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!

10 Great REASONS Why You Should Get a Foot Massage Before Going to Bed

10 Great REASONS Why You Should Get a Foot Massage Before Going to Bed

Alternative Medicine, Beauty, Chinese

Our Feet are always the last things we think of when it comes to our overall health, let alone considering any form of massage in these areas.

10 Reasons for Having a Foot Massage 

Getting a good foot massage is something individuals should consider, especially for those who walk a lot during the day.  A simple foot massage at home before bed can be all you need to ensure you have overall good health. Having this foot massage just before going to bed has tons of unexpected benefits than you can’t imagine. You don’t have to go to a Spa to do this, it can be done remotely at home and here are some of the benefits attached to this exercise:

1. It helps you relax.

A foot massage after a long and tiring day is one of the best stress pain-relieving treats one can enjoy when they get home. It is therapeutic in the sense that, feet being stroked gently, pulled or pressed helps you relax. It helps your feet get relieved of any pressure that may have been inflicted on it during the day.
2. Aid in blood circulation.
Stroking and pressing ones’ feet during a foot massage allows improved circulation to the veins and capillaries to facilitate proper blood circulation. Good blood circulation ensures diminished risks of getting heart diseases, varicose veins, among other illnesses, brought about by increased blood pressure. To achieve this, one has to carry out the right foot massage. This may involve pulling your finger toes, stroking all areas of the foot gently to facilitate blood circulation. It is easy to learn the technique.
3. Better sleep
Girl, Sleep, Female, Woman, Young
Foot Massage is the right way of ensuring that one can sleep well, especially if you are a person who has sleeping disorders. This can also be due to stress. There are times when you are not able to get enough sleep that the body needs. 

If the foot massage is done in the right way, it is an excellent promoter of sleep. The foot massage pressure should just be applied to the right areas to achieve this benefit.
4. Fights depression
Proper Foot massage is an excellent way to fight depression. Receiving a foot massage during a stressful period can go way further in helping you deal with the situation. 

 It provides consolation and balance that the body needs to respond well to the changes, the most sort after points would be at the center of the big toe or the center of your foot. It gives you much needed mental health and emotional stability.
5. Relieves pain and aches
Headaches and neck pains are a common phenomenon. An option for symptom relief to this can be a foot massage.  Stretching during a foot massage allows better blood flow to the legs and feet to help relieve discomfort. 

Pulling your toes gently provides relief from the pains and aches that you’re feeling in your body.
6. Healthier feet
Massage on your body ensures that you maintain healthier feet. It makes your ankles stable and flexible, keeping you safe from injuries and feet burning sensations. With frequent foot massage, you are sure to stay healthier form infections and other diseases. 

A foot massage ensures that blood flows well in the feet, thus giving your feet a good feel. It goes further to ensure your feet stay healthy all through.
7. Curbs Edema.
Foot Massage is an excellent way of reducing the effects of edema. It ensures that fluids in the lower region of the body are well circulated, thus protecting you from the frequent occurrences of edema. 

This is a typical recommendation to most pregnant women, it can be done with a friend or a specialized reflexologist.
8.Reduces PMS and menopause symptoms
Premenstrual syndrome is a significant problem with many women and young ladies;  it is a state that causes sadness, irritability, insomnia, among other fatigue-related complications. 

A foot massage allows improved circulation able to reduce the severity of these complications. The effects of menopause like depression can be reduced with foot massage on the inner foot.
Nonetheless, A foot massage ensures that couples enjoy a healthy sex life.  A foot massage ensures that your partner can relax and reduce tension and stiffness in the muscles.  
9. Lowers blood pressure
Regular Foot massage ensures that instances of high blood pressure are controlled; this is because foot massage helps reduce ones’ systolic blood pressure and triglyceride. This can be achieved by squeezing each side of your foot. 

Proper blood circulation in the body is essential as it ensures a constant blood pressure that is essential for the organization. 

This is well achieved when one’s feet are squeezed, and the toes pulled gently as it opens up the veins and capillaries.
10.Helps with restless leg syndrome
Regular Foot massage also benefits individuals with restless leg syndrome can facilitate getting enough sleep at night. A regular foot massage may be just the right thing needed to get undisturbed sound sleep. 

Good blood flow makes it easier to sleep as the body is relaxed and blood flows well thus giving you improved 
In conclusion, a few minutes of foot massage before going to bed is a self-pampering worth trying.

One can enjoy benefits attached to a foot massage. One can also improvise by using warm towels and oils that make the massage more relaxing… 

If done every day, a foot massage can help you decrease symptoms of primary ailments.


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