Best Knee Pads and Knee Braces for Training BJJ 2023

Tuesday, December 19, 2023

Primary Blog/Best Knee Pads and Knee Braces for Training BJJ 2023

Best Knee Pads and Knee Braces for Training BJJ 2023

Are you serious about being your best on the Brazilian Jiu-Jitsu mats? Protect yourself – and your knees – with knee pads and braces. Even if you’re a seasoned pro, choosing the right gear can be tough. We’ve got you covered to help you train hard and train smart without worrying about injuries.

We’ve researched some of the best gear for you in 2023. After my knee surgery, I tried tons of different knee braces so I could get back on the mats as soon as possible and prevent re-injury. If you don’t feel like doing a bunch of research just buy the Bauerfeind Sports Knee Support it is the best one.

After you get your knee brace figured out, click here to learn about the Navy SEAL method for developing mental toughness. I have used this method with my children and it definitely works.

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The best BJJ knee brace I found was a product from ”Bauerfeind Sports Knee Support”. After trying these out, they fit comfortably without cutting off circulation. They work so well that I still wear them to this day. I wash them after every training session and they have held up better than any of the others that I have tried. Even after 2 sessions per day in John Danaher’s classes.

Knee braces should fit snugly but not too tightly; when shopping, it’s important to look for knee braces that won’t get in the way while rolling, these also have a nice gel insert that provides some impact protection. Here’s a link to the best bjj knee brace I used.

Bauerfeind Sports Knee Support

Anaconda Fightwear Knee Braces

After using these knee braces for two weeks, they started to deteriorate. The ”Anaconda Fightwear” knee braces did not do the most incredible job. The fabric used to make the knee braces needed to be thicker and better constructed, leading to them wearing out quickly. Additionally, the velcro straps were hard to adjust, and they would scratch my training partners on the mat. They did provide decent support but they quickly cut off circulation.

Although I did not love these knee braces, the customer service was excellent. When I told them my knee braces fell apart, they kindly sent me another pair to try.

Knee Support

If you’re looking for pain relief and knee support, a knee brace might be the solution you’ve been looking for. Knee braces are one of the most popular and effective tools for improving knee stability and reducing pain.

Whether you have a recent injury or chronic knee issues, a high-quality knee brace can help alleviate your discomfort and improve your quality of life.

How does a knee brace work?

By strapping on a knee brace, you efficiently relieve pressure from the joint in pain. The knee brace holds your injured joints in place. It makes sure each ligament is in a proper position for physical activity.

There are many different types of knee braces. For example, someone would use an unloader knee brace for injuries such as MCL tears, ACL tears, and any significant injury where walking is difficult without assistance. Here’s an excellent example of what an unloader knee brace would look like. Physical activities are still possible, but it’s essential to be mindful of your injuries when going into action.

The other knee braces for contact sports are ”Closed Patella Knee Supports” and ”Open Patella Knee Supports”. These knee braces act as a sleeve around your joints to help aid any knee pain. The support provided by a tightly adjusted knee brace can change the trajectory of your recovery and aid your transition back into all physical activities.

Here is a picture showing the difference between an open and closed patella knee support. As you can see, one covers the whole knee, while one has a whole for the patella. Around the patella is a round cushion to protect the front of your knee. Both are valid options, but choosing the knee brace that best suits you is always good.

Do Knee Braces Help in BJJ?

BJJ is a contact sport that can put your joints at risk, so having the correct form of knee support can make all the difference in injury prevention. Knee braces and pads are beneficial for BJJ athletes. They provide extra stability while at the same time allowing some range of motion.

There are several other tips that BJJ practitioners should keep in mind when protecting their knees during training. First, it is crucial to warm up properly before engaging in any physical activity; this will help reduce joint and muscle stress and prevent injury.

Additionally, the proper technique should always be used when performing any BJJ movements; this will help ensure that all joints and muscles are being used correctly and efficiently. Finally, suppose any pain or discomfort occurs while training or competing. In that case, stop immediately and seek any necessary medical attention.

Overall, wearing a knee brace while practicing BJJ can benefit athletes looking to improve their performance, reducing their risk of injury or developing chronic pain issues. When selecting a knee brace for BJJ practice, it is crucial to consider the type of protection needed and the material used in its construction. Additionally, proper warm-up routines and techniques should always be employed when engaging in physical activity to ensure maximum safety and performance benefits.


  • ​https://www.bauerfeind.com.au/pages/best-knee-braces-for-brazilian-jui-jitsu
  • ​https://anacondafightwear.co/products/anacondakneebrace
  • ​https://bjjinspired.com/best-knee-brace-for-bjj/

Common Knee Injuries in Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu (BJJ) is a martial art that places significant stress on the knee joint, leading to chronic and acute injuries. Practitioners of BJJ need to be aware of the common knee injuries they may experience and how to prevent them.

