Lately, I have been seeing a lot of advertisements for knee wraps. They come in a lot of styles and colors, and they can look cool—to some—in the gym, but…. At least one brand claims that theirs “improves stability and flexibility.” There are times to wear wraps, as I will explain, but the circumstances in which most of these ads demonstrate their use are not such a time. First, I must say I am confused by the claim that they improve stability and flexibility, as these are contrary to one another. Stability requires minimum movement, whereas flexibility and mobility seek to increase movement.
Knee wraps are intended to stabilize the knee—particularly medially and laterally. These also serve to stabilize the patellar tendon/ligament. Unless an injury (or risk of injury) demands it, knee wraps are unnecessary. It is the role of the surrounding muscles, tendons, and ligaments to maintain mobility and stability of the knee. Unless one has a current injury or is lifting near-maximal weights, wraps may actually limit the strengthening of the knee structures.
Most frequently, I see advertisements demonstrating knee wraps during exercises like the goblet squat. (I have even seen them used during body weight squats, AKA “air squats”!) If you are not familiar with goblets squats, these are squats performed holding a dumbbell at the chest. Rarely are the dumbbells being used of significant weight—usually a 25-35 lb dumbbell. This is a far cry from the 500+ lb back squats that can put the knees at risk.
If the knee is of concern, start by strengthening the hip. It is the hip, after all, not the muscles acting on the knee, that protect the anterior cruciate ligament (ACL). The ACL is most commonly injured when the knee is hyperextended and forced inward (valgum). This can occur with contact or noncontact (e.g., when cutting or pivoting). Otherwise, proper form and appropriate intensity (i.e., weight or resistance) assures the protection of the knee joint.
Using knee wraps for any exercise less than near maximal is therefore of little benefit. These can slow progress as the muscle growth, as they tend to assist in extending the knee (a benefit for powerlifters and Olympic lifters; not so great for the fitness trainer).
When it comes to gear—e.g., wraps, belts, and compression clothing—leave these for the serious lifters pushing big weights. If the knees are “weak” work the hips and train the knee hinge through a full range of motion using safe weights—and progress appropriately.
Be your best today; and be better tomorrow.
Carpe momento!