Mark Bell Knee Sleeves: How to Properly Don, Benefits, and Care

How Do You Put On Mark Bell Knee Sleeves?

Properly donning Mark Bell knee sleeves involves a systematic approach, typically starting with rolling the sleeve down, pulling it over the foot and up the calf, and then unrolling and positioning it precisely over the knee for optimal support and comfort during heavy lifts.

Introduction to Knee Sleeves and Their Purpose

Knee sleeves are compressive garments designed to provide support, warmth, and proprioceptive feedback to the knee joint during strenuous physical activity, particularly strength training. Mark Bell's STrong Sleeves are renowned in the powerlifting community for their high-quality neoprene construction, offering a balance of compression, durability, and a slight "rebound" effect that can aid in the bottom portion of a squat. Understanding their proper application is crucial to maximizing their benefits and ensuring safety.

The Benefits of Wearing Knee Sleeves

While not a substitute for proper technique or joint health, knee sleeves offer several distinct advantages for lifters:

• Joint Warmth and Blood Flow: The compression helps increase blood flow and retain warmth around the knee joint. This can improve tissue elasticity, reduce stiffness, and potentially decrease the risk of minor strains.
• Proprioceptive Feedback: The snug fit enhances proprioception, the body's sense of its position and movement. This heightened awareness can lead to better motor control and stability during compound movements.
• Compression and Perceived Stability: The external compression provides a feeling of stability and support, which can be psychologically beneficial and contribute to confidence under heavy loads.
• Minor Performance Enhancement: For some lifters, especially with very tight sleeves, the elastic properties of the neoprene can provide a slight "bounce" or assistance out of the bottom of a squat, potentially allowing for a few extra pounds or reps.
• Support During Rehabilitation: Under professional guidance, sleeves can offer gentle compression and warmth during the latter stages of knee rehabilitation, aiding comfort and confidence.

Preparing Your Knee Sleeves and Legs

Before attempting to put on your Mark Bell knee sleeves, a little preparation can make the process smoother, especially with new or very tight sleeves:

• Cleanliness: Ensure both your sleeves and your legs are clean and dry. Moisture can create friction, making the sleeves harder to pull up.
• Rolling Down: For the easiest application, roll the top half of each sleeve down to the bottom seam. This creates a more manageable "donut" shape that is easier to pull over your foot.

Step-by-Step Guide: Donning Mark Bell Knee Sleeves

The process requires a bit of technique, especially with the snug fit characteristic of Mark Bell sleeves.

1. The Initial Roll-Up:

   • Hold the sleeve with the wider opening facing up.
   • Roll the top half of the sleeve down until it is folded in half, effectively creating a double-thick band at the bottom.
   • This compressed form will be easier to pull over your foot and ankle.

2. Foot Insertion and Initial Pull:

   • Sit down on a bench or chair if preferred, as this can make the process easier.
   • Carefully insert your foot into the rolled-up sleeve, pointing your toes to create a smaller profile.
   • Grasp the bottom edge of the sleeve (which is now the top edge of the rolled-up portion) and pull it firmly over your foot and heel. This is often the most challenging part.
   • Once past the heel, pull the sleeve up your ankle and onto your lower calf.

3. Working Up the Calf:

   • With the sleeve now around your lower calf, begin to unroll the folded-down portion.
   • Use both hands, grabbing sections of the sleeve and pulling upwards in small increments, working it progressively up your calf.
   • Avoid pulling by just the very top edge, as this can cause the material to bunch or fray over time. Instead, grip the main body of the sleeve.

4. Positioning Over the Knee:

   • Continue pulling the sleeve up until it is positioned centrally over your patella (kneecap).
   • The sleeve should cover the entire kneecap, extending a few inches above and below it.
   • Ensure there is no significant bunching of material behind the knee, as this can cause discomfort or restrict movement during squats. You may need to adjust the material by smoothing it out.

5. Final Adjustments for Optimal Fit:

   • Stand up and perform a few partial squats or knee bends to ensure the sleeve settles comfortably.
   • Check that the sleeve is snug but not painfully restrictive. It should not cut off circulation or cause numbness.
   • The Mark Bell logo is typically designed to be on the front, centered over the patella, but the primary goal is comfort and effective compression.

Tips for Easier Donning (Especially for New or Very Tight Sleeves)

• Plastic Bags: Place a thin plastic bag (like a grocery bag) over your foot before inserting it into the sleeve. The bag reduces friction, allowing the sleeve to slide up more easily. Once the sleeve is past your heel and onto your calf, you can pull the bag out from the bottom.
• Socks: Wearing thin socks can also reduce friction, similar to the plastic bag method.
• Lubricant ( sparingly): A very small amount of baby powder or cornstarch applied to your leg can reduce friction, but use this method cautiously and ensure the powder is fully absorbed to avoid residue.
• Sitting Down: Donning sleeves while seated can provide a more stable base and allow for better leverage.
• Slight Warmth: Some lifters find that warming their sleeves slightly (e.g., in a dryer for a minute or two, never too hot) can make them more pliable and easier to put on.

Common Mistakes to Avoid

• Incorrect Positioning: If the sleeve is too high or too low, it won't provide optimal support or may cause discomfort.
• Wearing for Too Long: While beneficial during heavy lifts, wearing knee sleeves for extended periods (e.g., all day) can restrict circulation and is generally unnecessary. Remove them between sets or after your working sets are complete.
• Ignoring Discomfort/Pain: Sleeves should feel snug and supportive, not painful. If they pinch, cause numbness, or exacerbate pain, re-adjust or consider if the sizing is appropriate.
• Relying Solely on Sleeves: Knee sleeves are an aid, not a crutch. They should complement, not replace, proper lifting technique, mobility work, and strengthening exercises for the surrounding musculature.
• Incorrect Sizing: Mark Bell sleeves come in various sizes. Using a sleeve that is too loose will offer minimal benefit, while one that is too tight can be excessively difficult to put on and potentially harmful. Always consult the manufacturer's sizing chart.

When to Wear and When Not to Wear Knee Sleeves

• Wear:
  • During heavy compound lifts like squats, leg presses, and potentially deadlifts (though less common for deadlifts).
  • In cold training environments to maintain joint warmth.
  • During accessory work that places significant stress on the knees.
• Do Not Wear:
  • During light warm-up sets or low-intensity movements where compression is not needed.
  • For everyday activities or cardio, unless specifically advised by a medical professional for rehabilitation.
  • If they cause pain, numbness, or restrict healthy range of motion.

Maintenance and Care of Your Knee Sleeves

To prolong the life of your Mark Bell knee sleeves and maintain their efficacy:

• Hand Wash: Ideally, hand wash your sleeves in cold water with a mild detergent.
• Air Dry: Always air dry your sleeves. High heat from dryers can degrade the neoprene and elastic properties over time. Lay them flat or hang them to dry.
• Regular Cleaning: Wash them regularly, especially if you sweat heavily, to prevent odor and bacterial buildup.

Conclusion

Properly putting on Mark Bell knee sleeves is a skill that improves with practice. By following these detailed steps and incorporating the provided tips, you can ensure your sleeves are positioned correctly to provide maximum benefit, enhancing your performance and confidence during your most demanding lifts. Remember, these tools are designed to support your training, not to compensate for fundamental weaknesses. Integrate them wisely into your regimen for a safer and more effective lifting experience.