Wrapping my knees

[jerseyboy]

Lately it's hit or miss with my knee pain but I feel I need to go heavier to bring up my quads so I'm going to go get some wraps for my knees tomorrow. Is there a proper way to wrap them? How tight?

[abstrack]

Its hard to explain, but you dont want them so tight you are cutting off circulation, but you want the wrap to provide sufficient support. I start wrapping my knees from the bottom up.

[Titleist]

^^Agree with the above. I sit on the bench leg fully extended and wrap from the bottom up.

[doolo]

It should restrict the bending of the knee a bit but not so much it cuts off blood flow or feels shitty. They tend to feel a bit looser after the first set.

[stocky121]

i wrap from the bottom up also. my back is as strong as an ox but my knee's are wank

so i have to where them when i squat heavy

[jerseyboy]

Ok guys thanks. Good info.

[Ajc330]

where can you purchase the knee wraps? because i will need them as well, good info guys

[jerseyboy]

I only found them at the Sports Authority locally. I'm sure there are a million places online.

[stacked566]

Ok, as a powerlifter turned BB'er...Here are some knee wrap suggestions and tips:
1. Type- Inzer Redline 2.0m or 2.5m (if you are 6'+) are the cheapest, yet best ones for the money I have found. I have a pair of titans as well for training, but they haven't lasted as long. "Metal" brand wraps are the ones I use for meets, so I wouldn't recommend them for training, because they are too painful for longer than 1rm sets. You can find inzer wraps online at their website.

2. How to wrap- There is many different ways to wrap, however, 99% of powerlifters wrap their knees like me:
-Start with the wrap rolled up. Take the one free end place it on the the medial (inside) part of your knee, ABOVEyour knee. The goal is to pin down the tendon of the vastus medialis and rectus femoris. Then make one complete revolution around the top of the knee/lower quad to pin down the originally free end of the wrap. It should be very tight. Then cross diagonally to the outside part of the knee below the joint and go across the back of the knee to the medial part of the knee below the joint and criss cross it back up to the original wrap you made. Continue to criss cross back and forth across the knee cap until you only have enough material for 1 more revolution and wrap it straight around the knee cap and tuck the final free end through the final wrap and pull it tight.

3. Tightness- there is a saying, that if you haven't squatted with numb calves, then you haven't really squatted. This is true. If they are even a little loose you are losing all support, so make em tight as you can. And the leg should fe fully extended when you're wrapping. BTW, with this technique I can do 405x10 and 505x6...so you can do the reps with this wrap. Just take em off and roll em back up between sets.

[jerseyboy]

That is exactly the info. I needed. Thank you very much for taking the time to explain that. I bought the Inzer Redline's today. I started with them rolled up but I started wrapping from the bottom. It immediately became clear I didn't know what I was doing. They came unwrapped so I wrapped em again trying different ways. I finally got em tight and to where they would stay in place. I see what you mean by numb calves and I do remember seeing guys unwrapping an wrapping between sets. I gotta tell you, even though they weren't wrapped correctly, what a difference it made. I pre-exhausted with 4 sets of leg extensions and then I squatted 365 for 7 on my 4th set. That's a personal best for me and I know I had more in me but I had to be at my daughter's graduation. I did have some pain in the left knee but it was minor and went away while I was resting between sets so I was good to go every set. I'm really excited about doing quads now. This opens up a whole different world for me. Finally maybe now I'll see some growth.

[Ajc330]

very nice info great read, thank you

[stacked566]

Good Jersey! I tell you what also allowed me to move more weight to really bring my legs up are power briefs. They slide on with baby powder under your gym shorts and really help with keeping the hips aligned properly. Just an addition, but all in all, glad to see your wrapping experience was pleasant.

[jerseyboy]

Yeah I was checking them out in the store yesterday. They're the same ones I see a lot of guys wearing under their shorts playing football and stuff?

[stacked566]

no those are compression shorts. 2 ply power briefs are essentially really stiff boxer briefs that give you more rebound out of the hole and stabilize your lowerback/hips.

[jerseyboy]

I squatted 365 today for 12 and the knees were feeling good so I slapped on 2 quarters and did 415 for 4. I unwrapped and re-wrapped after every set. Wow what a difference. The confidence and support the wraps give you. I loved watchin that bar bend behind my neck. I still had that nagging, burning pain in the upper outside of my left knee that I never felt before the wraps but it went away after walking it off and I don't feel it now.Thanks again stacked for the info. on proper wrapping. I think I've got it down now. I can tell they're tight enough when the veins are bustin out of my calves. I also found those briefs online. Maybe I'll give em a try next paycheck.
Go heavy or go home!!