Anyone use Knee wraps?

[dbelden1]

I have read a lot on these forums about modifying moves to limit or avoid normal strain or pressure on the knees for lower body exercises such as squats and lunges... but no matter how careful I am, It seems that until I am sometimes mid-workout, my knees just can't take these types of moves with no pain...

Just wondering if anyone has used either knee sleeves (neoprene that you pull on over your knee), braces, or wraps like an ace bandage that have helped or hindered your knees during LB workouts?

 

[Rhea]

Dani,

I used to use a knee brace to help my knees over a bad patch. They helped a bit. However, I think that if you have any type of pain, you need to modify the move or do less reps. (i.e., don't bend as deep in lunges, etc.) I have also noticed that some of my knee pain is actually from too tight hamstrings, quads, hips etc. The more I stretch, the better. I still creak, but that is just old age! LOL Especially if you are in pain at first and then none mid-workout. It could be tightness. And the question is, is it really painful? then you may not want to be doing those moves at all. When I had problems with my shoulder, my PT told me that it would feel better after movement because there was more blood flow in the tendons (and tendons don't have lots of regular blood flow, that's why they are white) and that is why it feels better after a while. However, it was not good for the tendons and will inflame it more. Knees might be the same thing(I know they have some tendons, just not how much).

I'd talk to a PT or doctor and get those answers first before doing real damage. Sorry writing a book! Hope you get the answers soon and the knees get better.

 

[kathryn]

Like Rhea, I used to wear neoprene sleeves once in a while. But I agree with her that it's better to address imbalances than to rely on bracing. (One exception would be if you have tracking problems, and some kind of brace or taping can help you move more comfortably while you are working on balancing muscle strength and flexibility). Some types can also be good for helping to keep warmth in the area.

Also, I highly recommend getting a mirror for your workout area if you don't already have one (one of those cheap 'on the door' mirrors you can get at Walmart or Target). It's very important to avoid lateral movement in the knees when doing squats and lunges (or having knees buckle in). If you can watch your form when doing the exercises, you can reduce hterisk of this.

I think it's important to have a long enough and gradual enough warm-up to allow for increased circulation to the area. You might also try icing the area after working out to reduce the chance of inflammation (some other things that can help with inflammation : omega-3's, such as in flax seeds or chia seeds and proteolytic enzymes.

One thing my chiro and I discussed : 90-degree squats are harder on the cartiledge (sp? that doesn't look right!) in the knees, so doing full squats like in many Kettlebell workout might be safer on the knee, if they can be done with no pain.

 

[dbelden1]

thanks Ladies... I was going to make a DR appointment but will wait until I hear more about my job situation and whether or not we will be moving. No sense starting anything here if I will not be here for long!

Kathryn (or anyone): have you ever taken the Glucosemine??? I have been taking 1500 mg (I think) for the past few months with little if any improvement... I finally found some smaller capsules to take other than the horsepills from Costco, but if they are not going to work I don't really want to bother as they are not cheap! Just wondering... Thanks again

 

[jonahnah]

Regarding knee wraps, please be careful because some will actually worsen knee issues by pressing on the kneecap, causing more wear on the cartilage behind the cap. I know some sleeves have a hole for the kneecap, but unless they are properly sized to allow necessary "float", they have the same negative effect as a full ace bandage wrap. I'd ask a PT or doctor what they suggest.

What helps my knees the most are one legged stability exercises. (for example, long series of knee repeaters not using the step, roundhouse kicks series w/o lowering the kicking leg, side leg lifts) This is one reason I still *heart* Billy Blanks, as he does a lot of this work in his Taebo workouts.

By forcing one leg to balance and support your full body weight, the accessory muscles around your knee are fully engaged and forced to do their job. They get stronger and the knee gets more stable. Good luck!

 

[dbelden1]

Regarding knee wraps, please be careful because some will actually worsen knee issues by pressing on the kneecap, causing more wear on the cartilage behind the cap. I know some sleeves have a hole for the kneecap, but unless they are properly sized to allow necessary "float", they have the same negative effect as a full ace bandage wrap. I'd ask a PT or doctor what they suggest.

What helps my knees the most are one legged stability exercises. (for example, long series of knee repeaters not using the step, roundhouse kicks series w/o lowering the kicking leg, side leg lifts) This is one reason I still *heart* Billy Blanks, as he does a lot of this work in his Taebo workouts.

By forcing one leg to balance and support your full body weight, the accessory muscles around your knee are fully engaged and forced to do their job. They get stronger and the knee gets more stable. Good luck!

Thanks jonahnah for the insite! I never thought about it that way! I do know that I notice half way through a longer workout (expecially the lower body ones) that my knees actually do feel better when they have some "heat" in them! So I will start adding some additional warmup moves to incorporate your suggestions... I used to do Taebo religiously 5-6 years ago and lost almost 40 #'s doing it, but have not done those much lately after finding Cathe's workouts! for some reason his cueing drives me crazy now that I have been doing Cathe's now! Again Thank you for the information and I will be scheduling a PT or Dr visit very soon as well!

 

[spyrosmom]

I've used the Ace kind with the hole in the middle. I found it makes things worse!! I've never tried a knee strap. A full Ace wrap shortens the range of motion and makes things move oddly, which is uncomforable, and then ends up making me off balance and my back and other leg hurt as well. When I had it taped when I was in PT, that was the best temporary solution. Now my knees seem to be alot better. I will 2nd the advice to make sure they are thouroughly (sp?) warmed up. Cold knees are hurty knees. The 1st couple squats or lunges of a workout (esp if they fall into the warmup) are normally a bit uncomfortable, but once I find my form and they get warm, it is so much better. I also try not to follow heavy high impact lower body cardio (running, IMAXes) with heavy lower body weights or vice versa. Then they get achey, but its more muscle achey than joint achey. Which sets me up for tired muscles and using the joints to work instead of the muscles and then leads to knee joint pain.

I'd say have a good, long warm up, and watch the workouts around your LB days to see what else is going on. Mix it up!

Nan

 

[kaylasmom321]

Hi, Dani.
I wore the Futuro neoprene knee velcro wraps for a while when I was experiencing knee pain. I loved them; and wore them religiously during the July road trip '08, as well. However; I felt that I became too reliant on them, so I slowly weaned myself off them. I haven't used them in a while now, and haven't had any major knee problems, so far. I try not to be too spastic with high impact moves, and watch my form carefully when doing lunges and squats. If the old knees act up again, I may have to resort to the knee wraps, though! Like others said, see a Dr. first!!! ~~Nancy J.~~