Brazilian Jiu Jitsu can be very hard your body’s joints, especially the knees. From shooting wrestling shots, scramblings to submissions like knee bars, foot locks & ankle locks, your knees are under a lot of stress.
We break down why you should wear a knee brace or pad, which ones are worth getting and show you our favorite exercises to strengthen the knee.
Editor’s Pick: Best BJJ Knee Brace – Use this every time!
Bauerfeind - GenuTrain - Knee Brace Buy on Amazon
Knee Pads and Braces help support your knees mobility and range of motion when training. They are not a magic talisman that will ward off the injuries that may occur to your knee.. but they can help!
If you really want to bulletproof your knees starting a workout program that strengthens the muscles and joints supporting your knees is a MUST! Start with an exercise program and supplement with gear that can support your knees from training abuse is a good 1-2 combo for your knee health.
So if you have a plan to help strengthen your knees and you are looking for extra protection where do you begin?
Knee pads can help soften the blow driving your knee cap / patella straight into the mats. This happens a lot during sparring, training and competition through errant takedown shots, passing and mad scrambles.
An example of these type of knee crunching mad scrambles is a recent Edwin Najmi match:
Also a good knee brace should help support your knees if they are injured or tweaked. A brace is not foolproof but when combined with strength training and a mobility routine you can give your knees a fighting chance.
Types of Knee Protection on the Market Today
Table of Contents
Generally Knee Protection can be broken down in the following categories:
- Knee Pads – Generous Cushioning over the Patella
- Knee Sleeves or Compression no Patella Support or Hinges & Metal Side Bars
- Knee Compression with Patella Cushion
- Knee Compression with Patella Cushion and Side Bars (or Metal Springs)
- Knee Braces with Metal Hinges, Metal Side Bars & Patella Support
- Post Orthopedic Operation Hinged Knee Braces
Compression knee brace, a type of fabric sleeve that you slip on over your knee will usually be a Cotton/Poly blended fabric.
For BJJ training specific knee support we generally will want Patella Support (cushioning over the Front of the Knee) with some metal side bar for to support with lateral movement. Wearing just a knee compression sleeve is ok but will not give you the added protection when training. With that in mind we will focus on knee pads, compression sleeves and knee braces that are ideal with BJJ in mind.
Knee Brace Construction – What to Look For
However not every knee pad and brace is made to be worn in training. Some braces include bulky metal inserts, hinges and bars that are not appropriate for training and can hurt your training partners. Other considerations are if you are going to wear the knee protection over spats or bare skin.
Compression Brace Fabric
Neoprene is a popular fabric component to a lot of the knee braces on the market. Neoprene is the same type of fabric material that is used in the construction of wetsuits (dive, surfing etc) It is durable, stretchy and firm but not very breathable.
Cotton/Polyester Blended is another hugely popular choice for knee compression sleeves and for good reason. The cotton poly fabric is lightweight, comfortable, moisture-wicking and washable. It is designed for maximum breathability and comfort.
After personally wearing both types I prefer to wear Neoprene if my knee is more injured, or I need more support AND I’m wearing the Neoprene knee brace over spats.
However if I’m looking for just additional support and my knee is less injured or healthy AND I will be wearing the knee brace over bare skin I prefer the Cotton/Polyester blended fabrics.
Additional Materials and Considerations
Besides fabric, other considerations are padding around the knee patella, metal springs or bars on the side of the knee brace for added support. How many springs/bars on each side of the knee (some knee braces only have 1 others have 2 for extra support). Washability and Durability because you will need to washing your compression knee sleeve or brace quite frequently.
Also we need to consider how durable a knee brace can hold up to the rigors of training in class day in an day out.
For this reasons and more we have selected knee braces and compressions sleeves that will be ideal for BJJ.
| BRAND / MODEL | REVIEW | RATING | PRICE |
|---|---|---|---|
 Bauerfeind GenuTrain | Great Knee Brace - Great Brand | CHECK PRICE | |
 Bauerfeind Sports Knee Support | Another Great Knee Brace | CHECK PRICE | |
 NeverTap Knee Sleeve | BJJ Specific Knee Brace | CHECK PRICE | |
 Shock Doctor Knee Brace | Has more knee support | CHECK PRICE | |
 ASICS Wrestling Sleeve | Can't go wrong with a wrestling knee sleeve | CHECK PRICE |
Bauerfeind
Baurefeind is the gold standard of athletic knee support. Baurefeind knee braces are made with cotton/poly blended fabric that is lightweight and breathable. They also include added side springs and patella support. I really like these knee braces but they are the most expensive on the market.
- CORRECT FIT AND SIZING: With your knee slightly bent, use the center line of your knee as your starting point and measure up your thigh. Measure the upper circumference at this point. Using the center line of your knee as your starting point measure down your calf. Measure the lower circumference at this point. Make sure the measuring tape is taught to the leg but not cutting into the skin. Refer to sizing chart for size selection.
