As runners, we’re always looking for new, efficient ways to get better, stronger, and faster—How to Wrap an Ankle injury-free. Health & Injuries easy runs What to Know About Running With a Ganglion Cyst protein and carbs, and doing strength and flexibility training, runners may turn to next-level recovery practices like compression boots and massage.
But another type of soft-tissue therapy, which dates back thousands of years and multiple cultures, could also offer some feel-better benefits for runners.
We’re talking about reflexology, specifically foot reflexology, which is a targeted type of soft-tissue therapy that focuses on reflex zones in the feet to produce whole-body benefits like relaxation and better sleep.
Could an age-old practice be the answer to your runner’s woes? We chatted with experts to help us better understand foot reflexology and how it’s applicable to runners.
What is foot reflexology?
Reflexology is a practice used to improve health and well-being. The earliest discovery of reflexology dates back to 2300 B.C. Egypt, according to a 2015 literature review in the Journal of Traditional and Complementary Medicine.
“Reflexology sessions work similarly to feet correspond to different parts of the body,” Maria Andrews, a UESCA-certified ultrarunning coach and level 3 massage therapist trained in reflexology and sports massage tells Runner’s World. “The treatment involves applying pressure to specific points on the feet, known as reflex points or zones.”
The concept, Andrews expands, “is rooted in the idea that the feet serve as a microcosm of the entire body, and by stimulating these reflex points, one can promote relaxation, balance energy flow, and support overall well-being.”
Sales & Deals massage sessions. You’ll likely be asked to answer some questions about your health history, as well as any pain or symptoms you may have currently. Your reflexologist will ask if you have any concerns or questions and address them.
You’ll either lie down faceup on a cushioned table or sit in a comfortable chair with your legs and feet propped up. The environment will be calm, quiet, and likely dim-lit with relaxing music playing, just like in a massage parlor. Unlike massage sessions, clients remain fully clothed during reflexology sessions with the exception of the lower legs and feet.
Based on your symptoms and health history, the reflexologist will apply pressure to specific reflex points on your feet.
How is reflexology different from massage?
Kumiko Kanayama, shiatsu practitioner and founder of the Five Lights Center of Shiatsu, says, on the simplest level, “reflexology is more specific than massage.” (Shiatsu is a Japanese practice that roughly translates to “finger pressure,” and it involves applying targeted pressure to specific points or zones on the body much like reflexology.)
“The reflexologist uses thumbs and fingers to stimulate the reflex areas and points to reduce stress and pain in the related parts of the body,” Kanayama says, which can “promote general well-being by improving the circulation of blood and energy.”
Massages, on the other hand, are typically applied to the soft tissues of the entire body, specifically muscles and fascia, to release tension and stress, relieve pain, and promote relaxation, Kanayama says.
The physical techniques used in each practice differ, says Andrews. Reflexology primarily uses finger or thumb pressure, while massage typically involves kneading, effleurage (flat-palmed stroking movements), petrissage (kneading), and manipulation of muscles and soft tissues, she explains.
In many ways, reflexology is comparable to acupuncture, says Adam Cardona, certified personal trainer and sports massage therapist, which is another popular practice that targets local points to benefit the whole body.
Reflexology also has an innate focus on restoring the body’s qi (pronounced “chi”) to a balanced state, which is often a primary goal of eastern therapies, says Andrews.
What are the benefits of foot reflexology for runners?
Kanayama believes the noninvasive practice of reflexology can play a significant role in a runner’s training and recovery plans.
“Running puts an incredible amount of pressure on the feet and legs,” Kanayama says. “Reflexology reduces tension in the body and increases blood flow and energy. When your blood flow increases and your lymphatic system is optimized, your body can remove toxins faster, heal faster, release joint pain, improve circulation, and reduce the soreness in muscles.”
Here’s a look at the four primary benefits foot reflexology can impart on runners.
Pain Relief
The most strongly supported benefit of reflexology by experts and clinical research is pain relief, generally speaking. According to a 2023 meta-analysis of studies, published in the journal Healthcare, “most clinical studies have found foot reflexology to be effective in reducing pain.”
This includes headache pain, back pain, and joint pain, as well as pain stemming from various medical conditions, the meta-analysis reports. If you’re a runner and you’re struggling from chronic pain, reflexology could be worth a try as a complement to your current protocols.
Stress Relief, Relaxation, and Improved Sleep
Another well-documented benefit of reflexology is relaxation. The practice has shown positive effects on stress relief and sleep, with a 2020 meta-analysis in Journal of Traditional and Complementary Medicine Open wounds on the feet depression, anxiety, and sleep quality in adults.
