Knee Wraps — Effects, Limits & Detrimental Side Effects

Several proposed mechanisms explain the efficacy of heavy knee wraps in enhancing the squat (Harman & Frykman, 1990):

1. Direct mechanical assistance — the elastic wrap, stretched over the kneecap, exerts a force that tends to extend the knee. Experimental results: 1 wrap increases lifting force by 25 lbs; 2 wraps increase lifting force by 75 lbs. Maximum tightness produced higher increases in lifting force.
2. Warming of the knees — enhances blood flow and increases tissue pliability, making them less likely to tear under high forces.
3. Improved kinesthetic cueing — better awareness of knee angle improves motor control.
4. Enhanced psychological state — improved feeling of security.

Note: there is no available evidence that knee wraps can actually help prevent injury to lifters.

Disadvantages: wraps provide artificial support that may lessen the training stimulus for strength development; heavy wraps produce inward pressure on the patella (forcing it back, with a grinding effect); a multi-layer wrap tends to gather behind the knee, acting as a pivot that pushes the front knee bones forward and separates them (a dislocating effect).

Detrimental side effects of heavy wraps: 1. Skin damage. 2. Chondromalacia patellae (wearing down and roughening of the posterior surface of the patella).

• 1 wrap adds ~25 lbs of lifting force; 2 wraps add ~75 lbs; tighter = more force.
• No evidence knee wraps prevent injury.
• Heavy wraps press the patella inward (grinding) and can have a dislocating effect.
• Side effects: skin damage and chondromalacia patellae.

• knee-squat-safety — squat knee safety and patellar tracking.
• knee-joint-rom — the knee joint affected.
• quadriceps — patellar mechanics.
• knee-sleeves-wraps — the equipment entry contrasting wraps with knee sleeves.