Are knee sleeves and knee wraps good for your knees? Can they prevent knee injury - that bogeyman of Olympic weightlifting training? Are they a waste of your cash, or are they the best thing since Stash hook grip tape?
Today, we're looking at these common knee accessory choices and what they can do for you. You know what the title is and you know here this is going - so let's get straight into the good stuff...
The main purpose of both knee sleeves and kneee wraps is to support the knee joint - they keep the knee warm, provide lateral stability, and maintain constant (light) compression. These help maintain warm and happy knee providing compression to combat the axial compression from weight lifting, and the expansive forces on the knee joint.
If I press down on your knee with enough weight, it starts to 'bulge' outwards, until it just explodes. The compression of a knee sleeve or knee wrap counters this.
Whether you prefer knee sleeves or knee wraps, the point is that you should just a knee support based on the...support it offers the knee.
Obviously.
Knee sleeves are a relatively recent choice that came into fashion with the Rehband knee sleeves. They were a 5mm neoprene knee sleeve that offered a mild support and kept the knee warm.
These knee sleeves were - as the name suggests - a rehab and pain management technique. As weight lifting messes up your knees (especially with how Fil trains), there were a lot of international lifters wearing knee sleeves at the Olympics and European weightlifting championships.
This caught on and normal, intermediate lifters and lifetime intermediates started wearing knee sleeves. Now it's popular in all kinds of weight lifting - olympic weightlifting, powerlifting, and even those CrossFit types.
The main appeal of knee sleeves is that they're easy to use and they don't run the risk of mis-wrapping like knee wraps. You put them on your knees, and they do their thing. This is a convenient piece of training kit that you can throw in your gym bag, forget about, and watch gather disgusting sweat-smell.
They're also pretty versatile. We make Stash weightlifting knee sleeves with a thinner material because we like to promote a simple philosophy: weight lifting knee sleeves are there for everyday support, and knee wraps are for heavy duty squats and cleans.
Thin knee sleeves - 5mm or 7mm - are great for everyday use and stand up to normal use. You can also get 9mm neoprene knee sleeves like SBD and Hookgrip, whch are much heavier support but lack some of the versatility and control you'd get from knee wraps.
We love the stock sleeves as a way to get everyday support, but they don't carry you through the bounce of a squat with as much support.
We like to think of the Stash weightlifting stock sleeves as support and comfort, not a performance booster - you lift heavier weights because your knees feel warm and buttery - not because of the elastic energy!
Knee wraps are a length of elastic material that you wrap around the knee joint, helping you lift heavier weights using elastic energy. They're more supportive and customisable than knee sleeves and typically provide heavier support.
This is the philosophy that led us to build Stash Reserve knee wraps - they're your reserve tank on those max effort squats and cleans, where you need a stronger knee brace and every drop of mechanical output. It's not cheating if it's allowed in comp - by definition!
These protect knees and prevent injuries - just like sleeves - but are designed with heavy weight in mind. You don't want to wear knee wraps for an entire workout, unlike knee sleeves, as they're quite restrictive and the elastic material does bite at the skin sometimes, depending on how you wrap.
Be careful to wrap around the quadriceps tendon and avoid limiting patella movement too excessively.
You want to support the knee, you're not trying to garrote it. Calm down, Dexter.
I like to use knee wraps when I feel squirrely about the weight and the transition into the upward phase, out of the hole, is key. Again, this is about squeezing out every drop of mechanical output from the knee joint - specifically for the back squat, but also in the front squat.
Any time you're getting a turnaround that depends on knee strength and turning the energy of the eccentric portion into more knee extension, knee wraps are a good choice. This can also take some of the stress off the quadricep tendon when you're leaning into elastic energy that's not just the deforming of your tendons.
For most weightlifters, both prevent injury, and the question of wraps or knee sleeves is answered with "how much are you lifting?".
Imagine wrapping your knees for snatch. That doesn't make much sense, but heavy weight clean and jerks, squats, or jerk recoveries make sense.
So, knee sleeves vs knee wraps for weightlifting. Knee wraps vs knee sleeves. What's the best choice?
