Foot massage vs reflexology: Which is best?

What’s the difference between foot massage and reflexology? Let’s dig deep into the main differences between these two practices so you can quickly choose the one that’s best for you.

It’s really common for reflexology to be referred to as a foot massage. Likewise, foot massage treatments are often referred to as reflexology.

While there are some similarities between the two practices, there are also striking differences – in the techniques used, and in the aims and benefits of the treatments.

Not wanting to add more confusion to the matter, but many reflexologists incorporate massage techniques into their treatments. Similarly, massage therapists may activate some basic reflexology points during their sessions.
 
So how do you work out which treatment is best for you?

I need to be upfront – I am a reflexologist! And as such, I have witnessed and experienced the long-term effects of this ancient complementary therapy for myself.
 
So, in any review weighing up foot massage and reflexology, I do have a natural leaning towards reflexology.
 
Despite this, I’ve tried to offer an independent-as-possible look at how the two practices differ so you can easily work out which treatment will help you reach your health and wellness goals.
 
Without further ado, let’s start with taking a look at exactly what the two practices are.

What is classed as a foot massage?

Foot massage is a physical therapy that involves manipulating and loosening the structure of the feet through massage techniques. A massage may involve long light strokes, deep pressure, friction and/or rubbing.
 
While many Swedish-massage therapists and Thai masseuses include foot massage as part of their sessions, there are some practitioners who offer foot massage as a treatment in itself.
 
Commonly in Australia, dedicated foot massage sessions are offered at massage and spa parlours in city centres and shopping precincts. Often these sessions run for shorter times than a full body massage or reflexology, from 15 minutes and up to 45 minutes.

A variety of massage techniques are often incorporated into reflexology sessions

What exactly is reflexology?

Reflexology is a holistic health therapy. Although reflexology treatments may include some foot massage, sessions mainly involve the precise manipulation of hundreds of ‘reflexes’ that are found on the feet and ankles.
 
Believed to have originated in Ancient Egypt some 4,000 years ago, reflexology is based on the belief that by precisely working these reflexes you can invite balance to the rest of your being – not only physically, but also emotionally, energetically and spiritually.  
 
There are many explanations as to how foot reflexology works. While the therapy still operates on a physical level, improving circulation, activating nerves and boosting the immune system, it also activates and balances the body on an energetic level. Essentially, this happens through accessing the meridians outlined in traditional Chinese medicine.
 
Reflexology sessions generally last for 45 minutes or one hour. A consultation is held beforehand so the reflexologist can find out about your treatment goals and how to personalise the session for you.
 
A trained reflexologist will detect imbalances in your feet. Likewise, you may feel spots that are tender or 'lively'. While reflexology should not be used as a diagnostic tool, these imbalances can prove helpful when noted alongside changes in your symptoms over a course of treatments.

Foot massage vs reflexology

Still unsure about which therapy to choose? Here’s a quick-reference comparison chart of the main differences between foot massage and reflexology so you can easily decipher which therapy is the one for you and your feet.

Foot massage vs reflexology: the main differences between these two relaxation therapies

Is reflexology better than a foot massage?

Different to a foot massage, reflexology helps to trigger a healing response in the body.

By activating energy pathways and thousands of nerve endings, the body can be brought into a place of harmony. As such, clinical trials and research studies have shown reflexology to reduce pain, fatigue, anxiety levels, migraines and the side effects of chemotherapy.

Ultimately, any physical manipulation of the feet is a good thing, and especially those methods that encourage you to enter a deep state of relaxation and get you out of the increasingly common fight-or-flight mode.
 
As massage can play a role in both practices, it is quite commonly confused with reflexology.

Both foot massage and reflexology help to loosen up the structure of the feet, improve circulation, activate nerve endings and boost your immune system.
 
It was these similarities that got researchers thinking:

Can the far-reaching benefits of reflexology simply be experienced through a basic foot massage? Or can the long-term healing effects only be achieved through reflexology?

What the research says

In hope of answering these questions, a randomised controlled study in 2016 investigated the impacts of reflexology and foot massage among 120 women who were moving through menopause.

The participants, aged between 40 and 60 years old, were all experiecing hot flushes and night sweats. They were split randomly into two groups: one that received foot reflexology, and the control group receiving non-specific foot massage.
 
Following the treatments, the study revealed a decrease in hot flushes, sweats and night sweats (vasomotor complaints) among the reflexology group. Importantly, this was reported as a statistically significant improvement when compared with the foot massage group.
 
Researchers did also note improvements in quality of life across both groups following the treatments.

Balancing the endocrine system: Reflexology accesses precise points to harmonise each of the body's systems

Reflexology vs body massage

Other research studies comparing foot reflexology with body massage have also found marked improvements in the reflexology groups.
 
Notably, a 2022 randomised clinical trial compared the effects of foot reflexology with Swedish massage on restless leg syndrome and sleep quality in patients undergoing hemodialysis.
 
The results showed that restless leg syndrome and sleep quality improved in the foot reflexology group, much more than the Swedish massage and a sham (placebo) therapy.
 
Researchers said that although both reflexology and Swedish massage can improve restless leg syndrome and sleep quality, “foot reflexology massage had been more effective”.

Does reflexology massage your feet?

While foot reflexology may involve massage to loosen up the muscles and connective tissue, reflexology itself involves much more than a massage.

A reflexologist applies precise pressure to hundreds of reflex points found on the feet. The aim is to encourage the whole body to return to balance and induce a deeply state of reflexation where your body can more easily repair.

How can I tell the difference between reflexology and foot massage?

A foot massage focuses on manipulating and realigning the tissue of your feet to improve circulation and ease aches and pains. While foot reflexology has similar benefits, this holistic practice works on a deeper level by precisely accessing reflex points found on the feet.

Rather than using set techniques, a reflexologist will personalise treatments to you and your health or wellness goals.  

Does reflexology hurt?

I'm a firm believer that reflexology should not hurt. The style of my practice is extremely relaxing and restorative, coaxing you into a place of deep rest so your body can more easily heal and repair.

Occasionally, you may find a particular reflex to be tender or sensitive. What clients often note is that this tenderness gradually disappears once the reflex has been properly activated. 

If you ever experience pain or discomfort during a reflexology session, please tell the practitioner. They can then adjust their pressure and technique to suit you.

Reflexology vs massage: which do you prefer?

Had reflexology or something like it before? We're all completely different, and whether you prefer a foot massage or reflexology really comes down to personal preference and your treatment goals.

If you’re still unsure about which treatment is best for you, there really is no better way than trying both therapies out for yourself. Think of it as your own little experiment. The things we must do in the name of science, eh?! I'd love to hear your experiences in the comments below.
 
If you want to find out more about reflexology and how it can help to promote whole-body healing, get in touch or explore barefootholistics.com.au to find out more.

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Author: Toria Macgregor

Toria is a reflexologist at Barefoot Holistics in Albany, Western Australia. Passionate about healing from the feet up, she offers reflexology for relief from the many symptoms of our stressed-out world including pain, anxiety, migraines, IBS, and irregular or painful cycles. Learn more about the benefits of reflexology.