How to Alleviate Knee Pain


Acupressure DIY at Home:

Knee PainKnee pain is characterized by pain, swelling, or stiffness and can be caused by an array of different things such as ruptured ligament or torn cartilage from a sudden acute injury, injury from overuse, old age, or other underlying conditions such as arthritis.

Knee pain from overuse is often characterized by pain when the knee is in extension, but sometimes the pain may even be behind the popliteal fossa, traveling along the calf down to the heel. For knee sprain injury resulting from exercise or sports, the injury and pain will more frequently be on the medial side of the knee. There may be functional limitation on the range of motion of the knee’s extension and flexion, or sudden sharp pain with a “locked knee”. If any of the above symptoms occur, then it is indicative that an injury has already occurred, and is advised to see a medical professional as soon as possible.

Knee pain due to degenerative arthritis will experience more pain when walking down steps or stairs. The swelling and deformation of the knee will cause major difficulty in sitting, getting up out of a chair, squatting, and noticeable stiffness in the mornings.

No matter the cause, if your pain is severe, persistent, or is hindering your ability to walk and function comfortably, it is crucial to seek medical help and get a proper diagnosis and treatment plan before attempting any self-help or maintenance at home!

Disclaimer: This information is intended as a patient education resource only and should not be used for diagnosing or treating a health problem as it is not a substitute for expert professional care. If you have or suspect you may have a health problem, please consult with your primary care physician.

Acupressure DIY:

These Acupressure points should be stimulated with moderate pressure and should be stimulated frequently throughout the day! Stimulate each point with your thumb and/or index finger for at least a minute before moving on to the next point!

Knee PainTry Massaging the Acupressure Points Below to Help Alleviate Knee Pain:

  • ST 36 (Zhu San Li) : This point is located on the front of the leg, 3 cun* below the kneecap, on the lateral side of the leg, in the depression between the shinbone and the leg muscle.
  • GB 34 (Yang Ling Quan) : This point is located on the lateral side of the lower leg, in a depression one finger width anterior and inferior to the head of the fibula. (Locate this point by palpating for the head of the fibula first)
  • SP 9 (Yin Ling Quan) : This point is located on the medial side of the lower leg, in the depression of the lower border of the medial condyle of the tibial head.
  • BL 40 (Wei Zhong) : This point is located on the back of the knee, at the midpoint of the knee crease, between the tendon of the biceps muscle of the thigh and the semitendinous muscle.

(See pics below)

Knee Pain*A Cun is the traditional Chinese unit of length. The measurement of 3 cun is the width of the 4 fingers held together, from the dorsal aspect, at the level of the interphalangeal joint of the middle finger.

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