Reflexology may work by changing the resting activation state of muscle resulting from the stimulation of receptors in the skin, fascia and muscle at the point of pressure application resulting in localized relaxation (reduced activation) in muscle associated with the points used for the external massage – the reflexology points.  Several theories exist for how this happens.  I personally favor the theory that the approach is working though the central nervous system by activating afferent receptors which in turn send effector stimuli to the muscles which induces relaxation.  https://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/how-does-reflexology-work

How is reflexology likely to be beneficial?  First by generating a relaxed state throughout the body, overall sympathetic activation will also be reduced and the body moved into the parasympathetically dominant state necessary for healing and recovery to proceed efficiently, particularly if combined with slow nasal breathing practices. 

Reflexive Performance Reset (RPR) is an emerging specific use of certain reflexology points associated with specific muscle groups as a “warm-up” or pre-activity activation technique.   This process is thought to reduce compensatory movement patterns acutely allowing for more effective movement.  While videos demonstrating this phenomenon appear to increase the activation of targeted muscle groups, the more likely explanation is that they are actually reducing the activation of opposing (antagonistic) muscles group which are in a higher than optimal activation state and which are reciprocally inhibiting the activation of the agonist as a result.   By deactivating the tension state we see an immediately enhanced ability to recruit an associated agonist resulting in more force potential, increased dynamic range of motion and favorably altered joint positioning (posture).   This would explain why is important to use the RPR massage point for both agonists and antagonists in a given movement pattern and or generally  throughout  the body in daily practice.

In example, in training yesterday I ran the longest workout of recent months (1:25 combined running and elliptical cycling), swam my longest workout of recent months (3,000 yards) and completed my normal strength training following.  The weight training includes both hex squats and weighted back extensions, weighted but kicks, among others.

After sitting and reading this morning for an hour or so I felt the usual over firing of my hip flexors upon standing resulting in extreme movement stiffness, and that locked down lordosis (lumbar curve) and forward tilted pelvis position those who sit for long periods are probably familiar with, exacerbated by my level of fatigue in the associated muscle groups (from the previous days heavy training) as well.  I lay down and went through an initial six nasal breaths followed by the sternal, rib cage, back of head and ears, upper abdominal and lower abdominal RPR activation massages.   Upon standing, the previously described restrictions were completely gone and I was able to achieve complete relaxation, ideal posture around my hips and the ability to move without any restriction without doing anything else.   The primary qualitative sensation I can describe is the incredible state of relaxation I could feel in muscles which just minutes prior were at that level of activation just prior to full spasm.   Of course the contrast felt somewhat astounding.  

The experience stimulated the following spontaneous clarity in regards to how RPR might work – a concept I have been thinking about since beginning to use the technique.   The principle of reciprocal innervation is a long held and studied concept which is widely used and accepted in practitioners of proprioceptive neuromuscular facilitation (PNF) stretching.  Basically this principle is that an increased contractile state in one muscle group reciprocally inhibits via reflex the ability to contract a paired muscle group.  In PNF practice we then deliberatively innervate one muscle group to relax the associated agonistic muscle group – i.e. flex your quadriceps to relax your hamstring.   We also know intuitively and experientially the general relaxation in our muscles which occurs after therapeutic massages – that mechanically stimulating the skin and muscles with our hands induces relaxation in the muscle.   My insight goes to how these two well accepted phenomena might explain mechanistically how RPR working to improve movement acutely.   

I have been using RPR systematically for about 2 years after having initially read about it, figured out how to do it from web based information and then implemented it experimentally before a tempo run.  The result of this personal experiment was an immediate  drop in tempo pace from my recent >9:00 minute/mile  range to an ~8:30 pace (I’m old and slow) ;  a pace I  had not seen for many years in such a training session.  I could also feel what runners call that “pop” off the ground which comes from better glute activation, something I had also not achieved in some time.   I then continued to use RPR daily even after the first published experimental trial was not supportive of any advantage beyond a passive static stretching https://www.journalofexerciseandnutrition.com/ManuscriptUploadsPDF/136.pdf  Despite some cognitive dissonance (I always lecture my students to follow the science) and even though my right brain dominant scientist’s way of interpreting the world told me to me not spend valuable time on  something which evidence did not support, my considerably  weaker left side brain kept reminding me that I felt better  every time I did it.  Interestingly, now more research is emerging which is more encouraging,   https://www.reflexiveperformance.com/rpr-blog/2020/2/4/research-what-weve-learned-and-where-were-going   although none of it is published as of this writing.  If I keep working, I will inevitably design a project to examine this phenomenon myself.  In the mean time I am getting to do the RPR again having sat for a considerable time to write this post ;-).

Some additional thoughts:

RPR is most likely to help you if you have significant muscles imbalances caused by sitting or highly repetitious training and/or exhibit poor movement ability (low FMS scores) or clear postural maladaptation (anterior pelvic tilt, winged scapula, etc.).  The effect will likely also be magnified during periods of heavy training combined with lots of sitting in recovery and may not be apparent at all in a younger highly functional athlete (although this species increasingly ceases to exist).   The most likely best practice use of RPR is just prior to more general dynamic warmup procedures, following  periods of sitting and possibly again later in endurance training sessions as fatigue begins to compromise muscle activation and return one to longstanding compensatory movement patterns.   RPR should also be evaluated as a recovery from training tool.   For instance, this study looking at foot reflexology found increased parasympathetic activation, as measured through increased heart rate variability, following e fatiguing physical testing, in comparison to control. https://www.mdpi.com/2075-4663/7/11/228 

Several  factors should also be considered in designing experimental trials to evaluate the possible effects of RPR.   For instance we might start with populations who have low FMS scores and consider pre-fatiguing them with training in the day before testing effects.  I also see a lot of potential for acute application in those with back pain directly related to muscle firing imbalances aggravated by stress and general muscle fatigue. https://www.sciencedirect.com/science/article/abs/pii/S0965229907000623