Knee bandages: When to use them and what thickness to choose?

Knee braces (or knee sleeves) are an important aid for athletes of all levels. They help stabilize the knee joint, reduce the risk of injury, and support performance, especially during strength exercises such as squats, lunges, or weightlifting.

Why use knee bandages when exercising?

• Knee stability: Bandages help keep the knee in the correct alignment and reduce the risk of hyperextension.
• Performance support: Compression and joint reinforcement allow for heavier and safer repetitions.
• Pain prevention: Especially when training regularly with weights, they can relieve pressure on the knee joint.
• Increased comfort: The knee stays warm, which increases blood flow and improves mobility.

How to choose the right thickness of bandages?

Bandages are most commonly manufactured in thicknesses of 3 mm, 5 mm, 7 mm, and 9 mm. Each has a different use:

• 3 mm – thin and flexible, suitable for everyday wear, rehabilitation, light exercise, or cardio.
• 5 mm – a versatile option, ideal for functional training, CrossFit, or fitness. They combine support and flexibility well.
• 7 mm – strong support, recommended for strength training, powerlifting, or heavy squats. Provides high stability.
• 9 mm – extremely strong bandages designed for weightlifters or powerlifters at a competitive level where maximum reinforcement is needed.

Who are knee bandages suitable for?

Knee bandages can be used by:

• Beginners – to prevent pain and provide greater confidence when learning squat technique.
• Advanced exercisers – to support performance and safety during strength training.
• Athletes after injury – as part of protection when returning to training (always after consulting a physical therapist).
• Powerlifters and weightlifters – for competitive training and maximum knee load.

What types of exercises are bandages suitable for?

• Squats (with a barbell or your own weight)
• Lunges, leg press, hack squats
• Weightlifting – clean and jerk, snatch
• CrossFit – demanding metcons and heavy WODs

What to look for when choosing?

• Check the size according to the table – the bandages must hold firmly but not constrict.
• Choose according to the type of training and intensity.
• Remember that bandages are not a substitute for proper technique.

Conclusion

Knee bandages are a great aid for anyone who wants to exercise more safely and effectively. With the right choice of thickness and use according to the type of training, they will become an integral part of your equipment. If you train regularly and hard, 5mm or 7mm bandages are an ideal investment for your health and performance.

TIP: In our e-shop, we offer knee wraps of various brands and thicknesses – choose the right one for you!