Compression wraps are vital when it comes to alleviating swelling caused by minor injuries or knee pain. But they are more than just a first-aid tool: compression can be used routinely at home, at the gym, and even at work to help relieve pain and increase joint health.
Why should you wrap your knee?
People who haven’t had knee problems haven’t experienced closely how vital knees are, especially when it comes to movement. On the other hand, those who have lived with knee pain know how a little problem with this crucial joint can go a long way. Even the slightest knee discomfort may ultimately make it hard for people to do something as simple as walk naturally.
Knees are one of the hardest working parts of your body. While you might credit your feet to do all the walking, without proper knee mobility, walking would be impossible. Knees are also vital during exercise. Your knees carry much of the workload when you do resistance training in the gym or do cardio exercises.
Knees are our unsung heroes. And while we make sure to rest our feet when we get tired, only very few of us take the time to allow our knees to rest and recover. At least not until we start noticing pain.
When you use compression wraps after a long day of activities, your knees can get the support they need. Wrap your knees so you can help provide them with adequate blood flow, improved recovery, and to help your knees avoid injury.
What are the benefits of wrapping your knee with compression wrap?
Knee wraps are an inexpensive way to provide adequate support for your knees in terms of movement and recovery. Some of the benefits of using them include:
1) To help reduce or prevent swelling
Compression wraps for the knees can be used to provide pressure to your joints and ligaments. Should they be injured, the wrap will help prevent the accumulation of excess fluids so your knees won’t get swollen.
2) To help alleviate sprains or strains
Compression wraps can help decrease the pain caused by strains and sprains by allowing blood to flow properly and, thus, preventing edema. With increased blood flow, you may be able to heal your injury faster.
3) To help support knees after surgery or injury
After surgery or getting injured, you might have a hard time walking or doing routine tasks. But with the help of a compression wrap around your knee, you may be able to move without adding too much pressure on the injured areas.
4) To help prevent inflammation around the knee joint
Inflammation can happen when your body reacts to foreign bodies such as viruses and other microorganisms. Inflammation can also affect individuals suffering from arthritis. A compression wrap around the knees can help reduce inflammation and pain by pushing excess fluid towards non-edematous areas. This prevents swelling and allows you to regain mobility.
5) To minimize the risk for knee injuries
By using a compression wrap while doing sports or other activities, you are providing support to your knee joints as well as the muscles around it. This helps keep your joints and muscles work properly by keeping them in place. This can also help prevent sudden movements or twists that can lead to tears on the ligaments, sprains or strains.
What are the common causes of knee pain problems?
The knee is the largest joint in the body. It works overtime, especially as you age or as you gain in weight, this is why your knees are quite prone to injury and pain.
Knee pain is often the result of wear and tear on the joints, especially as we age. People who go for long walks, jog, lift weights, and play sports have a very high risk of developing this debilitating problem. Knee pain can also be a result of medical complications such as osteoporosis and arthritis.
Aside from natural causes or medical problems, knee pain can be a result of an injury. The knee is a vital junction in the body that connects a couple of large bones and muscles. In order to allow movement, the knee has ligaments and menisci. And sudden movements like twists or rotations that damage the muscles such as strains or sprains, or that damage the cartilage or ligaments, can ultimately lead to severe pain in the knee.
The Three Most Common Knee Injuries:
A lack of care for your knees, especially when you use them for much time, can cause injuries. In most cases, injuries are not just painful: they can become a nuisance that will hinder you from doing everyday tasks. Without proper care and recovery, injuries can also cause chronic pain.
Some of the most common knee injuries include:
1) Meniscus Tears
The meniscus is a piece of cartilage that cushions the area between your thigh bone and shin. You have two menisci on each knee. A sudden twist or pivoting motion can cause this cartilage to tear. This injury typically happens to those who have osteoarthritis or to those who play soccer or football.
2) Ligament Tears
Ligament tears can also be caused by a sudden change in direction while you walk or run. A poor landing after a jump can cause a ligament to tear.
Without proper preventative measures, you can tear your collateral ligaments, MCL or medial cruciate ligament, PCL, or posterior cruciate ligament, as well as your ACL or anterior cruciate ligament. Ligament tears are common sports injuries. ACL tears, the most painful type of ligament tear, is a typical injury in basketball.
3) Dislocations or Fractures
These types of injury require a significant amount of impact or trauma to develop. They usually happen during car accidents or hard falls. People with bone problems are at risk of developing knee fractures with minimal impact.
How Can You Prevent Knee Pain
The US in 2013 alone reported a 160% increase in people who were experiencing knee pain and knee injuries and, thus, requiring knee replacements. That fact alone tells us that we need to make a conscious effort when it comes to preventing knee problems.
To help you reduce your risk for knee pain, you can do the following:
1) Check your posture during exercise
While most gym buffs boast about how heavy they can bench press, people who have proper knowledge when it comes to fitness know that appropriate posture and execution means everything when it comes to results.
