How to Put On Knee Sleeves: A Guide for Vegan Powerlifter Strength Training Beginner Women

If you’ve recently invested in a pair of knee sleeves you might be wondering if they fit right, how tight they should be, and the best ways to put them on without frustration or fuss. I’ve been there, and I want to share with you some practical, easy-to-follow methods to get your knee sleeves on properly—whether you’re training hard at the gym or preparing for your first competition.

In this detailed guide, I’ll walk you through everything you need to know about putting on knee sleeves, from selecting the right size to different techniques involving baby powder, deadlift straps, and even plastic bags. Along the way, I’ll share my personal tips and experiences that have made knee sleeve use smoother and more effective. Let’s dive in!

Why Knee Sleeves Matter for Vegan Powerlifter Strength Training Beginner Women

Knee sleeves are a staple for lifters who want that extra joint support during heavy squats, deadlifts, and other leg-intensive movements. As a vegan powerlifter strength training beginner woman, you might find that the right knee sleeves can:

• Provide joint warmth and compression, improving blood flow
• Help stabilize your knees during heavy lifts
• Reduce discomfort and risk of injury
• Boost confidence by offering a snug, secure feeling

However, the key to reaping these benefits lies in wearing knee sleeves correctly. A sleeve that’s too loose won’t provide support, while one that’s too tight can be uncomfortable or even restrict blood flow. Knowing how to put them on and how tight they should feel is essential to maximizing their effectiveness.

Understanding Your Knee Sleeves: Types and Fit

Before we get into the “how,” it’s important to understand the types of knee sleeves you might have and what to look for in fit. I’ve used two types myself:

• Stiff knee sleeves: Like the Inzer AirGo Pro, which are very firm and provide maximum support but can be challenging to put on, especially if you’re not used to them or have limited mobility (I was nine months pregnant when trying these, so I opted for a different pair!).
• Flexible knee sleeves: Like my older SBD sleeves, which are more forgiving and easier to slide on but might offer slightly less compression.

Regardless of the brand or stiffness, the method of putting them on is mostly the same. The goal is to ensure the sleeve is not inside out, folded properly, and pulled up high enough on your leg to cover the knee fully without any folds or bends.

How to Check if Your Knee Sleeves Are the Right Size

Here’s a quick test: When you first try to put your knee sleeves on, they should feel tight and give some resistance. If you can pull them on with ease, they’re probably too big and won’t provide enough support. But if you struggle to pull them on, don’t worry—that’s normal. The right size is snug enough that you can get them on yourself, but it’s a bit of a challenge.

In fact, the process of pulling your knee sleeves on should feel like you’ve just done a set of ten squats at an RPE (Rate of Perceived Exertion) of about seven. So it’s not supposed to be a breeze!

Step-By-Step Guide: How to Put On Knee Sleeves

Step 1: Make Sure Your Sleeves Are Not Inside Out

The first step is simple but crucial. Look at your knee sleeves and ensure they’re not inside out. The seams and logos usually indicate the outside. Wearing them inside out can make them less effective and uncomfortable.

Step 2: Fold the Sleeve from the Top Down

Next, fold your knee sleeves from the top down towards the bottom, leaving about an inch of the bottom edge unfolded. Some people also flip the bottom edge inside out, but I don’t find that necessary. However, if you want to experiment, that might help some folks slide the sleeve on easier.

Step 3: Slide the Sleeve Over Your Leg

Now comes the tricky part. Slide the folded sleeve over your calf and up toward your knee. For some, this step goes smoothly. For others, especially with stiff sleeves, it can get stuck on the calf.

Here’s a tip: don’t just pull it on forcefully and risk damaging the sleeve or hurting yourself. Instead, try one of the following methods to ease the process.

Methods to Make Putting On Knee Sleeves Easier

Method 1: Using Baby Powder

This is the classic and the only “support” allowed by most powerlifting federations when putting on knee sleeves. You can sprinkle baby powder on your knee, shin, and calf—anywhere the sleeve will slide over. The powder reduces friction and helps the sleeve glide up more smoothly.

