Introduction
Elbow pain is a common condition in modern people. When experiencing elbow pain from repetitive arm use, poor posture, or sports injuries, many people want simple self-care treatments before visiting a hospital. Traditional Chinese Medicine views that stimulating acupoints around the elbow can relieve pain and promote the circulation of qi and blood. Today, we introduce 5 acupoints that are particularly effective for elbow pain and the correct acupressure techniques.
5 Effective Acupoints for Elbow Pain
1. Quchi (曲池) — LI11
Location: At the outer end of the crease that forms when you bend your elbow. Located on the outer side of the elbow joint, and pressing with your finger creates a slight indented sensation.
Effects: Quchi is an important acupoint of the Large Intestine meridian and is the most direct treatment point for elbow pain. It reduces heat and alleviates inflammation, and improves the circulation of qi and blood throughout the arm and elbow. It is particularly effective for pain caused by tennis elbow or golfer’s elbow.
Acupressure Method: With your arm bent, locate the Quchi acupoint using your opposite thumb. Initially, apply light pressure for 3-5 seconds, then gradually increase pressure and press firmly for 10-15 seconds. It is best to perform this 3-4 times a day, about 5 minutes each time.
2. Chize (尺澤) — LU5
Location: An acupoint located above the inner crease of the elbow. It can be found with your arm extended, above the elbow crease, at the outer edge of the biceps tendon. It is located at the center of the inner side of the arm.
Effects: Chize is an important acupoint of the Lung meridian and improves the qi and blood flow throughout the arm. It reduces inflammation and swelling in the elbow area and relieves arm fatigue. It is effective for chronic elbow pain because it has the effect of dulling nerve pain and pain sensation.
Acupressure Method: Locate Chize with your opposite thumb and press vertically to a depth of about 5mm. Maintain the pressure for 10-15 seconds at a slight level of discomfort, rest, and repeat. It is best to perform this 5 minutes morning and evening.
3. Shaohai (少海) — HT3
Location: At the end of the inner crease of the elbow, specifically at the medial (inner) end of the crease when the elbow is bent. It is located directly in front of the medial epicondyle of the humerus.
Effects: Shaohai is an acupoint of the Heart meridian that helps calm the mind and body while promoting circulation in the elbow area. It can relieve not only elbow pain but also numbness in the arm and fingers. It is particularly effective for elbow pain caused by muscle tension due to stress.
Acupressure Method: With your arm bent, locate Shaohai using your opposite thumb. Apply pressure until you feel slight discomfort, but be careful not to press too hard. Repeat 5-6 times for 5-10 seconds each, performing this 2-3 times a day.
4. Quze (曲澤) — PC3
Location: An acupoint located above the inner crease of the elbow, on the ulnar (inner) side of the biceps tendon. It is located midway between Chize and Shaohai, near where the central pulse of the arm beats.
Effects: Quze is an acupoint of the Pericardium meridian that promotes the circulation of qi and blood in the arm and reduces heat in the blood. In addition to elbow pain, it relieves cramping in the arm and fatigue in the upper limb. It is particularly effective in relieving pain from repetitive arm use and relaxing stiffened muscles.
Acupressure Method: With your arm extended or slightly bent, locate Quze using your opposite thumb. Apply pressure vertically while being careful to avoid blood vessels. Repeat 3-4 times for 10-15 seconds each, performing once morning and evening.
5. Xialiao (下廉) — LI8
Location: Located on the lateral side of the forearm (the area between the wrist bone and elbow), approximately 4 cun (about 12cm, the distance when spreading the thumb and index finger of one hand) below Quchi toward the wrist. Pressing repeatedly creates a slightly indented sensation.
Effects: Xialiao is an acupoint of the Large Intestine meridian that relieves tension throughout the arm and promotes the circulation of qi and blood. It alleviates not only pain around the elbow but also heaviness and fatigue throughout the arm. It promotes fundamental recovery when there is chronic arm fatigue and pain.
Acupressure Method: With your arm extended, locate the point approximately 4 cun from Quchi toward the wrist using your opposite fingers. Using your thumb, repeat pressing and releasing for 10-15 seconds, 5-6 times. It is best to perform acupressure twice daily, 5 minutes each time.
5-Minute Self-Care Routine
5-minute routine to quickly relieve elbow pain:
① Preparation (1 minute): Sit comfortably with your arm naturally bent. Take 3-4 deep breaths to calm your mind.
② Quchi Acupressure (1 minute): Locate Quchi with your opposite thumb and apply pressure 5 times for 10 seconds each. Start gently and gradually increase pressure.
③ Chize + Quze Acupressure (1 minute 30 seconds): Alternate between Chize and Quze, pressing each for 10 seconds, 4 times each.
④ Shaohai + Xialiao Acupressure (1 minute 30 seconds): Alternate between Shaohai and Xialiao, pressing each for 10 seconds, 4 times each.
By repeating this routine 3 times a day in the morning, afternoon, and evening, you can experience pain relief within 3-7 days. The key is consistency, so it is best to continue for at least 2 weeks or more.
Leave a Reply