Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands, and ears. It may provide pain and stress relief, among other benefits.

Reflexology is based on the theory that your hands, feet, and ears are connected to certain organs and body systems. People who practice this technique may refer to themselves as reflexologists. Massage therapists may also offer reflexology.

Reflexologists believe that applying pressure to these parts offers a range of health benefits, such as reductions in pain, well-being, and anxiety.

Read on to learn more about how reflexology works and whether it’s worth a try.

There are a few different theories about how reflexology works.

In traditional Chinese medicine

Reflexology rests on the ancient Chinese belief in qi (pronounced “chee”), or “vital energy.” According to this belief, qi flows through each person. When a person feels stressed, their body blocks qi.

This can cause an imbalance in the body that leads to illness. Reflexology aims to keep qi flowing through the body, keeping it balanced and disease-free.

In Chinese medicine, different body parts correspond to different pressure points on the body. Reflexologists use maps of these points in the feet, hands, and ears to determine where they should apply pressure.

They believe their touch affects other areas of healing via channels and meridians, moving stuck energy.

Other theories

Some theories suggest a reflexologist’s touch may stimulate the central nervous system, promoting relaxation and other benefits, like any form of massage.

Others believe the brain creates pain as a subjective experience. Sometimes, the brain reacts to physical pain. But in other cases, it may create pain in response to emotional or mental distress.

Some believe that reflexology can reduce pain through calming touch, which may help to improve someone’s mood and reduce stress.

Zone theory suggests that the body contains 10 vertical zones. Each zone contains different body parts and corresponds to specific fingers and toes.

Practitioners of the zone theory believe that touching these fingers and toes allows them to access every body part in a particular zone.

Reflexology is linked to many potential benefits, but only a few of them have been evaluated in scientific studies.

Older research from 2015 suggests there’s limited evidence that reflexology may help to:

Anecdotal reports suggest it may also help to:

There aren’t many studies about reflexology. And many experts consider those that do exist to be of low quality. Ultimately, more research is necessary to understand the potential benefits of reflexology.

However, reflexology may have some value as a complementary therapy to help reduce symptoms and improve someone’s quality of life, much like massage.

Take a closer look at what current research says about reflexology below.

Pain

A 2021 study looked at the effects of reflexology on labor pain for 25 people giving birth for the first time, with another 25 people as a control.

The study suggests that foot reflexology led to significant reductions in baseline pain, with 81% of the people who had reflexology during labor recommending it.

A 2022 review suggests reflexology may also help to relieve the following types of pain:

  • headache
  • back pain
  • joint pain
  • pain due to cesarean delivery and other surgeries
  • pregnancy pain
  • pain in infants
  • transplant pain
  • cancer-related pain

Larger, long-term studies are needed to fully understand how reflexology helps to reduce pain, and how its effectiveness may vary.

Anxiety

A 2022 review suggests reflexology may help moderate anxiety.

Complementary therapies, including reflexology, may help people relax, which can help reduce feelings of stress and anxiety. Touch by another human being can be a relaxing, caring, anxiety-reducing action.

In an older 2014 study, researchers gave people undergoing heart surgery a 20-minute foot reflexology treatment once a day for four days.

Those who received the reflexology treatment reported significantly lower levels of anxiety than those who didn’t.

Cancer

A 2019 review concludes that people with advanced cancer who need palliative care can benefit from reflexology and massage. The authors suggest this therapy may offer improved well-being, and escapism and respite from the cancer.

Since reflexology may also be able to help with cancer-related pains, it may offer benefits for people with various cancers.

Reflexology can’t cure or treat cancer, but it may help improve quality of life for someone with this health condition.

Other conditions

A 2022 meta-analysis involving 13 studies suggests that foot reflexology had positive effects on various vital signs, including:

Generally, reflexology is safe, even for people with serious health conditions. It’s noninvasive and comfortable to receive, so it may be worth trying if it’s something you’re interested in.

However, the charity Cancer Research UK suggests you should talk with your doctor first if you have any of the following health issues:

  • circulatory problems in the feet
  • blood clots or inflammation of your leg veins
  • foot ulcers
  • gout
  • fungal infections, like athlete’s foot
  • open wounds on your hands or feet
  • a low platelet count or other blood problems, which can make you bruise and bleed more easily

You may still be able to try reflexology if you have any of these issues, but you might need to take a few precautions to avoid any adverse effects.

Warning

If you’re pregnant, make sure to tell your reflexologist before your session, as tradition may caution against stimulating certain pressure points during pregnancy. However, this may be due to an abundance of caution, rather than strong evidence against it.

If you’re trying to use reflexology to induce labor, only do so with your doctor’s approval.

Some people also report having mild side effects after reflexology treatment, including:

  • lightheadedness
  • tender feet
  • emotional sensitivity

But these are short-term side effects that tend to go away shortly after treatment.

If you’re interested in reflexology, many licensed massage therapists in the United States specialize in it.

Reflexology may not be a scientifically proven medical treatment for disease, but studies suggest it’s a helpful complementary treatment, especially for stress and anxiety.

Speak with your doctor if you’re interested in trying reflexology. For most people, this is a safe complementary therapy that can offer good health benefits.