Important notes about baby powder:

• Don’t mix baby powder with lotion—you’ll get a weird, uncomfortable sensation under the sleeve.
• Some people prefer lotion or just water, but I personally find lotion odd and uncomfortable during squats.
• Be mindful not to use baby powder inside the gym because it can make equipment slippery and unsafe for others.
• Always wash your hands thoroughly after applying baby powder before touching equipment or squatting.

Method 2: Using Deadlift Straps or Belts

If baby powder isn’t your thing or you want an alternative, another method involves using deadlift straps or any firm, steady belt-like item. Here’s how:

1. Attach one strap on each side of the folded knee sleeve.
2. Stand up and, if you’re at the gym and not in competition, ask someone to help pull the sleeves up—one person on the inside and one on the outside.
3. If you’re alone, bend over and use the straps to pull the sleeves up yourself.
4. Once the sleeve is high enough, slide the straps out and unwrap the sleeve onto your leg.
5. Make sure the sleeve is perfectly straight without any curls or bends at the back.

This method is super effective and less messy than baby powder. Just remember, it’s not allowed in competitions to get help or use straps to put on sleeves, so practice getting them on with your hands too.

Method 3: Using a Plastic Bag

Another creative method is wrapping your leg in a plastic bag before sliding the sleeve on. The plastic acts as a slick surface that helps the sleeve glide over your leg with less resistance.

Here’s how to do it:

1. Fold the knee sleeve as usual.
2. Wrap a plastic bag around the thickest part of your leg (you can cut a bag to size if needed).
3. Slide the knee sleeve over the plastic bag and up your leg.
4. Once the sleeve is in place, carefully remove the bag.

I personally find this method a bit cumbersome, especially when it comes to getting the bag out without disturbing the sleeve. But some lifters swear by it.

Final Checks: Ensuring Proper Fit and Placement

After you’ve pulled the knee sleeves on, take a moment to adjust them:

• Make sure the sleeve is pulled up as high as possible, fully covering your knee.
• Check that there are no folds, curls, or bends in the material, especially at the back of your knee.
• The sleeve should feel tight and snug, not loose or baggy.
• If you wear long socks, ensure there is space between your socks and the knee sleeves, and between the sleeves and your singlet during competition. This prevents any interference with judging or movement.

During training, it’s less critical if socks touch the sleeves, but for meets, follow the rules carefully.

How to Take Off Knee Sleeves

Taking off knee sleeves is usually more challenging than putting them on, especially if you’ve been sweating. Here’s a simple technique:

1. Start at the top and fold the sleeve downwards, essentially reversing the way you put it on.
2. When the sleeve is completely inside out, insert your fingers and pull it off.

Everyone has their own style here. Some find it easier to wear silky smooth leggings under their sleeves during training (not allowed in competition). This can also make both putting on and taking off sleeves easier.

Additional Tips and Final Thoughts

Here are some extra tips from my experience as a vegan powerlifter strength training beginner woman:

• Practice putting your knee sleeves on and off at home before your first heavy lifting day or competition.
• Don’t be discouraged if the first few times feel awkward or difficult—the process gets easier with practice.
• Always respect competition rules about how you put on your knee sleeves to avoid penalties.
• Keep your knee sleeves clean and dry, and avoid using lotions or creams underneath unless you know how they interact with your sleeves.
• Remember that knee sleeves are a tool to support your training but not a substitute for proper technique and warm-up.

Whether you prefer baby powder, deadlift straps, or the plastic bag method, the key is to find what works best for your body and your gear. The right fit and proper application will help you maximize your strength and stay safe during your lifts.

If you’re interested in more beginner-friendly powerlifting tips, including how to prepare for your first competition and what to pack, I encourage you to explore dedicated beginner powerlifting resources on my youtube channel: wealth of practical advice out there that can make your journey smoother and more enjoyable.

GET READY FOR YOUR FIRST POWERLIFTING MEET

Thanks for reading, and happy lifting!