Small, low-quality studies suggest reflexology may ease anxiety a little. For pain, sleep, mood and menopause, results are limited or mixed.
What a session is
A practitioner presses specific points on your feet, or sometimes your hands. Reflexologists believe these points link to other parts of the body, though studies have not confirmed this.
What the research says
- Worry and anxiety: Studies found a small drop in anxiety compared with an ordinary foot massage. Studies were low quality and results varied a lot. Limited evidence · SESCS (Spain), 2022
- Back, neck and muscle tension: Studies found less pain only compared with no extra care, not with an ordinary foot massage. Studies were small and low quality. Limited evidence · SESCS (Spain), 2022
- Sleep: Studies found better sleep only compared with no extra care, not with an ordinary foot massage. Studies were few and small. Limited evidence · SESCS (Spain), 2022
- Menopause: Two small studies disagree: one found fewer hot flushes, the other no change. Both had a high risk of bias. Limited evidence · SESCS (Spain), 2022
- Low mood: Studies found no difference in low mood compared with usual care or a plain foot massage. Studies were low quality. Limited evidence · SESCS (Spain), 2022
- Stress and grief: Not studied directly. Reflexology is said to help people relax, but a US health body says this has not been shown. No good evidence yet · NCCIH, 2020
More on each need: Feel calmer · A relaxed body · Sleep better · Menopause wellbeing · Lift your mood · Handle stress better
Is it safe?
Reflexology appears safe, though a few people found the pressure uncomfortable. Few studies looked at safety, so if you have a health condition and are unsure, ask your doctor first. SESCS (Spain), 2022
Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.
Checked 17 October 2026. Next check by April 2027. How we rate the evidence.
Frequently asked questions
Does reflexology help with anxiety?
Limited evidence: small, low-quality studies found a slight drop in anxiety compared with an ordinary foot massage. Results varied a lot. Sessions on Sissoo complement medical care and never replace it.
Can reflexology help with back pain or sleep?
Limited evidence: studies found less pain and better sleep only compared with no extra care. They found no difference compared with an ordinary foot massage, and the studies were small.
Does reflexology help with menopause hot flushes?
Limited evidence: two small studies disagree, one finding fewer hot flushes and the other no change. Both had a high risk of bias. Please don’t stop or change any treatment without talking to your doctor.
Is reflexology safe?
Reflexology appears safe, though a few people found the pressure uncomfortable. Few studies looked at safety, so if you have a health condition and are unsure, ask your doctor first.
What happens in a reflexology session?
A practitioner presses specific points on your feet, or sometimes your hands. Reflexologists believe these points link to other parts of the body, though studies have not confirmed this.
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