If you have watched professional weightlifters, powerlifters, or strongman competitors, there is a good chance you noticed most wear knee compression sleeves.

Runners, CrossFit athletes, and Olympic weight lifters also wear knee sleeves.

But what do knee sleeves do?

Knee sleeves are a useful tool to protect the knee joint and reduce the risk of injury. Lifting weights, running, and jumping can put serious pressure on the knees. Knee sleeves can reduce the risk of knee injuries like ACL tears, joint damage, or torn cartilage.

Knee sleeves can provide pain relief for individuals with knee problems. The sleeves offer extra support and stabilization to an unstable knee joint.

Knee sleeves increase blood flow to the knees, which can help decrease pain.

What are knee sleeves made of?

The elastic material used in most knee sleeves is called neoprene. The neoprene material allows the knee to move without restriction. It also provides warmth and compression to the joint.

Why You Should Consider Compression Knee Sleeves

Protecting your knees is among the most important things you can do to maintain your movement health. We all want to engage in strength training and exercise throughout our lives. And almost all physical activity involves the knee joints.

That’s why so many people experience a knee injury in their lifetime. Hundreds of thousands need knee replacements as they get older. According to data published in 2020, over 600,000 thousand people receive knee replacements in the United States every year.

Protecting your knees now can make your future a lot less painful.

You Should Wear Knee Sleeves (Even if You Aren’t a Powerlifter)

Knee sleeves aren’t just for competitive powerlifters. Protecting your joints is an important aspect of any training program.

Whether you engage in a strength routine or a high-volume bodyweight program, protecting your joints is essential for your health. If you injure a joint, you become limited in almost every movement.

Knee sleeves provide you with knee support and stability when lifting heavy weight. The compression of a neoprene knee sleeve can reduce swelling or discomfort caused by high-volume training.

I don’t have any knee pain. Should I still wear knee sleeves?

Knee sleeves are not only for older lifters who may already feel joint stiffness. Wearing knee sleeves when you start lifting can help reduce the risk of damage. You don’t need to wear knee sleeves or knee wraps all the time. Save them for heavy lifts and testing new personal records (PRs).

I only see big guys wearing knee sleeves. What about females?

Most companies that make knee sleeves also make sizes for women. 

Females are over twice as likely to injure their knees as men. ACL injuries are 3.5 times more common in women’s basketball and 2.8 times more common in women’s soccer.

Female athletes should consult with a sports physician to see if knee sleeves can help reduce the risk of knee injuries for their sport.

What else are knee sleeves good for?

Knee sleeves are great for deadlifts. Not only because they offer a level of support to the knees during the movement but because they can prevent bar scraping. You should perform deadlifts with the bar as close to your body as possible. This can cause painful scrapes if you are wearing shorts. Knee sleeves help reduce the risk of injury and skin scrapes from the bar.

I have serious knee pain. Will knee sleeves help?

If you have knee issues or severe pain, you should consult with your physical therapist or doctor. Serious knee issues may need a consult with an orthopedic surgeon. Physical therapists may be able to help with less severe cases. It’s always best to speak to a medical professional.

When to Use Knee Sleeves

Knee sleeves come in handy for a variety of training objectives.

Heavy Resistance Training

Use knee sleeves when you are doing heavy lower-body strength training. Compound movements like squats, snatches, and deadlifts are good exercises for knee sleeves. Make sure you wear sleeves on both knees. Wearing a sleeve on only one knee may change your form.

High Volume Training

CrossFit athletes use knee sleeves because they do heavy lifting and high-volume activities. For example, Murph, CrossFit’s most well-known workout, includes 300 air squats. Knee sleeves may help reduce the risk of overuse injuries in high-volume training.

Cardio and High-Impact Exercise

Knee sleeves can help to reduce pain when doing high-impact cardio. Many aerobic endurance athletes where knee sleeves while running or jumping rope.

Daily Activities

Wearing knee sleeves can help reduce pain caused by daily activities. Mowing the lawn or going up and down stairs cause many people discomfort.

Knee Sleeves vs. Knee Wraps: What’s the Difference?

Knee wraps and knee sleeves are similar. They add support to the knee joint and may help decrease the risk of injury.

Knee wraps are like wrist wraps in material and function. Start the wrap around the lower quad and work your way down, covering the knee. Most use Velcro to secure the wrap in place. Knee wraps are almost always used for heavy lifting. Unlike neoprene sleeves, wraps restrict the range of motion of the knee. So, you would not use knee wraps for movements like running or jumping.

How to Choose the Right Fit

When purchasing knee sleeves, remember that tight is okay. Too tight is not. Loose is also not okay.  If they are too tight, they will feel uncomfortable and restrict your movement. If they are too loose, they won’t stay in place and will not provide enough compression.

You want to feel light compression of the joint. The right size should feel like a snug fit.

It can be a difficult balance to strike, so it might be better to buy your first pair in person so you can try them on.

If you buy knee sleeves because of knee discomfort, have a physical therapist fit you for a pair. This way, you can be sure they are the correct size for your specific issue.

How to Choose the Right Type of Knee Sleeve for You

There are dozens of options for choosing the best knee sleeves for you. Most knee sleeves come in three sizes based on the thickness of the material.

Lower-thickness (3mm) sleeves are best for runners, athletes, and endurance athletes. The minimal density of the material allows for less constricted knee movement.

Medium-thickness (5 mm) sleeves are the most versatile option. CrossFit athletes may enjoy this level of thickness. 5mm sleeves offer more support than the lower-thickness sleeves. But they still allow for running and jumping.

Heavy-thickness (7 mm) sleeves are most often used in lifting weights. The heavy thickness offers more compression and support for those completing compound movements. Powerlifters and Olympic weightlifters tend to wear thicker sleeves.

How Much Do Knee Sleeves Cost?

The price increases with thickness. You can buy an excellent set for under $30 at most department stores or online. It is a small price to pay for protecting the joints that allow you to walk, jump, run, and lift weights. Several fitness brands like SBD, Rogue, and Gym Reapers make knee sleeves for lifters.

Make sure you choose a company with a good return policy if buying online. Sometimes you won’t know until you put on the sleeves which type feels best for you. Most companies will let you return them if you don’t work out in them.

Knee Sleeve Maintenance

Neoprene holds sweat. That can make your knee sleeves smell unpleasant. If you don’t want your family to burn your knee sleeves when you aren’t looking, wash them.

You can throw your knee sleeves in the washer with your regular clothes. Don’t put them in the dryer. Neoprene shrinks in the dryer. Your best bet is to let them air dry. Wash them on rest days, so they have time to dry before your next workout session.

It’s a good idea to wash your knee sleeves at least every other week if you use them often. 

The Bottom Line

A lot of people swear by knee sleeves. Some don’t enjoy wearing them at all. But if knee sleeves can help prevent injury and reduce discomfort, why not try them?

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