Knee Wrap For Weightlifting

The deadlift and squat are two excellent exercises for developing muscles of the lower body. But if performed incorrectly or without the proper support, they can cause severe injury. While performing dead lifts or squats, it's nearly impossible to maintain proper form without elastic knee wraps. Knee wraps allow for the hinging movement of the knees while supporting the many thin ligaments within and around the knee capsule.

Wrapping Technique for Heavy Lifting

To properly wrap the knee for heavy lifting, sit on a chair and start with the elastic wrap rolled up. With your knee straight, begin wrapping at the back of the leg, directly below the knee. Circle the wrap around the knee from inside to outside. This helps protect patellar tracking. Wrap each section of the knee twice before moving upward in half-inch segments. Stop wrapping above the knee, approximately 10 centimeters above the patella. Make the wrap snug, but not so tight that it cuts off circulation to the lower leg. When finished wrapping, tuck the end in securely or use the metal tabs that come with the wrap to fasten the end.

Less Heavy Lifting

If you're lifting lighter weights, you could wrap as above, but start slightly lower on the shin. Wrap the lower shin area tightly to properly support the ligaments. Progress up and wrap the knee capsule lightly to ensure that the kneecap doesn't grind into the femoral condoyle. Wrap tightly again above the knee and tuck or clip to secure the end of the wrap.

Prevent Injury

Wrapping the knees before lifting heavy weights and lifting with proper form should reduce the pulling forces on the lower quads, where they anchor to the patella. The goal is to significantly reduce the chance of suffering a detached quadriceps tendon or muscle.

Proper Instruction and Form

An elastic knee wrap can provide additional stability, but if you perform a movement incorrectly the knee wrap alone can't prevent injury. The correct form for performing a squat involves sitting back into the squat and allowing the shins to remain vertical. The movement looks like sitting down on a chair. Performing dead lifts and squats with heavy weights requires instruction and practice. Don't try it without medical clearance and professional instruction.