit.
There are therapists who are trained in foot reflexology, but if you want to try massaging these areas on your own, apply pressure with a thumb or finger and then rub with small, concentrated movements. Foot reflexology should not cause pain, so don’t push too hard. The pressure should feel similar to a foot massage.
Which Foot Pressure Points Relieve Anxiety?The pressure points thought to relieve anxiety are located around the big toe. Try gently pinching and applying pressure to the tip and base of the big toe along with the webbed area between the big toe and second toe. You can also try applying pressure to the “adrenal reflex,” located beneath the ball of the foot along the foot’s inner edge, to relieve stress.
Which Foot Pressure Points Relieve Anxiety?
The pressure points thought to relieve anxiety are located around the big toe. Try gently pinching and applying pressure to the tip and base of the big toe along with the webbed area between the big toe and second toe. You can also try applying pressure to the “adrenal reflex,” located beneath the ball of the foot along the foot’s inner edge, to relieve stress.
Possible Benefits
Reflexology is believed to offer several benefits. However, there is limited evidence and clinical research to support the exact effect of this therapy. Some of its commonly cited benefits include:
Increased blood flow:Reflexology is believed to boost blood flow, helping to carry oxygen and nutrients more efficiently throughout the body. This improved circulation can support overall health and aid in the body’s natural healing process.
These cells make substances likecollagenandhyaluronan, which keep joints lubricated, repair tissues, and reduce inflammation, helping to relieve pain and improve movement.
Reflexology sessions can promote relaxation, improve sleep, and create a sense of well-being, which may alleviate depression and anxiety without the side effects of medication.
Studies suggest it may enhance sleep quality and duration, particularly in those managing illness, while also supporting healthy circadian (sleep-wake) rhythms.
While reflexology may provide relief for some, it is not suitable for everyone. Pregnant people or those sensitive to overstimulation should consult a healthcare provider before trying this therapy.
Foot reflexology generally appears to be safe and is associated with few, subtle side effects. Many of the side effects people notice are thought to be part of detoxification or other healing processes.
During a foot reflexology session, some people reportedly experience physical or emotional symptoms, such as:
Possible side effects following a foot reflexology session include:
When side effects do occur, they typically resolve within 48 hours. Reflexologists often advise their clients to drink more water than usual to help the body eliminate toxins and expedite recovery.
What Does It Mean When a Reflexology Point Hurts?Pain at a reflexology point can mean tension or imbalance in the part of the body associated with that point. Reflexologists believe this discomfort could signify areas that need healing or support.
What Does It Mean When a Reflexology Point Hurts?
Pain at a reflexology point can mean tension or imbalance in the part of the body associated with that point. Reflexologists believe this discomfort could signify areas that need healing or support.
What to Expect at the Appointment
For foot reflexology, you will remain fully clothed except for your shoes and socks. The reflexologist may wash and soak your feet before getting started. Some reflexologists use essential oils to enhance relaxation. If you have a history of skin reactions to essential oils, let the reflexologist know.
During the session, the reflexologist will apply gentle pressure to specific points of the feet that correspond with different areas of the body. They will address the entire foot and also focus on more targeted areas linked to specific issues, depending on your needs.
Most reflexology appointments last 30 to 60 minutes. You can rest, talk, or even fall asleep during your treatment. For the best experience, feel free to ask questions and communicate openly with the reflexologist. If you need them to increase or decrease pressure, or even to stop the session early, don’t hesitate to speak up.
How Massage Differs From ReflexologyMassage works on muscles and soft tissues to relieve tension and improve circulation throughout the body. Reflexology, however, focuses on specific points on the feet, hands, or ears that are believed to correspond to organs and systems, stimulating natural healing. While massage treats the physical structure directly, reflexology aims to influence internal systems through targeted pressure.
How Massage Differs From Reflexology
Massage works on muscles and soft tissues to relieve tension and improve circulation throughout the body. Reflexology, however, focuses on specific points on the feet, hands, or ears that are believed to correspond to organs and systems, stimulating natural healing. While massage treats the physical structure directly, reflexology aims to influence internal systems through targeted pressure.
Where to Find Reflexology Practitioners
There is only one organization in the United States that officially certifies reflexologists. TheAmerican Reflexology Certification Board (ARCB)has a standardized continuing education and certification program and isn’t affiliated with any one school or reflexology technique.
The ARCB offers a directory of practitioners who have met their certification criteria, plus additional information about obtaining a certificate.Other organizationsalso provide lists of reflexology practitioners, but these groups may only share networks or ethical standards rather than offering formal training or certification programs.
Summary
Several pressure points in your feet may be linked to different areas throughout your body, though scientific evidence is lacking to recommend this as a primary treatment. Traditional Chinese medicine practitioners have used these pressure points to offer treatment or relief of conditions or discomfort.