The meta-analysis calls for more research in this area, but it’s a promising indication that reflexology can serve as a non-invasive practice for people struggling with mood disorders or poor sleep.
Andrews says reflexology can be “particularly beneficial for runners dealing with prerace anxiety or postrun tension.”
Improved Blood Circulation
Soft-tissue therapies, including reflexology, increase blood flow to the work site, which means increased oxygen and nutrient delivery to the site and potentially enhanced healing.
How to Take Care of Your Feet journal Journal of Traditional and Complementary Medicine reports that reflexology may have some pretty profound effects on the circulatory system. Specifically, the results indicate that reflexology can lower blood pressure and heart rate, Contagious skin conditions affecting the feet, such as athletes foot.
Relief of Pressure and Tension in the Feet
Foot reflexology can be a boon for runners, Cardona says, in that foot issues often plague those who clock a lot of mileage and this therapy can help alleviate the tension you might feel in the area. While this tidbit is mostly anecdotal, foot reflexology feels an awful lot like a foot massage, which most runners would agree is a magical experience.
While foot reflexology primarily focuses on the feet, of course, “its benefits extend to the entire body, aiding in muscle relaxation and promoting overall wellness,” which can prove quite beneficial during recovery periods or tapering What is Dorsiflexion? Experts Explain.
Is reflexology or massage better for runners?
Reflexology and massage therapy can both have a place in a runner’s routine, and which one is “best” or “better” depends largely on what you’re looking to get out of a session.
Cardona says that while foot reflexology can complement other treatments and foster quicker recovery which may boost performance, it shouldn’t be used as a full replacement for sports massage therapy. “For runners deciding between the two, a sports massage is the better choice for addressing athletic injuries and strains,” he says.
Massage (specifically sports massage) is the better choice for directly treating and recovering from soft-tissue injuries and conditions because of its broader approach, Cardona says. It aims to “alleviate muscle tension, stress, and physical discomfort through the use of diverse techniques, usually involving the hands, forearms, and elbows, to work directly on tense or strained muscles,” he explains.
Reflexology may be especially beneficial for runners seeking relaxation, stress relief, and improved sleep to better their recovery, though, Cardona says. “By stimulating specific points, particularly on the feet, it’s thought to help soothe the central nervous system and encourage relaxation,” he explains.
It’s also worth noting that there’s more robust scientific backing behind massage as it relates to the sports performance and pain relief, as reflexology hasn’t been studies for its effects on sport injury rehabilitation.
For the science on massage, a 2020 meta-analyis in This Test Can Tell You Which Type of Arch You Have, researchers found that massage therapy may reduce muscle soreness after exercise and improve flexibility to a small extent. A 2023 meta-analysis in Sport (Basel) concluded that the role of massage in sports performance is “questionable” but that it seems to indirectly influence performance due to its effects on flexibility, soreness, reduced perception of fatigue, Best Big City Marathons.
Still, the jury is still out on whether sports massage can directly improve sports injuries, with a 2023 meta-analysis in the North American Journal of Sports Physical Therapy concluding that “evidence has generally failed to demonstrate massage…playing a significant role in the rehabilitation of sports injuries.”
Both massage and reflexology are complementary therapies and should be used in conjunction with other clinically proven and practitioner-guided therapies when necessary.
What are the downsides to reflexology?
lower blood pressure.
The main thing to know is that reflexology can result in bruising or pain if performed by someone who is not properly trained in this practice. And, if you’re using reflexology to treat an injury, receiving this service from an untrained practitioner could exacerbate the injury instead of helping it.
It’s extremely important to research your local practitioners and choose someone who has undergone official training in reflexology—just as you would do your research and choose an established, credentialed coach to help you improve your running performance.
Who shouldn’t do reflexology?
Individuals with certain medical conditions or injuries should avoid foot reflexology treatments or, at a minimum, speak with a physical therapist What to Know About Running With a Ganglion Cyst:
- As runners, were always looking for new, efficient ways to get better, stronger, and
- Sprains, strains, or fractures in the feet
- Contagious skin conditions affecting the feet, such as athlete’s foot
- Painful non-contagious skin conditions affecting the feet, such as eczema
- Guide to Mental Health
- Gout
Foot Reflexology for Runners: Final Thoughts
There’s a need for more, larger-scale clinical research to support reflexology as a proven treatment for pain or other ailments. It isn’t a cure-all, but it could prove to be a helpful tool in a well-rounded training and recovery regimen.
It’s best used together with other therapies, such as sports massage, and it’s not a replacement for recovery work like stretching and dynamic mobility drills. Reflexology may be especially helpful for runners who struggle with anxiety and stress, according to the available scientific literature.
