Acupuncture points are one of the most effective tools for improving recovery, reducing pain, and keeping the body performing at its best. These points help regulate circulation, balance muscle tone, and support energy flow, making them especially valuable for athletes and active individuals.
If you train consistently in a sport, whether that is martial arts or football, stimulating certain acupuncture points can support muscle and bone health.
Below are seven acupuncture points every athlete should know, along with clear explanations of how each one supports mobility, strength, inflammation control, and recovery.
1. ST36 – Zusanli (“Leg Three Miles”)
Location: About four finger-widths below the kneecap, slightly toward the outside of the shin.
ST36 is a central point in Traditional Chinese Medicine for boosting strength and stamina.
How it supports performance:
Increases stamina and reduces fatigue during long workouts
Supports digestion and nutrient absorption, which fuels recovery
Strengthens the immune system during heavy training blocks
Helps with tightness around the knee and improves lower-leg function
By improving both energy production and lower-body stability, ST36 helps athletes maintain consistent performance week after week.
2. LI4 – Hegu (“Joining Valley”)
Location: The fleshy web between the thumb and index finger.
LI4 is well-known for its ability to release tension throughout the upper body. Athletes who frequently grip, punch, lift, or swing benefit greatly from this point.
Releases neck, shoulder, forearm, and jaw tension
Helps relieve training-induced headaches
Improves circulation and blood flow to the upper body
Promotes relaxation and stress relief
For athletes who hold tension in the shoulders or upper traps, LI4 can make movement feel lighter and more controlled.
3. LV3 – Taichong (“Great Surge”)
Location: On the top of the foot, between the first and second toe bones.
LV3 is one of the best acupuncture points for improving flexibility and fluid movement. It helps regulate the smooth flow of qi, which in physical terms translates into potentially reducing muscle stiffness.
Why athletes love it:
Relieves tight hips, hamstrings, and calves
Reduces foot cramping and plantar tension
Improves overall fluidity of movement
Helps calm the nervous system when combined with LI4
This point is especially beneficial for sprinters, martial artists, dancers, and anyone who needs smooth, controlled lower-body movement.
4. GB34 – Yanglingquan (“Yang Mound Spring”)
Location: Just below the head of the fibula on the outer lower leg.
Known as the “master point for tendons and ligaments,” GB34 is essential for athletes who rely heavily on joint health and explosive lower-body movement.
Potential Performance-enhancing benefits:
Strengthens tendons and ligaments
Reduces IT band tightness
Helps relieve lateral knee and hip discomfort
Supports coordination and balanced lower-body mechanics
Athletes dealing with repetitive strain or stiffness from running, kicking, or jumping often benefit from stimulating this point.
5. SP6 – Sanyinjiao (“Three Yin Intersection”)
Location: Four finger-widths above the inner ankle bone.
SP6 is one of the most restorative acupuncture points in TCM because it influences three major meridians connected to recovery, tissue repair, and energy.
Potential Benefits:
Increases blood flow which supports healthy muscles
Reduces inflammation from intense training
May help reduce daytime sleepiness
Because proper sleep is critical for muscle repair, SP6 is a go-to point for athletes who train multiple days per week.
6. KD3 – Taixi (“Great Stream”)
Location: Between the inner ankle bone and Achilles tendon.
KD3 helps strengthen the Kidney system, which in TCM is connected to stamina, structural integrity, hydration, and longevity—key components of athletic health.
Potential Benefits for athletes:
Helps improve sleep
Support healthy blood pressure
Equalize various imbalances
Supports healthy bone marrow
Benefits kidney health
Endurance runners, martial artists, and strength athletes often use KD3 to support long-term performance without burning out.
7. LI11 – Quchi (“Pool at the Bend”)
Location: On the outer crease of the elbow when the arm is bent.
LI11 is one of the most effective acupuncture points for reducing inflammation and heat in the body. For athletes, this translates into improved joint mobility and faster recovery in the arms.
Potential Benefits for Athletes:
Improves healthy blood flow
Induces relaxing brain waves
Supports healthy joints
Improves joint flexibility and overall arm function
Anyone who lifts weights or practices grappling will appreciate how much relief this point offers.
Why These Acupuncture Points Matter for Athletes
Acupuncture points help the body return to balance. For athletes, that means:
Faster healing and tissue repair
Less muscle tightness and soreness
Better joint health and flexibility
Improved sleep and recovery
More consistent energy levels
Reduced inflammation
Lower stress and nervous-system tension
When paired with red light therapy, mobility training, and intentional recovery practices, acupuncture becomes a powerful tool for long-term peak performance.
Train Smarter at JADA Studios
At JADA Studios, we help athletes move better, feel better, and recover faster through acupuncture, red light therapy, stretching, and personalized wellness practices. These acupuncture points are just one part of a complete approach to performance and recovery.
Book your acupuncture session today and experience how powerful these points can be for your athletic performance and overall well-being.