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Knee Sleeve Sizing Guide: 5mm vs 7mm and How to Pick the Right Size
Knee Sleeve Sizing Guide: 5mm vs 7mm and How to Pick the Right Size
Knee sleeves only work the way they should if they fit right. Too loose and they slide around and bunch up. Too tight and they're a fight to get on and uncomfortable to wear. This guide walks you through knee sleeve sizing: how to measure, how tight knee sleeves should be, how to put them on, and what the difference is between 5mm and 7mm sleeves.
How to Measure for Knee Sleeves
You only need a soft tape measure and about a minute.
- Stand with your leg straight and your muscles relaxed. Don't flex your quad.
- Wrap the tape around the middle of your kneecap. Keep it level all the way around, not angled up or down.
- Pull the tape snug against your skin (bare skin, not over pants) and read the number. Our chart says to measure tightly and accurately, so don't leave slack in the tape.
- Measure both knees, since they aren't always identical.
- Compare to the size chart below.
Measure your body, not your jeans or shorts. Clothing sizes don't tell you anything about knee sleeve size.
Bay Gear Co. Knee Sleeve Size Chart
This is the size chart from our knee sleeve product page. Measurements are around the knee.
| Size | Knee (inches) | Knee (cm) |
|---|---|---|
| Small | 12.6–13.7 | 32–35 |
| Medium | 13.7–14.5 | 35–37 |
| Large | 14.5–15.7 | 37–40 |
| XL | 15.7–16.9 | 40–43 |
What If You're Between Two Sizes?
The ranges share their end points (13.7, 14.5 and 15.7 inches). If you land right on one of those numbers, the note on our chart says to pick the smaller of the two sizes. Otherwise, just order the size your measurement falls in. Knee sleeves are designed to fit snug, and the chart already accounts for that.
How Tight Should Knee Sleeves Be?
A properly sized knee sleeve should feel snug and firm, like a good hug around the knee. Here's a quick fit check:
- Good fit: It takes some effort to pull on, it stays put when you squat, and it doesn't bunch behind your knee.
- Too loose: It slides down during warm-ups, wrinkles, or feels like you could pull it on with one hand.
- Too tight: You get tingling, numbness, or pinching at the edges, or you can't get it on at all. If that happens, take the sleeve off. It's too small.
Expect a new 7mm sleeve to feel tight the first few times you wear it. Neoprene gets a little easier to put on as you break it in, but it shouldn't ever feel painful.
5mm vs 7mm Knee Sleeves: What's the Difference?
The number is the thickness of the neoprene. It's the biggest thing that changes how a sleeve feels.
| 5mm Sleeves | 7mm Sleeves | |
|---|---|---|
| Feel | Lighter, more flexible | Thicker, firmer, more compression |
| Warmth | Keeps knees warm | Holds more heat |
| Getting them on | Easier | Takes more effort |
| Common use | CrossFit-style workouts, general training, higher-rep and more varied movement | Heavy squats, powerlifting-style training, strength work |
When 5mm Makes Sense
If your training mixes in box jumps, running, lunges, and lots of different movements, a thinner 5mm sleeve moves with you more easily and is simpler to wear for a whole session. A lot of lifters like 5mm for general fitness and conditioning days.
When 7mm Makes Sense
If your training centers on squats and heavy lower-body work, 7mm is the common choice. The thicker neoprene gives a firmer, more locked-in feel and holds more warmth through a long squat session. It's also a thickness you'll see a lot in powerlifting. If you compete, check your federation's rules and approved gear list before a meet.
Bay Gear Co. makes 7mm sleeves only. We built ours for lifters who squat heavy, so we went with the thicker option. If you mostly do varied, fast-moving workouts, a 5mm sleeve may suit you better, and that's a fair choice to make.
How to Put On Knee Sleeves
7mm sleeves are snug by design, so there's a little technique to it:
- Start dry. Put them on before you get sweaty. Long socks help the sleeve slide over your foot and ankle more easily.
- Check the direction. Our sleeves have the logo on the back, so line that up behind your knee.
- Fold it in half. Fold the top of the sleeve down over the bottom half so it's shorter and easier to handle.
- Slide it up to just below the knee. Sit down, straighten your leg, and work the folded sleeve up your shin.
- Unroll it up over the knee. Grab the folded edge and pull it up over your kneecap.
- Center it. Adjust so about the same amount of sleeve sits above and below your kneecap, with no twists or bunching.
To take them off, peel the top edge down and roll the sleeve toward your ankle instead of yanking it.
Knee Sleeves vs Knee Wraps
Sleeves and wraps both go on your knees, but they're different tools. Sleeves are a snug neoprene tube you pull on and can wear for your whole session, warm-ups included. Knee wraps are long elastic wraps you wind tightly around the knee, usually just for your heaviest squat sets. We break it down in Knee Sleeves vs Knee Wraps for Squats.
How to Care for Your Knee Sleeves
Neoprene soaks up sweat, so a little care goes a long way:
- Air them out after every session. Don't leave them balled up in your gym bag.
- Hand wash in cool water with a mild soap when they need it.
- Air dry them flat or hanging, out of direct sun.
- Skip the dryer and high heat, which can be hard on neoprene.
Frequently Asked Questions
How do I know what size knee sleeve to get?
Measure around the middle of your kneecap with your leg straight and relaxed, then compare the number to the size chart. On our chart, Small is 12.6–13.7 in, Medium is 13.7–14.5 in, Large is 14.5–15.7 in, and XL is 15.7–16.9 in.
How tight should knee sleeves be?
Snug enough that they take some effort to pull on and stay put through a squat, but never tight enough to cause tingling, numbness, or pinching. If they slide down, they're too big. If they pinch, they're too small.
Are 5mm or 7mm knee sleeves better?
Neither is better across the board. 5mm sleeves are lighter and more flexible for varied workouts. 7mm sleeves are thicker and firmer, which is why they're popular for heavy squats and powerlifting-style training.
Should knee sleeves be hard to put on?
A snug 7mm sleeve usually takes some effort, especially when it's new. Folding it in half, sliding it up to below the knee, and unrolling it over the kneecap makes it much easier.
Can I wear knee sleeves for my whole workout?
Yes. Many lifters put them on at the start of a leg session and wear them through warm-ups and working sets, then take them off after. If you also use knee wraps, those usually go on just for your heaviest sets.
Veteran-Owned and Built for Heavy Days
Bay Gear Co. is veteran-owned. Marine veteran Brian Young started the company in 2017 at Camp Lejeune, and we're based in Sebastian, Florida today.
Find Your Fit
- Ready to order? Shop our 7mm knee sleeves for $59.99 in S, M, L, and XL.
- Training elbows too? Get the Knee Sleeves + Elbow Sleeves Bundle.
- Going for a heavy single? Check out our knee wraps.
Free shipping on orders $49+, orders placed by 3 PM ET ship the same day, and unused items can be returned within 30 days.