Foot reflexology to relieve anxiety, stress, and reduce pain

The human body is such a perfect and harmonious machine that many of its solutions could even be found right there. Could you imagine that a possible intervention tool for problems like stress or anxiety could be found in the feet? That's what foot reflexology is all about.

Foot reflexology is much more than a simple foot massage. It's even considered an ancient technique.

According to records, pressure-point treatments were already known in India, Egypt, and China more than 5,000 years ago. Below, we'll explain what reflexology is, its benefits, expert opinions, and scientific studies that have been conducted to prove its effectiveness.

What is reflexology?

Reflexology is the application of pressure to the areas of the feet or even the hands. It's usually applied in a relaxing manner and is believed to help relieve stress.

It is believed that some areas of the foot are related to other organs and systems of the body. Therefore, the pressure applied would help the corresponding area of ​​the body.

Therefore, it is a complementary treatment to consider for those seeking to treat the symptoms of certain illnesses using strategies outside of traditional medicine. It is based on manipulating and applying pressure to key areas of the foot.

This technique is believed to promote physical and mental relaxation and, therefore, a better response to stress. By promoting better rest, it may also help with insomnia, giving the person much more energy during the day.

The importance of the feet for the healing of the rest of the body

The body's muscles allow us to perform various functions of movement and precision. In our feet alone, we have 40 muscles and more than 200 ligaments, developed and optimized through evolution, which perform basic functions for daily life.

The skin of the foot is thick and resilient, while beneath the heel lies a specialized cushion of fat, ready to cushion and distribute the body's weight. Without a doubt, a masterpiece of natural engineering.

The feet perform a wide and complex network of tasks:

• Supports weight.
• Movement in general.
• Walking and going up and down stairs.
• Compensate for imbalances.
• Maintain a correct posture.

For all the above reasons, the feet are one of the areas of the body most affected by muscular problems associated with stress and anxiety.

Thus, some foot diseases would be the consequence of an emotional disorder, which would cause difficulties in posture and movement.

As you can see, feet play a vital role in human beings. After all, they're responsible for taking us wherever we want and supporting our weight wherever we go.

Benefits of foot reflexology or acupressure

Reflexologists believe this discipline has healing powers. "Human beings, regardless of our age, need to eliminate the waste that accumulates in our bodies, such as those resulting from daily stress, medications, alcohol, coffee, or tobacco."

This was announced by Isabel P. Broncano, director and therapist of Ranvvai, a foot reflexology center and training school for new reflexologists in Spain. According to the expert, reflexology offers the following benefits:

• Relieve stress and anxiety.
• Strengthen the immune system.
• Activate blood circulation.
• Relieve pain, especially in the back, neck, head, ears and teeth.
• Reduce insomnia and improve sleep quality.
• Promote purification mechanisms.
• Help eliminate toxins from the body.
• Balance the central and peripheral nervous system.

"For all these reasons, it is a very effective therapy as a complementary treatment to any medical treatment, and as a natural preventive therapy for diseases," he says.

Because of its relaxing power, he adds, reflexology is indicated for people suffering from stress, depression, apathy, and physical and psychological tension.

Scientific studies have demonstrated the effectiveness of reflexology

The Mayo Clinic , one of the most respected medical institutions in the world, has spoken openly about foot reflexology and its benefits.

"Several studies indicate that reflexology can reduce pain and psychological symptoms, such as stress and anxiety, and increase relaxation and sleep," the institution states.

And he adds another of its benefits: “Since reflexology is also low-risk, it can be a reasonable option if you're looking for relaxation and stress relief.”

Similarly, science has documented a large number of cases in which reflexology proved to be an effective and, above all, safe alternative. Here are some examples:

In people with type 2 diabetes mellitus

A 2015 study conducted by the Federal University of Alfenas in Brazil evaluated the effect of foot reflexology on the feet of people with type 2 diabetes mellitus. A group of 21 patients underwent a 12-session treatment, compared to another group of 24 individuals who were only provided information on foot self-care.

