Knee sleeves are a must-have for many strength athletes, providing stability and compression during heavy lifts. Despite their benefits, putting on knee sleeves can be tricky.
Wondering how to put on knee sleeves? I’ll guide you through the step-by-step method for putting on this piece of workout equipment and highlight common mistakes that might be complicating things for you.
Why Is It Difficult to Put on Knee Sleeves?
In spite of the fact that it would be more convenient if knee sleeves could be easily put on, they are more like trying to squeeze into a pair of jeans that are too tight. This is especially true when considering the premium and long-lasting materials that are used in Tuffwraps knee sleeves.
When it comes to putting on knee sleeves, there are a few variables that contribute to the difficulty:
Personal Structure and Leg Dimension
Powerlifters have different proportions of body parts, and this includes different sized legs. Wearing knee sleeves could be more of a challenge for some people due to the unique shapes of their thighs and calves. Athletes who have built up their leg muscles will find this particularly difficult, since the sleeves will need to extend to accommodate their larger muscles.
People who have bigger quadriceps but smaller calves usually have an easier time getting their knee sleeves to stay put.
The knee sleeves from Tuffwraps are designed to fit a wide range of body shapes, but it's important to choose the correct size so they stay put while you work out.
Tightly Fitting and Firmly Secure
Knee sleeves are designed to offer crucial support and stability during powerlifting sessions, especially for squats and deadlifts. To effectively perform this role, they need to fit snugly and securely.
This tight fit is important to keep the sleeve in place and provide the required compression throughout your workout. However, this same snugness can make putting them on a bit challenging.
Durability and Premium Quality Material
The materials used in knee sleeves greatly impact their performance and durability. High-quality knee sleeves, such as those from Tuffwraps, are constructed from resilient materials intended for long-term use. These materials are engineered to offer the ideal mix of support, compression, and flexibility. However, their durability and robustness can make the sleeves a bit challenging to put on at first.
As the material molds to your body and you get more familiar with the process, wearing the knee sleeves should become easier over time.
How to Put on Tight Knee Sleeves?
Step 1: Select the right size
Before putting on your knee sleeves, make sure you have the correct size. Refer to Tuffwraps’ sizing chart to find the right fit based on your measurements, or try borrowing a pair from a friend to see which size suits you best. You can also read our guide on how to measure knee sleeves before you make a purchase. The proper size will offer the necessary support and compression without sacrificing comfort or mobility.
Step 2: Fold the Knee Sleeve in Half
Start by folding your knee sleeve in half, aligning the top edge with the bottom edge. This makes it easier to slide onto your leg, especially if the sleeve is very tight.
Step 3: Take a Seat with One Leg Stretched Out
Find a comfortable seat, like a bench or chair, and extend the leg you want to put the knee sleeve on. Keep your leg straight and relaxed.
Step 4: Place the Folded Sleeve over your Calf and Slide it in
Slide your foot through the folded knee sleeve so that the fold is at the top and the edges are at the bottom. Pull the sleeve up onto your calf, positioning the top edge just below your knee joint.
Step 5: Open up the Sleeve
Unfold the knee sleeve by pulling the top half up over your knee. The top should rest a few inches above your knee, with your kneecap centered in the middle of the sleeve.
Step 6: Find the Right Fit by Adjusting the Sleeve
Adjust the knee sleeve to ensure it's centered over your kneecap and providing even compression around your knee joint.
Step 7: Check and Avoid Folds and Wrinkles
Check the knee sleeve for any folds or wrinkles, as these can cause discomfort and reduce its effectiveness during your workout. Smooth out any creases to ensure a comfortable fit.
Related: Knee Sleeves vs. Knee Wraps
How to Put On Knee Sleeves Following a Warmup?
This next technique is especially helpful for those who like to work up a sweat before putting on their knee sleeves.
- Start by taking a plastic bag that has been cut open so it lies flat. Wrap this piece of plastic around your shin.
- Use a roll-down and pull-up method to slide the sleeve over the bag. This approach allows you to grip both the sleeve and the bag easily, reducing friction as you pull the sleeve into place.
- Once the sleeve is positioned correctly, simply remove the plastic bag from underneath and repeat the process on the other leg.
Do I Put My Knee Sleeves Wrong If They Bulge Behind My Knee?
One of the following may be the cause of your knee cuffs bunching up behind your knee:
Overworn Knee Sleeves
Over time, knee sleeves can lose their elasticity and shape, causing them to bunch up and become less effective. If you’ve been using your knee sleeves for a long period, it might be time to replace them with a new pair.
Not the Right Fit
Bunching can also indicate that your knee sleeves are not the right size or fit for your legs. If the sleeves are too large or too small, they may not sit properly and can bunch behind the knee.
Not the Right Application
Bunching may occur if you don’t properly unfold and adjust the sleeves when putting them on. Ensure you unfold the sleeve once it’s in place below your knee, smoothing out any wrinkles or folds. Once fully extended, make sure it’s centered over your kneecap and provides even compression around your knee joint.
Avoid these Mistakes when Wearing Knee Sleeves
Knee sleeves tend to be tough to put on. Therefore, it is essential to avoid making the task much more challenging by committing any of the following mistakes:
1. Never Put on Knee Sleeves when Sweaty
Putting on tight knee sleeves when your skin is sweaty can make the process even harder. The moisture causes the material to stick, making it difficult to slide the sleeve up your leg.
2. Avoid Clothing Under Knee Sleeves
When knee sleeves are worn over clothes, they become less effective and you run the risk of slipping while working out. Wear them directly on your skin for the best possible compression, stability, and support.
3. Avoid Removing Your Knee Sleeves in Between Sets
Although it may be enticing to remove your knee sleeves between sets for some relief, the repetitive process of taking them off and re-putting them on can be both time-consuming and exhausting. Attempt to maintain their presence during your routine, removing them only after you have completed all exercises that necessitate knee support.
4. Do not Use Too Much Force
Although putting on tight knee sleeves can be challenging, using too much force can damage the material and strain your muscles and joints. Take your time and gently work the sleeve into place. If you find it impossible to position the sleeve without excessive force, you might need a larger size.
5. Remember to Provide Appropriate Care and Maintenance
Taking care of your knee sleeves is crucial. Follow the manufacturer’s instructions for cleaning and maintenance to ensure they remain effective and durable. This includes regular washing and allowing them to fully dry to prevent odors and maintain their elasticity.
Is a Break-in Period Needed For Knee Sleeves?
Knee sleeves, like those from Tuffwraps, may feel tight initially, but they will mold to your legs after a few workouts, becoming more comfortable. There isn’t a formal break-in period; just wear them during exercises, and the material will adapt to your leg shape and movement. Quality sleeves should maintain their elasticity and support over time. If they become too loose quickly, the quality may be poor. Always follow the manufacturer’s care instructions to prolong their lifespan.