Reflexology is considered a complementary treatment option. If you are interested in trying foot reflexology, you can perform the exercises at home, or you can find a list of certified therapists in your area.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Reflexology.Embong NH, Soh YC, Ming LC, Wong TW.Revisiting reflexology: Concept, evidence, current practice, and practitioner training.JTCM. October 2015;5(4):197-206. doi:10.1016/j.jtcme.2015.08.008.Huang HC, Chen KH, Kuo SF, Chen IH.Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.JAN. April 2021;77(4):1683-1697. doi:10.1111/jan.14699.Patanjali Wellness.10 essential reflexology points for stress relief and relaxation.Cai DC, Chen CY, Lo TY.Foot reflexology: Recent research trends and prospects.Healthcare (Basel). 2022 Dec;11(1):9. doi:10.3390/healthcare11010009Marcolin M, Tarot A, Lombardo V, Pereira B, Van Lander A, Guastella V.The effects of foot reflexology on symptoms of discomfort in palliative care: a feasibility study.BMC Complement Med Ther. 2023 Feb;23(1):66. doi:10.1186/s12906-023-03873-5Ma X, Yuan Z, Qian B, Guan Y, Wang B.Systemic review and meta-analysis of reflexology for people with multiple sclerosis: Systematic review and meta-analysis.Medicine. 2023 Feb;102(5):32661. doi:10.1097/MD.0000000000032661Naseri-Salahshour V, Hosseini S, Sajadi M, Sajadi S, Farsi Z.The effect of foot reflexology on pain and anxiety of male patients with chest trauma: A randomized clinical trial.J Psychiatr Nurs. 2024;15(1):65-71. doi:10.14744/phd.2023.60487Wang WL, Hung HY, Chen YR, et al.Effect of foot reflexology intervention on depression, anxiety, and sleep quality in adults: A meta-analysis and metaregression of randomized controlled trials.Evid Base Comp Alt Med. September 2020;2654353. doi:10.1155/2020/2654353.Whatley J, Perkins J, Samuel C.Reflexology: Exploring the mechanism of action.Complement Ther Clin Pract. 2022 Aug;48(1):101606. doi:10.1016/j.ctcp.2022.101606University of Minnesota.Reflexology.Footwise Podiatry & Reflexology.What to expect after reflexology.Smith C, Levett K, Collins C, et al.Massage, reflexology, and other manual methods for pain management in labour.Cochrane Datab Syst Rev. 2018 Mar;2018(3):CD009290. doi:10.1002/14651858.CD009290.pub3
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Reflexology.Embong NH, Soh YC, Ming LC, Wong TW.Revisiting reflexology: Concept, evidence, current practice, and practitioner training.JTCM. October 2015;5(4):197-206. doi:10.1016/j.jtcme.2015.08.008.Huang HC, Chen KH, Kuo SF, Chen IH.Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.JAN. April 2021;77(4):1683-1697. doi:10.1111/jan.14699.Patanjali Wellness.10 essential reflexology points for stress relief and relaxation.Cai DC, Chen CY, Lo TY.Foot reflexology: Recent research trends and prospects.Healthcare (Basel). 2022 Dec;11(1):9. doi:10.3390/healthcare11010009Marcolin M, Tarot A, Lombardo V, Pereira B, Van Lander A, Guastella V.The effects of foot reflexology on symptoms of discomfort in palliative care: a feasibility study.BMC Complement Med Ther. 2023 Feb;23(1):66. doi:10.1186/s12906-023-03873-5Ma X, Yuan Z, Qian B, Guan Y, Wang B.Systemic review and meta-analysis of reflexology for people with multiple sclerosis: Systematic review and meta-analysis.Medicine. 2023 Feb;102(5):32661. doi:10.1097/MD.0000000000032661Naseri-Salahshour V, Hosseini S, Sajadi M, Sajadi S, Farsi Z.The effect of foot reflexology on pain and anxiety of male patients with chest trauma: A randomized clinical trial.J Psychiatr Nurs. 2024;15(1):65-71. doi:10.14744/phd.2023.60487Wang WL, Hung HY, Chen YR, et al.Effect of foot reflexology intervention on depression, anxiety, and sleep quality in adults: A meta-analysis and metaregression of randomized controlled trials.Evid Base Comp Alt Med. September 2020;2654353. doi:10.1155/2020/2654353.Whatley J, Perkins J, Samuel C.Reflexology: Exploring the mechanism of action.Complement Ther Clin Pract. 2022 Aug;48(1):101606. doi:10.1016/j.ctcp.2022.101606University of Minnesota.Reflexology.Footwise Podiatry & Reflexology.What to expect after reflexology.Smith C, Levett K, Collins C, et al.Massage, reflexology, and other manual methods for pain management in labour.Cochrane Datab Syst Rev. 2018 Mar;2018(3):CD009290. doi:10.1002/14651858.CD009290.pub3
