6 Quick Stress Relief Tips with Reflexology

6 Quick Stress Relief Tips with Reflexology

How to Relax in Less Than 30 Minutes with Reflexology

As with my book series, The Self’Treating Patient”, I strive to impart helpful tips and strategies to address basic health concerns. Stress relief is what we can all use during these times. Being cooped up at home and not be able to do the activities we once were so free to enjoy. 

One topic that is interesting to me is self-healing. When we are saddled by day-to-day life concerns, finding simple ways to help ourselves can go a long way towards living life the best way we can. One interesting alternative therapy is reflexology. There are practitioners who offer this service. For this topic, however, I’d like to share very simple strategies to calm yourself, alleviate the effects of stress.

👉👉👉4 Easy Tips for Stress Relief

The growing popularity of reflexology proves that many fitness fans understand how important their feet really are. Healthy feet enable you to stay physically active and practice good posture, which can protect you from headaches, back pain, and other health issues all over your body.  

Reflexology is an ancient healing art that applies strategic pressure to feet, hands, and ears. The underlying theory is that these areas correspond to various systems throughout your body. For example, when you massage your heels, you’re also helping to align your pelvis.

Studies show that reflexology can be effective for relieving anxiety and physical discomfort. On the other hand, its track record is less convincing when it comes to serious conditions like diabetes or cancer, so it’s important to follow your doctor’s recommendations.

With that in mind, see how you can use these tips to enhance your health and well-being by just rubbing your feet.

How to Practice Reflexology

TIPS: ***Identify which area you want to work on, look and refer to the charts above. Look for the correct reflex spots on your foot. Apply gentle pressure to the area similar to getting a foot massage.
***Contact to points should feel firm, but not painful. Use your fingers and thumbs to gently work the area for several minutes.
***The amount of pressure should just be enough that it can be tolerated, but maintain the pressure or go into circular motions around the area. 
***The pressure you apply to these points will stimulate your body to create endorphins that interrupt the pain cycle and relieve stress.

1.      Create a peaceful setting. Play soft music and combine your reflexology with aromatherapy. Light a candle and rub on fragrant skin lotion. Sit or lie down anywhere that’s comfortable such as your bed or a chair. Place a cushion behind your knees to avoid hyperextension.

2.      Be gentle. Reflexology is safe for most adults as long as you avoid pressing too hard. Take care of bones and joints. Stop if you feel a cramp. Learn appropriate techniques before trying to use your knuckles or props which can be more intense than using your fingers and thumbs.

3.      Loosen up. It’s a good idea to stretch first. Wiggle your toes. Lift your feet up starting at the ankles. A good simple trick is to write the alphabet with your ankles, all uppercase letters. Written with both feet beginning with A all the way up to Z. This helps move many muscles in the foot, ankle, and legs. Do ankle pumps, which is also a great exercise for improving circulation in the legs, even utilized for preventing blood clots.

4.      Twist around. Give your feet a hug to wring out tension and make your feet more flexible. Wrap your hands around the middle of your foot, and turn them slowly in opposite directions. Repeat the wringing a little higher, and a little lower until you cover your whole foot.

5.      Stroke your feet. Place your palm on top of your foot, and stroke it from toe to ankle. This follows the normal blood circulation from the lower extremities towards the heart. Repeat on the bottom side. You’ll stimulate your circulation and raise your energy levels.

6.      Consult a professional. Chiropractors and physical therapists are some of the many health care practitioners who offer reflexology. Schedule a session to receive more extensive treatment and learn methods you can practice at home.

Additional Foot Care Suggestions

1.      Exercise your feet and toes. When was the last time you gave your feet a workout? Take turns walking on your heels and your toes. Try lifting each toe separately and lowering it back down. Here are simple exercises that help strengthen the foot and toes, improve their flexibility. Another benefit of these exercises is improved balance, as stronger toes can grip the ground surface better.

A. Towel Curls – Place a towel on a tile, wood, or laminate floor. Place feet on top, the heel stays in contact with the floor:  then curl toes to bring towel under your feet. Repeat as many times as you are able.

physical therapy , toe exercise

B. Heel and Toe Raises – this exercise helps strengthen ankles, stretch the calves, and lower legs which are relevant for balance and gait stability when walking. 
Holding on to the counter for support, raise your heels up, on tippy toes. Hold for 5 seconds. Then, go on your heels, raising toes up, off the floor. Hold for 5 seconds. Repeat 10
 or more times.

heel and toe raise, foot exercise


2.      Wear comfortable shoes. Do your toes have enough room to move around? Properly fitted shoes can protect you from blisters and provide adequate support for your arches. Are you flat-footed, or possess a high arch? Choose footwear accordingly. If shoes are uncomfortable, use shoe inserts to add more cushioning to shoes you already have. This can also save your back. 

