5 Acupoints for Elbow Pain — The Complete Self-Acupressure Guide

Introduction

When you use a mouse for long periods or do work that puts strain on your arms, you develop a dull, heavy pain around the elbow. This condition, commonly called ‘tennis elbow’ or ‘golf elbow,’ is a frequent occupational condition in modern life.

While elbow pain is mainly caused by inflammation from overexertion of muscles and tendons, traditional medicine interprets it also as a result of insufficient qi-blood circulation and meridian blockage. Stimulating acupoints restores qi-blood flow in the corresponding meridians, alleviates pain, and promotes self-healing of damaged tissue. Therefore, it is an effective method that can be easily performed in daily life without medication or surgery.

5 Acupoints for Relieving Elbow Pain

1. Quchi (LI11) — The Premier Acupoint for Elbow Pain

WHO Code: LI11
Location: At the end of the elbow crease on the outer side of the elbow when the arm is bent. It is the point on the thumb side of the crease.
Acupressure Technique: Apply slow pressure with your thumb in a circular motion for 10-15 seconds. Repeat 3-5 times in one session.
Benefits: As a junction point on the Large Intestine meridian, Quchi provides the most direct effect in relieving elbow pain. It is excellent for reducing inflammation, improving blood circulation, and alleviating nerve pain. It is particularly effective for outer elbow pain (tennis elbow).

2. Shousanli (LI10) — The Acupoint for Relieving Arm Fatigue and Heaviness

WHO Code: LI10
Location: Located approximately 1 cun (about 1.5 cm) above the outer elbow crease when the arm is bent. It is on the outer side of the biceps tendon.
Acupressure Technique: Repeatedly press down and release with your thumb. Apply pressure for 5 seconds per point, repeating 3-5 times.
Benefits: It relieves muscle tension in the arm and eliminates fatigue. It is effective for overall pain relief from the forearm to the wrist, and is particularly good for removing accumulated fatigue from mouse use or repetitive work.

3. Tianding (LI9) — The Acupoint for Opening Blocked Qi-Blood Above the Elbow

WHO Code: LI9
Location: Located on the outer side of the upper arm, approximately 3 cun (about 4.5 cm) above Quchi. It is on the lateral side of the humerus.
Acupressure Technique: Slowly press with your thumb or index finger and hold for 10 seconds, repeating 3 times. Since the point is deep, apply moderately firm pressure.
Benefits: It relieves pain in the upper arm and stiffness in muscles. It promotes qi-blood circulation, resolving tension and pain above the elbow, and smoothens arm movement.

4. Wuhuishu (TE3) — The Acupoint for Quickly Calming Pain on the Side of the Arm

WHO Code: TE3
Location: Located on the outer side of the upper arm, approximately 2 cun (about 3 cm) above the elbow crease when the arm is bent. It is above the triceps.
Acupressure Technique: Precisely stimulate with the tip of your thumb. Press for 5 seconds, then release for 2 seconds, repeating 5 times.
Benefits: As a point on the Triple Burner meridian, it rapidly relieves nerve pain and muscle pain throughout the arm. It is particularly effective for tingling sensations or burning pain on the side of the arm.

5. Zhigou (TE8) — The Acupoint for Resolving Pain at the Elbow-Forearm Boundary

WHO Code: TE8
Location: Located slightly above the boundary between the elbow and forearm, at the center of the back of the arm. It is near the radial nerve.
Acupressure Technique: Slowly press with your thumb, applying pressure for 5 seconds without causing pain. Repeat 3-5 times. Since there is a nerve in this area, avoid excessive stimulation.
Benefits: It relieves pain radiating from the elbow to the forearm. It is particularly useful for relieving forearm pain caused by golf elbow or repetitive strain injury (RSI).

5-Minute Self-Acupressure Routine

This routine is most effective when performed twice daily (morning and evening):

1. Preparation (30 seconds): Sit in a comfortable position and rest your arms comfortably.
2. Quchi (LI11) Acupressure (1 minute): Place your thumb on Quchi on the painful arm, and repeat circular pressing motions for 10-15 seconds, 3 times.
3. Shousanli (LI10) Acupressure (1 minute): Move to Shousanli above Quchi and repeat in the same manner, 3 times.
4. Tianding (LI9) Acupressure (1 minute): Stimulate Tianding on the upper arm, 3 times for 5 seconds each.
5. Wuhuishu (TE3) & Zhigou (TE8) (1.5 minutes): Alternately stimulate Wuhuishu and Zhigou on the side of the arm, 30 seconds each.
6. Cool-down (30 seconds): After acupressure, gently stretch your arm to promote blood circulation.

Note: Avoid strenuous exercise immediately after acupressure and maintain rest for 1-2 hours. It is best to perform this routine at least 2 hours after eating.