Self-Massage for Knee Pain: 5 Simple Techniques for Home

When the knee hurts, the muscles around it often tense up as well. The thigh feels hard, the calf tight and the whole leg tired. A few minutes of gentle self-massage can relax this tension and simply feel good. You do not need special knowledge or equipment, only your hands, a comfortable place to sit and perhaps a little cream or oil. This article shows five simple techniques and explains when you should not massage.

How self-massage can help

Massage does not change the structure of the knee joint, but it can help in other ways. Gentle pressure and stroking relax tight muscles, warm the leg pleasantly and make it easier to start moving, for example in the morning or after sitting for a long time. Many people also find that a calm massage helps them notice which areas are tense and which movements suit them better. Think of it as a pleasant addition to exercise, not a replacement for it.

Before you start

• sit on a bed, a sofa or the floor with your leg straight or slightly bent and well supported,
• warm your hands and use a little cream or oil so that they glide easily,
• use gentle to moderate pressure, because the massage should feel pleasant, never painful,
• five to ten minutes per leg is enough, once or twice a day.

5 simple techniques

• Stroking the thigh. Place both hands just above the knee and stroke the thigh slowly toward the hip with flat palms. Repeat ten times. This warms up the area and prepares the muscles.
• Kneading the front of the thigh. Gently grasp the muscle above the knee with both hands, squeeze it and let go. Move slowly toward the hip and back again.
• Circles around the kneecap. With your fingertips, draw small, slow circles around the kneecap, not on the kneecap itself. Keep the pressure light, because the area is sensitive.
• The sides of the thigh. With your whole palm, stroke the outer and inner side of the thigh from the knee toward the hip. Many people feel tension on the outer side, so start very gently.
• Kneading the calf. Bend the knee slightly, grasp the calf with both hands and knead it from the ankle toward the knee. Avoid strong pressure in the hollow behind the knee.

If you like, you can also use a soft ball or a massage roller for the thigh muscles. Roll slowly and stay on tender spots for a few breaths, but never roll directly over the kneecap.

When you should not massage

• the knee is red, hot and swollen, or you have a fever,
• you have recently had an injury or surgery, unless your doctor has agreed,
• one calf is swollen, warm or painful, because this can point to a blood clot, as described in our article on knee arthritis and calf pain,
• the skin is damaged or inflamed, or you have pronounced varicose veins in the area.

Massage, warmth and movement together

Massage works best as part of a routine. Many people like to massage the knee after a warm shower, when the muscles are already relaxed, and then do a few gentle exercises, such as the ones in our article on chair exercises for sore knees. Afterwards, a soft knee sleeve can help keep the knee pleasantly warm. It gives a feeling of support and is comfortable to wear through the day. If the pain does not improve or keeps coming back, talk to a doctor or physiotherapist.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.