There is about 3-4 times your body weight load that is transmitted to the spine upon heel strike. This is when the heel comes in contact with the ground when walking. An extra heel cushion or insert can decrease this load to the spine. 


Many types are available to purchase. Gel cushions, memory foam, and other shock-absorbing materials. Check out heel inserts and read reviews or other information about them. This is a cost-effective remedy to easing the impact on the feet and spine.

3.      Change your socks. Socks can protect you from blisters and odor. Replace them when they wear thin or sprout holes. For more vigorous or active participation in sports, opt for more cushions or one with breathable material that can repeal moisture. Socks complement the use of your shoes. 

4.      Take a break. Prolonged standing or other strains can leave your feet hot and throbbing. Try elevating them on a pillow or plunging them into a herbal bath.

5.      Stay hydrated. Your feet need moisture to fight dry skin. Drink water throughout the day. Dab on moisturizer daily, especially if you feel a blister starting.

6.      Talk to your doctor. While reflexology is safe for most adults, your doctor can advise you about conditions, such as pregnancy or diabetes, which may make you more sensitive to touch. Your doctor can also refer you to a podiatrist or other specialists when needed.

Use basic and simple reflexology to help your body relax and heal itself. It’s a quick and easy way to reduce stress, enhance your posture, and strengthen your immune system.

Until the next issue!

A Practical Guide to Managing Foot & Ankle Pain

A Practical Guide to Managing Foot & Ankle Pain


Now available on Kindle and Paperback:  

 Another book published on Amazon. Foot and Ankle pain is a relevant topic, not just for athletes but for all ages. Once the foot hurts, it alters the body’s biomechanics and the pain cycle begins.
Shared in this book are practical approaches for managing foot and ankle. Physical Therapy exercises done for pain with foot and ankle pain. It takes careful consideration to be able to function better, increase strength, balance, and postural tolerance. 
Features practical ways to cope with it, using either heat or cold for symptom relief.
A foot problem is a significant problem. It affects the tasks of daily living. Walking, running, going up and down steps, driving and the simple joys of life as participating in social and recreational activities we love. 
How about a towel to strengthen the foot and toes? And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!
Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.
Just a few of the helpful tips I share in this book.
The injuries of the ankle and feet are most common in athletes.
Approximately 21% of these injuries have prolonged morbidity. Each year, millions of Americans come to the podiatrist’s office and complain about swelling, pain, stiffness, and various deformities.
In elderly people, osteoarthritis is a major cause of ankle and foot injuries. It can involve any bone. It causes swelling of the joints and bone enlargement. It is necessary for healthcare professionals to diagnose and treat these injuries appropriately.

How about a towel to strengthen the foot and toes? 

And what’s more? Ankle alphabets, static and dynamic exercises with eyes closed and eyes open can change the intensity of an ankle exercise. And, there’s more here!

Different types of therapeutic exercises are recommended to relieve the pain and strengthen ankle joints. It includes plantar fascia stretches, wall pushes, towel pickup, Achilles tendon stretches.

Cold therapy for the foot and ankle. A frozen water bottleCorn syrup cold packs. Homemade excellent cold packs. Learn about it here.

A frozen water bottle comes in very handy especially with foot pain from the bottom of the foot. 

With a frozen water bottle placed on the floor, the foot is placed on top and rolled forward and backward with a manageable pressure for pain relief. 

This simple cryotherapy technique has two benefits: The benefit of a stretch of the longitudinal arch of the foot, as the foot is pushed down. Secondly, the benefit of cold therapy/cryo treatment to help ease pain from inflammation, tenderness of the plantar surface of the foot.

The wonders of an Airex Foam in managing foot and ankle pain.


I am a big fan of the Airex foam when it comes to rehabilitating people with ankle instability, weakness, deficits.

The soft, wavering surface forces the muscles of the lower legs, knees, ankle to contract subsequently during balance shifts to stay in the upright position.

It is low impact and optimizes stimulation, a challenge to the anti-gravity muscles. 

There are more Airex Foam exercises featured in this book. The degree of activity intensity can be further challenged by eye-opening or closing.

With the eyes closed, the brain has to work more to keep a body upright. When doing exercises with eyes open or closed, make sure you have something that you can hold on to for safety. 

Eyes closed exercises. This can be done with visual elimination to make a foam exercise more challenging.


1. Step up on the foam with feet close together.

2. Place arms across chest, eyes open. 

3. Slowly turn the trunk L side, hold this position for 5 secs.

4. Repeat said activity now facing the right side.

5. If you feel dizzy or too unstable on your feet, have somebody “spot you’ for safety.

6. Repeat this exercise as many times as able throughout the day.

Just a few of the helpful tips I share in this book. 
I hope the simple tips I shared in this book, here can help someone.

Send me your thoughts!

This book is also available in Spanish:

Available on Amazon.com: Kindle, Paperback & Audiobook



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