Which one should you be using?

If you’ve ever seen knee wraps or knee sleeves used in the gym, you’ve probably thought to yourself, “What’s the difference?” Although they might look similar, a knee wrap and a knee sleeve are different. Each has distinct advantages and disadvantages, and one might serve you better depending on your medical history and fitness goals.

Let’s look at the difference between knee wraps and knee sleeves and which is best for you.

WHAT ARE KNEE SLEEVES?

Knee sleeves are compressive sleeves that easily slide up and over your knees. You’ll find that most knee sleeves are made out of a material called neoprene, which is used when creating diving and sauna suits. This is important as the neoprene base gives the sleeve many benefits, which we’ll discuss below. Knee sleeves are trendy, particularly with squat or heavy-lifting athletes.

KNEE SLEEVE BENEFITS

Knee sleeves serve the purpose of injury prevention rather than protection from past or recurring injuries, which is the role of knee braces. These sleeves provide compression to warm the connective tissue, enhance blood flow, and reduce swelling and pain after a workout. With knee sleeves providing lateral stability while limiting patella movement, they can increase performance levels during your workouts.

As mentioned above, the material used in knee sleeves is neoprene, the same thing used to create sauna suits. Neoprene safely increases the internal temperature of the knee joint, which can reduce inflammation and expedite recovery.

WHO SHOULD WEAR KNEE SLEEVES?

Any weight lifter or high-performance athlete who works with compound movements or plyometric (jump-based) exercises and has no prior knee issues. If you have had a knee injury or surgery, we recommend using a knee brace. 

WHAT ARE KNEE WRAPS?

Knee wraps are similar to the elastic and durable material used to make wrist wraps. Easy to adjust, knee wraps are designed to be wrapped around your knee in a spiral. They are intended to be worn during exercises where a considerable weight load places the joints and connective tissue under tremendous stress, such as squats. Competitive powerlifters and bodybuilders typically wear knee wraps.

KNEE WRAPS BENEFITS

Weightlifters who compete often utilize tools like knee wraps to aid in lifting heavier weights. These wraps tighten during the downward phase of a squat, storing significant elastic energy that can be released during the upward phase. By doing so, weightlifters can increase their ability to lift heavier weights during compound or Olympic exercises.

Knee wraps are also said to reduce stress on the quadriceps tendon, which attaches to the quadriceps and the patella. As you squat downwards, the tendon pulls on the patella. Therefore, reducing tension on this tendon helps reduce your risk of tearing your quads—something you definitely don’t want to experience.

Experienced and courageous powerlifters use knee wraps when squatting to avoid serious injury. In fact, research shows that using wraps changes the horizontal movement of lifters, changing the muscles targeted.

WHO SHOULD WEAR KNEE WRAPS?

Investing in a good pair of knee wraps is an excellent idea for experienced lifters who plan to increase the amount of weight they lift.

If you’re a beginner to weight lifting but have plans to learn powerlifting or strongman exercises, investing in knee wraps is still a good idea. You won’t use them until you’ve built a strong fitness foundation, which will take months, but it’s always good to have a pair.

Those with prior knee injuries should not use knee wraps; instead, buy a knee brace.

WHICH ONE DO YOU WEAR: 

KNEE SLEEVES OR KNEE WRAPS?

The type of knee tool or support you choose depends on your fitness goals and concerns. In general, knee wraps are preferred by powerlifters, but the CrossFit community uses knee sleeves because they aid in recovery. Let your fitness goals guide your decision.

Which best describes you: powerlifter, CrossFitter, or average Joe? Do you use knee sleeves or knee wraps? Have you experienced any of the benefits mentioned above? Let us know in the comments below.