If you’re like many of my athletes, you may be wondering how to properly put on knee wraps.
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After all, failing to wear them properly will just cause your skin to hurt and negate any performance benefit.
There are multiple things you should know about knee wraps to get the most out of them, and below is my step-by-step guide on how to use them properly.
The 5 main benefits are knee wraps are:
The most popular benefit of knee wraps, and the reason why strength enthusiasts enjoy using them, is the modest strength boost they provide.
Knee wraps can help you lift more weight by offering more compression, which stabilizes the knee joints and helps properly you out of the bottom of a squat.
Because of their elastic properties, knee wraps stretch and store potential energy during the eccentric portion (lowering portion) of squats, which essentially allows you to spring out of the bottom position.
The tighter knee wraps are, the greater the ‘bounce’ out of the bottom, allowing lifters to squat more weight.
On that same note, wearing knee wraps for squatting can allow you to perform a few extra reps across all training sets, which could lead to a stronger training stimulus and more progress.
The elasticity of knee wraps and the potential energy that builds in the lowering phase allows you to lift weights more explosively.
For this reason, lifters interested in power training (movements that require strength and velocity, like weightlifting) could benefit from knee wraps.
However, it’s worth noting that you must still control your training tempo and resist the urge to divebomb squats in an effort to rebound off the bottom position and do quicker reps.
Controlling your reps is necessary to keep the tension on your muscles and reduce the risk of injury. Chaotic movements under load can cause excessive stress on your joints and connective tissues (tendons & ligaments).
The quadriceps tendon attaches the four quadricep muscle heads (rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis) to the patella (knee cap).
Repeated knee flexion and extension (bending and extending the knees) under load can place stress on the quad tendon, leading to inflammation (like tendonitis), characterized by pain, tenderness, and swelling. In more severe cases, cumulative stress can lead to a strain or tear, taking you out of the gym for months.
According to some experts, knee wraps may offer protection to the quadriceps tendons and reduce the injury risk. The idea is that wraps reduce the pulling force experienced by the knee tendon, which becomes increasingly beneficial as the weight on the bar increases.
Compression garments are suggested to have a positive effect on pain, muscle soreness, and post-workout recovery. Therefore, it isn’t a stretch to assume that knee wraps can limit knee pain, allowing lifters to follow through with their planned training or competition.
In one paper, researchers examined the mechanisms behind these effects in patients with knee osteoarthritis. The authors came up with several hypotheses, including that pain could lessen through the stimulation of tactile (touch) receptors in the skin.
They also state that “aspects such as improved proprioception may be present and promote beneficial functional effects, such as better stability during movement.”
Proprioception is the awareness of your body’s position and how parts of the body move through space. In weight training, knee wraps can improve the lifter’s understanding of how their knees move, positively impacting technique and stability.
The final notable benefit of knee wraps is the confidence boost they provide. Like a lifting belt, wraps promote stability, allowing lifters to tackle heavier weights more safely.
Over time, this could make lifters more comfortable under heavier weights and more confident in their ability to set new personal records.
Related Article: Can You Use Knee Wraps on Elbows? No, Here Are Alternatives
Powerlifters are the primary group of lifters who should consider knee wraps because of their positive impact on strength and explosiveness, which are key components in the sport.
Wraps provide knee stability and store energy during the eccentric phase of a squat, allowing lifters to lift slightly more weight, which could provide a competitive edge.
Strongmen can also use knee wraps, but they may not be as effective as they are for powerlifting because wraps provide a lot of knee compression, which can get uncomfortable after a while.
To get the most out of wraps, strongmen should wear them for short, intense activities but take them off during longer, endurance-based tests to reduce the likelihood of cutting off circulation.
“Another event you can wear knee wraps for is a moving event. Now I would only recommend using them on the heaviest ones for short distances. Do not wear them on max distance events; your hamstrings will fatigue very fast.”
Olympic weightlifters can also use knee wraps for extra joint support during their heaviest lifts. Wraps are beneficial because they can provide velocity out of the bottom of a snatch or clean and support the knees during knee flexion.
However, it’s worth noting that knee wraps are more likely to limit joint range of motion, which could impact a lifter's ability to receive the bar. Plus, they take longer to put on, which can be problematic during a fast-paced competition.
For these reasons, Olympic lifters generally prefer knee sleeves over wraps.
Most lifters don’t need knee wraps in their training, especially if they don’t aspire to compete in powerlifting, weightlifting, or strongmen.
The people who are less likely to benefit from using wraps are:
Suppose you’re sold on the idea of knee wraps. Your next question probably is, “But when should I wear these, and for what activities?” Let’s explore some movements and scenarios to get a better idea:
Here are the exercises where it would make sense to use knee wraps:
Here is how I suggest incorporating knee wraps into your training routine for the exercises and activities listed above:
More of a visual learner, check out our YouTube video:
Knee wraps should feel reasonably tight and you should feel somewhat restricted when you walk up to the barbell. However, your wraps shouldn’t be so tight that they prevent you from performing the movement correctly.
