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Proper way to use knee wraps??
- Thread starter ArizonaFeeds
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Answered my own question.
HOW TO USE KNEE WRAPS
Subject: Re: Directions for knee-wrapping
There is no exact method for wrapping knees, but I can tell you what is most
common. Start about one full wrap width below the knee, and wrap up
overlapping by half the width of the wrap. Wrap up as far as you like, and
then down again as far as you can. Some like to criss-cross over the
kneecap, its a matter of taste.
But most important is the tightness. Powerlifters want to get some help
from the wrap, so they pull the wrap as tight as it will possibly go. So
tight you can't stand around more than a minute before your lower legs start
to go numb. I see alot of lifters in the gym who wear wraps for the whole
workout. They can't possibly be helping or even protecting your knees much,
if they are so loose they are comfortable for 1 - 2 hours.
I hope this helps.
Mike Armstrong
President, Canadian Powerlifting Union
-----------------------------------------------------
Subject: Re: Directions for knee-wrapping
Date: Thu, 14 Mar 96
From: Peter Haase <[email protected]>
I am assuming you have wraps like mine, which are cotton/spandex strips,
about three inches wide by about 4 feet long. The material is the same
stuff they use for jockstrap waistbands.
The wraps should be rolled before you put them on.
1. Sit down. You cannot effectively wrap your knees while standing up.
2. Extend the first leg so it's basically straight. Relax the leg.
3. Take the first roll in one hand, and grab the loose end with the
other. Put the loose end behind your knee, just below the joint. One long
side of the wrap should be aligned with the crease in the back of your
knee, so when you bring it around you have covered the lower portion of
your knee.
4. Unroll the wrap around the lower portion of the knee, pulling it
snugly (but not tightly) enough so that it holds the loose end in place.
5. Continue unrolling the wrap around the knee, being careful to wrap
with an even snugness all the way up. You want to stretch the wrap
somewhat - NOT all the way. If you stretch it too much, there won't be
any "give" and you'll strangle your knees. Too little stretch and there
won't be enough support, and the wraps will fall off. (Not fun to have
happen when you're doing heavy reps.)
6. Unroll the wrap until it covers the upper part of the knee. You should
"plan" the wrapping so you start at the bottom of the knee and end at the
upper part. You don't need to go too far down on your upper calf, or too
far up on your lower thigh. But this is a matter of individual
preference. Emphasize supporting the kneecap from below and from above.
When you've unrolled all the wrap, tuck the loose end in securely
wherever you can. I wrap in one layer, from bottom to top, but you could
use two layers, bottom to top to bottom if you want to and your wraps are
long enough.
7. Bend your knee a bit. Then stand up and try squatting in place. Your
knee should bend reasonably easily, without restriction. If it feels like
nothing's on, then the wrap is too loose. Rewrap. If you feel the blood
getting cut off to your lower leg, or if you cannot comfortably bend your
knee more than 90 degrees, the wrap is too tight. Rewrap. Again, when
gauging how much to stretch the wrap, pull it to maximum stretch, then
shoot for somewhere halfway between that point and unstretched.
8. Repeat with the other leg, then retest again for proper tension.
9. When you're done, re-roll the wraps so they'll be ready for the next
time. Periodically, bring them home and throw them in the wash. They get
grungy fast but gradually, and after washing them you'll be surprised how
dirty they were.
Beyond this, you're on your own. You will find you know better than
anyone else what wrapping positions, and snugness, work to minimize your
knee pain. Despite my detailed instructions, after a short while you'll
find wrapping becomes just another article of clothing you put on without
thinking about it.
Good luck - hope the wrapping helps.
Pete
HOW TO USE KNEE WRAPS
Subject: Re: Directions for knee-wrapping
There is no exact method for wrapping knees, but I can tell you what is most
common. Start about one full wrap width below the knee, and wrap up
overlapping by half the width of the wrap. Wrap up as far as you like, and
then down again as far as you can. Some like to criss-cross over the
kneecap, its a matter of taste.
But most important is the tightness. Powerlifters want to get some help
from the wrap, so they pull the wrap as tight as it will possibly go. So
tight you can't stand around more than a minute before your lower legs start
to go numb. I see alot of lifters in the gym who wear wraps for the whole
workout. They can't possibly be helping or even protecting your knees much,
if they are so loose they are comfortable for 1 - 2 hours.
I hope this helps.
Mike Armstrong
President, Canadian Powerlifting Union
-----------------------------------------------------
Subject: Re: Directions for knee-wrapping
Date: Thu, 14 Mar 96
From: Peter Haase <[email protected]>
I am assuming you have wraps like mine, which are cotton/spandex strips,
about three inches wide by about 4 feet long. The material is the same
stuff they use for jockstrap waistbands.
The wraps should be rolled before you put them on.
1. Sit down. You cannot effectively wrap your knees while standing up.
2. Extend the first leg so it's basically straight. Relax the leg.
3. Take the first roll in one hand, and grab the loose end with the
other. Put the loose end behind your knee, just below the joint. One long
side of the wrap should be aligned with the crease in the back of your
knee, so when you bring it around you have covered the lower portion of
your knee.
