Introduction
Knee pain when going down stairs, stiffness when getting up after sitting for a long time—knee pain significantly impacts your quality of life. Regardless of age, knee pain caused by occupational stress, lack of exercise, excess weight, and other factors requires fundamental improvement in blood circulation rather than simply enduring it or relying only on medications.
Traditional Korean medicine teaches that stimulating specific acupoints distributed around the knee and leg can provide benefits such as pain relief, muscle relaxation, and improved blood circulation. Today, I’ll introduce 5 evidence-based acupoints and self-acupressure techniques you can do anywhere, anytime.
5 Acupoints Each
1. Xiyan (EX-LE4) — Essential acupoint for knee pain
Location: On the front of the knee, in the depressions below the patella (kneecap) on both sides. With the knee extended, there is one on the inner and one on the outer side directly below the patella.
Acupressure technique: Using your thumb, slowly press for 3-5 seconds and release. Repeat 10-15 times. Avoid pressing too hard, as it can irritate the joint; a slight aching sensation is appropriate.
Benefits: Xiyan is the most direct acupoint for knee pain relief, promoting blood circulation around the knee and easing muscle tension. It’s especially effective for pain in the front of the knee.
2. Yanglingquan (GB34) — Link between the calf and knee
Location: On the outer side of the calf, approximately 10cm below the knee. Find the depression below the head of the fibula (shinbone).
Acupressure technique: Using your thumb or index finger, press for 5 seconds and release. Repeat 15-20 times. It’s important to maintain comfortable pressure without pain.
Benefits: An important acupoint of the Gallbladder meridian, it improves blood circulation throughout the knee and entire leg while easing muscle stiffness. It’s especially effective for pain on the side of the knee or leg numbness.
3. Sanyinjiao (SP6) — Acupoint for women’s health
Location: On the inner side of the ankle, on the inner aspect of the shinbone, approximately 10cm (the width of four fingers) above the inner ankle bone (medial malleolus).
Acupressure technique: Using your thumb, press slowly. Start with gentle pressure and gradually increase the intensity. Press for 5 seconds and release. Repeat 10-15 times.
Benefits: Beyond improving blood circulation around the knee, it promotes overall metabolism and strengthens immunity. It’s especially effective for relieving inner knee pain and leg swelling.
4. Fengshi (GB31) — Powerful pain relief acupoint on the side of the leg
Location: On the outer side of the thigh, approximately 10-15cm above the knee. It’s similar to where your fingers naturally touch when you let your arms hang at your sides.
Acupressure technique: Press simultaneously with both thumbs, or use your index finger to press for 5 seconds and release. Repeat 15 times. Circular massage motions are also effective.
Benefits: An important acupoint of the Gallbladder meridian, it relieves pain on the outside of the knee and stiffness throughout the leg. It quickly alleviates leg fatigue from prolonged standing or exercise.
5. Kunlun (BL60) — Powerful acupoint governing the entire lower body
Location: On the outer side of the ankle, in the depression behind the lateral ankle bone (lateral malleolus). Find the area directly behind the most prominent ankle bone.
Acupressure technique: Using your thumb, press slowly; a slight aching sensation is appropriate. Press for 5 seconds and release. Repeat 10-15 times, and perform this 2-3 times daily.
Benefits: An important acupoint of the Bladder meridian, it can alleviate not only knee pain but also lower back and ankle pain. It’s one of the most powerful acupoints for promoting qi and blood circulation throughout the entire lower body.
5-Minute Self-Acupressure Routine
By repeating the routine below at the same time each day, you can notice improvement in knee pain within 1-2 weeks. The best time is 6-7 PM in the evening (when blood circulation is most active).
Total time required: 5 minutes
- Step 1 – Xiyan (1 minute): Sit in a comfortable position and stimulate the Xiyan points on both knees simultaneously. 30 seconds each, 1 minute total.
- Step 2 – Yanglingquan (1 minute): Starting with the left leg, stimulate Yanglingquan for 30 seconds each. Both legs, 1 minute total.
- Step 3 – Sanyinjiao (1 minute): With your ankle in a relaxed position, locate Sanyinjiao along the inner shinbone and press for 30 seconds on each side.
- Step 4 – Fengshi + Kunlun (2 minutes): Finally, press Fengshi (outer thigh) for 1 minute and Kunlun (behind the ankle) for 1 minute.
Tip: It’s more effective to drink warm water during acupressure or perform it before bedtime. If your nails are long, use your finger joints to apply pressure.
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