Ultimately, we advocate for having both in your gym bag - it's the best way to ensure you're prepared for any eventuality. Your knee sleeves come out for everyday training, while reserve knee wraps are - you guessed it - reserved for heavier lifting.
Having access to both types of knee accessory is perfect for the average weightlifter.
"Oh, you would say that, you're the one selling the kit" - yeah, we are.
As it happens, you can get both a pair of reserve wraps and knee sleeves for less than the price of a single pair of SBDs or Hookgrip sleeves. Less than £50 for the best answer to the eternal wraps vs knee sleeves debate, and happy knee joints.
You're welcome.
We're selling them because we want weightlifting knee sleeves and wraps to be cheaper, better, and more convenient. The combination purchase of knee sleeves and wraps is also really effective because you can apply a knee wrap over stock knee sleeves - one of the benefits of thin knee sleeves for weightlifting.
For flexibility, Knee sleeves are just better. Especially the thinner kind like the Stash stock sleeve V1 - they're not as restrictive which makes them better for more exercises. This kind of sleeve is also super versatile, making them great for CrossFit knee sleeves.
It wasn't our initial intention, but we're not going to argue with it if it's helping people.
One of the most common complaints about knee sleeves is that they're not breathable. They make you sweaty in the knees, unless you're rolling them down and flopping them back up between sets of back squat or whatever you're up to.
We heard this exact complaint from Olympic silver medalist and obvious juicer, Dmitry Klokov. This is a fair complaint, but most of us aren't averse to getting a bit sweaty - it's why the Stash stock sleeves are actually extra breathable and offer knee joint support without excessive sweat.
We've got your back, Dima, mate. We're ahead of the game.
When it comes to support, there's no question: knee wraps are better for elastic energy, lifting heavier weight, and doubling up as powerlifting knee wraps. They don't increase blood flow in the same way as a knee sleeve's light support, but they trade it off for better mechanical output, and you take them off between sets because of this penchant for limiting patella movement.
Even the best knee sleeves don't compare, and we'd rather run light sleeves and knee wraps, rather than trying to build a sleeve that does the job of wraps. It just doesn't work, even if popular brands like SBD knee sleeves have been popular with weightlifters and powerlifters alike.
Knee wraps change the way you back squat, for example, and some people even consider them cheating. The tendency to bunch up at the back of the knee is common to both wraps and knee sleeves of thicker construction.
Overall, wraps provide more knee support, and we think this makes them uniquely useful. I'm no orthopedic doctor, so you'll have to take that with a pinch of salt, and hope your synovial fluid doesn't start coming out of your eyes because you wrapped your knee wraps too tightly.
Unlike knee wraps, the best knee sleeve designs can be worn between sets comfortably. I personally think the Hookgrip sleeves are better for this than the legendary SBDs, but basically:
thinner knee sleeve = more comfortable for an entire workout
The focus on keeping a joint warm and preventing injury means that ergonomic knee sleeve designs like the Stash weightlifting knee sleeve are comfortable throughout a workout and "cool down". Whatever that is.
Comfort isn't our main concern for knee wraps, because you should be more worried about lifting the barbell. Unlike knee sleeve use, knee wraps should be on for your set and off between them.
If you watch Fil lift, you'll realise this can buy you another 30 seconds between sets if you muck about with the knee wraps for long enough. Don't tell coach.
This is the thing: knee wraps help you lift heavier weights. Knee wraps vs knee sleeves is an easy question if you just want to lift the most.
This is because the elastic energy from the eccentric portion is captured better in the stiffer elastic material and rougher design. Especially if you wrap tightly. You get to turn more weight into upward force at the same bar weight, which is why the question of knee wraps vs knee sleeves even exists.
Nobody would wear knee wraps if they didn't make lifting heavy easier. Wearing knee wraps is a staple for any strength sport because they work: strongman, powerlifting, and weightlifting all bond over a good knee wrap. They're so effective that triple-ply wraps even have their own category in powerlifting.
The answer is clear: comfort and blood flow from knee sleeves vs knee wraps' massive contribution to your force output when lifting. That's why we say both is best!
