Knee Supports: Types, Proper Wear, and When to Seek Professional Advice

How to Wear a Knee Cap?

Wearing a knee support, commonly referred to as a "knee cap" in everyday language, involves selecting the correct type for your needs, ensuring proper sizing, and positioning it accurately on your knee to provide optimal support, compression, or stability.

Understanding "Knee Cap": Patella vs. Support

It's important to clarify what is meant by "knee cap." Anatomically, the patella is the actual kneecap – the small, triangular bone located at the front of the knee joint. When people ask "how to wear a knee cap," they are almost always referring to an external knee support device, such as a knee sleeve, brace, or strap, designed to be worn on the knee to provide various benefits. This article will focus on the proper application of these external supports.

Why Wear a Knee Support?

Knee supports serve a range of purposes, depending on their design and the user's needs. These include:

• Compression: To reduce swelling, improve blood flow, and provide warmth, often beneficial for mild pain or during recovery from overuse.
• Support & Stability: To limit excessive movement, support ligaments (like the ACL or MCL), or stabilize the kneecap (patella) during activity.
• Pain Relief: By offloading stress from injured areas, providing warmth, or improving proprioception (the body's sense of position).
• Proprioception Enhancement: The increased sensory input from the support can improve awareness of knee position, potentially aiding in movement control and injury prevention.
• Injury Prevention: For athletes, especially those returning from injury, supports can offer an added layer of confidence and protection.

Types of Knee Supports

Understanding the different types of knee supports is crucial for selecting and wearing the right one:

• Knee Sleeves (Compression Sleeves): These are typically made of elastic materials like neoprene or knitted fabric. They offer mild compression, warmth, and proprioceptive feedback. They are best for mild pain, swelling, or general support during exercise.
• Patellar Straps: Smaller, thinner straps designed to be worn just below the kneecap. They apply pressure to the patellar tendon, often used for conditions like patellar tendonitis (jumper's knee) or Osgood-Schlatter disease.
• Hinged Knee Braces: These feature metal or plastic hinges on the sides to provide significant medial-lateral (side-to-side) stability. They are often prescribed for ligament injuries (e.g., ACL, MCL tears), post-surgical recovery, or to prevent hyperextension.
• Knee Wraps: Long strips of elastic fabric that are wrapped around the knee. Primarily used in powerlifting for maximal compression during heavy lifts, offering temporary support and rebound.
• Custom Braces: Designed specifically for an individual's anatomy and injury, offering the highest level of support and precision.

General Principles for Wearing Knee Supports

Regardless of the type, certain principles apply to all knee supports for effective and safe use:

• Correct Sizing is Paramount: A support that is too small will be uncomfortably tight, restrict circulation, and cause skin irritation. One that is too large will slip, bunch up, and provide inadequate support. Always measure your leg circumference according to the manufacturer's instructions.
• Clean Skin: Ensure your skin is clean and dry before applying the support to prevent irritation and improve grip.
• Proper Alignment: The support should be centered over your knee joint, with any patella opening correctly aligned with your kneecap.
• Snug, Not Constricting: The support should feel snug and secure, providing firm compression or stability without causing pain, numbness, tingling, or discoloration of the skin below the support.
• Listen to Your Body: If you experience increased pain, discomfort, or new symptoms after wearing a support, remove it and consult a healthcare professional.
• Not a Permanent Solution: Knee supports are generally meant to be worn during specific activities or for limited durations, not 24/7, unless explicitly advised by a medical professional. They are aids, not replacements for rehabilitation, strengthening, and proper movement mechanics.

Step-by-Step: How to Wear a Knee Sleeve/Compression Support

Knee sleeves are the most common type of "knee cap" support.

1. Sit Down: Find a comfortable seated position with your leg extended or slightly bent.
2. Gather the Sleeve: Bunch up the knee sleeve like a sock, so the opening is wide.
3. Slide Onto Foot: Place your foot through the opening and slide the sleeve up your lower leg.
4. Pull Up Over Knee: Continue pulling the sleeve upwards over your calf and shin.
5. Center the Patella: Once the sleeve reaches your knee, carefully adjust it so that the thickest part of the sleeve, or the patella opening (if present), is centered directly over your kneecap.
6. Smooth Out Wrinkles: Ensure the sleeve lies flat against your skin without any wrinkles or bunching, especially behind the knee. It should feel snug and comfortable.

