In the world of strength training, knee sleeves have become a staple accessory for many lifters. But knowing when to wear them can be a puzzle. Are they essential for every session, or are there specific times they're most beneficial?
In this blog, we'll untangle the complexities of knee sleeve usage. From understanding their purpose to pinpointing the ideal scenarios for their application, we aim to provide clear guidance.
Quick Answer: When Should You Wear Knee Sleeves?
Most lifters wear knee sleeves during heavier lower body sessions, higher volume leg days, and any training where the knees need extra warmth and support. For many people, sleeves are best used for working sets rather than the entire session, especially if you are also doing mobility work or conditioning.
What Are Knee Sleeves?
Knee sleeves are supportive garments designed to be worn around the knee joint during physical activities, particularly weightlifting and strength training exercises. Made from neoprene or similar stretchy materials, knee sleeves provide compression and warmth to the knee area, which can help improve blood flow, reduce pain, and increase stability during movements. They are often used to support the knee joint, prevent injuries, and alleviate discomfort, especially when performing exercises that place stress on the knees, such as squats, lunges, and leg presses.
What Knee Sleeves Do (and Do Not Do)
- They do: provide compression, warmth, and a more stable feeling through knee flexion.
- They do not: replace good technique, proper programming, or medical advice for ongoing knee pain.
the ideal scenarios for using Knee Sleeves
Identifying the ideal scenarios for wearing knee sleeves depends on various factors, including individual preferences, training goals, and specific needs. However, some common scenarios where knee sleeves can be particularly beneficial include:
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Heavy Lifting Sessions: When performing exercises with significant loads, such as squats or deadlifts, knee sleeves can provide added support to the knees and help stabilize the joint, reducing the risk of injury and promoting proper form.
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Recovery and Injury Prevention: Knee sleeves can be useful during recovery from knee injuries or to prevent potential issues. The compression provided by the sleeves can promote blood flow and aid in reducing swelling, stiffness, and discomfort during and after workouts.
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Cold Weather Training: In colder climates or environments, knee sleeves can help keep the knee joint warm and limber, reducing the risk of strains or injuries associated with exercising in cold conditions.
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Joint Support for Endurance Activities: For endurance athletes engaging in activities like running or cycling, knee sleeves can offer additional support to the knees, helping to mitigate fatigue and reduce the risk of overuse injuries, particularly during long-distance training sessions or races.
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Rehabilitation Exercises: During rehabilitation exercises for knee injuries or chronic conditions, knee sleeves can provide gentle compression and support to the joint, aiding in the healing process and allowing individuals to perform exercises with greater comfort and stability.
Examples of Exercises Where Knee Sleeves Can Help
- Squats: back squat, front squat, high bar, low bar, pause squats
- Accessory leg work: lunges, split squats, leg press, hack squats
- Olympic lifting: cleans, snatches, jerks (especially for warmth between sets)
- Strongman and carries: yoke, sandbag loads, farmer carries (for joint comfort)
Ultimately, the decision to wear knee sleeves should be based on individual needs, preferences, and the specific demands of each training session or activity. It's essential to listen to your body and consult with a healthcare professional or fitness expert if you have any concerns about knee health or injury prevention.
How Long Should You Wear Knee Sleeves For?
Many athletes put sleeves on for their main working sets, then remove them for accessories or conditioning. If your knees start to feel numb, overly compressed, or your lower leg tingles, take them off and reassess your sizing and wear time.
The Main Signs To Start Using Knee Sleeves
Knowing when to start using knee sleeves can be based on various signs and indicators, including:
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Knee Discomfort: If you experience mild to moderate discomfort or pain in your knees during or after lifting sessions, it may be a sign that your knees could benefit from additional support provided by knee sleeves.
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Joint Instability: If you feel a sense of instability or weakness in your knees, especially when performing exercises like squats or lunges, knee sleeves can help provide the stability needed to maintain proper form and reduce the risk of injury.
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Previous Knee Injuries: If you have a history of knee injuries or suffer from chronic conditions such as arthritis, wearing knee sleeves can offer added protection and support to the joint, helping to prevent further injury or discomfort.
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Increased Training Intensity: As you progress in your strength training regimen and start lifting heavier weights or increasing training volume, wearing knee sleeves can help support your knees under the increased stress and strain.
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Preventive Measure: Even if you haven't experienced any knee issues yet, proactively wearing knee sleeves during heavy lifting sessions or activities known to stress the knees can serve as a preventive measure, reducing the risk of future injury and promoting long-term joint health.
Signs Your Sleeves Might Not Fit Correctly
- They slide down during sets or you constantly need to adjust them.
- You feel pinching behind the knee or the sleeve bunches up heavily.
- Your feet or lower legs feel numb or tingly after putting them on.
- You cannot achieve a full, comfortable range of motion in warm-ups.
Ultimately, paying attention to any signs of discomfort, instability, or increased stress on your knees during training can indicate that it's time to start using knee sleeves for added support and protection. However, it's essential to consult with a healthcare professional or fitness expert to determine the most appropriate course of action based on your individual needs and circumstances.
Choosing Between 7mm and 5mm Knee Sleeves
If you are deciding on your first pair, thickness is a good starting point. 7mm knee sleeves are commonly used for heavier strength training and powerlifting style squats where you want maximum compression and support. 5mm knee sleeves are often chosen for weightlifting and mixed training where a wider range of motion matters.
Recommended Knee Sleeves
When it comes to knee sleeves, our range SBD knee sleeves are second to none. The combination of compression technology, optimal thickness, durable neoprene, precision fit, competition approval, temperature regulation, and athlete endorsements makes our knee sleeves a standout choice for anyone looking for reliable knee support during squats.
If you want help choosing the right size before you order, use our SBD knee sleeve size guide to measure correctly and avoid the most common fit issues.
The Classic SBD Knee Sleeves
Manufactured with high grade 7mm neoprene, the SBD Knee Sleeves is designed to minimise the risk of injury and to aid performance. Relied on by strength athletes around the world, these 7mm knee sleeves are ideal for heavy training.
The SBD Powerlifting Knee Sleeves
The SBD Powerlifting Knee Sleeves are designed for competitive powerlifters looking for the maximum support from their sleeves. They allow for significantly grea
