Quadriceps
These four muscles at the front of the thigh join through the quadriceps tendon at the kneecap, while the patellar ligament then connects the kneecap to the tibia. Tightness or sensitivity may affect comfortable knee bending.
Sports massage for knee pain · City of London
Sports massage for knee pain and stiffness.
A targeted treatment that may help when knee discomfort is influenced by muscular tension, restricted flexibility or overuse — for athletes and non-athletes alike.
Sports Massage for Knee Pain and Stiffness
A targeted treatment for muscular tension, stiffness and movement-related discomfort around the knee.
Sports massage is a targeted treatment that may help when knee discomfort is influenced by muscular tension, restricted flexibility or overuse. It is not only for athletes: it may also benefit people whose knees feel stiff after walking, exercise, prolonged sitting or repetitive activity.
Knee pain can be complex. Symptoms may arise from the joint capsule, cartilage, ligaments, tendons, patellar tracking or referred pain from the hip or lower back. Massage cannot repair structural injuries, but it may provide short-term relief when tight or sensitive muscles are contributing to discomfort.
Muscles around the knee
The knee is influenced by the front and back of the thigh, the calf, and the way the hip helps the leg align and load.
Treatment may include several connected muscle groups around the knee, using compression, slow strokes, myofascial work and assisted stretching. Pressure should be adapted carefully, particularly behind the knee, where important nerves and blood vessels are located.
The goal is not simply to massage the painful spot, but to understand where tension and stiffness may be limiting comfortable movement through the whole leg.
Connected muscle groups
Several tissues may contribute to knee discomfort, so treatment often includes the thigh, calf and hip.
Hamstrings
These muscles cross the back of the knee and attach around the inner and outer sides of the lower leg. They help bend the knee and control movement.
Gastrocnemius
The main calf muscle originates from the femur just above the back of the knee. Tension here may contribute to discomfort when walking, running or straightening the leg.
Hip & gluteal muscles
These muscles influence leg alignment and how forces are managed through the knee, so treatment may also include the outer hip and gluteal region when relevant.
Muscle energy technique
MET uses gentle effort followed by relaxation to support flexibility and a more comfortable range of movement.
Muscle energy technique, or MET, is an active technique in which you gently contract a muscle against the therapist’s resistance for several seconds before relaxing. The therapist may then guide the limb into a slightly greater, comfortable range.
It can be used with the quadriceps, hamstrings or calf muscles to support flexibility and ease of movement. A 2025 randomised trial involving 54 older adults with knee osteoarthritis found that both MET and mobilisation with movement improved pain, knee movement, balance and lower-limb strength over time, although mobilisation produced greater improvements in some measures (Komalasari, Vongsirinavarat and Nilmart, 2025).
What does the research say?
Massage may provide short-term symptom relief, particularly when it is combined with suitable stretching, strengthening and activity advice.
A large randomised clinical trial found that weekly massage provided short-term symptom relief for people with knee osteoarthritis. However, this evidence relates specifically to osteoarthritis and does not mean massage will treat every cause of knee pain (Perlman et al., 2019).
MET can be a useful option
Both muscle energy technique and mobilisation with movement improved pain, knee movement, balance and lower-limb strength over time in older adults with knee osteoarthritis, though mobilisation performed better in some measures.
Massage is one part of the plan
Massage is usually most helpful when combined with suitable stretching, gradual strengthening and activity advice rather than being relied on as a stand-alone treatment.
Overall
Sports massage may help ease stiffness and support more comfortable movement, while sudden swelling, locking, instability or severe pain should always be medically assessed.
Massage is usually most helpful when combined with suitable stretching, gradual strengthening and activity advice. It can help settle overloaded tissues and make exercise feel easier to tolerate.
If symptoms include sudden swelling, locking, instability, severe pain or problems after an injury, medical assessment is important.
References
Sources used on this page.
- Komalasari, D.R., Vongsirinavarat, M. and Nilmart, P. (2025) ‘Effectiveness of manipulation with movement and muscle energy technique in elderly with knee osteoarthritis: A double-blind randomized control trial’, Journal of Back and Musculoskeletal Rehabilitation, 38(6), pp. 1352–1361. doi: 10.1177/10538127251328541.
- Perlman, A.I. et al. (2019) ‘Efficacy and safety of massage for osteoarthritis of the knee: A randomized clinical trial’, Journal of General Internal Medicine, 34(3), pp. 379–386. doi: 10.1007/s11606-018-4763-5.