Natural Relief for Post-Workout Aches Using Acupressure for Knee Pain

If you’ve recently pushed your limits in a workout and your knees are now paying the price, acupressure for knee pain could be the recovery solution you’ve been searching for. This gentle, non-invasive Traditional Chinese Medicine (TCM) practice uses finger pressure on specific points of the body to relieve discomfort and restore balance. We consulted with Ms. Mai Sogawa, a certified TCM therapist from Japan, to identify which knee-related acupressure points are most effective after high-impact activities like running, squats, or hiking.

To get the most out of this technique, be sure to review our comprehensive guide to acupressure techniques and benefits, which offers a solid foundation before diving into specific applications like knee recovery.

Here are the top acupressure points to help reduce post-exercise soreness and tightness in the knees.

BL40 – Soothing the Center of the Knee

Located at the midpoint of the back of the knee, in the crease behind the knee joint, this acupressure point is highly effective for:

• Reducing lower limb stiffness
• Easing knee joint pain and muscle cramps
• Promoting circulation through the leg muscles

Gently pressing on this point with your thumbs for 1–2 minutes after a workout can help relieve the heavy, sore sensation that often follows intense leg exercises. Be sure to apply steady but not painful pressure, and breathe deeply as you do.

ST34 – A Quick Fix for Acute Knee Pain

Positioned roughly three finger-widths above the kneecap on the outer side of the thigh, this point is excellent for treating:

• Sharp, sudden knee pain
• Local inflammation or tenderness in the surrounding muscles
• Early signs of strain from activities like sprinting or jumping

You may find this point particularly helpful if your knee feels like it “tightens up” after repeated bending motions such as lunges or squats. Apply pressure for up to two minutes on each leg, especially within an hour of finishing your workout.

GB33 – Relieving Tendon and Ligament Tension

Found just above the outer edge of the knee, near where the thigh bone meets the lower leg, this point targets:

• Pain and tightness along the outer knee and thigh
• Muscle stiffness from overuse
• Support for joint mobility and tendon health

This is a valuable point for runners or cyclists who feel tightness in the IT band or surrounding structures. Use your thumb or knuckles to apply pressure in a circular motion, focusing on gradual release over time.

ST35 – A Go-To Point for General Knee Soreness

Located directly below the kneecap, just outside the patellar ligament, this point is one of the most commonly used in acupressure for knee pain. It’s ideal for:

• General knee discomfort after activity
• Swelling or fluid retention around the joint
• Supporting the body’s natural healing of minor knee injuries

If your knees feel sore and puffy after exercise, pressing this point gently can help reduce inflammation and promote drainage of excess fluids.

Tips for Using Acupressure to Recover Faster

To maximize the effects of these acupressure knee pain relief points, follow these recovery tips:

• Warm Up First: Always do a light stretch or use a warm towel before applying pressure to these points. This improves energy flow and reduces the risk of aggravating sore areas.
• Consistency Matters: Aim to use acupressure 1–2 times daily after workouts, especially during the first 48 hours when soreness is at its peak.
• Hydrate and Rest: Acupressure works best when paired with good post-workout habits like drinking plenty of water, getting enough sleep, and taking occasional rest days.

What Makes Acupressure an Ideal Tool for Athletes?

Unlike medication or invasive therapies, acupressure can be done anytime, anywhere—making it a perfect recovery option for athletes and active individuals. It:

• Requires no equipment
• Takes only a few minutes to perform
• Has no known side effects when done correctly
• Can be combined with other TCM methods for added benefits

These features make it an appealing alternative for those looking to recover naturally from knee pain after high-impact exercise.

Insights from a TCM Professional

Our recommendations are based on the expert input of Ms. Mai Sogawa, who emphasized that these points are especially effective when used preventatively as well as post-exercise. By regularly stimulating these acupoints, you can build resilience in the knee area, reducing the likelihood of chronic soreness or injury.

Final Thoughts

Whether you’re a weekend warrior, a marathon runner, or someone simply working to stay fit, acupressure knee pain relief techniques offer a safe, simple way to ease discomfort and recover faster. The combination of targeted pressure and mindful breathing can do wonders for restoring balance and mobility.

For more tips on acupressure and how it supports your health goals, explore our detailed resources and guides at TCMtips. And the next time your knees are talking back after a tough session, give them a little healing touch—TCM style.

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