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    How to Put on Knee Sleeves (Expert's Guide)

    How to Put on Knee Sleeves (Expert's Guide)

    Discover the ultimate expert's guide on how to put on knee sleeves, ensuring a secure and comfortable fit. With step-by-step instructions and valuable tips, you'll be able to maximize the benefits of your knee sleeves for enhanced support during workouts and daily activities.

    Jul 10,2023   |    2 Mins Read


    A common discussion we've had with other powerlifters is the difficulty of putting on knee sleeves. It's not only important to find the right size, but also to learn how to put them on correctly to maximize the benefits of knee sleeves.

    Some people swear by a snug fit, but others prefer a looser fit for better flexibility. We've heard people say it takes them three or four minutes to put on their knee sleeves, and honestly, who has that kind of time? We get it, you want to hit the platform and lift as soon as possible.

    That's why we're here to show you how to put on knee sleeves in the quickest and most efficient way possible.

    How to Put on Knee Sleeves: Step-by-Step Guide

    To help you out, here are some tips and tricks that will make the process much easier:

    1. Choose the right size: Before you even think about how to put them on, make sure you have the right size. Refer to your manufacturer's size chart to ensure you get the right fit. Read this guide: How to Measure for Knee Sleeves
    2. Position yourself properly: Find a place where you can sit and stretch your leg out straight. Avoid bending your knee as this can make it more difficult to slide the sleeve on.
    3. Fold the top half down over the bottom half: Invert the knee sleeve so it's half folded inside out. This will make it easier to slide onto your leg.
    4. Insert your foot: Slide your foot through the inverted knee sleeve.
    5. Slide it up: Once your foot is through, start to roll the sleeve up your leg and unfold the top half over your knee. Continue this until it is correctly positioned around your knee.
    6. Align the knee sleeve: The knee sleeve should be centered on your knee, providing equal support to the upper and lower parts of your knee joint.
    7. Make final adjustments: Once the sleeve is on, make any necessary final adjustments to ensure it is comfortable and snug.

    I've heard about the "upside-down-roll them up method", should I do that?

    How to put on knee sleeves properly.

    Yes, the upside-down roll-up method is quite popular among powerlifters. This technique involves flipping the sleeve upside down and rolling it up your leg, which can make the process easier, especially for tighter knee sleeves.

    I've heard about some lifters using a plastic bag to help get their knee sleeve on, is this a good idea?

    While some lifters do use plastic bags to help get their knee sleeves on, it's often an indication that the knee sleeves might be too tight. If you find yourself having to resort to this method, consider going for a slightly larger size. 

    Should I put baby powder or talcum on my knee sleeve?

    You can but it's not entirely necessary to use baby powder or talcum on your legs. The use of baby powder will reduce friction and make the knee sleeve easier to put on if you have sweaty legs.

    Do Knee Sleeves Require an Adjustment Period?

    High-quality knee sleeves like the Koprez Knee Compression Sleeve have an adjustment period with occasional tightness at first.

    The initial tightness is not necessarily a sign of an ill-fitting sleeve, but rather an indication that the material needs to adapt to your body. This is normal and should subside over time as the material starts to conform to your knee's shape and become more comfortable.

    The best way to get used to them is to wear them as normal during your workouts. As you perform your exercises and movements, the material will naturally adjust and conform to your leg's shape. Make sure to clean and wash the knee sleeves properly to extend its lifespan.

    What to Avoid When Putting On Tight Knee Sleeves?

    Forcing the sleeve onto your leg

    Forcing the knee sleeve onto your leg stretches the material beyond its intended capacity, which hampers its ability to provide adequate support to your knee. Additionally, excessive force can harm the seams of the sleeve, diminishing its durability and overall effectiveness in offering stability and protection.

    Putting on the knee sleeves too tightly

    Wearing knee sleeves that are too tight can cut of circulation, cause skin irritation, and redness.

    Wearing overly tight knee sleeves limits your range of motion, making it difficult to comfortably perform exercises or participate in activities. Additionally, tight knee sleeves can potentially restrict circulation, resulting in numbness or tingling sensations in the legs.

    Not adjusting the knee sleeve so that it is centered on your knee

    When the sleeve is off-center, it may not distribute compression and stability evenly around the knee joint, reducing its effectiveness.

    Putting on the knee sleeves on sweaty legs

    Knee sleeves should be applied on clean and dry legs to ensure they stay in place. Applying them on wet or sweaty skin can cause the sleeve to slip down.

    Using the wrong size of knee sleeves

    We recommend selecting a size that fits snugly without feeling too tight. If you find your size is in between two options, go for the smaller size.

    Frequently Asked Questions About Knee Sleeves

    Do knee sleeves have a right and left side?

    Knee sleeves don’t have a specific right or left side, but it is important to make sure that the sleeve is centered over your knee. This ensures an even distribution of compression and helps provide optimal support by stabilizing the joint.

    Do knee sleeves have a "front" and "back" side?

    Yes, the top side of the knee sleeve is usually the one with 'logo' and is typically wider and is designed to fit snugly around your thigh. This wider portion helps provide compression and stability to the upper part of your knee joint. 

    The bottom side, in contrast, is usually narrower to accommodate your calf and offer a secure fit around the lower part of your knee.

    How do I keep my knee sleeve from rolling down?

    The right size matters! Make sure your wearing right size of knee sleeves. A snug fit is key to keeping your knee sleeve in place. Material matters too. Opt for high-quality material to ensure better grip and stability.

    Koprez knee sleeves are made with a premium combination of nylon, spandex, and latex-silk for superior grip, compression, and durability. Our knee sleeves come with adjustable velcro straps so you can tighten or loosen it based on your desired level of support.

    Do you wear knee sleeves under or over leggings?

    Wearing them directly above the skin will provide the best results. The fabric of a legging can reduce the amount of compression and support that a knee sleeve provides. It can also cause the knee sleeve to slip down.

    How to measure for knee sleeves?

    The proper way to measure for knee sleeves is to measure the circumference of your kneecap and measure your thigh (4" above the kneecap). You can also use a tape measure for this. Make sure that the knee sleeve is snug and not too tight or loose.

    What should I do if my knee sleeves are too tight or too loose?

    If your knee sleeves are too tight, we recommend going for a larger size. Conversely, if the knee sleeves are too loose, try a smaller size. 

    When should I start putting on knee sleeves?

    Wear them as soon as you enter the gym to warm up and get your body ready for your workout. Wearing them during stretching, dynamic warm-up exercises, cardio, or weightlifting can help reduce stress on the joints and minimize risk of injury.


    Claire Evans worked as the content marketing manager at Koprez. Claire combined a background of writing and editing, marketing, and patient education to best serve consumers, fitness enthusiasts, athletes, and anyone who relies on the Koprez brand for helpful information.

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