The ideal level of tightness for most people is when they can achieve a parallel squat and feel increasingly more compression around their knees as they descend. A good pair of knee wraps that are tightened appropriately will provide some ‘bounce’ out of the bottom position.
You don’t want to feel like there’s nothing on your knees because that would mean the wraps are too loose and not providing any benefits.
If after testing knee wraps you decide you don’t like this level of compression, then you would be better off wearing a pair of 5-mm or 7-mm knee sleeves.
Most knee wraps available today are between 72” and 82” (182.9 to 208.3 cm) long. In general, 72” is enough to loop the wrap over your knee several times and get the necessary support.
You should look for knee wraps that are at least 3” (7.6 cm) wide. That width means the fabric covers a larger area, ensuring adequate support for the entire knee.
Given how much support knee wraps should offer, you should pick a pair that’s at least 0.2” (5mm) thick. Anything less would limit the support you can get, even if you tighten the wraps well around your knees.
Look for wraps made of elastic material that stretch to a reasonable degree. This is important because you have to pull the wraps as you loop them around your knees to achieve a tighter fit.
If the material isn’t elastic, getting the same snug fit will be more challenging. Plus, a lack of elasticity would mean your wraps cannot store the same potential energy as you descend during a squat, so you wouldn’t experience the same boost out of the bottom position.
It’s best to go for a pair of knee wraps with velcro straps because they’re easier to secure into position.
The alternative is a pair of wraps without velcro, where you simply tuck the end piece under the fabric. However, such wraps are more likely to loosen mid-set and ruin your groove.
Knee wraps are subject to plenty of stress, which means you need a durable pair if you hope to use them for a few years. I recommend knee wraps with reinforced stitching because this type of stitching will reduce the risk of the fabric fraying.
Contact us to discuss your requirements of Weightlifting Knee Wraps. Our experienced sales team can help you identify the options that best suit your needs.
The final thing to look for in a solid pair of knee wraps is some sort of a guarantee because it gives you peace of mind, allows you to get more use, and provides insurance against potential defects.
I recommend the 72” knee wraps by Gymreapers because they balance comfort and support, last a long time, and come with a velcro strap for a strong and secure fit during your training.
The high-performance, elastic material, and strong velcro strap allow you to dictate the compression level and ensure a snug fit for optimal knee support, stability, and injury prevention.
These wraps are 72” long and 3.25” wide, which is ideal for covering the knee area. On top of that, the fabric is 0.25” thick, which is what you need when squatting or leg pressing hundreds of pounds.
The enhanced elastic material used to make the knee wraps comes with reinforced stitching, ensuring durability and a lower risk of fraying, even after years of consistent use. Plus, you get a one-year replacement guarantee should any issues arise with your knee wraps.
To top it off, the Gymreapers knee wraps come in multiple colors: all black, navy, red with white, and black with red, gray, green, tan, pink, or white horizontal lines. You can check out all the designs here.
It’s best to limit your use of knee wraps to your heaviest sets of squats, leg presses, and other lower-body exercises. Wraps provide the necessary compression to protect your joints, muscles, and connective tissues, but you don’t want to become overly reliant.
Knee wraps can be an effective remedy against nagging pain and knee soreness, which means you can mask minor to moderate discomfort. However, knee wraps aren’t meant to treat the various causes of pain, and you shouldn’t solely rely on them, especially if the pain is significant or appears to be worsening.
Alright, I may have made that quote up, but I’ll get right to the point -- here’s the short answer on whether you need knee sleeves for lifting:
Do you need knee sleeves in order to squat big weights? No.
Do knee sleeves protect you from future injury? Yes.
Knee sleeves provide compression to the knee joint that improves blood flow and reduces pain. Although they provide some support, the real benefit is in the compression and heat retention around the joint capsule.
Knee sleeves also help with knee proprioception, as many people report improved awareness of where their knees are in relation to their hips and their ankles while wearing knee sleeves compared to those who don’t. This is really important when you squat because the squat is a highly technical lift.
Basically, knee sleeves improve the awareness of your technique and reduce the likelihood of injury while lifting. For as cheap as they are I find it amazing that more people aren’t wearing them.
Knee Sleeves were created to provide the knee joint with moderate compression in order to keep them warm and “safe”. Obviously, they can’t protect you from being an idiot and squatting 200kg without any warm-up sets, though. Most knee sleeves are made out of neoprene. So are Gunsmith Fitness knee sleeves.
The only difference is that ours are made out of SCR premium 7mm thick Neoprene rather than the cheaper SBR Neoprene used in the majority of knee sleeves.
Regardless of your goals as a lifter, I highly recommend knee sleeves if you have the cash available.
If you size them appropriately, they add nothing to your lifts, but they will keep your knees warm, preventing tendonitis and other annoying issues that often crop up with creaky joints.