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Center for Complementary and Integrative Health.Reflexology.Embong NH, Soh YC, Ming LC, Wong TW.Revisiting reflexology: Concept, evidence, current practice, and practitioner training.JTCM. October 2015;5(4):197-206. doi:10.1016/j.jtcme.2015.08.008.Huang HC, Chen KH, Kuo SF, Chen IH.Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.JAN. April 2021;77(4):1683-1697. doi:10.1111/jan.14699.Patanjali Wellness.10 essential reflexology points for stress relief and relaxation.Cai DC, Chen CY, Lo TY.Foot reflexology: Recent research trends and prospects.Healthcare (Basel). 2022 Dec;11(1):9. doi:10.3390/healthcare11010009Marcolin M, Tarot A, Lombardo V, Pereira B, Van Lander A, Guastella V.The effects of foot reflexology on symptoms of discomfort in palliative care: a feasibility study.BMC Complement Med Ther. 2023 Feb;23(1):66. doi:10.1186/s12906-023-03873-5Ma X, Yuan Z, Qian B, Guan Y, Wang B.Systemic review and meta-analysis of reflexology for people with multiple sclerosis: Systematic review and meta-analysis.Medicine. 2023 Feb;102(5):32661. doi:10.1097/MD.0000000000032661Naseri-Salahshour V, Hosseini S, Sajadi M, Sajadi S, Farsi Z.The effect of foot reflexology on pain and anxiety of male patients with chest trauma: A randomized clinical trial.J Psychiatr Nurs. 2024;15(1):65-71. doi:10.14744/phd.2023.60487Wang WL, Hung HY, Chen YR, et al.Effect of foot reflexology intervention on depression, anxiety, and sleep quality in adults: A meta-analysis and metaregression of randomized controlled trials.Evid Base Comp Alt Med. September 2020;2654353. doi:10.1155/2020/2654353.Whatley J, Perkins J, Samuel C.Reflexology: Exploring the mechanism of action.Complement Ther Clin Pract. 2022 Aug;48(1):101606. doi:10.1016/j.ctcp.2022.101606University of Minnesota.Reflexology.Footwise Podiatry & Reflexology.What to expect after reflexology.Smith C, Levett K, Collins C, et al.Massage, reflexology, and other manual methods for pain management in labour.Cochrane Datab Syst Rev. 2018 Mar;2018(3):CD009290. doi:10.1002/14651858.CD009290.pub3
National Center for Complementary and Integrative Health.Reflexology.
Embong NH, Soh YC, Ming LC, Wong TW.Revisiting reflexology: Concept, evidence, current practice, and practitioner training.JTCM. October 2015;5(4):197-206. doi:10.1016/j.jtcme.2015.08.008.
Huang HC, Chen KH, Kuo SF, Chen IH.Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.JAN. April 2021;77(4):1683-1697. doi:10.1111/jan.14699.
Patanjali Wellness.10 essential reflexology points for stress relief and relaxation.
Cai DC, Chen CY, Lo TY.Foot reflexology: Recent research trends and prospects.Healthcare (Basel). 2022 Dec;11(1):9. doi:10.3390/healthcare11010009
Marcolin M, Tarot A, Lombardo V, Pereira B, Van Lander A, Guastella V.The effects of foot reflexology on symptoms of discomfort in palliative care: a feasibility study.BMC Complement Med Ther. 2023 Feb;23(1):66. doi:10.1186/s12906-023-03873-5
Ma X, Yuan Z, Qian B, Guan Y, Wang B.Systemic review and meta-analysis of reflexology for people with multiple sclerosis: Systematic review and meta-analysis.Medicine. 2023 Feb;102(5):32661. doi:10.1097/MD.0000000000032661
Naseri-Salahshour V, Hosseini S, Sajadi M, Sajadi S, Farsi Z.The effect of foot reflexology on pain and anxiety of male patients with chest trauma: A randomized clinical trial.J Psychiatr Nurs. 2024;15(1):65-71. doi:10.14744/phd.2023.60487
Wang WL, Hung HY, Chen YR, et al.Effect of foot reflexology intervention on depression, anxiety, and sleep quality in adults: A meta-analysis and metaregression of randomized controlled trials.Evid Base Comp Alt Med. September 2020;2654353. doi:10.1155/2020/2654353.
Whatley J, Perkins J, Samuel C.Reflexology: Exploring the mechanism of action.Complement Ther Clin Pract. 2022 Aug;48(1):101606. doi:10.1016/j.ctcp.2022.101606
University of Minnesota.Reflexology.
Footwise Podiatry & Reflexology.What to expect after reflexology.
Smith C, Levett K, Collins C, et al.Massage, reflexology, and other manual methods for pain management in labour.Cochrane Datab Syst Rev. 2018 Mar;2018(3):CD009290. doi:10.1002/14651858.CD009290.pub3
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