Knee massage
Wavebreakmedia Ltd/Wavebreak Media/GettyImages

Your ease of movement--from walking to running to jumping--depends greatly on the mobility of your knees and the strength of your thighs. Massaging the knees and thighs will release built-up tension--relaxing the ligaments, tendons and muscles that need to be in tip-top shape for supporting you through the day. Read on to learn how to massage knees and thighs.

Massage Knees

Ask your partner to lie down on her back, legs stretched out straight but relaxed, with her arms lying loosely at her sides, slightly away from the body.

Pour some massage oil in your hand, careful not to let any drip onto your partner’s skin. Rub your hands together to warm the oil.

Place the heels of your hands over the top of the knee. Wrap your fingers around the back of the knee for support. Gently but firmly slide your right-hand heel across and over the kneecap--starting at the inner area of the knee and moving outward. Then do the same with your left. Alternate this movement with each hand several times.

Place both thumbs at the top of the kneecap, just above the bone. Gently but firmly, slide your thumbs around the kneecap in a circular motion until they meet at the bottom. Now retrace this circular path, sliding your thumbs back around to meet again at the top. Repeat several times.

Place one hand completely underneath the knee. Place the fingertips of your other hand at the base of the kneecap, just above the bone. Massage this area with small circular motions.

Massage Thighs

After you massage the knees, keep your partner in the same position on his back for the thigh massage. You’ll probably need to use more oil.

Place the heel of one of your hands on the bottom of the thigh muscle, above the knee. Place your other hand on top of your wrist. Firmly but gently slide the heel of your hand up the length of the thigh, using the hand on your wrist to help apply pressure. Repeat several times.

Place both hands flat against the skin at the bottom of the thigh muscle, just above the knee. Lead with one hand in a fanning-out motion, starting at the inner thigh area and working toward the outer thigh area. Follow up with the other hand. Continue this alternating pattern up the length of the thigh. Repeat several times.


  • • You can make your own relaxing oil to massage knees and thighs by combining a carrier oil--like grape-seed, sunflower or safflower--with a few drops of lavender essential oil.