Ease Knee Pain Naturally With This DIY Acupressure Massage! Inside Study-Proven to Work

If your knees ever feel stiff and achy (whose haven't?), acupressure for knee pain can soothe discomfort and help restore your range of motion. Not familiar with acupressure? It's DIY type of massage that involves applying pressure to specific points on the body to relieve various issues, promoting natural healing, explains Yan Zhang PhD, LAc , a professor of professional practice at Texas Christian University’s Harris College of Nursing & Health Sciences. “It can be done either by a professional or learned for self-care, giving you control over your health management.”

The best part? It's easy, free and doesn't require a trip to the drugstore. We break down how acupressure alleviates knee pain, plus share a beginner-friendly guide to get started.

What is acupressure?

Like acupuncture (which uses tiny needles to stimulate key points), acupressure is rooted in Traditional Chinese Medicine (TCM). Essentially, channels form a network in the body through which vital energy flows. When that energy becomes blocked or unbalanced, it can trigger pain.

But applying pressure to certain key points restores your natural energy flow, alleviating aches. Unlike acupuncture, acupressure is needle-free and non-invasive. And that makes acupressure a great natural remedy for knee pain .

Acupressure for knee pain: A natural remedy

Age-related wear and tear knee pain is often caused by osteoarthritis, a common degenerative disease, the CDC reports. Without holistic treatment, many people end up getting knee replacement surgery, says internist and acupuncturist Laurie R. Mallis MD, LAc .

“Acupressure appeals because of its non-pharmaceutical nature,” adds Dr. Zhang. “You’re not putting any additional chemicals into your body.”

That said, many people use acupressure in addition to medication. Often, the goal is not to replace medication, but reduce the dosage, according to Dr. Mallis. And research suggests natural remedies like acupressure can help.

A report in JAMA Open found people who performed acupressure on themselves twice daily for 12 weeks had less knee pain and better mobility compared to those who didn't perform acupressure.

See also: Sore, Creaky Knees? These Stretches for Knee Pain Ease Discomfort and Improve Mobility

How acupressure eases knee pain

While the exact mechanism behind acupressure is not yet understood, it’s likely that stimulating certain points triggers the release of the body’s natural painkillers and affects areas in the brain involved in processing pain .

“Acupoints correspond to areas where there is a rich abundance of nerve endings, blood vessels and lymphatic vessels, as well as electrical conductivity,” says acupuncturist and physical therapist Eileen Li, PT, DPT, L.Ac . “We’re stimulating increased blood flow and nerve conductivity. This, in turn, releases endorphins, neurotransmitters and pain-relieving substances.”

See also: What Causes Inside Knee Pain + How Can You Fix It? Experts Share Home Remedies That Actually Work

How to perform acupressure for knee pain

While Mallis and Zhang recommend learning acupressure from a professional for best results, Li says you can reap benefits with a video demo. In fact, Li recommends the video below to learn more about common acupoints for knee pain, including four of the eight points used in the JAMA Open study.

To do: Apply firm pressure (enough so you feel a change in sensation) to each of the below points for 30 to 60 seconds, Li says. “A positive, possibly uncomfortable change would be a dull, slight ache,” she says.

Getting to the point

• ST 34: You’ll find this point about 2” above the top, outer edge of your kneecap in a small divot.
• GB 34: Move your hands about 1” below your kneecap to the top of your lower leg. You'll find this point in a tender depression.
• SP 10: On your thigh, about 2" above the top of your knee cap, you'll locate this spot in the bulge of your muscle.
• SP 9: Directly below SP10, you can find this point on the inside of your lower leg, below the knee cap in an indentation.

Stimulate these key points throughout the day to encourage blood flow and pain control, says Li. Just like exercise and physical therapy, the more you do acupressure, the stronger your body becomes as the effects build on each other. Just remember that it takes time to notice improvements with acupressure. Whatever you do, “be patient,” adds Dr. Zhang.

Need extra guidance?

Consider a consultation with a licensed acupuncturist or a professional in complementary or integrative health. “These experts can provide valuable insights, demonstrate correct techniques and help ensure that you're applying acupressure safely and effectively,” says Zhang. Find one via the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) or the American Massage Therapy Association .

More ways to soothe stubborn knee pain:

Sore, Creaky Knees? These Stretches for Knee Pain Ease Discomfort and Improve Mobility

Knee Pain Treatment at Home: Get Relief in Just 30 Minutes Daily

Women Over 40 Have a Higher Risk for a Torn Meniscus + Knee Pain — Here’s How To Heal It Naturally

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .