Knee Pain

How To Massage Knee Pain

The knees bear the weight of the entire body, and adults often develop osteoarthritis as they age. This condition occurs when the joint's shock absorber cartilage begins to wear away. 

The knees bear the weight of the entire body, and adults often develop osteoarthritis as they age. This condition occurs when the joint's shock absorber cartilage begins to wear away. Many people over the age of 65 experience knee pain or stiffness. Can massage help relieve knee pain or discomfort? This article will tell you more.

Common Causes of Knee Pain

Knee pain problems

Understanding the cause of your knee pain can help you choose a treatment, which is generally divided into physical therapy, medication, and surgery. You can judge based on your situation or ask your doctor if the situation is serious. Here are some of the possible causes of knee pain:

  • Injury: Sometimes improper exercise can cause injuries such as sprains, strains, or tears in ligaments or meniscus.
  • Overuse or weight bearing: Frequent running or lifting heavy objects, for example, can wear out the knee joint and increase stress on the knee joint. This can lead to pain and the risk of diseases such as osteoarthritis.
  • Arthritis: Diseases such as osteoarthritis, rheumatoid arthritis, or gout can cause knee pain and swelling.
  • Bursitis: Swollen bursae can cause pain and swelling.
  • Meniscus tear: Meniscus tears are usually caused by sudden twisting movements or gradual degeneration, which can cause knee pain.
  • Alignment problems: If the kneecap is not aligned correctly, it can cause pain, often called patellofemoral pain syndrome.
  • Age-related wear and tear: As you age, the knee joint wears out, causing pain and stiffness.

Does Massage Help Knee Pain?

Knee massage is an effective way to relieve knee pain, especially when the pain is caused by conditions such as arthritis, tendinitis, or an overuse injury.

What is Knee Massage?

Knee massage is a technique that manipulates the muscles, tendons, ligaments, and soft tissues around the knee joint to relieve pain and improve mobility. Common techniques are:

  • Knee massage: This involves pressing and squeezing the muscles around the knee to release pressure and improve circulation.
  • Circular motions: Gentle circular motions help stimulate blood flow and reduce knee stiffness.
  • Compression: Applying gentle, constant pressure to specific points around the knee can help relieve pain and improve mobility.

How Does Knee Massage Work?

Knee massage can increase blood circulation and reduce inflammation. Here's how it works:

  • Improved blood flow: Knee massage increases blood flow to the area, bringing more oxygen and nutrients to the tissues. This helps speed up the healing process and reduces pain.
  • Reduce inflammation: Massage can reduce inflammation by drawing out toxins and reducing fluid buildup that can cause swelling. This can provide significant relief from pain and discomfort.
  • Relax muscles: Gentle massage of muscles and soft tissues can help relax muscles around the knee, reduce muscle tension, and improve flexibility.
  • Stimulate the lymphatic system: Knee massage can stimulate the lymphatic system and accelerate the discharge of waste and toxins in the body. This can reduce swelling and promote overall healing.

Is Massage Useful for Knee Arthritis?

Massage can relieve symptoms associated with knee osteoarthritis. The main manifestations of arthritis are knee pain, swelling, limited mobility, etc. Massage can stimulate the knee joint surrounding muscle ligaments and other soft tissues through manipulation and strength. Relieve tension and improve local blood circulation.

In addition, patients with knee joints should also pay attention to daily warmth and weight control to reduce the burden on the knee joint.

How To Massage Knee Pain

Having understood the benefits of knee massage, let's go over the method and steps of the massage.

Knee Massage Process by Therapist

  • Begin by gently stroking the skin around the knee with your hands to help the client relax.
  • Place a warm towel on the knee for 5-10 minutes to improve blood flow and relax the muscles.
  • Circular Motions: Use your fingertips to make small circular motions around the kneecap (patella). Focus on the muscles and tendons around the knee and apply gentle pressure.
  • Kneading: Use your fingers and thumbs to gently knead the muscles above and below the knee. This helps release tension and improve muscle flexibility.
  • Squeezing: Place your palms on either side of the knee, apply gentle pressure, and then release. Repeat several times to stimulate blood flow and reduce stiffness.
  • Stretching: Slowly and gently bend and straighten the knee to stretch the muscles and ligaments. This helps improve flexibility and range of motion.


The massage therapist will advise the client to rest for a few minutes and drink water after the massage. Gentle knee exercises or stretches are recommended to maintain flexibility.

Related Reading: What is Shiatsu? Shiatsu Massage Techniques

Self-massage Tips

  1. First, gently massage from your thigh to your calf. Warm up your legs. You can use massage oil for lubrication.
  2. Next, use your hands to massage your quadriceps, which are the large muscles in the front of your thigh. Continue moving your hands up to your knees and back, paying special attention to areas that feel particularly tight. Both the inner and outer thighs need to be massaged.
  3. Finally, take a moment to massage your kneecap, also known as the patella. This is a small round bone in the front of your knee. Focus on massaging the surrounding tissue rather than pressing directly on the bone itself. Use just the right amount of pressure to move the muscle without causing secondary injury, which can help relieve tension in the muscles in this area.

Use Knee Massager

Knee Massager

Massagers designed for knees are a good choice. They are easy to use and do not require professional massage knowledge.

  1. You just need to read the user manual that comes with the knee massager.
  2. Turn on the power to plug in the massager or make sure the battery is charged.
  3. Choose a quiet, comfortable place where you can choose a comfortable position to sit or lie down.
  4. Place the massager around the knee, making sure it covers the front, sides, and back of the knee. Fasten any straps or fasteners to secure the massager in place.
  5. Choose the desired massage mode, intensity, and heat level. The SKG knee massager is equipped with an intelligent voice reporting function, voice prompts to easily understand the status and mode of the massager, and simple operation buttons, so even the elderly can use it easily.
  6. If necessary, the intensity can be gradually increased, but avoid discomfort or pain.
  7. The massage process usually lasts 10-20 minutes, depending on your comfort level.

When is it Not Advisable to Massage Your Knees?

While knee massage has many benefits, it may not be appropriate or safe for certain situations. Here are some reasons why you should consider massage with caution in specific situations:

  • Broken bones: If you have a broken knee, massaging the area may worsen the injury and delay the healing process.
  • Torn ligaments: Massaging a knee with torn ligaments may worsen the injury and lead to further complications.
  • Severe sprains: For severe sprains, applying pressure through massage can increase pain and hinder recovery.
  • Localized infection: If you have an infection in or around your knee, massaging the area may spread the infection to other parts of your body.
  • Inflammation, fever, or rash: If you have active inflammation, fever, or rash around your knee.
  • Severe osteoporosis: People with severe osteoporosis (a disease in which bones become weak and brittle) should avoid deep massage techniques. Pressure may cause fractures or further bone damage.
  • Varicose veins: Massaging varicose veins can cause pain and may further damage the veins, making the condition worse.


Knee massage has many benefits, including pain relief, increased flexibility, and psychological relaxation. Knee pain and discomfort can be relieved with a knee massager, which provides targeted relief without extensive massage knowledge.

If you want to buy a knee massager, you can visit our online store or contact us. The SKG brand has thousands of patents, has been recommended by hundreds of media outlets, is loved by millions of satisfied users, and has even been endorsed by Maye Musk.