Get the Benefits of Reflexology Using a Reflexology Foot Chart

You can use a reflexology foot chart to learn where to apply pressure to the reflex zones on your feet. First, some basic reflexology information, followed by a selection of foot charts your can download or buy.

Know that foot reflexology and foot massage are not the same.

Foot reflexology benefits your whole body.

Massage works with soft tissue (muscles, tendons, ligament, and fascia). Reflexology applies pressure to specific reflex zones to affect the entire body. Although you will see the term "reflexology massage," it's technically inaccurate.

Reflexology is a healing technique based on the principle that your hands, feet, and ears have reflex points that correspond to every part, gland, and organ of your body. Pressure applied to these reflexes can release tension, improve blood circulation, and promote the optimal functioning of related areas of your body.

What's a Reflex Zone?

A reflex zone is an area of your body that can affect other areas of your body.

The concept of reflex zones developed out of the Zone Theory promoted by Dr. William H. Fitzgerald, MD, in the early 1900s. Fitzgerald found that applying specific pressure to certain areas of the body, which he called zones, could relieve pain and promote healing in other areas of the body.

In the 1930s, physical therapist Eunice D. Ingham took the principles of Zone Therapy and began using them on the feet of her patients. Ingham worked with hundreds of patients and matched reflexes on the feet to specific organs, glands, and parts of the body. She also discovered that the use of alternating pressure on the reflex zones has a stimulating effect on the body.

Ingham developed a reflexology chart based on her discoveries. Ingham's reflexology chart is now known as The Original Ingham Method®; however, other styles of reflexology are also available.

Benefits of Reflexology

Reflexologists believe applying pressure to reflex zones can affect other parts of the body. The reported benefits of reflexology include:

• Relaxing the body and mind
• Reducing stress and anxiety
• Improving circulation by stimulating the nervous and subtle energy systems
• Improving the function of organs, glands, and all systems of the body
• Helping women during labor and delivery and in post-partum recovery
• Lowering blood pressure
• Relieving pain, nausea, vomiting, and anxiety related to cancer treatment

According to reflexologists Barbara and Kevin Kunz, more than 170 studies, including 95 controlled studies, have looked at reflexology. Ninety percent of the studies show reflexology has positive effects, helping the body heal and improving quality of life.

Seeing a Reflexologist

Many massage therapists have basic working reflexology knowledge and often incorporate it into their massage practice. However, you can also find qualified reflexologists who are not massage therapists. Most sessions conducted by reflexologists last from 30 minutes to an hour. You can remain fully clothed, except for shoes and socks.

Some states regulate reflexology as part of the massage profession, while other states recognize it as a separate profession. Reflexologists have the option of becoming certified through the American Reflexology Certification Board, where you can search for a professional. Or search at the Reflexology Association of America. 

Reflexology Foot Chart

Click here to download a PDF of the following free reflexology chart.

Here are some reflexology foot charts you can buy:

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