You are likely to run into someone wearing knee sleeves at almost any gym. Let's discuss what they are, what they do, and when to wear them.
Written by Katie Chasey Last updated on Nov 12, 2023
Knee injuries are a major problem in sports and sports medicine around the world. All too often we see blown ACLs, PCLs, MCLs, or torn cartilage in a variety of athletes. The use of prophylactic (protective or preventive) knee braces is an attempt to reduce the occurrence or severity of injuries to the knee joint ligaments without inhibiting overall knee mobility.
There are four categories of knee braces:
- Knee sleeves (which are not technically braces)
- Prophylactic knee braces
- Functional knee braces
- Postoperative or rehabilitation braces.
The most common of these items to athletes around the world are the knee sleeves. You are likely to run into someone wearing them at almost any gym. Let’s discuss what they are, what they do, and when to wear them.
What Are Knee Sleeves?
To clarify, knee sleeves are not the same thing as knee braces. A knee sleeve provides some support, but does not function in the same way a knee brace would.Knee braces are designed and used to protect a previous injury from further endangerment. Knee sleeves are designed to protect the knee from future injury or risk of damage. This protection is especially important for knees put under great daily pressure (running, jumping, weightlifting).
Knee sleeves also add a valuable compression element that increases blood flow and reduces pain, not only during but also after performance. The reason this compression aspect is so important is that a compressed knee encourages blood flow through the blood vessels of the knee. Here is how I would draw it up on a chalkboard: compression + blood flow = better recovery. Simply put, using a knee sleeve results in less pain and swelling during and after performance.
Knee sleeves are generally made from neoprene material and slide on over the knee. In simple terms, the idea behind the knee sleeve is to reduce pain. More specifically, the sleeve adds warmth, limits patella movement, and can increase proprioception (the capacity to feel the position of a joint in space as sensed by the central nervous system). In other words, the sleeve is more than a mechanical support mechanism for the joint, but is also used to improve proprioception.
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 knee and patella, while the knee sleeve does not provide the same ligamentous support. Therefore, if you have an unstable knee and are using a knee sleeve to fix or stabilize the knee, it will not be enough. Visit your doctor or orthopedic surgeon and look into the matter further. In fact, there is a great chance the swelling caused by the sleeve might be aggravating to an unstable knee due to its restriction of lymphatic and venous return below the knee.
When to Use Knee Sleeves
Lifting force involving a decent amount of mass, i.e. you lifting progressively heavier, literally grinds the kneecap onto itself. This is often the cause of progressive tendonitis. An interesting statistic published by the Huffington Post indicates that nearly one in twenty Americans older than fifty have artificial knees. That’s more than four million people. So if that’s what happens to the average population, imagine the scenario for athletes and those who weightlift on a regular basis.
Knee sleeves do not need to be worn for all weightlifting exercises. If the knee is not involved as a primary lifting source, they are not necessary.They do however provide the support necessary for performing squats, the snatch, or the clean and jerk. Any time the knee is left weak or vulnerable, it is at great risk for damage, and usually long-term damage, unfortunately.
If you are fairly new to weightlifting, I wouldn’t spend the money on knee sleeves. Simply put, there isn’t enough pressure bearing down on your knees to require their use. But again, that is all relative to your age, athletic background, and more than anything else, form and technique. Poor training or technique can be disastrous in and of itself, so to help retrain the proper muscles might require a little “support.” Otherwise, after a year or so of lifting sleeves might be helpful, but only for the portion of your workout that involves the knees.
I do encourage the use of knee sleeves for all intermediate to advanced lifters as the support that they provide really does help hold the entire knee in place and thus prevents injury. Simply put, technique + proper equipment = proper strength and efficiency long-term.
References:
1. Hsu, JD., Michael, J., Fisk, J. “Atlas of Orthoses and Assistive Devices.” Philadelphia: Mosby.3rd ed.pp.420–421.
2. AAOS Position Statement., “The use of knee braces.” American Academy of Orthopaedic Surgeons.Accessed 03/02/14.
3. Tanner, L., ” Knee Replacements Soar Among US Older Folk. Accessed 03/02/14.
Photos courtesy ofRXBound.
FAQs
Traditional compression knee sleeves work to fight off discomfort by squeezing the area around the knee. While this may temporarily reduce symptoms, it does so by reducing blood flow to the knee. For the knee to fully thrive, it needs the highest possible supply of oxygen and nutrients the blood carries.
What is the benefit of knee sleeves? ›
The main benefit to knee sleeves is the compression they provide to the knee joint. Compression increases blood flow to the area, allowing the knees to stay 'warm' during a work out. They also help to stabilise the knee joint in movements like squats, often reducing discomfort in the bottom position.
