What are knee sleeves?
Knee sleeves are compression garments that fit snugly around your knees. While they are tight, they don’t restrict movement. In fact, people wear knee sleeves outside of the weight room because they report that their movement improves.
Inside of the gym, knee sleeves offer an unparalleled level of support starting with warming up the connective and muscle tissue, increasing necessary joint lubrication, and preparing the joint for the workout to come. Knee sleeves are also useful for anyone who experiences soreness or pain in their knees due to prior injuries or surgeries.
Inside of the gym, knee sleeves offer an unparalleled level of support starting with warming up the connective and muscle tissue, increasing necessary joint lubrication, and preparing the joint for the workout to come. Knee sleeves are also useful for anyone who experiences soreness or pain in their knees due to prior injuries or surgeries.
What Are the Benefits of Knee Sleeves?
What Are the Benefits of Knee Sleeves?
There are several benefits to wearing kneesleeves, most notably:
Rebound Effect
The rebound effect refers to the increased speed and force generated during the ascending phase of the squat, thanks to the elastic properties of the knee sleeves.
As the lifter descends into the squat, the knee sleeves compress and store potential energy, similar to a tightly coiled spring.
At the bottom of the squat, when the lifter changes direction to ascend, the knee sleeves release this stored energy, providing an upward force that assists the lifter in returning to a standing position.
This rebound effect not only helps the lifter to complete the lift more efficiently but also reduces the strain on the knee joint by providing additional stability and support.
Joint Warmth
The joint warmth effect on leg training with weightlifting knee sleeves pertains to the thermal properties of the sleeves that help in maintaining an optimal temperature around the knee joint.
By retaining heat, knee sleeves facilitate better blood circulation, leading to an increase in the flow of oxygen and essential nutrients to the working muscles and joint structures.
This enhanced circulation can improve joint mobility, reduce stiffness, and lower the risk of injuries during squats.
The warmth provided by the knee sleeves also promotes synovial fluid production, which acts as a lubricant and shock absorber for the knee joint, allowing for smoother and more comfortable squatting movements.
Consequently, the joint warmth effect contributes to a safer and more efficient squat performance, particularly during high-intensity weightlifting sessions.
injury prevention
The injury prevention effect with weightlifting knee sleeves is attributed to the combination of support, stability, and warmth they provide to the knee joint during the exercise.
By offering compression and stabilization, knee sleeves help in maintaining proper joint alignment and reducing stress on the ligaments and tendons surrounding the knee.
This, in turn, minimizes the risk of injuries such as sprains, strains, or overuse injuries that may result from incorrect movement patterns or excessive strain on the knee joint.
Overall, the injury prevention effect of weightlifting knee sleeves plays a crucial role in promoting longevity and safety for athletes and fitness enthusiasts who regularly perform squats as part of their training regimen.
How do you size yourself for knee sleeves?
How do you size yourself for knee sleeves?
To measure your knee for selecting the best knee sleeves, follow these steps:
1: How to Measure
Ensure your knee is bare or free from any thick clothing or padding that could interfere with the measurements.
Gently bend your knee to a 30-degree angle. Take a flexible measuring tape and wrap it around the circumference of your knee at the kneecap.
2: Select from size chart
Record the measurement in inches or centimeters. Make sure to measure both knees, as there can be slight differences in size.
Consult the sizing chart provided for the knee sleeve you're interested in. Match your knee measurement to the appropriate size on the chart.
3: How To Put On
Place your foot through the opening of the knee sleeve and slide it up your leg. Pull the sleeve over your shin and calf.
Once the knee sleeve is over your calf and shin, gently unfold the folded cuff, allowing it to cover the upper portion of your knee.
When Should You Wear Knee Sleeves?
When Should You Wear Knee Sleeves?
Here’s when we recommend wearing knee sleeves
Best Time
Ideally, you should wear knee sleeves when you are lifting heavy weights or when you are doing any type of movements that put stress on the knees. If you have weak knees or if you're currently under a supervised exercise program, knee sleeves can help to alleviate aches and pains as you train. They are also great if you have chronic pain or conditions like arthritis. We recommend using them on the following exercises:
Squats
Knee sleeves can contribute to improved squat performance by providing noticeable gains in one-rep maxes, enhancing perceived knee stability, and increasing proprioception.
Knee sleeves can boost a lifter's perception of knee stability, which becomes crucial when building confidence with increasingly heavy loads on the barbell. If you've ever felt unstable when unracking for a heavy squat, the added security of knee sleeves might provide a sense of steadiness.
These benefits help build confidence under heavy loads and teach proper cues for standing up, particularly important for powerlifters seeking to boost their max squat.
Lunges
Lunges are an excellent bodyweight or weighted exercise for developing leg strength and addressing muscle imbalances.
