Winter Training Tip: Neoprene Sleeves

I had one more thought from my “case study” post about the trio of experienced masters rowers I coach, and it’s timely for the northern hemisphere winter weather and anyone doing some last-minute holiday shopping. I mentioned that the trio has had a few minor back and knee tweaks over the two years that we’ve worked together, but nothing that has derailed more than a week or so of training. For their knees specifically, one addition in the first year of working together was light neoprene knee sleeves.

These rowers all do a lot of all-season outdoor training, either fully outdoors for cross-training or mostly outdoors in homegyms covered only by a tent. “Staying warm” in a general sense tends to be mostly about whole-body heat and layering up with clothing. However, individual joints can require extra attention and get missed with the whole-body approach. I don’t think this is an across-the-board need, but I have found it very helpful personally and with other masters athletes in need of more attention to specific joints.

Neoprene knee sleeves like these from Rogue Fitness (no affiliation) are designed to keep the specific joint lightly compressed and covered to increase warmth, lubrication, and comfort. When people, especially masters rowers in outdoor and colder climates, tell me about generally “creaky/achy knees” during training without a specific pain or greater diagnosis, this is my second recommendation after making sure to do a warm-up before training.

I use the 7mm size personally for strength training only and maximum warmth for Vermont winters in my unheated, uninsulated garage gym. Use the 3mm or 5mm size for lower heating needs or more diverse uses including aerobic exercise. The extra bulk of the 7mm reduces range-of-motion too much for my comfort when erging and rowing. I also find it too warm given the increased body temperature of aerobic exercise. They are easy to roll down, though, if you get too warm. Constantly exposed to sweat, they will also benefit from an occasional scrub with a light soap or white vinegar solution.

It’s important to note that these are sleeves, not braces. It’s basically like wearing a wetsuit, just on one joint only. They offer very minimal structural support, only as a product of light compression. There are no straps or rigid structures altering movement mechanics. I’m also not seeking to or proposing that neoprene sleeves solve any medical problems or prevent any specific injury. They’re just a way to increase warmth and comfort at a specific joint.