When should you wear knee sleeves? ›
People often use these sleeves for additional knee support for running, weightlifting, doing squats and other activities. People in physically demanding jobs may also want them. And they may also be suitable for some people who have arthritis.
Do knee sleeves help build muscle? ›
Knee sleeves work by compressing the knee joints and warming up the area, leading to a modest strength boost, a more comfortable training experience, fewer nagging aches, and a boost in post-workout recovery.
What is the downside of knee sleeves? ›
Skin Irritation
The comfort and flexibility of knee sleeves during deadlifts can vary depending on the fit and material. If they're too tight, they may pinch or dig into the skin, while a loose fit can lead to slipping or bunching during the lift.
Do knee sleeves get rid of knee pain? ›
This compression increases blood flow to the area, which can reduce pain, and swelling, like from knee effusions, or fluid buildup in the bursa of the knee joint. Knee sleeves are often used during periods of physical activity, when the knee joint is overworked and in need of extra support.
Are knee wraps good or bad? ›
In short, unless you're a powerlifter attempting a one-rep max squat in competition, where your only focus is clearing the highest number possible, using knee wraps can do more harm than good. Sure, they can help you move more weight, but only when wearing them, and your knees might ultimately pay the price.
How many hours per day should you wear a knee sleeve? ›
It depends. For regular workout use, knee sleeves can be worn right before, during and a little after the workout. You do not need to wear them throughout the whole day. When you are experiencing pain, swelling, or arthritis in your joint, keeping a compression sleeve on for several hours a day can be beneficial.
Should knee sleeves be tight or snug? ›
It should be snug for support, yet comfortable for all-day wear. Ensure it's not too tight to cut off circulation, but firm enough to stay in place. Measure carefully for the perfect fit and enjoy the ideal balance of comfort and support!
Should knee sleeves be tight or loose? ›
A knee sleeve should fit snugly. It should not be loose, baggy, or slide down your leg. It should also not be so tight that it pinches or slows circulation. If you experience numbness or tingling below your knee, the sleeve should be loosened.
While compression knee sleeves are only designed for short periods, the Incrediwear Knee Sleeve can be worn before and after activity — it promotes healing around the clock and is comfortable enough to be worn while you rest on the couch.
Do knee sleeves help joints? ›
Some patients may “feel” better and have more confidence with a knee brace/sleeve. However, research shows that braces or sleeves ALONE do not consistently improve your total function and ability to move.
Are knee sleeves good for arthritis? ›
An unloader brace won't cure arthritis, but it can help relieve pain and prevent the knee from giving out. For medial collateral ligament (MCL) injuries, a hinged knee brace prescribed by your doctor provides the support needed to allow healing.
How often should I wash my knee sleeves? ›
Regular Cleaning: Aim to wash your knee sleeves at least once a week, depending on your workout intensity. Alternate Between Pairs: If you workout frequently, consider purchasing a second pair of knee sleeves. This allows one pair to rest, air out, and dry thoroughly between workouts.
How much weight do knee sleeves add? ›
Knee sleeves can add anywhere from 10 lbs to 45 lbs to your squat; however, the amount of help that sleeves offer will depend on the quality of the sleeves, how thick the knee sleeves are, and how they are used.
Do compression socks help with knee pain? ›
“Compression stockings can 'support' the muscles and soft tissues around the joint, which helps pain management as well,” Dr. Zinkin says.
Is it good to wear a knee sleeve all day? ›
Can you wear knee sleeves all day? A person should only wear a knee sleeve when they need extra knee support for physical activity. An individual may be at risk of developing issues with the knee joint if they wear a knee compression sleeve that restricts their movement for long periods.
Do knee sleeves make a big difference? ›
Knee sleeves provide warmth and compression. The compression improves blood flow and receptive input, allowing you to execute regulated and steady motions. The compression also limits kneecap movement providing additional stability.
How long should you wear a knee sleeve? ›
General Recommendations. In the initial stages of recovery or following a knee injury, wearing a knee brace for 2 to 4 hours at a time can provide good support and stability. Gradually, as your knee strengthens and the healing progresses, you may not need to wear your brace for as long.
Lifting force involving a decent amount of mass, i.e. you lifting progressively heavier, literally grinds the kneecap onto itself. This is often the cause of progressive tendonitis. An interesting statistic published by the Huffington Post indicates that nearly one in twenty Americans older than fifty have artificial knees. That’s more than four million people. So if that’s what happens to the average population, imagine the scenario for athletes and those who weightlift on a regular basis.