- TREAT AND PREVENT: Knee pain, strain, tendinitis, swelling and edema, jumpers’ knee, runners’ knee, feelings of instability, lateral meniscus tear, mild osteoarthritis, and Osgood-Schlatters disease
- PAIN RELIEF & PROTECTION: Integrated Omega+ Pad securely holds the kneecap in place and reduces edema and swelling. Meniscus Wings provide targeted massage and pain relief to the joint space. Hoffa Pads stimulate the infrapatellar fat pad to promote the body's natural healing mechanism
- PAIN RELIEF & PROTECTION: Integrated Omega+ Pad securely holds the kneecap in place and reduces edema and swelling. Meniscus Wings provide targeted massage and pain relief to the joint space. Hoffa Pads stimulate the infrapatellar fat pad to promote the body's natural healing mechanism
- MEDICAL GRADE COMPRESSION: the GenuTrain delivers gradient, medical-grade compression to promote circulation and reduce pain, swelling and muscle fatigue.
Bauerfeind – GenuTrain – Knee Brace
Reviews
“I do BJJ and Judo and have had several surgeries including ACL and meniscus. Overall, the brand is great and I tried several different products. The A3 though, while being specific for meniscus / inside support, always protruded and did not have a compressed feel on the inside of my leg. I tried a variety of sizes from 1- 3 (even though I’m suppose to be a 3) and even ordered both a left and right – all had the same issue. I stayed with the normal GenuTrain since it stayed snug/compressed and provided good support on my knees while doing martial arts.”
“I used mine for a strained MCL,LCL and Meniscus tear. I was training light BJJ and stand up and came back to early. If your injury is minor I think it will be great for wrestling. You can bend and move and get good support. It’s the best that I have found in this category.”
“It doesn’t slip during bjj”
Anaconda Fightwear Knee Braces
Anaconda is a BJJ gear company and one of the products they offer is a Knee Brace.
Anaconda knee brace features a gel insert to help patella injuries along with upper and lower strap to keep the brace on during rounds.
You can check it out here:
https://anacondafightwear.co/products/anacondakneebrace
McDavid Knee Braces
Great Neoprene knee braces and compression sleeves. I used in the past McDavid Knee Braces with a Volleyball Knee Pad over it to get maximum protection.
- STEEL STAYS - Reinforced spring steel stays offer enhanced medial-lateral confidence. Keep your movement freedom while being extra stable. Prevents injuries and accelerates recovery.
- STRAPS - Elastic cross straps for enhanced compression and added rotational and collateral ligament support. Made for Men and Women.
- COMPRESSION - Latex-Free neoprene sleeve provides compression and therapeutic heat to keep your muscles warm and prevents injuries. Increases blood flow and pain recovery. Open 360 degree padded buttress isolates and supports the patella.
- COMFORT - Perforated back panel provides heat and moisture management and all-around comfort. Bound edges prevent irritation and skin rubbing.
- SIZING – Our knee brace is intended to fit snug for the best support. Although, if your measurements are close to the maximum size range, we recommend sizing up for comfort.
Another interesting option for frontal knee injury prevention.
- STEEL STAYS - Reinforced spring steel stays offer enhanced medial-lateral confidence. Keep your movement freedom while being extra stable. Prevents injuries and accelerates recovery.
- STRAPS - Elastic cross straps for enhanced compression and added rotational and collateral ligament support. Made for Men and Women.
- COMPRESSION - Latex-Free neoprene sleeve provides compression and therapeutic heat to keep your muscles warm and prevents injuries. Increases blood flow and pain recovery. Open 360 degree padded buttress isolates and supports the patella.
- COMFORT - Perforated back panel provides heat and moisture management and all-around comfort. Bound edges prevent irritation and skin rubbing.
- SIZING – Our knee brace is intended to fit snug for the best support. Although, if your measurements are close to the maximum size range, we recommend sizing up for comfort.
Adidas Men’s Wrestling Reversible Knee Pad
These are good for preventing injuries with your knee striking the mat when performing takedowns and during scrambles. Does not have the lateral support other knee braces have.
- McDavid Supports
- MD
- black
Volleyball knee pads
Yes you may be wonder why volleyball knee pads? For me they offer one of the best protections for a common knee injury that occurs on the mat… which is a hard downward direct contact on the Knee Patella with the mats during scrambles and takedowns. For me these are the most frustrating knee injuries as just a little padding over the patella can really make a difference over the BJJ practitioner lifetime of training in keeping your knees healthy.
Bodyprox Protective Knee Pads
Another option that fits into the wrestling and volleyball style collision prevention knee pads are the Bodyprox knee pads.
- 1 Pair Kneepads (Left and right), Unisex design, two sizes available. Polyester 45%/ Rubber 25%/ EVA 30%.
- Your Safety is Our Priority-made of high-density strengthen foam, good elasticity, breathable fabric keeps skin dry, and more comfortable.
- Ergonomic design, super lightweight, provides freedom of movement. An ideal knee protector for outdoor sports.
- Protect and Prevent knee injuries during exercise. Keep warm, prevention and reduction of stiff muscles and joints. Effectively impact proof, increase blood circulation.
- Great Grip, Non-Slip Feature! Easily put the knee pads on and forget that you had them on! That’s how comfortable it is whilst in use. No constant re-adjustment needed as it firmly hugs the knee!
