Knee Pain While Running? Here is When to Use a Knee Sleeve vs. a Knee Brace

Knee Pain While Running? Here’s When to Use a Knee Sleeve vs. a Knee Brace

 

If you’re an avid runner, knee pain can feel like a frustrating setback.  It is also one of the most common injuries for runners. The knee accounts for 28% of injuries in runners.¹ Whether you’re training for your first 5K or logging marathon miles, knowing when to use a knee sleeve versus a knee brace can make a big difference in both comfort and recovery. Let’s solve some questions you might have on why you should choose a certain knee brace or sleeve depending on your symptoms.

 

What are the differences between Knee Sleeves and Knee Braces

Knee sleeves are made of compressive material, like neoprene, and slip over your knee like a snug sock. They provide warmth, light compression, and proprioceptive feedback (awareness of knee movement). Sleeves don’t restrict motion and are ideal for mild pain or swelling.

Knee braces, on the other hand, offer more structural support. They often have straps, hinges, functional resin or rigid components that stabilize the knee joint and limit certain movements. Braces are recommended when you need targeted support for instability, ligament injury, or significant arthritis.

 

Pain All Over Your Knee? Consider an Osteoarthritis Brace

If you feel aching throughout your whole knee especially if you have stiffness in the morning, swelling after running, or grinding sensations you may be dealing with osteoarthritis. In this case, a knee brace such as Zamst EK-3 or EK-5 would be ideal.

 

These knee braces support the entire knee firmly for horizontal balance and with a precise fit to the knee it adds adjustable compression level. For runners who are in their 40’s and 50’s and still want to continue running these knee brace could solve some problems and increase likelihood they can continue running.

Pain on the Inside, Front or Outside of Your Knee? Use Targeted Support

 

Knee pain on the inside (medial knee pain), front, or outside (lateral knee pain) often points to issues like meniscus tears, ligament instability, or overuse syndromes such as iliotibial (IT) band syndrome and runner’s knee otherwise known as patellofemoral pain syndrome which is common in runners.

If you have pain on the outside of your knee especially if it worsens as you run longer distances-RK 1 Plus knee brace from Zamst can help reduce pain caused by IT band syndrome

If your pain is on the inside of your knee, a medial support brace can provide stability and reduce strain on the ligaments and cartilage in that area. Knee braces that have functional resin stays can protect against excessive lateral and medial movements. Hinged knee braces are especially helpful if you’ve had a ligament injury, as they prevent excessive side-to-side motion.  

 

When Are Knee Sleeves a Good Fit?

 

Knee sleeves are great if your pain is mild, more generalized, or due to swelling after long runs. They’re also an excellent option if you don’t feel instability but need warmth and compression to soothe your knee during activity.

 

The Bottom Line

 

If you have persistent, significant pain, or if your knee feels like the knee might buckle, a brace is typically the better choice. If your symptoms are milder and you simply want extra support and compression, a knee sleeve should do the job.

 

Always consult a healthcare professional if you’re unsure. The right support can help you stay active, protect your knees, and keep your running goals on track.

ABOUT THE AUTHOR

EVAN JEFFRIES is a physical therapist with a Doctorate in Physical Therapy (DPT) from the University of St. Augustine for Health Sciences.  He is also the owner of Evolving Motion Physical Therapy and has vast knowledge of the musculoskeletal system and has treated many orthopedic conditions by bringing a proactive approach to healthcare and lifestyle.  Recently he has also been active on social media as an injury analyst mainly in related to injuries NBA players have sustained.   Evan can be followed on his social media accounts.

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1. Francis P, Whatman C, Sheerin K, Hume P, Johnson MI. The Proportion of Lower Limb Running Injuries by Gender, Anatomical Location and Specific Pathology: A Systematic Review. J Sports Sci Med. 2019 Feb 11;18(1):21-31. PMID: 30787648; PMCID: PMC6370968.