How to Use Acupressure for Knee Pain

Knee pain is one of the more common musculoskeletal issues experienced in modern life. Osteoarthritis. Ligament and meniscus injuries. Patellofemoral pain from overuse. IT band syndrome. Bursitis. The knee is a complex joint that carries the weight of the body through every step and every activity, and it is vulnerable to injury and degeneration in ways that few other joints are.

The conventional approach involves anti-inflammatory medications, physical therapy, injections, and in more severe cases surgical intervention. These help many patients but often address only the immediate symptoms without resolving the underlying patterns that produce recurring knee pain.

Acupressure is one of the strongest non-medication tools for supporting knee pain management. The technique addresses the muscular tension around the knee, the joint dysfunction itself, the tendon and ligament patterns, and the underlying constitutional patterns that contribute to chronic knee pain. The points can be used during acute flares to reduce symptoms or as a daily protocol to support the underlying patterns over time.

Here are seven acupressure points that work, why they work, and when to get help if they do not.

What to Press and Why

Each point addresses a different aspect of knee pain. You can use them individually when a specific region is bothering you, or work through the full protocol once or twice a day.

1. Press on ST35 at the outer knee eye for the primary local point. ST35 sits in the depression on the outer side of the kneecap, in the hollow that appears when the knee is slightly bent. Press gently with your fingertip for one to two minutes on each knee. ST35 is called “Calf’s Nose” in Chinese medicine and is one of the two primary local points for knee pain. The point directly addresses the anterior knee pain that many patients experience with patellofemoral issues, arthritis, and general knee dysfunction.

2. Press on the inner knee eye Xi Yan (EX-LE5) for the second primary local point. Xi Yan (EX-LE5) sits in the depression on the inner side of the kneecap, mirroring ST35 on the outer side. Press gently with your fingertip for one to two minutes on each knee. Together, ST35 and Xi Yan (EX-LE5) bracket the front of the knee and address the anterior knee pain pattern from both sides. This paired approach is more effective than treating either point alone.

3. Press on SP9 below the inner knee for the inner knee pain and Dampness pattern. SP9 sits in the depression on the inner side of the leg just below the knee, at the level where the shinbone curves inward. Press firmly with your thumb for one to two minutes on each leg. SP9 is called “Yin Mound Spring” in Chinese medicine and drains Dampness from the knee. Dampness accumulation is often involved in knee arthritis presentations, particularly when the knee feels heavy, swollen, or worse in humid weather. The point also addresses the inner knee pain that many patients experience.

4. Press on GB34 below the outer knee for the tendons and ligaments. GB34 sits in the depression on the outer side of the leg just below the knee, in front of and below the head of the fibula (the small bone bump on the outer lower leg). Press firmly with your thumb for one to two minutes on each leg. GB34 is called “Yang Mound Spring” in Chinese medicine and is the influential point for tendons and ligaments. This makes it essential for knee pain because most knee issues involve tendon and ligament dysfunction. Regular use of GB34 supports the connective tissue that stabilizes the knee.

5. Press on ST36 below the knee for supporting the muscles that stabilize the knee. ST36 sits about four finger-widths below the kneecap, one finger-width to the outside of the shinbone in the muscular depression there. Press firmly with your thumb for one to two minutes on each leg. ST36 supports the Stomach and Spleen function that affects muscle strength, particularly the quadriceps that stabilize the knee. Weak or tight quadriceps are a common contributor to knee pain, and ST36 addresses this dimension. The point also directly treats knee pain.

6. Press on KI3 behind your inner ankle for the underlying constitutional support. KI3 sits in the depression behind the inner ankle bone, between the ankle bone and the Achilles tendon. Press firmly with your thumb for one to two minutes on each leg. KI3 tonifies Kidney essence. In Chinese medicine, chronic knee pain often reflects Kidney depletion because the Kidneys govern the bones and the lower back. Regular use of KI3 supports the constitutional patterns that reduce the underlying vulnerability to knee dysfunction.

7. Press on BL40 at the back of the knee for posterior knee pain and general knee dysfunction. BL40 sits at the center of the crease at the back of the knee when the leg is slightly bent. Press gently with your fingertip for one to two minutes on each knee. BL40 is called “Middle of the Crook” in Chinese medicine and is the primary point for posterior knee pain, popliteal region issues, and general knee dysfunction. The point works well in combination with the anterior local points (ST35 and EX-LE5) to address the knee from front and back.

Why This Works

Knee pain involves several overlapping patterns. The joint dysfunction itself produces the local pain and stiffness. The muscular tension in the thigh and calf either supports or strains the knee depending on the pattern. Tendon and ligament dysfunction contributes to instability and pain. The underlying constitutional patterns including Kidney depletion contribute to chronic vulnerability to knee dysfunction.

Acupressure works on several of these mechanisms at once.

• The local points (ST35, EX-LE5, BL40) directly address the joint dysfunction and reduce the local pain.
• The Dampness-draining point (SP9) addresses the swelling and heaviness that often accompany knee arthritis.
• The tendon and ligament point (GB34) supports the connective tissue that stabilizes the knee.
• The muscular support point (ST36) addresses the quadriceps and calf patterns that stabilize the knee.
• The constitutional support point (KI3) addresses the Kidney depletion underlying chronic knee patterns.

The chronic inflammatory dimension that contributes to knee osteoarthritis and chronic knee pain is worth mentioning directly. Chronic low-grade inflammation causes the tissue to breakdown leading to arthritis and chronic knee dysfunction. What Is Inflammation and Why Is It Affecting Me? addresses this and how it impacts the body’s ability to heal.

The Mayo Clinic overview of knee pain covers the medical framework for understanding the different types of knee pain. The NCCIH summary on acupuncture describes the research base for the treatment as it applies to pain conditions.

How to Use the Points

• For acute knee pain, ST35, EX-LE5, and BL40 produce the fastest response. These points can be pressed multiple times a day during acute episodes.
• For chronic patterns, working through the full seven-point protocol once or twice a day addresses the underlying patterns over time. Consistency matters. Two to four weeks of daily practice typically produces measurable improvement in overall knee function.
• For prevention in patients with knee vulnerability from previous injuries, GB34, ST36, and KI3 as a daily protocol support the tendons, muscles, and constitutional patterns that reduce the likelihood of recurrence.

Gentle sustained pressure works better than hard pressure for the local knee points. The joint is sensitive and does not need force to receive the therapeutic touch. The distal points on the lower leg tolerate firmer pressure.

Pairing acupressure with basic knee management practices amplifies the results. Appropriate quadriceps and hamstring strengthening under professional guidance. Weight management when relevant. Appropriate footwear. Avoiding activities that consistently aggravate the pain. Ice for acute inflammation. Heat for chronic muscular tension. Working with a physical therapist for complex patterns.

When to Get Professional Help

The tools above work for many everyday knee pain patterns. They are not the answer for sudden severe pain from injury, inability to bear weight, obvious deformity of the joint, warmth and redness suggesting infection, or knee pain accompanied by fever. These require urgent medical evaluation.

If you are dealing with persistent or worsening knee pain that is not responding to self-care, acupuncture treatment offers a more substantial intervention than acupressure alone.

The nervous system and stress patterns that contribute to chronic pain are addressed in: Anxiety, Stress, and Depression.

For the list of services this practice offers, please click: Acupuncture, Cupping & Lifestyle Coaching.

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The points above are only as effective as the technique used to apply them. Where to press, how firmly, and for how long all affect the result. For a full breakdown of how to perform acupressure properly at home, read Performing Acupressure in 3 Easy Steps.