Knee Sleeves: When to Use Them and How to Choose the Right Thickness

Knee sleeves are an essential piece of gear for athletes at all levels. They help stabilize the knee joint, reduce the risk of injury, and support performance, especially during strength exercises like squats, lunges, and weightlifting.

Why use knee sleeves during workouts?

• Knee stability: Sleeves help keep the joint aligned and reduce the risk of twisting.
• Performance boost: Compression and support allow for safer and more powerful reps.
• Pain prevention: Especially useful for frequent lifters to reduce joint stress.
• Comfort: Keeps the knees warm, improving blood flow and mobility.

How to choose the right thickness?

Knee sleeves are commonly available in 3 mm, 5 mm, 7 mm, and 9 mm thicknesses. Each serves a different purpose:

• 3 mm – thin and flexible, ideal for everyday wear, rehab, light workouts, or cardio.
• 5 mm – the most versatile option, perfect for functional training, CrossFit, or general fitness. Balances support and mobility well.
• 7 mm – provides strong support, recommended for strength training, powerlifting, or heavy squats.
• 9 mm – extremely stiff sleeves used by elite lifters and powerlifters who need maximum support.

Who should use knee sleeves?

Knee sleeves are great for:

• Beginners – for injury prevention and confidence when learning squat technique.
• Intermediate and advanced lifters – for performance enhancement and joint protection.
• Athletes recovering from injury – for safe return to training (always consult a physiotherapist).
• Competitive lifters – essential gear for high-intensity lifting sessions.

Best exercises to use knee sleeves for:

• Squats (bodyweight and barbell)
• Lunges, leg press, hack squats
• Weightlifting – clean & jerk, snatch
• CrossFit – high-intensity WODs and metcons

What to consider when buying?

• Always check the size chart – sleeves should be snug but not cut off circulation.
• Choose based on your training style and intensity.
• Remember that sleeves don't replace proper technique.

Conclusion

Knee sleeves are a smart investment for anyone looking to train harder and safer. With the right thickness and proper use, they’ll become a staple in your gym gear. If you're training regularly and lifting heavy, 5mm or 7mm sleeves are the perfect choice for joint health and performance.

TIP: Check out our online shop for a full range of high-quality knee sleeves in various sizes and thicknesses!