How to Do Reflexology on Yourself: A Simple Guide

You can do simple reflexology on yourself with nothing but your hands. You won't match a trained practitioner, but a short self-treatment is easy to learn, safe for most people, and a genuinely nice way to unwind. Here's a plain routine to start with, plus the handful of points worth knowing. New to the idea? Start with what reflexology is.

What you need

Nothing, really. A comfortable place to sit where you can reach one foot, and maybe a little lotion or oil so your thumb glides instead of dragging. A tennis or golf ball is a handy shortcut for the sole if your hands get tired.

The basic technique: thumb-walking

The main move is called thumb-walking. Press the pad of your thumb into the foot, then inch it forward in small bites, bending and straightening the joint so it “walks” across the skin. Use steady, firm pressure, the kind that feels good and slightly intense, never sharp. On a specific point you can also just hold pressure or make small circles for a few seconds.

A simple 10-minute foot routine

1. Warm up. Rub and squeeze the whole foot for a minute, then gently rotate the ankle.
2. Thumb-walk the sole. Starting at the heel, walk your thumb up toward the toes in rows, covering the whole sole. This passes over most of the foot map.
3. Press the solar plexus point. Find the small dip in the centre of the sole, just below the ball of the foot, and hold gentle pressure for a slow breath or two. This is the classic “calm down” point.
4. Work the toes. Squeeze and roll each toe. The big toe maps to the head and brain, so give it a few extra slow presses.
5. Walk the inner edge. Thumb-walk down the arch, which follows the spine on the reflexology map.
6. Finish. Sweep the whole foot with your hands to settle it, then switch sides.

Want to see exactly where each point sits? Our interactive foot map lets you click any point to see what it connects to.

A few useful points to know

• Solar plexus (centre of the sole) for calming down and steadier breathing.
• Diaphragm line (just under the ball of the foot) to help you relax and breathe deeper.
• Big toe for the head; a few slow presses if you’re tense or foggy.
• Inner arch for the spine, nice after a long day of sitting.

Hand reflexology when you can't reach your feet

Feet not reachable, or you're at your desk? Hand reflexology works the same way on a smaller map. Thumb-walk the palm, squeeze each finger, and press the fleshy centre of the palm for a quick reset. The hand map shows where the points fall.

How often, and when to be careful

Daily is fine, and a few minutes before bed is a good habit. Keep the pressure firm but comfortable. Skip a spot that's injured, bruised, or infected, and check with your doctor first if you're pregnant, have blood clots or circulation problems, or are managing a serious condition. Self-reflexology is for relaxation; it isn't a replacement for medical care.

Common questions

Can you do reflexology on yourself?

Yes. You can't reach your own feet the way a practitioner can, but basic self-reflexology is easy to learn and safe for most people. Hand reflexology is even simpler and you can do it anywhere.

How long should a self-reflexology session be?

Five to fifteen minutes per foot is plenty. Stop sooner if anything feels sore rather than pleasantly firm.

How often can you do it?

Daily is fine for most people. Gentle and regular beats hard and occasional.

Does self-reflexology actually work?

For relaxation and easing tension, plenty of people find it helps, and that effect is real. It won't treat a medical condition, so think of it as a calming routine rather than a cure.