Key Takeaways
- A new study finds that a little self-acupressure could be a safe, low-cost way to relieve arthritic knee pain.
- Shiatsu is similar to acupuncture, but uses massage and pressure instead of needles.
- Learning how to perform acupressure on yourself or others is actually pretty easy, although some people need to take precautions before trying it.
A recent study from China found that self-administered acupressure is a cost-effective way to reduce knee arthritis pain in people over 50 years old.
Arthritis affects approximately 21% of adults in the United States, some of whom are interested in finding ways to manage their joint pain without medication. A new randomized clinical trial found that after 12 weeks of self-acupressure therapy, participants experienced a significant reduction in pain scores on a numeric rating scale compared with people who did not receive the intervention.
“Acupressure can be very effective in relieving pain in areas affected by arthritis,” Sue Kim, M.D., a medical acupuncturist at Stanford Health Care, told Verywell. “The self-help aspect is empowering to patients, and in that respect, acupressure may promote a level of pain relief beyond mechanical effects.”
What is Shiatsu?
Acupressure is a type of massage therapy that stimulates meridians (also known as energy pathways) at specific points on the body. Stimulation can help relieve pain and stress and improve overall well-being. It is similar to acupuncture, but instead of needles, acupressure uses the hands, elbows, palms or feet to activate touch points.
Acupressure has its roots in Traditional Chinese Medicine (TCM) and is commonly used in Asian countries to improve a variety of health conditions, including:
- arthritis
- headache
- Menstrual pain
- Head and neck pain
- anxiety
- stress
- Digestive problems
- insomnia
- Labor pains
Study author Dr. Yeung Wing Fai of the Hong Kong Polytechnic University told Verywell that in traditional Chinese medicine theory, acupressure helps regulate the flow of vital energy (chi) through meridians, or channels, in the body and corrects energy imbalances by stimulating specific acupressure points. Correcting imbalances reduces pain and promotes healing.
There are 361 acupressure points on the body, organized into 14 meridians, each of which is associated with a specific organ in the body.
- Pulmonary meridian (LU)
- Large Intestine Meridian (LI)
- Stomach meridian (ST)
- Spleen meridian (SP)
- Heart Meridian (HT)
- Small Intestine Meridian (SI)
- Bladder meridian (BL)
- Kidney meridian (KI)
- Pericardial Meridian (PC)
- Triple vitality meridian (TE)
- Gallbladder meridian (GB)
- Liver meridian (LR)
- Governor Ship (GV)
- Conception Ship (CV)
In TCM, acupressure is seen as correcting energy imbalances, but in other parts of the world it is seen differently: “From a Western medicine perspective, acupressure may release endorphins, relieve tension and release trigger points that cause localized or referred pain due to excessive tension in muscles and soft tissues,” Kim says.
Can acupressure help with arthritic knee pain?
According to Yeung, shiatsu massage can help relieve knee pain in several ways.
- Reduces inflammation by stimulating the release of anti-inflammatory substances
- Modulating pain pathways by inhibiting the activation of pain-sensing cells
- Improves circulation by increasing local blood flow and nutrient supply to the affected area
- Promotes muscle relaxation and reduces muscle tension that causes pain
“In my experience, the pain felt by many patients with osteoarthritis is not necessarily caused by joint problems, but rather is often due to muscle and soft tissue dysfunction, weakness, and tightness caused by muscle loss and loss of muscle mass,” Kim says. “Other points on the hands and feet that relate to the knee and other targeted areas of the body (using Korean finger acupuncture maps and reflexology), and even the ears, may provide further relief.”
How can I do self-acupressure for knee pain?
While Yeung recommends getting comprehensive training in self-acupressure techniques from a trained professional, you can also teach yourself the basics of how to massage pressure points to relieve knee pain.
First, find a quiet place and relax for 10 to 15 minutes. Then, use your thumbs to massage and apply pressure to the following three points associated with knee pain for 30 to 60 seconds:
- ST-36: This location is four finger widths below the kneecap and two finger widths from the tibia towards the outside of the leg.
- BL-40: This spot is located in the crease in the hollow behind your bent knee.
- SP-9: This spot is found in the hollow below the kneecap down the inside of the lower leg.
In the aforementioned study, participants found that 15 minutes of acupressure per day for 12 weeks reduced their knee pain the most.
Besides using your thumb, other pressure sources can also be effective: “I often recommend self-massage of certain pressure points with a massage ball or massage gun, not just for knee pain, but also for general pain related to arthritis in other areas,” Kim says.
Shiatsu should not cause pain or tenderness. If pain or tenderness occurs, use a lighter touch.
Is Shiatsu Safe for Everyone?
As with any treatment you're thinking of trying, it's wise to consult with a healthcare professional first. According to Yeung and Kim, self-administered acupressure is safe and effective, although precautions should be taken if you:
- The kids
- People with bleeding disorders or taking blood-thinning medications
- Those who have severe pain, inflammation, or infection in the area where acupressure is applied
- Pregnant women (some acupressure points may stimulate uterine contractions)
- People with cognitive impairment or neurological disorders (nerve damage)
But if you fall into this group, you may still be able to benefit from acupressure: “With proper precautions, acupressure can be a safe, low-cost self-care option for managing a variety of health conditions,” says Yeung.
What this means for you
You can also add acupressure to your toolkit for relieving arthritic knee pain, and you can learn how to do it yourself if you want to give it a try, but it's always best to check with your doctor to make sure it's safe for you.