Acupressure for knee pain

The knee is a particularly accessible joint for self-acupressure — the principal therapeutic points sit on either side of the kneecap and along the channel paths down the leg. A short daily routine helps with mechanical knee pain, mild osteoarthritis, runner’s knee and the residual stiffness after a minor injury. For acute swelling, locking, instability or pain following a definite trauma, see a clinician first — acupressure is for ongoing pain management, not acute injury triage. See the full knee pain condition page for the clinical approach.

The four core points

ST 35 (Dubi) — “Calf’s Nose” (outer eye of the knee)

Location. In the depression on the outer side of the patellar ligament, just below the kneecap, that becomes obvious when the knee is bent.

Technique. Press firmly with the thumb directly into the depression. Hold for 1–2 minutes per knee.

Why. One of the two “eyes of the knee” — the most direct local points for the knee joint itself. Useful for any anterior knee pain. See the ST 35 page for full detail.

Xiyan (Extra) — “Inner Eye of the Knee”

Location. In the depression on the inner side of the patellar ligament, just below the kneecap (mirror image of ST 35).

Technique. Press firmly with the thumb for 1–2 minutes per knee. Often used simultaneously with ST 35.

Why. The companion point to ST 35, completing the “two eyes” combination. Particularly useful for inner-knee pain and for the diffuse anterior pain of mild osteoarthritis.

SP 9 (Yinlingquan) — “Yin Mound Spring”

Location. On the inside of the leg just below the knee, in the depression at the back of the bony bulge at the top of the tibia.

Technique. Firm thumb pressure for 1–2 minutes per leg.

Why. The principal point for resolving Damp accumulation around the joint — the TCM pattern that maps onto the chronic mild swelling, stiffness and worse-in-damp-weather pattern of arthritis. SP 9 also strengthens the Spleen, which governs the muscles supporting the knee.

GB 34 (Yanglingquan) — “Yang Mound Spring”

Location. On the outside of the leg just below the knee, in the depression in front of and below the head of the fibula (the small bony prominence on the outer aspect of the lower leg).

Technique. Firm thumb pressure for 1–2 minutes per leg.

Why. The classical “influential point of the sinews” — the principal point for any tendon or ligament disorder. Particularly useful for lateral knee pain, iliotibial band syndrome (runner’s knee) and the stiffness that follows extended sitting.

Supplementary points

ST 36 (Zusanli)

Four finger-widths below the lower kneecap, one finger-width lateral to the front edge of the shin. Tonifies the leg muscles generally and supports recovery from chronic knee pain. Daily pressing strengthens the muscles around the joint.

SP 10 (Xuehai) — “Sea of Blood”

Two finger-widths above the upper inner corner of the kneecap. Particularly useful for knee pain in menopausal women and for arthritis with morning stiffness.

BL 40 (Weizhong)

In the centre of the crease at the back of the knee. The master point for the back of the knee and the popliteal area. Useful for posterior knee pain and tightness.

A daily knee routine

1. Sit comfortably with the knee slightly bent and supported
2. Apply warmth (hot water bottle or heat pack) for 5 minutes if the knee is stiff and cold; ice for 10 minutes instead if the knee is acutely hot and swollen
3. Press ST 35 and Xiyan together (both “eyes of the knee”) for 1–2 minutes
4. Press SP 9 on the inner side for 1–2 minutes
5. Press GB 34 on the outer side for 1–2 minutes
6. Press BL 40 in the back of the knee for 1 minute
7. Finish with gentle range-of-motion movement (slow bending and straightening, calf stretch)

Repeat morning and evening for chronic pain. For acute flares, every 2–3 hours.

Self-care that reinforces the points

• Stay moving — the worst thing for chronic knee pain is sustained inactivity. Walking, swimming and cycling build resilience
• Strengthen quadriceps and glutes — weak hip stabilisers shift load onto the knee. A trained physiotherapist or Pilates instructor can prescribe targeted exercises
• Weight management — every kilo of body weight produces 4kg of force across the knee
• Supportive shoes with adequate cushioning and arch support
• Heat for chronic pain, ice for acute
• Avoid prolonged kneeling

When to see a clinician

1. Knee giving way, locking or unable to bear weight
2. Acute injury with significant swelling within hours
3. Severe pain or visible deformity
4. Hot, red, swollen knee with fever — possible infection (urgent)
5. Pain not improving over 4–6 weeks of self-care
6. Marked instability when walking

Browse the full acupressure hub, the knee pain condition page for the deeper clinical approach, or the acupuncture points directory.