By Should You Wear Elbow & Knee Sleeves or Wraps While Weightlifting?
Evidence Based
If you don’t get geeked by fitness gear, gadgets, and gizmos, I understand.
Such gewgaws are like supplements—unnecessary and usually a lot of sizzle with very little steak.
Also like supplements, however, if you have the budget and inclination, there are a few workout “accessories” you may want to invest in.
A good weightlifting belt and pair of squat shoes can make a marked difference in your lower-body workouts, for example.
What about joint sleeves and wraps, though? Do they do anything or are they the BCAAs of training trinkets?
Let’s start with sleeves, which are tight-fitting (usually neoprene) . . . uh, sleeves . . . you wear over your knees or elbows.
People often use sleeves to improve joint comfort and stability during heavy sets, and studies on knee sleeves in particular show they do just that.
There’s more, too.
Research shows that knee sleeves can also increase squat 1RM strength, improve muscle coordination, and increase muscle and joint temperatures (which in turn can enhance quadriceps performance).
YMMV, but I’ve squatted with and without knee sleeves many times over the years, and I can say with certainty that I perform slightly better with them than without.
As for using elbow sleeves when bench and overhead pressing, I don’t know of any research on this, but it’s fair to assume it may be of benefit as well. I myself have never bothered for whatever reason.
Now, wraps are a different kettle of fishsticks.
These are long strips of stiffly elastic material that you very tightly twine around your knees or elbows before squatting or pressing.
Unsurprisingly, wraps don’t improve comfort, but studies do show that knee wraps can increase the amount of weight you can squat.
Interestingly, however, in one experiment, although knee wraps helped participants move more weight, they also reduced the amount of force their leg muscles produced while lifting. Theoretically, then, if used often, knee wraps could impair muscle growth.
Sleeves, on the other hand, don’t appear to have this unwanted side effect.
So, in summary:
- Neoprene knee sleeves may help you perform slightly better in your lower-body workouts if you feel better wearing them than without.
- Anyone who enjoys such knee sleeves may also want to try neoprene elbow sleeves when benching and overhead pressing.
- Knee wraps are best left to strength athletes whose primary focusing is lifting as much as they possibly can when they step on the platform.
And as for which sleeves you should buy, I use these ones from Rehband, but SBD also makes excellent sleeves. Make sure to buy the right size for your joints, too—don’t size down thinking that even tighter is better.
So much for sleeves and wraps.
+ Scientific References
- Sinclair, J., Mann, J., Weston, G., Poulsen, N., Edmundson, C. J., Bentley, I., & Stone, M. (2020). Acute effects of knee wraps/sleeve on kinetics, kinematics and muscle forces during the barbell back squat. Sport Sciences for Health, 16(2), 227–237. https://doi.org/10.1007/s11332-019-00595-5
- Lake, J. P., Carden, P. J. C., & Shorter, K. A. (2012). Wearing knee wraps affects mechanical output and performance characteristics of back squat exercise. Journal of Strength and Conditioning Research, 26(10), 2844–2849. https://doi.org/10.1519/JSC.0b013e3182429840
- Mazzuca, S. A., Page, M. C., Meldrum, R. D., Brandt, K. D., & Petty-Saphon, S. (2004). Pilot study of the effects of a heat-retaining knee sleeve on joint pain, stiffness, and function in patients with knee osteoarthritis. Arthritis Care and Research, 51(5), 716–721. https://doi.org/10.1002/art.20683
- Herrington, L., Simmonds, C., & Hatcher, J. (2005). The effect of a neoprene sleeve on knee joint position sense. Research in Sports Medicine, 13(1), 37–46. https://doi.org/10.1080/15438620590922077
- Machek, S. B., Cardaci, T. D., Wilburn, D. T., Cholewinski, M. C., Latt, S. L., Harris, D. R., & Willoughby, D. S. (2021). Neoprene Knee Sleeves of Varying Tightness Augment Barbell Squat One Repetition Maximum Performance Without Improving Other Indices of Muscular Strength, Power, or Endurance. Journal of Strength and Conditioning Research, 35(Suppl 1), S6–S15. https://doi.org/10.1519/JSC.0000000000003869
- Sinclair, J., Mann, J., Weston, G., Poulsen, N., Edmundson, C. J., Bentley, I., & Stone, M. (2020). Acute effects of knee wraps/sleeve on kinetics, kinematics and muscle forces during the barbell back squat. Sport Sciences for Health, 16(2), 227–237. https://doi.org/10.1007/s11332-019-00595-5
If you enjoyed this article, get weekly updates. It’s free.
Sending…
Great! You’re subscribed.
100% Privacy. We don’t rent or share our email lists.
You May Also Like
Our Most Popular Evidence-Based Articles
Our 100% “It’s-On-Us” Money-Back Guarantee
No matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Doses
Great ingredients aren’t enough to make a great product—you also need correct doses.
That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.
Made in USA
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Lab Tested
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients & Doses
Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.
Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