4. Unroll the wrap around the lower portion of the knee, pulling it
snugly (but not tightly) enough so that it holds the loose end in place.
5. Continue unrolling the wrap around the knee, being careful to wrap
with an even snugness all the way up. You want to stretch the wrap
somewhat - NOT all the way. If you stretch it too much, there won't be
any "give" and you'll strangle your knees. Too little stretch and there
won't be enough support, and the wraps will fall off. (Not fun to have
happen when you're doing heavy reps.)
6. Unroll the wrap until it covers the upper part of the knee. You should
"plan" the wrapping so you start at the bottom of the knee and end at the
upper part. You don't need to go too far down on your upper calf, or too
far up on your lower thigh. But this is a matter of individual
preference. Emphasize supporting the kneecap from below and from above.
When you've unrolled all the wrap, tuck the loose end in securely
wherever you can. I wrap in one layer, from bottom to top, but you could
use two layers, bottom to top to bottom if you want to and your wraps are
long enough.
7. Bend your knee a bit. Then stand up and try squatting in place. Your
knee should bend reasonably easily, without restriction. If it feels like
nothing's on, then the wrap is too loose. Rewrap. If you feel the blood
getting cut off to your lower leg, or if you cannot comfortably bend your
knee more than 90 degrees, the wrap is too tight. Rewrap. Again, when
gauging how much to stretch the wrap, pull it to maximum stretch, then
shoot for somewhere halfway between that point and unstretched.
8. Repeat with the other leg, then retest again for proper tension.
9. When you're done, re-roll the wraps so they'll be ready for the next
time. Periodically, bring them home and throw them in the wash. They get
grungy fast but gradually, and after washing them you'll be surprised how
dirty they were.
Beyond this, you're on your own. You will find you know better than
anyone else what wrapping positions, and snugness, work to minimize your
knee pain. Despite my detailed instructions, after a short while you'll
find wrapping becomes just another article of clothing you put on without
thinking about it.
Good luck - hope the wrapping helps.
Pete
pwr_machine
New member
Re: Answered my own question.
We generally don't go back down the knee very far. It creates a small illusion of deeper squat depth when the knee wrap is tied off in the front and at the top of the knee cap.
MAKE THOSE LEGS BLEED!
Titan Support Systems makes an excellent, tight wrap at a reasonable cost.
[QOUTE]2. Extend the first leg so it's basically straight. Relax the leg.[/QUOTE]
I recommend keeping your leg flexed and straight while you're wrapping them.
If you want a bigger squat, kill those legs with the wraps! With the wraps we have out nowadays, you're probably not going to over stretch them. Who cares if you can't feel your feet, you're quads, butt, and hamstrings are moving the weight!
If you can bend your legs comfortably, the wraps aren't any where close to being tight! The heavy weight on your back should help bend your knees. 90 degrees with no weight on your back is unheard of around here.
My opinions anyway...
Good luck to you. Hope you find a method that works for you.
ArizonaFeeds said:
We generally don't go back down the knee very far. It creates a small illusion of deeper squat depth when the knee wrap is tied off in the front and at the top of the knee cap.
MAKE THOSE LEGS BLEED!
Titan Support Systems makes an excellent, tight wrap at a reasonable cost.
[QOUTE]2. Extend the first leg so it's basically straight. Relax the leg.[/QUOTE]
I recommend keeping your leg flexed and straight while you're wrapping them.
If you want a bigger squat, kill those legs with the wraps! With the wraps we have out nowadays, you're probably not going to over stretch them. Who cares if you can't feel your feet, you're quads, butt, and hamstrings are moving the weight!
If you can bend your legs comfortably, the wraps aren't any where close to being tight! The heavy weight on your back should help bend your knees. 90 degrees with no weight on your back is unheard of around here.
My opinions anyway...
Good luck to you. Hope you find a method that works for you.
bigguns15
New member
I agree with pretty much everything that pwr_machine said. This is the way I have my knees wrapped. The leg is extended and flexed. If you're not flexed and getting wrapped tight, your knee cap will move around. That could be bad. Also, keep your foot in the dorsiflexed position. The wraps start one knee wrap width below the knee and wrap up overlapping every half wrap. I like mine to come up to about one knee wrap width above the knee. By then there is not a whole lot of wrap left, so it gets tied off in the front where the rest of the wrap will hang down a bit.
I can not get to 90 degrees with no weight. This is just silly! Why in the world would you want your knees wrapped if you could squat down all by yourself? I like mine so tight that they often leave bruises and I have even bled before from knee wraps. Believe me, there is no such thing as too tight. (you're not going to overstretch the wrap) You should try to go a little tighter than your comfort level, and then go from there.
Are you looking to compete?
I can not get to 90 degrees with no weight. This is just silly! Why in the world would you want your knees wrapped if you could squat down all by yourself? I like mine so tight that they often leave bruises and I have even bled before from knee wraps. Believe me, there is no such thing as too tight. (you're not going to overstretch the wrap) You should try to go a little tighter than your comfort level, and then go from there.
Are you looking to compete?
