Improper technique and doing too much too soon are some of the main causes of injuries in the gym. Weak quadriceps, hamstrings and glutes can promote injury by forcing the knees to take more pressure than they should. Without proper stabilization, many injuries are possible. Using knee wraps for deadlifts supports the joint and keeps it in a normal range of motion. However, they must be applied properly to be effective.
Pressure on Knees
When you walk, during each step, your knee must bear most of your body weight. It must withstand nearly twice your body weight during running. While performing a deadlift, the pressure drastically increases. For example, if you weigh 180 lbs. and are performing a deadlift of 400 lbs., that is a total of 580 lbs. Divide this by two for each leg and it equals 290 lbs. of pressure on each knee joint. Extreme pressure paired with improper form greatly increases risk of injury.
Proper Deadlift Form
Improperly performing the deadlift can cause serious injury, mainly to the lower back. Stand with feet hip-width apart. Place hands shoulder-width apart, using weight straps if needed. Squat down so your thighs are at least parallel to the floor. Keep the lower back straight, and pull the shoulder blades together. The knees should not pass the toes. Keep your head up and look forward throughout the entire movement. Do not use your arms during the lift, except to hold the weight. All lifting comes from the legs, hips and back. Stand up straight and hold for a second. Lower the weight back down in a smooth, controlled manner.
Overview of Knee Wraps
The knee is the joint where the thigh and leg bone meet. Cartilage and the knee cap are located here as well. Without proper strength or adequate support, injury will occur. Under excessive pressure, cartilage can be damaged, tendons can be overstretched or torn, and the joint could dislocate. Using a knee wrap compresses the joint, allowing it to fully support the load and prevent any possible injuries. However, if not applied correctly, the knee wrap can restrict movement.
Applying Knee Wraps
You can either use an elastic wrap or a pre-made knee wrap. When applying elastic wrap, sit down first, leg extended. Start 2 to 4 inches below the knee cap. Moving upwards, overlap each previous wrap by about half the width of the band, going as high up the leg as you prefer. There should be no great impairment of motion or numbness. To apply a pre-made knee wrap, sit down first, leg straight. Place it on the knee in a comfortable position. It should be firm but not overly tight.