If you are someone who loves doing CrossFit or if you like doing squats and deadlifts, then you should be mindful of how you execute your exercises to avoid injuring your knees. If you feel pain developing on or around the knee area, you should consider giving them a rest by shifting to swimming, aerobics, or other exercises that will not put pressure on your knee joints.
2) Shed extra pounds
Whether you like it or not, your weight matters when it comes to your knees. The heavier you are, the more pressure your knees get as they try their best to support you and allow movement. Scientific studies have shown that for every pound of weight you lose, your knees also lose three pounds of pressure.
3) Strengthen your legs
Focus on doing compound exercises that will help strengthen your glutes, your hamstrings, and your calves. By strengthening these muscle-groups, you can get additional support as you mobilize, allowing your knees to receive less-pressure as well.
4) Always condition your knees and give them rest
Continually assess the physical demands of your work or your sports activity. Make sure that you do leg stretches after a long day of using your knees and legs, and try to ask for coaches or trainers to help you do proper movement so you can avoid injuries.
And of course, you should also allow your knees to rest by elevating them at home for at least a half an hour to an hour each day.. It would be best if you also used compression wraps to help improve blood flow and recovery around the area. You do not need to have an injury to use compression wraps. You can wrap your knees while you exercise at the gym or do sports so you can prevent future injuries.
A Step by Step Guide on How to Use a Compression Wrap for Knee Pain
In most cases, it requires a bit of skill and experience to wrap your knees properly. But with the help of this simple how-to guide, you will be able to safely and effectively wrap your knees and provide immediate relief.
1) Prepare your compression wrap
You can opt to use elastic bandages to wrap your knees, or you can use wraps that are fastened and tightened through velcro. Find the one that works best for your current needs and make sure that they can be safely secured after you wrap your knees.
Pro Tip: We recommend that you use HealiT compression wraps for the best results!
2) Put your leg in its natural position
You can opt to elevate your leg a bit so you can reach it properly by putting your leg on top of a table or stool. Instead of keeping your whole leg straight, bend your knees a bit. Doing this will allow your knees to move slightly better after you put on the wrap.
Pro Tip: If you are having trouble putting a compression wrap around your knees, ask someone else to do it for you. Remember, there is no point in wrapping your knees if you cannot do it correctly.
Pro Tip 2: Before you use a compression wrap, why not apply pain-relief creams and ointments to help promote warmth and recovery? We recommend that you try hemp-based ointments so you can help your knees relax or heal faster.
3) Make sure that the compression wrap is rolled up.
Starting the wrapping process with a rolled bandage will make it easier for you to apply the wrap. Hold the loose end of the compression wrap with your other hand and put it behind the knee joint. Roll the wrap over your knees until it goes around and meets with the loose end. Allow it to cover the loose end so you can pull it slightly until you feel that the wrap is now secure. Make sure that you roll over the loose so you can put it in place and focus on wrapping the rest of your knee.
4) Time to wrap your knees
Focus on wrapping your knee cap, two inches above the joint, and two inches below the joint. These are the areas that will need much support during movement, and these areas are also where swelling and inflammation can take place.
Now that the loose end is secured roll the wrap below your knee joint. As soon as it goes around the leg, pull it slightly again to make sure that it stays snug. Now roll the wrap upwards to cover the area above the knee joint then pulling it slightly again once it makes a rotation. You can wrap the knee cap after next, but for this area, avoid tightening the bandage around it as it can put the knee joint under too much pressure. Repeat the process until you can fully cover a 6-inch area around your knee.
5) Secure the other loose end.
Now that you have entirely covered the kneecap and secured the top and bottom portion of your knee joint, you need to make sure that your whole wrap feels snug but not too tight. Having it snug can help improve blood flow, but having it too tight can restrict circulation. Fasten the other loose end of the wrap using the velcro, a metal fastener, or by tucking the last few inches within the roll.
Protip: To help check the tightness of your wrap, you can use your index finger. Your finger should smoothly go in between your wrap and your skin. If it can’t go in easily, then your wrap may be too tight.
The use of a compression wrap can effectively help you treat or provide relief to common knee problems and pain. But compression wrap is not just for one-off emergency purposes, they can also be used at home to promote wellness and to help condition your knees for long-term benefit.
Compression wraps are also ideal for active individuals. They can be worn at the gym or during play to provide support for your knees and minimize your risk for injuries. You have to keep in mind that when it comes to knees, prevention is far more critical than treatment simply because the slightest knee problems may lead to much pain.
With the use of a reliable compression wrap, and proper wrapping techniques, you can protect your knees from injury, promote recovery so your knees can be ready for your next activity, and speed up healing as well as minimize pain.
Now You Try It: Our Recommended Compression Wrap
If you want to reap the benefits of compression wrap, you need the right equipment.
HealiT wrap offers the best compression wrap product on the market. The wraps are breathable, sweat-resistant, do not stick to your hair and skin, and made of high quality 100% cotton material so that you can use it during or after physical performance.