Knee Sleeves (Kniebandage) for Training: How to Choose 3mm, 5mm or 7mm

Knee sleeves are often the first piece of supportive gear athletes buy, and for good reason. A good pair keeps your knees warm, gives you a sense of stability under the bar and protects your skin during lunges and kneeling movements. In German-speaking Switzerland you will often see them called Kniebandage, but in the gym everyone knows them as knee sleeves.

This guide explains what knee sleeves do (and what they do not do), how to choose between 3mm, 5mm and 7mm, and how to find the right size.

What knee sleeves actually do

Knee sleeves are made of neoprene and fit snugly around the knee. They are not medical braces: they do not immobilise the joint or fix an injury. Instead, they support healthy knees during hard training in four ways:

• Warmth. Neoprene keeps the joint warm, which many athletes find makes their knees feel smoother and less stiff, especially at the start of a session.
• Compression. The snug fit gives a feeling of stability and helps many athletes feel more confident in the bottom of a squat.
• Feedback. The pressure around the knee makes you more aware of knee position, which can help with control during heavy or fast movements.
• Protection. During walking lunges, burpees or kneeling work, sleeves add a layer between your knee and the floor and protect against scrapes.

Important: if you have knee pain or an injury, see a doctor or physiotherapist first. Knee sleeves are training gear, not treatment.

3mm, 5mm or 7mm: which thickness do you need?

The thickness of the neoprene determines how much support and warmth a sleeve gives, and how much it restricts movement. As a rule of thumb: the more running and jumping you do, the thinner the sleeve; the heavier you squat, the thicker.

If you want maximum stability for heavy squats, the Rehband RX Power Max 7mm offers the firmest construction in our range. Prefer a different look? The Picsil Hex Tech 7mm (CHF 29) is a good alternative with the same 7mm support.

Knee sleeves for CrossFit, weightlifting and Hyrox

CrossFit

WODs combine squats, lunges, box jumps, running and kneeling movements. A 5mm sleeve is the most versatile choice: enough support for front squats and thrusters, but flexible enough to stay on for the whole workout.

Weightlifting and powerlifting

For heavy back squats, cleans and snatches, many lifters prefer 7mm. The firmer neoprene gives more support out of the bottom of the squat. Some athletes keep a 7mm pair for heavy days and a 5mm pair for lighter sessions.

Hyrox and running-based training

Hyrox includes 8 km of running, so stiff sleeves become uncomfortable. A 3mm or 5mm sleeve protects your knees during sandbag lunges and wall balls without slowing you down. See our Hyrox gear guide for the full picture.

How to find the right size

• Measure the circumference of your leg around the middle of the knee cap with the leg slightly bent, and compare it with the size chart on the product page.
• Knee sleeves should feel tight. If you are between two sizes, choose the smaller size for heavy lifting and the larger size for long sessions with running.
• A sleeve that slides down during squats is too big. A sleeve that leaves you with numb or tingling legs is too small.

Not sure which size to pick? Email us at orders@gear9.ch with your measurement and what you train, and we will help you choose.

How to put knee sleeves on (and take them off)

1. Sit down and pull the sleeve up to your shin.
2. Fold the top half down over the bottom half.
3. Position the sleeve over the knee, then roll the folded part up over your thigh.
4. To take it off, reverse the process. Do not drag the sleeve down by its edge, as this stretches the seams.

Care tips

Neoprene and sweat are not a good long-term combination. Let your sleeves dry after every session instead of leaving them in your gym bag, and wash them regularly following the care label. Avoid the dryer and direct heat, which can damage the neoprene.

Frequently asked questions