Foot Reflexology Chart - Pressure Points for Foot Massage | Pain Care

Foot Reflexology Chart – Complete Pressure Points for Foot Massage

Ever had a satisfying foot massage before? Do you wonder why it is so relaxing to have someone massage your feet? How could poking someone’s feet make someone feel at ease? The answer is foot reflexology.

Your foot is not just the tip of your lower appendages. Your feet are a complex structure of large bones, tiny bones, tendons, ligaments, muscles, and blood vessels. Some folks believe that certain areas of the feet are linked to parts of the body. These areas are often mapped into a foot reflexology chart.

Foot reflexology has their own proponents and opponents. Some people believe it works while others say there’s no evidence to support it. In case you want benefits, there are studies supporting the use of foot reflexology for conditions such as poor sleep, nausea and vomiting in cancer patients, fatigue, chronic pain, and improvement of urination in patients with multiple sclerosis

One Very Good Reason To Learn Foot Reflexology

A lot of people like foot reflexology, not because of having a hidden foot fetish, but because it is relatively simple and there’s no need to have strong hands to do it. Just know the points where you put in pressure and you are done. It is that simple.

Another very good reason is that learning foot reflexology is that you can do it to others. Everyone loves foot massages. You can give someone a foot massage when they are stressed, tired, or sick. You can do it to your children or spouse. Is your spouse very tired and stressed once he or she gets home? A nice 10-minute foot reflexology will turn things around. One of the keys to learning the trade has some basic understanding of foot reflexology chart.

Foot Reflexology Steps: The Thumb

In most procedures, you have to use your thumb. In foot massages, you have to grasp the foot with the remaining fingers while using the thumb to do the job. In this way, you have more leverage that will not tire your hands.

The most common technique using the thumb is called thumb walking. You just have to bend and straighten your thumb and make it look like a worm while making sure that the tip stays on the skin and exerts pressure. This movement applies brief pressure and then relaxation to the area without losing skin contact. It is important to trim your nails before you do thumb walking.

Another method to learn is the circular technique. To do it, just apply a firm pressure on the spot with the thumb, rotate on the same spot, and then lift.  Do it without the thumb rubbing against the skin. Instead, it should ‘move’ the tissues under the skin.

While other parts of the hand can be used to exert pressure, the thumb is easiest to use and exerts more pressure so it is often used. Start learning the thumb first.

Foot Reflexology Pressure Points

The underside of the foot is divided into sections. Just remember that the toes represent the head while the heel represents the pelvis. Since the toes are connected to the head, massaging them helps alleviate problems in the head and neck.

The big toe is connected to the head and so focusing on the big toe may ease headaches. The ball of the foot and nearby areas, the darker areas of the sole, corresponds to the chest area.

The inside edge of the foot is connected to the spine, so massaging it may be helpful for back pain. The waist area is right above the ‘arch’ of the foot, and it is the area where you massage for problems in the stomach or intestines like indigestion, gas, or bloating.

The area around the heel is the pelvic area, where you massage for problems in urination and dysmenorrhea.

Specific areas of the foot are called pressure points, and they correspond to organs in the body. The areas between the toes correspond to the ears, lungs, and eyes. To do reflexology, you can press the area as well as rotate or wiggle the toes to provide stimulation.

The lungs and the heart are in the chest area, around the ball of the foot, and can be stimulated during colds and other respiratory problems. The liver, stomach, gallbladder, and pancreas are ‘above’ the waistline area, while below lies the small and large intestines. Massaging the center of the heel area hits the pressure point for the sciatic nerve.

Practice Makes It Perfect

When starting the massage, tradition dictates starting on the right foot first, and then both feet, and lastly the left foot.

Start by loosely massaging the feet to relax and loosen the joints. Jumping to stimulation right away may not be comfortable. Then, start by grasping the whole foot; fingers should be on the upper side of the foot, and then let the thumb do the work on the bottom of the foot.

Sessions last around 45 minutes. Start by ‘thumb walk’ on the spine area of the foot, going up and down, and then crisscross the length. Then gently rotate and stretch the toes starting from the big toe to the smallest toe. After stimulating the toes, you can now thumb walk down to the heel of the foot

Foot reflexology is performed often without using creams or oil. Skin-to-skin friction is needed so you can rub tissues beneath the skin. If you want your fingers to glide over skin, use powder because it absorbs sweat. However, you can apply fragrant oils or creams after to uplift mood and moisturize the feet.

Whether you believe or disapprove the benefits of foot reflexology, one thing is for sure – having foot reflexology is relaxing and satisfying. You can give relief to somebody using your very own hands. Instead of trying to learn yoga or meditation, why not learn foot reflexology instead?

To get you started we have compiled the ultimate list foot reflexology chart. These reflexology charts will help you to locate the pressure points on the foot to provide a great massage.

Foot Reflexology Chart

Foot Reflexology Chart in Detail

This foot reflexology chart provides the location of almost every pressure points on foot.

It also helps to correlate the targeted organ within our body that can get benefitted by massaging relevant pressure points on foot.

Feet Reflexology Map


best foot reflexology chart

Dr. Sachin

Click Here to Leave a Comment Below 2 comments
Karen - August 22, 2017

I was never a believer when it came to follow a foot reflexology chart for my massage session. With time, I’ve had to adjust my thinking over the whole thing. That’s okay. We do the best with the information available at the time, right? I’m now glad of availability of such wonderful resources for our awesome online community of science-oriented therapists. However, I believe there are variety of greatly inspired and influential therapists there who should arguably be contacted before publicizing some of these guidelines.

    Dr. Sachin - November 11, 2017

    I agree. We will keep your advice in mind while updating this post.


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