By working each leg individually, lunges allow for targeted focus on the specific needs of each side. Additionally, the driving motion involved in lunges contributes to power development.
Knee sleeves provide the desired support for your knees during lunges, emphasizing the importance of working on each side separately while offering individual knee support throughout the exercise.
Power Clean
Utilizing knee sleeves during power cleans presents several benefits that contribute to an optimized and secure workout experience.
Knee sleeves supply essential support and stability to the knee joint, reducing the possibility of injuries and promoting proper form in this dynamic and demanding exercise. The compression provided by the sleeves enhances blood flow and mitigates inflammation, playing a pivotal role in both injury prevention and post-workout recovery.
The warmth generated by the compression facilitates better joint mobility, enabling a more seamless and controlled range of motion during power cleans. This not only elevates performance but also instills a sense of confidence and safety while executing the complex movement.
How to Choose the Right Knee Sleeves?
How to Choose the Right Knee Sleeves?
Choosing the right knee sleeves depends on several factors. Here's a guide to help you make an informed decision:
Consider Material
Knee sleeves are typically made of neoprene, elastic, cotton or a combination of materials. Neoprene provides excellent support and compression, while elastic sleeves offer more flexibility and mobility.
Evaluate Thickness
Knee sleeves come in different thickness levels, typically ranging from 3mm to 7mm. Thicker sleeves offer more support and warmth, while thinner ones provide a balance between support and flexibility.
Stiffness vs Flexibility
Consider your primary requirement when selecting knee sleeves: rigidity (support) or suppleness (range of motion). For increased support, opt for a stiffer, more rigid knee sleeve. On the other hand, if flexibility is your priority, choose a thinner, highly flexible neoprene knee sleeve.
Discpline
The kind of training you engage in determines the degree of support and compression required from your knee sleeve. For instance, as a powerlifter performing numerous squats, you would benefit from a robust 7mm knee sleeve that provides greater support.
Conversely, if you participate in CrossFit, which involves a mix of twisting, turning, and jumping actions, a 3 or 5mm neoprene knee sleeve offering enhanced flexibility would be more suitable.
Budget
The cost of knee sleeves varies based on the material, thickness, and certification. For beginners intending to perform lighter rep ranges (approximately 12 to 20 reps per set), our 5mm neoprene knee sleeves would be suitable.
Conversely, competitive athletes or those committing to frequent heavy lifting sessions might prefer investing in sturdier, IPF certified 7mm knee sleeves like our Unleash, Pro or Premium Knee Sleeves.
How to wash your knee sleeves
How to wash your knee sleeves
Safely cleanse them without causing damage
Neoprene Knee Sleeves
When it comes to washing neoprene knee sleeves, it's essential to follow the care instructions to preserve their integrity. Here are general guidelines for washing neoprene knee sleeves:
- Hand Wash: Fill a sink or basin with lukewarm water and a mild detergent suitable for neoprene materials.
- Gently Clean: Submerge the knee sleeves in soapy water and gently agitate them. Use your hands to rub any areas that require extra attention, such as sweat or odor buildup.
- Rinse Thoroughly: Drain the soapy water and rinse the knee sleeves thoroughly with clean water until no detergent remains.
- Remove Excess Water: Gently squeeze the knee sleeves to remove excess water. Do not twist or wring them, as it can damage the neoprene material.
- Air Dry: Lay the knee sleeves flat or hang them in a well-ventilated area away from direct sunlight or heat sources. Allow them to air dry completely.
Avoid using harsh chemicals, bleach, or machine washing and drying, as these will damage the neoprene material. Additionally, refrain from ironing or exposing the knee sleeves to excessive heat as it will permanently damage them.
Following these care instructions will help maintain the quality and effectiveness of your neoprene knee sleeves over time.
Fabric Knee Sleeves
When it comes to washing fabric knee sleeves, follow these guidelines:
- Check the Care Label: Start by checking the care instructions on the knee sleeve. They may have specific recommendations for washing your fabric knee sleeves depending on the model.
- Pre-Treat Stains: If there are any visible stains on the knee sleeves, pre-treat them using a stain remover or spot-cleaning solution. Follow the instructions provided by the stain remover product.
- Machine Wash: Place the fabric knee sleeves in a mesh laundry bag to protect them during the wash cycle. Use a gentle cycle and cold water setting to wash them. Avoid using harsh detergents or fabric softeners that could potentially damage the fabric.
- Air Dry: After the wash cycle is complete, remove the knee sleeves from the laundry bag and lay them flat or hang them in a well-ventilated area to air dry. Avoid using a dryer, as the heat can shrink or damage the fabric.
Remember, it's important to refer to the specific care instructions if there is one on the fabric knee sleeves. These guidelines will help ensure the longevity and quality of your knee sleeves while keeping them clean and fresh for your workouts.