If you are looking for more details, kindly visit Feiao Medical Devices.
To be crystal clear, neither of these items is good for unfucking an unstable knee, nor will they make your weak knees strong. They're supportive equipment for comfort and to keep the joint warm, reduce risk of knee injury, and maintain energy from the downward phase of a movement.
Don't expect knee sleeves or wraps to actually lift the weight for you. We can all benefit from a bit of support, but unreasonable expectations are going to make you look like a knobhead when you don't add 40kg to your clean and jerk from your knees sleeves. Shocker, that.
Knee sleeves are probably best when rehabilitating a previous injury and you want to feel more secure during heavy olympic weightlifting.
Knee wrapping is probably a bit heavy for a previous injury, and you may want to go through phases of training with no sleeves, as it's easy to ignore pain or limitations when wearing knee wraps, especially when you're wrapping tightly.
We're legally obliged to tell you this is not a knee brace in the physiotherapy sense - but that should be common sense. Athletes wearing knee sleeves get support and comfort, not a new bionic exoskeleton that does the work for them.
This is the mandatory section where we answer questions about knee accessory choices before they come up. If you're missing something, this is probably where you'll find it!
Yes - knee wraps are great for weightlifting. They're a little too thick for snatches, in our experience, and best for heavy squats and clean and jerk. The reserve wraps are designed to do all of it, but you'll get more benefit when you're using more weight.
My knees hurt, man.
Weightlifters wrap their knees for extra support and to get a little elastic support at the bottom of heavy lifts. Knee sleeves keep the knees warm, while knee wraps help lift more weight.
These are a good combination to own, and we like to think that getting them both at a good price, with excellent quality, is reason enough to go with Stash weightlifting supplies for weightlifting knee wraps or sleeves.
You should wrap your knees when squatting if you're going very heavy. Wraps and knee sleeves are good for support at different difficulty levels: wraps are best for really difficult work, while knee sleeves are your "everyday" choice for lighter movements.
Stash stock knee sleeves v1 - of course. Thin, comfortable, supportive, and easy to wear under wraps, too.
We make knee sleeves that are perfect for their job, and that work perfectly with knee wraps when you want extra support. This helps keep the knee cap comfortable and lets you add the support of our russian knee wraps.
You don't need knee support when squatting, but it's popular because it makes squats feel better and can be a nice addition. It's a way of boosting comfort, smoothness, and helping your knees at the point when they're most stressed.
We like knee supports - both knee wraps and a good thin knee sleeve. Covers all your bases.
You should only deadlift in knee sleeves or knee wraps when you've already got them on - or if you're doing a really deep deficit deadlift. They won't help, but you may get the bar stuck on the material, depending on your technique.
If you're having pain in the knee joint during a deadlift - which is quite a shallow knee bend - you might need a chat with a physio.
We often perform snatch deadlifts and clean deadlifts in knee sleeves because they're already on, and we don't see the value in taking them off, either. Pretty neutral, overall!
Are you looking for a way to squat heavy but aren’t sure if knee wraps are worth the investment? The good news is yes, they’re definitely worth a try. Knee wraps allow you to lift more weight and improve your squatting technique due to the energy created by the wrap pressure.
As with anything (especially lifting gear), there are those who support and those who oppose the use of knee wraps.
When used correctly and sparingly, knee wraps bring added benefits such as knee pain relief, reduced knee joint inflammation, and reduce swelling.
Chances are that you’ve seen many people wear some sort of supportive knee gear, whether it’s knee wraps or compression knee sleeves. There are some differences between knee wraps and knee sleeves — which we’ll get to in a later part of this article.
It’s important to know that knee wraps (as well as any other lifting gear) are meant to enhance and support heavy lifting. So, if your squat form is horrible and you have pre-existing joint problems, knee wraps might not be incredibly helpful to help you.
Which could be right for you — knee wraps or knee sleeves? As with most training gear, the answer is it depends. Everything relies on how you intend to use knee wraps.
For example, knee wraps are preferred by powerlifters because they help move as much weight as possible due to the fact that there is more energy stored, which allows for greater momentum during lifts.
