Guide to Choosing the Right Knee Sleeves for Your Workouts

elbow and knee sleeves for gym and training

Guide to Choosing the Right Knee Sleeves for Your Workouts

Knee sleeves have become a popular accessory for athletes, fitness enthusiasts, and individuals dealing with knee issues. These neoprene or elastic sleeves are worn over the knee joint and offer a range of benefits that can enhance performance and provide essential support and protection. 

So, to help you out, we have created the perfect guide that will help you learn all about knee sleeves. You will also be able to choose the perfect knee sleeves, which can be a valuable addition to your fitness or rehabilitation routine.

Benefits of Using Knee Sleeves

Joint Support and Stability

One of the primary benefits of using knee sleeves is the support and stability they provide to the knee joint. The compression and warmth generated by the sleeve can help reduce the risk of physical injury and enhance your overall joint stability. 

Knee sleeves are particularly useful for activities that involve repetitive knee movements, such as squatting, running, and weightlifting.

Pain Relief

If you’ve experienced knee pain or discomfort, knee sleeves can offer relief. The compression they provide can help increase blood flow to the area, which helps in reducing inflammation and promoting faster recovery. 

Many individuals with conditions like osteoarthritis, tendinitis, or minor sprains find knee sleeves to be a simple yet effective solution for managing their pain and discomfort during physical activities.

Injury Prevention

Knee sleeves are not just for those who are already dealing with knee issues. They are also an excellent tool for preventing injuries. 

Athletes, especially in high-impact sports like CrossFit, powerlifting, and weightlifting, often use knee sleeves as a proactive measure to reduce the risk of injury. The support and compression can help protect the knee joint from potential stress and strain.

Improved Performance

Whether you’re a professional athlete or just starting your fitness journey, knee sleeves can contribute to improved performance. The added stability and support they provide can enhance your confidence when lifting heavy weights or performing high-intensity movements. This amazing boost in confidence can lead to increased performance and more efficient workouts.

Compression Benefits

The compression provided by knee sleeves is not limited to the knee joint alone. They can work towards improving blood circulation and reducing muscle soreness. Additionally, knee sleeves aid in the recovery process.

After a challenging workout, wearing knee sleeves can assist in flushing out metabolic waste products from your muscles, reducing the likelihood of post-workout soreness and fatigue.


Knee sleeves are incredibly versatile and can be used for various sports and fitness activities. 

Whether you’re into weightlifting, running, cycling, or any other sport that places strain on your knees, knee sleeves are adaptable and can provide the necessary support and protection.

How to Choose the Best Knee Sleeves for Workout?

Knee sleeves are a versatile and beneficial addition to your workout gear, providing support, protection, and comfort to your knees during various activities, from weightlifting to running. But with a multitude of options available, choosing the right knee sleeves can be overwhelming. 

Below, we’ll guide you through the essential factors to consider when selecting the best knee sleeves for your workout needs.

Determine Your Purpose

The first step in choosing the best knee sleeves is to determine your primary purpose. Are you looking to enhance your performance in powerlifting, reduce knee pain during running, or prevent injuries during cross-training? Your intended use of knee sleeves will help narrow down your options.


Knee sleeves are generally made of neoprene or a combination of materials like neoprene and elastic. 

Neoprene sleeves provide strong compression and warmth, which is excellent for stability and injury prevention. Elastic sleeves offer a more flexible, lightweight option, suitable for sports that require greater mobility, like CrossFit. We recommend that you consider the material that aligns with your workout goals.

Size and Fit

Proper sizing is crucial for the effectiveness of gym knee sleeves. They should be snug but not overly tight, ensuring they stay in place during your workouts. 

Knee sleeves generally come between 3 mm and 7 mm. Most brands offer sizing guides on their websites, so measure your knee circumference accurately and refer to these guides when making a purchase.

Thickness and Length

Knee sleeves come in various thicknesses and lengths. Thicker sleeves offer more compression and support, making them ideal for heavy lifting and powerlifting. Thinner sleeves are better for activities that require greater flexibility, such as running and cycling. 

The length of the sleeve also matters, as some cover only the kneecap, while others extend above and below. We recommend that you choose the thickness and length that suit your workout style.

Consult with a Professional

If you have pre-existing knee issues or are unsure about the type of knee sleeves to choose, it’s a good idea to consult with a healthcare professional. We suggest that you visit a physical therapist or orthopaedic specialist. Such professionals can provide tailored advice based on your individual needs.

5mm Knee Sleeves vs 7mm Knee Sleeves

Heavy Compound Movements

If your focus is on heavy compound movements like powerlifting, where knee protection and support are paramount, a thicker 7mm neoprene knee sleeve from Rappd is the ideal choice. The added thickness ensures that your knees are well-protected during heavy lifts. A snug-fitting 7mm sleeve helps you feel secure as you come out of the squat.

Functional Fitness Workouts

Functional fitness workouts encompass a wide range of exercises, including both strength and cardio-based movements. For such versatility, a 5mm neoprene knee sleeve is often the preferred option. It strikes a balance between support and flexibility. 

If you need extra support during your functional fitness workouts, a 7mm neoprene sleeve can be beneficial. But we recommend that you consider the comfort factor, especially during extended workouts.

Weightlifting & Power Movements

Athletes engaging in weightlifting and power movements need gym knee sleeves for their warmth, support, and stability without compromising mobility. Both 5mm and 7mm neoprene knee sleeves can cater to this. 

When choosing a knee sleeve for weightlifting, focus on mobility. We recommend that you opt for a sleeve that offers the necessary support without limiting your range of motion.

Joint Warmth

If your primary goal is to keep your joints warm without going into heavy or specific workout types, a 5mm or thinner knee sleeve is the way to go. It can provide the warmth you need for various activities without being overly restrictive.

Final Word

Whether you’re a powerlifter looking to maximise your lifting potential or a CrossFit devotee aiming for peak performance and protection, the right knee sleeves can significantly impact your training experience. Keep in mind that the right knee sleeves can improve your performance, protect your knees, and contribute to a safer and more comfortable workout experience. 

Before purchasing knee sleeves, consult with a healthcare professional or a fitness expert to ensure they are the right choice for your specific needs. When used appropriately, knee sleeves can be a valuable addition to your fitness or rehabilitation routine, helping you stay active and injury-free.

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