Now that gyms are opening up again, it’s time for me to get back to the squat rack. I’m noticing more and more people these days wearing some type of wrap or sleeves on their knees, it got me thinking a few things.

1. EVERYTHING YOU 'K'NEED TO
KNOW ABOUT KNEE WRAPS AND
KNEE SLEEVES

3. Now that gyms are opening up again, it’s time for me to
get back to the squat rack. I’m noticing more and more
people these days wearing some type of wrap or sleeves
on their knees, it got me thinking a few things.
• Which are better knee wraps or knees sleeves?
• What are the differences between knee wraps and
knee sleeves?
• What are the benefits of knee wraps and knee sleeves?
• Should I use knee wraps or knee sleeves for squats?

4. Well, I did some digging and long story short,
knee wraps can boost your squat while knee
sleeves are used to keep the muscles warm,
increase blood flow, improve stability and
reduce knee pain/swelling.
This article will take a deeper dive into these
lifting accessories and explore the pros and
cons, plus give some tips of how to use them
best.

5. WHAT IS THE KNEE AND HOW DOES IT
WORK?
Before we get into the nitty gritty of knee wraps
and knee sleeves, we should probably go over the
anatomy of the knee and how it works. The knee
joint is the largest joint in the human body. It is a
hinge type synovial joint that allows for flexion and
extension as well as a small amount of medial and
lateral rotation. The knee enables us to sit, stand
up, squat, run and jump. There are three bones in
the knee including the femur, tibia and shin bone.
The synovial fluid in the knee joint provides the
much-needed lubrication and nutrient delivery of
this extremely active joint.

6. Besides the three bones that comprise the knee,
there are articulating surfaces, menisci, bursae
and ligaments. We won’t get into a full anatomy
lesson but there are many components that
keep the knee functioning properly. The two
lifting accessories we will cover; knee wraps and
knee sleeves have drastically different effects on
the knee.

7. ARE KNEE WRAPS, KNEE SLEEVES AND
KNEE BRACES THE SAME THING?
No, all three of these accessories aren’t the
same and they should be used in different
circumstances. Although they may look similar
and are all used on the knee, they have some
major differences.
Let’s take a quick look at how knee wraps, knee
sleeves and knee braces shouldn’t be confused.

8. Knee Wraps: A long strip of elastic canvas that is
wrapped around the knee joint to improve squat
performance, sometimes up to as much as
75lbs. Knee wraps have a very specific
usage; add power and strength to your back
squat aiding you in setting a new 1 rep max.

9. Knee Sleeves: A sleeve that slips over the knee
to provide heat and compression. This helps to
improve blood flow, reduce pain and swelling
and keep the joint warmed up. Knee sleeves can
help prevent injury and are a versatile tool as
they allow for more movement while also
providing extra stability. Some people use knee
sleeves to alleviate mild pain like arthritis.

10. Knee Braces: A brace that comes in different
shapes and designs. There are various types of
knee braces, some with rigid structures like
hinges that help protect knees after previous
injuries or surgeries. Knee braces usually provide
limited range of motion to help people slowly
regain their knee strength. If you need a knee
brace then your orthopedic doctor can
recommend the best knee brace for your
situation.

11. • BENEFITS OF KNEE WRAPS
Improve your squat: A study done in
2012 showed that wearing knee wraps improved
the performance and mechanical output of back
squats. This study had 10 men perform 6 single
back squats, 3 reps wearing knee wraps and 3
reps without them at 80% of their 1 rep max.

12. • ARE KNEE WRAPS BAD FOR YOU?
As in most things in life you have to take the
good with the bad. Knee wraps can help you lift
more weight as they aid in bouncing back from
the bottom position of the squat as they store
and release elastic energy helping to push you
up.