The last thing to consider is that knee wraps can be more restrictive than knee sleeves because of the extra material that wraps around the knees. Similarly, knee sleeves are great for heavy lifting and recovery but aren’t a replacement to mobility and form. Read the full comparison between knee sleeves and knee wraps later in this article.
Shop 72" Knee Wraps
We just covered whether or not knee wraps are going to be an essential part of your gym bag, but we haven’t covered what they are. Knee wraps are compression-type wraps that are designed to provide support and stability to the knee joints.
Knee wraps also help ease the tension and stress placed on the knees and quadricep muscles.
Knee wraps are made of similar elastic material used in wrist wraps but are much longer in material length (typically 72 inches or longer). Knee wraps have gained popularity as they tend to improve knee safety during heavy workouts such as squats or leg press movements.
The most common exercise you’ll see knee wraps being used for is during squats. You’ll often see powerlifters use knee wraps because they offer the ability to lift more weight.
How do knee wraps allow lifters to lift the heavier weight?
That’s one of the biggest questions people ask. The energy stored in the knee wraps is helpful during the eccentric phase of the squat, which acts as a propellant to move the lifter upwards and complete the move (rep). Other moves you might see knee wraps being used on include leg press, deadlift, and other squat variations.
Why use knee wraps? Aside from the above mentioned reasons people use knee wraps, they also allow more weight to be moved at a faster pace. Knee wraps are also useful in reducing the pressure and strain on tendons located in the quadriceps.
As with any supportive material, overuse can result in the body adapting to the added support, causing weaker muscle strength which can lead to injuries. Limit using knee wraps (and supportive gear) to assist with the heaviest lifts or one rep maximum.
You can’t really mess up his part. Okay, maybe there’s still someone out there that could, but we’ll clear the air for everyone right now. Everyone will have their own preference but there are two major ways of applying knee wraps. In the video below, we show you the spiral technique.
The spiral technique teaches you to start below the knee and wrap the material around it in a spiral method until you run out of material. During the spiraling motion, be sure there is enough tension that provides support but doesn’t constrict the knees so that you can’t bend them.
The second option on how to use knee wraps is called the cross technique. Just as it sounds you’re essentially criss-crossing the wrap starting above the knee, then maneuvering the material below the knee. From there you’ll form a pattern that weaves the material from the top of the knee to the bottom until you run out of material.
The nice thing about most knee wraps is that they feature a velcro strap that makes it easy to secure the wrap in place. If you’ve never used knee wraps before, it might take some time to perfect the fit and it’s recommended that you wear them a little loose until you get comfortable with the extra compression.
So which option is best: knee wraps or knee sleeves? Should you wear knee wraps or knee sleeves? Knowing what knee wraps do and who they’re used by most often, you can probably determine which is the best option for you. There are some things to be conscious of when choosing either knee wraps or knee sleeves.
When it comes to knee wraps, some gym-goers with knee pain can experience added pain due to the increased friction created by knee wraps. Another consideration is that knee wraps might change your squat form, so be sure you’re not sacrificing it just to be able to say you’re lifting more weight.
Knee sleeves are also very popular, especially for people who are into CrossFit or competitive environments. Knee sleeves keep the knee warm and add compression throughout the activity by increasing blood flow, decreasing the risk of injury.
Knee sleeves are also more widely used in a variety of other athletic purposes such as running, basketball, volleyball, and more.
Among the benefits of knee sleeves, there are also a few disadvantages. Although they provide pain relief and support, knee sleeves will not help you lift heavier weight. Most importantly, they should not be used as a brace or long-term solution to joint or knee pain.
Related Article: How to Properly Size Knee Wraps
The decision to opt-in for knee wraps should be a little easier now. The great thing about fitness gear is that it’s widely available just about anywhere. The major difference between the many brands out there is the quality and durability of the product. Knee wraps are no exception. If you’re looking for premium knee wraps (or knee sleeves) that will help you lift heavier weight, Gymreapers has you covered.
Are you interested in learning more about Weightlifting Knee Wraps? Contact us today to secure an expert consultation!