Should i wrap my knees for squats

But there's a downside to using wraps also. Wearing them while squatting under percent or so is counterproductive to providing adaptive overload to various tissues comprising the knee. Simply, the wrap absorbs the stress instead of the tissues, so they never get stronger. If you still insist on using them, go ahead and do so, but with the following points in mind.

When buying knee wraps, opt for the ones that 1 weigh the most more fabric equals greater protection, and 2 that stretch out to at least feet in length more times around the knee equals greater protection. Do not purchase wraps that are bulky, heavily elasticized and stretch out to under fifteen feet. Tightness from elasticity does not afford you any real support!

An alternative more suitable for fitness and bodybuilding, perhaps, is to wrap tightly around the upper shin where the patellar ligament attaches , then more loosely wound over the kneecap itself this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself , then tightly wound over the lower quarter of the thigh. Whenever you squat, hack squat, or leg press, your foot position is an important variable in determining not only the results you'll obtain from the exercise, but also the safety of your knee joints.

The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the lower quadriceps and the quadriceps tendon at it's attachment to the patella.

This translates to significantly reduced chances of avulsing detaching your quadriceps tendon or tearing your quads during heavy squatting. The chances of your patellar tendon avulsing from your tibia are a bit less, but nonetheless omnipresent. Although each individual must determine their own best stance exercise per exercise based on their own anatomical peculiarities such as height and leg length , the following variables must be taken into consideration:. The quadriceps muscles can contract more efficiently when the feet are pointing slightly outward.

They should never point straight ahead. If you squat with a very wide stance, your adductors tend to assist the quads. This can result in stress to the medial collateral ligament, abnormal cartilage loading, and improper patellar tracking.

During the descent phase of any type of squat, do not allow the knees to extend beyond your feet. The farther your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament. Make sure that your knees point in the same direction your feet are pointing during the descent and ascent. Because of weak quads, many lifters inadvertently turn their knees inward during the ascent, placing great stress on the medial ligaments of the knee.

Although many top bodybuilders advocate a close stance for the purpose of isolating the outer quads, this is a myth, and it places you at risk, particularly since you'll have to use a lot of back to execute the lift, or if you use heels place great shear and compression on the knees.

The best way to squat is to put your feet in a position where they can generate the greatest opposing force to the weight "the athletic position". Warm up thoroughly before squatting. Your muscles and other tissues of the knee joint love warmth! Remember the analogy, cold taffy breaks, warm taffy doesn't. Maintain reasonable flexibility in the joints of your lower extremities and back. Many knee injuries can be traced back to poor position resulting from inflexibility.

Finally, be careful in the exit out of the rack, and getting "set" in the squat stance. After lifting the weight off of the pins, you should take just one step backward and immediately assume your squatting stance.

This takes time to master, but eventually all the minute adjustments can be pared down substantially. Once set in the stance, keep your feet "nailed down" for the duration of the set. Many people "fidget" with their feet and toes between reps which can cause a variety of problems ranging from a break in concentration to a loss of balance—and attendant stress on your knees.

Chondromalacia patellae: Softening of the articular cartilage of the patella that is produced by osteoarthritic degeneration. Such cartilage is unsuited for the high compressive loads and frictional forces involved in squatting, and roughening of the underside of the kneecap is common. Other causes include aging, repetitive overuse, and faulty biomechanics due to genetics.

PFPS is further characterized by crepitus noise , without instability. PFPS is considered to be a tracking problem of the patella, caused by an imbalance between the medial and lateral quadriceps. Any weight lifter or high-performance athlete who works with compound movements or plyometric jump-based exercises and has no prior knee issues. If you have had a knee injury or surgery, we recommend looking into using a knee brace.

Knee wraps are similar to the elastic and durable material used to make wrist wraps. Easy to adjust, knee wraps are designed to be wrapped around your knee in a spiral. They are intended to be worn during exercises where a large weight load places the joints and connective tissue under a great deal of stress such as squats. Knee wraps are typically worn by competitive powerlifters and bodybuilders.

During the downward phase of your squat, for example, the knee wrap will tighten, allowing a massive surge of elastic energy to be stored. This energy is released during the upward phase, and this allows you to lift heavier weights during compound or Olympic exercises such as squats. Knee wraps are also said to reduce stress on the quadriceps tendon, which attaches to the quadriceps and the patella. How do knee wraps allow lifters to lift the heavier weight?

The energy stored in the knee wraps is helpful during the eccentric phase of the squat, which acts as a propellant to move the lifter upwards and complete the move rep. Other moves you might see knee wraps being used on include leg press, deadlift, and other squat variations. Why use knee wraps? Aside from the above mentioned reasons people use knee wraps, they also allow more weight to be moved at a faster pace.

Knee wraps are also useful in reducing the pressure and strain on tendons located in the quadriceps. As with any supportive material, overuse can result in the body adapting to the added support, causing weaker muscle strength which can lead to injuries.

Limit using knee wraps and supportive gear to assist with the heaviest lifts or one rep maximum. Everyone will have their own preference but there are two major ways of applying knee wraps. In the video below, we show you the spiral technique. The spiral technique teaches you to start below the knee and wrap the material around it in a spiral method until you run out of material.

The second option on how to use knee wraps is called the cross technique. The nice thing about most knee wraps is that they feature a velcro strap that makes it easy to secure the wrap in place. So which option is best: knee wraps or knee sleeves? Should you wear knee wraps or knee sleeves?

There are some things to be conscious of when choosing either knee wraps or knee sleeves. When it comes to knee wraps, some gym-goers with knee pain can experience added pain due to the increased friction created by knee wraps.