"Foot reflexology has shown a beneficial effect on foot conditions in people with type 2 diabetes mellitus, making it a viable therapy worthy of investment," the study concluded.

In cases of cervical osteoarthritis

In 2017, the Dr. Joaquín Castillo Duany Teaching Clinical-Surgical Hospital and the University of Medical Sciences in Santiago de Cuba documented the effectiveness of foot reflexology in 118 patients with cervical osteoarthritis.

"It was concluded that this therapy guarantees a significant improvement in symptoms. Hence its high effectiveness, without excessive time consumption," the study stated.

For multiple sclerosis

In 2016, the University of Jaén in Spain sought to find evidence of the effectiveness of foot reflexology and yoga as palliative treatments for patients with multiple sclerosis.

They conducted a literature search of three databases and patient cases and concluded: "There is moderate evidence that both treatments are effective in treating the symptoms of patients with multiple sclerosis."

For footwear design

Did you know they're trying to integrate foot reflexology into shoes? In 2011, the Pontifical Javeriana University of Bogotá analyzed a proposed women's footwear collection. The insole design incorporates aspects of foot reflexology through therapeutic stimuli achieved with different types of non-constant pressure.

In this way, women who wear these shoes could receive a massage that stimulates reflex zones on the soles of their feet. This could reduce the perception of stress and alleviate various side effects: muscle pain (involving the neck, upper back, and lumbar region), headaches, feelings of exhaustion, constant physical fatigue, lack of concentration, mental distraction, and irritability. All of this directly affects their balance, well-being, and health.

What is a reflexology session like?

For Isabel Broncano, the healing process for those who see a reflexologist begins with the first contact. “From the moment the expert places his or her hands on the patient's feet, they begin to feel relaxed. At the end of the session, the patient feels lighter, with renewed strength to face the day, and in a state of great tranquility.”

The treatment, he notes, activates endorphins and brain waves connected to the neurotransmitters of pleasure and well-being.

"It's performed on the feet and aims for maximum comfort for both the client and the professional. To do this, we first apply a small amount of vegetable oil to warm our hands and then massage the feet of the person we're treating. This makes manipulating the area much easier and more effective," the specialist explains.

It begins at the ankles and ends at the tips of the toes, and vice versa. This promotes relaxation and stimulates blood circulation. "The next step is to hold the foot being treated and, with the help of the thumb, we will mobilize the area using acupressure reflexology techniques, applying pressure to the entire plantar area, the outer edge, the entire back, and the inner edge of the foot."

The frequency of sessions will depend on the goal, the condition to be treated, and the patient's willingness. It could be once a month, every two weeks, once a week, or even twice, depending on the problem.

Initial pressure is usually light, then adjusted to the patient's needs and the type of treatment, the problem being treated, and the pace and speed. Warm-up and release exercises are also included.

According to the Mayo Clinic, reflexologists use foot charts to guide them as they apply pressure to specific areas. In fact, it's a discipline that's sometimes combined with other practical therapies and can be offered by chiropractors and physical therapists, among others.

In what cases is foot reflexology NOT recommended?

• In serious untreated psychiatric problems, such as severe depression, bipolar disorder or schizophrenia, among others.
• In circulatory, heart or brain problems.
• In case of acute infectious disease.
• Having recently had a pacemaker, intraocular lens implant, or organ transplant.
• In pregnant women who are having a high-risk pregnancy and have been recommended rest.
• For foot infections such as: fungus, athlete's foot, papillomas, as well as trauma, wounds, or bruises in the area.

Foot reflexology, an effective healing alternative

Some body pains could be directly connected to other areas. One example is the feet, which, when manipulated, have a healing effect. Reflexology seems to be proof of this.

As we have seen, scientific evidence has also demonstrated the large number of cases in which reflexology has made a difference in the relief of certain physical ailments.

But beyond that, we could say that reflexology is one of the many alternatives that exist to relieve some type of pain and heal certain physical problems.