fitness sports knee pads

It is recommended for novices who train with heavy weights, have old knee injuries, and whose movement patterns have not yet stabilized.； Trainers who perform low-intensity aerobics on a daily basis, perform standard movements, and have no discomfort in their knee joints do not need to wear them at all. Blindly following the trend or deliberately rejecting it may cause additional damage to the knees.

To be honest, I went through a lot of pitfalls when I first started practicing squats. At that time, I had just practiced for 3 months. I dared to sprint 100kg like the old man before I understood the movements. When I reached the third squat, my knee suddenly buckled inward. I was shaking when I walked down the stairs that night. The pain lasted for almost a week. Later, I honestly bought a 7mm neoprene knee sleeve and wore it every time I did leg training. At the same time, I followed the coach to change the movements. After practicing the quadriceps for two months, after the movement became stable, I usually don’t wear it when doing squats of 80kg. I only take it out when I push the limit weight of more than 120kg.

In fact, there have always been quite large differences in knee pads in the industry. I know an older brother who competes in provincial powerlifting competitions. He has been training for 12 years. He wears knee sleeves almost every time he trains his legs. He also wears knee braces when he goes to the limit. The condition of his knee joints during the physical examination last year was better than that of many 20-year-old boys who are not exercising. His logic is simple: the pressure on the knee joint under heavy weight is several times the body weight. The knee brace can provide an extra layer of support for the ligaments and meniscus, and can also provide a little rebound force to help you get past the sticking point. As long as you are not fully dependent on it, it will not cause muscle degradation at all.

But my friends in the rehabilitation department are right. A student I taught before only had occasional popping in his knees when he first started working out. He saw a video saying that knee pads can protect his knees. Whether he was running, practicing yoga or dancing Pamela, he wore a thick knee sleeve. After wearing it for half a year, his muscle strength was measured. It was found that the strength of the medial head of the quadriceps was 30% weaker than the other side, and the popping was more serious. Later, he was asked to take off his knee pads and practice silent squats and clam pose three times a week. Within three months, the sound disappeared. To put it bluntly, if you wear knee pads no matter what kind of exercise you do, the knee pads will dry up all the parts of the muscles that should be used to exert force and bear force. The surrounding muscles will naturally become weaker and weaker and more susceptible to injury.

In fact, there are not so many bells and whistles when choosing knee pads. The most important thing is to adapt to your sports scene. I made a mistake before and used the knee braces I used for leg training to play badminton. After running for ten minutes, the crooks of my legs were sore and the hard knee braces were stuck and I couldn't even move forward. If you usually do running and jumping sports, such as skipping, playing badminton, and aerobics, you can choose a thin knee pad with soft spring strips on both sides and openings at the patella position. It can limit the lateral dislocation of the knee without affecting the normal movement of the joints. It is close-fitting and breathable. If you are practicing powerlifting or heavy squats and deadlifts, then be honest and buy 7-9mm neoprene knee sleeves. Don’t buy a large size. You will have to work hard to pull them up when you put them on. It is effective when there is obvious tightness above the knee. If they are loose, they are not worn at all. Don't use those kind of knee-bands for daily use. They are usually only worn when pushing the limit in competitions. The rebound force is too strong, and your own muscles will be bounced without exerting enough force, but it is easy to cause hidden injuries.

There is another pitfall that I have to remind you. Don’t think that wearing knee pads will give you a “gold medal to avoid death”. It’s okay to do random movements. Last month, there was a young man in the gym who dared to squat 140kg while wearing a very expensive knee brace. His waist was bent like a shrimp but he still struggled to hold it up. When he got up, he suddenly lifted his waist and went to the hospital. Knee pads are always the last line of defense, they don’t give you confidence, and your movement standards always come first. If the knee pads feel stuffy in the summer, take them off to let some air out between sets. Wear them only during formal sets, and they will feel much more comfortable.

In fact, knee braces are just a tool in the final analysis, no different from the belts you use for back exercises or the belts you use for deadlifts. Don't hold it on when it's time to use it. Your knee already has an old injury and you insist on holding on without wearing it. In the end, you will be the one who hurts. Don't wear it as a "talisman" every day when you don't need it. You know the condition of your knees best. Stop if you feel any discomfort when practicing. Don't push the weight. It is more effective than any expensive protective gear.