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EVERYTHING YOU 'K'NEED TO KNOW ABOUT KNEE WRAPS

Now that gyms are opening up again, itu2019s time for me to get back to the squat rack. Iu2019m noticing more and more people these days wearing some type of wrap or sleeves on their knees, it got me thinking a few things.<br><br>

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EVERYTHING YOU 'K'NEED TO KNOW ABOUT KNEE WRAPS

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

  2. 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?

  3. 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.

  4. 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.

  5. 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.

  6. 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.  

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

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