I used to have semi-regular pain in both knees during and after squatting. This mostly occurred in between heavy sets as I’d get cold or directly after workouts while I cool down. Sleeves fixed both issues.
First up 7mm are obviously thinner compared to 9mm ones. They provide moderate compression and support to the knee joint without being overly restrictive.
9mm are the big boys, these sleeves are thicker and offer increased compression and support compared to 7mm. The extra thickness provides more stability to the knee joint.
7mm offers decent compression, suitable for various activities like weightlifting or CrossFit. They strike a nice balance between support and flexibility.
9mm provide higher levels of compression and support. They're often preferred for heavy lifting, powerlifting, or activities that demand more significant joint stability.
7mm are more versatile and can be used across a broader range of activities. They're suitable for individuals looking for moderate support during workouts without feeling excessively constrained.
9mm is moving to hardcore territory, primarily designed for powerlifters, individuals engaging in heavy squats, or those requiring maximal knee support during intense workouts. They're favored in strength training scenarios where additional joint stability is crucial.
7mm offers slightly more flexibility and ease of movement, which could be preferred for activities requiring agility or a broader range of motion.
9mm might limit some mobility or flexibility compared to 7mm sleeves. However, this trade-off might be acceptable for those seeking maximum support and stability.
There is a key difference to understand between knee braces and knee sleeves. The protective cushioning of the knee brace is meant to protect the anterior (front) knee and patella, which provides a lot of ligament support. Knee sleeves do this as well but only minimally.
If you have an unstable knee and are using a knee sleeve to fix or stabilize the knee, it probably won’t work. If you have serious knee pain or mobility issues you need to visit your doctor or orthopedic surgeon and look into the matter further. Knee sleeves are like preventative medicine. Knee braces are post-injury. See the difference?
Depending on what type of gym you belong to you probably don’t see a ton of knee wraps. Knee wraps are not nearly as common as knee sleeves for the simple fact that they are more intrusive and have less application for most lifters.
Knee wraps allow more weight to be lifted in the squat. This is not true for knee sleeves which give a 1-3% increase AT MOST.
During the eccentric (downwards) phase of the squat, the tightness of the knee wraps make the knee harder to bend, which makes them elastic at the bottom of the squat (the hole) which creates a slingshot effect that is released during the concentric (upwards) phase -- resulting in heavier and faster squats.
Now, at this point I know what you’re thinking: “If knee wraps make my squat go up and knee sleeves don’t, why shouldn’t I use knee wraps?”
The disadvantage of knee wraps is that they don’t actually improve your squat. They are bulky and restrictive in nature, much like a knee brace, and due to the fact that they completely cover the patella (kneecap) they actually push the knee into the thigh bone, which increases friction.
While they might help a powerlifter squatting huge weights to keep his rectus femoris attached to his knee, it won’t help the average gym goer, and could actually hinder the progress of someone who does not have their squat form dialed in.
But for powerlifters, quadriceps tears are a common injury from squatting and knee wraps may help reduce the risk of that injury.
Many powerlifting organizations also allow their use in competition so if you’re going to compete in geared lifts you actually need to be using knee wraps.
According to the statistics, not very.
Nearly half of American adults develop knee osteoarthritis in their lifetime and one in twenty Americans already has an artificial knee. The statistics for athletes must be even higher from the constant stress of running, jumping, and lifting heavy things. Here at Gunsmith Fitness, we believe that a strong knee is a healthy knee, but you can’t get around the fact that lifting progressively heavier loads grinds the kneecap onto itself.
If you’re new to squatting and have never felt knee pain in your life then you can probably skip the knee sleeves. But if you’ve been lifting for awhile and have a respectable squat then I have no doubt that you can benefit from knee sleeves. That said, if you only have a few quid and you can’t have everything, you can consider other gear depending on where you need the most support.
Now, knee selves aren't the only way to solve knee problems. You can also take a more holistic approach:
This is going to sound ridiculous but a lot of people have joint problems based on the fact that they do not drink enough water. It’s crazy that it could be so simple -- but it makes sense because for joints to move smoothly they need to be lubricated. If your body doesn’t have enough fluid it will allocate that resource away from the joints.
I discovered this after reading that Jujimufu, the weighted chair splits guy, drinks around two gallons of water a day to make sure that his joints are able to handle all of the crazy flexibility, strength, and acrobatic stunts that he pulls off.
It will feel uncomfortable at first, and you will have to get up to pee more often, but we sit too much anyway!
Supplements that contain glucosamine HCI have been clinically proven to reduce pain and inflammation from arthritis. I don’t take it since my joints feel great already (an ounce of prevention is worth a pound of cure) but believe it or not, my dog takes it. A lot people swear by the stuff so that’s one road you can go down.
**note: it will cost more over the long term than wearing knee sleeves.
Although some people would benefit more from using knee sleeves than others, there is zero risk involved in wearing them and there is a lot to gain. You can squat more weight, safer, with better form AND look fit while you’re doing it. Plus, the ability to stay injury-free is the biggest benefit of all!
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