Rubbing the two points behind your knees is a simple acupressure/massage technique that people use to relieve pain, reduce swelling, improve circulation, and calm the nervous system. 

Where the points are and what they are called

The points people commonly rub are located in the popliteal crease — the hollow behind each knee. In traditional acupuncture/acupressure they correspond roughly to:

• BL40 (Weizhong) — center of the back of the knee crease

• nearby points around the popliteal fossa and along the hamstring tendons

These are easy to find by bending the knee slightly and feeling the soft hollow behind the kneecap.

Why rubbing these points can help — detailed explanation

1. Improves local circulation

Rubbing stimulates small blood vessels and lymphatic channels in the popliteal area. Increased circulation helps clear metabolic waste and fluid (lymph), which can reduce swelling in the lower leg and speed tissue recovery after exercise.

2. Soothes muscle tension and cramps

The back of the knee is a junction for muscles and tendons (hamstrings, calf muscles). Massage there relaxes surrounding muscle fibers and reduces nerve irritation that causes cramps or tightness.

3. Activates nerve reflexes

Gentle but firm pressure stimulates sensory nerves that send signals to the spinal cord and brain. This can:

• trigger release of endorphins (natural painkillers),

• modulate the autonomic nervous system (promoting relaxation and lowering pain perception), and

• interrupt pain signaling pathways (gate-control theory).

4. Helps lymphatic drainage

Because lymphatic vessels run through the popliteal area, rhythmic rubbing supports lymph flow away from the leg — helpful for mild edema after standing or travel.

5. Calms the nervous system

Slow, repetitive pressure combined with deep breathing can reduce sympathetic activity (stress response), lowering heart rate and promoting relaxation and sleep.

How to do it — step-by-step (safe and effective)

1. Position: Sit comfortably with the knee slightly bent (foot flat or supported).

2. Warm up: Rub your hands together to warm them. A warm compress for 1–2 minutes helps.

3. Locate the hollow:

   Find the soft depression behind the knee (popliteal fossa).

4. Apply pressure: Use the thumbs or base of the palms. Press gently at first, then increase to a comfortable firm pressure (not painful).

5. Movement: Use small circular motions or slow up-and-down strokes across the hollow for 1–3 minutes per knee. For deeper effect you can hold firm steady pressure for 20–30 seconds, then release.

6. Breathe: Inhale slowly through the nose and exhale through the mouth in a relaxed rhythm while massaging.

7. Finish: Lightly stroke down the calf toward the ankle to help move fluid away from the knee.

Frequency: 1–2 times daily for prevention; up to 3–4 times daily for short-term relief after heavy exercise. Sessions can be 2–5 minutes per knee.

Safety and precautions

• Don’t press hard

  if you feel sharp pain, numbness, or tingling — reduce pressure or stop.

• Avoid massaging if you have: known deep vein thrombosis (DVT), severe varicose vein inflammation, open wounds, recent knee surgery, skin infection, or uncontrolled bleeding disorders. If you have risk factors for DVT (swollen, hot, painful leg), seek medical attention rather than massaging.

• If pregnant, check with a healthcare provider before performing any pressure-point work.

Other methods that produce similar or complementary benefits

Mechanical / physical approaches

• Calf and hamstring stretches to reduce muscle tightness and improve venous return.

• Ankle pumps / calf raises (repeated plantarflexion/dorsiflexion) to activate the calf muscle pump and push blood back toward the heart.

• Compression stockings for people with chronic swelling or varicose veins — they reduce fluid pooling.

• Contrast showers (alternate warm and cool water on legs) to stimulate circulation.

• Elevation of the legs above heart level for 15–20 minutes to reduce swelling.

Manual therapies

• Deep tissue or lymphatic massage

  by a trained therapist to clear persistent edema.

• Acupuncture at validated points (including BL40) for chronic pain or circulation problems.

Lifestyle and long-term measures

• Regular aerobic exercise (walking, cycling, swimming) to strengthen the calf pump and overall circulation.

• Maintain healthy weight, stay hydrated, and avoid long periods of immobility (stand and walk every hour).

• Dietary support: reduce excess salt to lower fluid retention; eat anti-inflammatory foods (omega-3 rich fish, leafy greens).

• Quit smoking and manage blood pressure and blood sugar for vascular health.

Rubbing the two points behind your knees can be a simple, effective self-care tool to reduce leg tension, improve circulation and lymph drainage, ease cramps, and promote relaxation — provided you use gentle, regular pressure and follow safety precautions. For persistent swelling, pain, or sudden changes in a leg (warmth, severe swelling, redness), see a healthcare professional promptly.