Step-by-Step: How to Wear a Patellar Strap

Patellar straps are smaller and target specific tendon issues.

1. Locate Patellar Tendon: Identify the patellar tendon, which runs from the bottom of your kneecap down to your shin bone (tibia).
2. Position the Strap: Place the padded portion of the strap directly over your patellar tendon, typically 1-2 inches below the bottom of your kneecap.
3. Secure the Strap: Wrap the ends of the strap around the back of your knee and secure them, usually with Velcro.
4. Adjust Tension: The strap should feel firm enough to apply pressure to the tendon but not so tight that it causes discomfort, numbness, or restricts circulation. You should be able to comfortably bend and straighten your knee.

Step-by-Step: How to Wear a Hinged/Stabilizing Knee Brace

Hinged braces offer more structured support and often require more precise application.

1. Identify Top and Bottom: Most hinged braces are shaped to fit the leg, with a wider section for the thigh and a narrower section for the calf. Ensure you have the brace oriented correctly (e.g., hinges on the sides).
2. Open All Straps: Unfasten all the Velcro straps or buckles on the brace.
3. Position the Brace: Sit down and slide your leg into the brace. Align the hinges on either side of your knee joint with the natural crease of your knee. The patella opening (if present) should be centered over your kneecap.
4. Secure Straps (Bottom-Up or Top-Down): Follow the manufacturer's specific instructions, but generally:
   • Start with the strap directly below the knee (calf strap) to anchor the brace. Fasten it snugly.
   • Then fasten the strap directly above the knee (thigh strap).
   • Proceed to the remaining straps, alternating between top and bottom sections, working towards the middle. This helps ensure even pressure and prevents the brace from slipping.
5. Check Fit and Comfort: Stand up, bend and straighten your knee a few times. The brace should feel secure and provide stability without pinching, rubbing, or causing excessive pressure points. Adjust straps as needed. The hinges should allow for natural knee flexion and extension without binding.

Common Mistakes to Avoid

• Wearing the Wrong Size: Leads to ineffective support, discomfort, and potential skin issues.
• Over-Tightening: Can restrict blood flow, cause numbness, and irritate the skin.
• Under-Tightening: The support will slip, bunch, and not provide the intended benefit.
• Wearing Continuously: Unless medically advised, supports are not meant for 24/7 wear. Over-reliance can weaken muscles and reduce the body's natural stability.
• Using the Wrong Type for the Injury: A compression sleeve won't stabilize a torn ligament, and a hinged brace might be overkill for mild patellar tracking issues.
• Neglecting Rehabilitation: Supports are an aid, not a cure. They should complement a comprehensive rehabilitation program that includes strengthening, flexibility, and balance exercises.

When to Consult a Professional

While knee supports can be beneficial, they are not always the answer. Consult a physician, physical therapist, or sports medicine specialist if you experience:

• Persistent or worsening knee pain.
• Significant swelling, warmth, or redness around the knee.
• Instability or a feeling of your knee "giving out."
• Any numbness, tingling, or discoloration in your lower leg or foot.
• If you're unsure which type of knee support is appropriate for your condition.
• If you're recovering from surgery and need guidance on bracing protocols.

Maintenance and Care

Proper care extends the life of your knee support and maintains hygiene:

• Follow Manufacturer Instructions: Always refer to the specific washing and drying instructions provided by the manufacturer.
• Hand Wash Preferred: Many supports, especially those with elastic components, benefit from hand washing in cold water with mild soap. Air Dry: Avoid machine drying, as high heat can damage elastic materials and adhesives. Air dry your support flat.
• Inspect Regularly: Check for signs of wear and tear, such as stretched fabric, frayed edges, or damaged hinges, which can compromise effectiveness.

Conclusion

Wearing a "knee cap" – or more accurately, a knee support – correctly is vital for maximizing its benefits, whether for pain relief, stability, or injury prevention. By understanding the different types of supports, ensuring proper sizing, and following the correct application techniques, you can effectively utilize these devices as part of your overall knee health and fitness strategy. Remember that knee supports are tools to aid recovery and performance, and should be used in conjunction with professional medical advice and a well-rounded exercise program.