BJJ’s most common knee injuries are ligament sprains, meniscus tears, patellofemoral pain syndrome, and chondromalacia patella. Ligament sprains occur when there is an excessive stretching or tearing of one or more ligaments in the knee joint. Ligament sprains can happen due to sudden changes in direction or force applied during grappling techniques.

Meniscus tears occur through forceful twisting motions or direct contact with another person during sparring. Patellofemoral pain syndrome is characterized by pain around the kneecap due to overuse or incorrect technique while performing specific movements, such as squatting or kneeling. Chondromalacia patella occurs when the cartilage under the kneecap becomes inflamed and irritated due to repetitive stress on the joint.

Common risk factors for knee injuries include:

  • Improper warm-up before training.
  • ​Inadequate rest between sessions.
  • ​Incorrect technique while performing certain moves.
  • ​Poor physical conditioning.

Practitioners of BJJ need to be aware of these risk factors and take measures to reduce their chances of injury.

Prevention is critical when it comes to avoiding knee injuries in BJJ. Practitioners should always warm up properly before training sessions and perform exercises that target the muscles around the knee joint, such as squats, lunges, leg extensions, etc., as part of their regular strength training routine. They should also pay attention to their technique while performing certain moves and ensure they are not overextending their knees beyond what they can handle safely. Additionally, practitioners need to recognize early signs of injury, such as pain or swelling, to take appropriate action immediately if necessary.

When treating knee injuries in BJJ, conservative treatment options include rest, ice therapy, compression bandages/braces, anti-inflammatory medications, physical therapy exercises such as stretching and strengthening exercises targeting the muscles around the knee joint, etc., depending on the severity of the injury. In some cases where conservative treatments fail or if a severe tear/rupture is present, surgical intervention may be required for proper healing and recovery from a BJJ-related knee injury.

In conclusion, understanding common types of knee injuries in BJJ, along with their mechanisms of injury and risk factors, can help practitioners take preventive measures against them so that they can continue enjoying this sport without any worries about sustaining a severe injury. Early recognition of symptoms followed by prompt treatment will help limit the severity of any potential injury so that practitioners can get back on track quickly with minimal disruption to their training schedule.

A BJJ Knee Brace Isn’t Always a Permanent Solution

This is an important thing to remember when training with an injury. Determining the cause of your knee pain is essential to finding the best solution for you, and always consult with a medical professional if you think you have an injury. Knee braces are beneficial, but they aren’t a cure-all. Take time to research different recovery plans to get your knees healthy and help prevent injuries in the future.

I would recommend looking into Ben Patrick’s programs, specifically the workout program named, ”Knee’s over Toes”. This workout plan is designed to rebuild your knees from devastating trauma to completely functional knees. Knee injuries were inevitable after being a Navy SEAL, playing professional golf, and Brazilian Jiu-Jitsu training. This includes meniscus and MCL tears, inability to walk for months, and overall poor mobility in my knee joints.

Who is Ben Patrick

Determined to help himself and others, Ben Patrick (B.S. Exercise Science) created the Knees over Toes workout plan. Ben Patrick has created multiple videos and eBooks teaching his knowledge on the subject. It was designed to rebuild his knee joints after suffering significant injuries.

Thousands of people have used his program to regain control of their knees and mobility while preventing future injuries. Ben Patrick is an expert in knee rehabilitation, and Brazilian Jui-Jitsu athletes can benefit significantly from his courses. You can learn more about Ben Patrick on his Instagram @thekneesovertoesguy, and learn more about the best way to rehabilitate your knees.

What is ”Knee’s over Toes”?

“Knees over toes” is a famous phrase in fitness, but what exactly does it mean? It’s a technique to alleviate knee pain while strengthening the knee joint. The concept is simple yet effective. Keeping the knee joint stable and positioned over the toes while performing leg exercises can reduce the stress placed on the knee joint, potentially eliminating or reducing the amount of pain you experience during or after your workout.

The good news is that knee braces can provide extra support during exercises. Hence, this technique is achievable for anyone looking to improve their knee health and overall fitness.

When I first started the knee’s over toes program, I started wearing knee sleeves. The knee sleeves relieved the initial pressure to prevent knee injuries. As I showed up every day to the gym, following the Knee’s over Toes program, I saw fast progress in knee mobility. Eventually, knee braces weren’t even necessary for regular Brazilian Jiu-Jitsu training.

Additional Materials and Considerations

When it comes to training with injuries related to the knees, several considerations must be taken into account to ensure a safe and productive workout. Here are some additional materials and tips to help you train effectively and protect your knees:

First and foremost, it is essential to understand the type of knee injury that you have sustained. Collateral ligament injuries, for example, can be particularly challenging because they can take longer to heal than other types of knee injuries. Suppose you have suffered from a knee injury. In that case, it is essential to receive a proper diagnosis, seek counsel from a physical therapist, and follow their recommendations for your safe progression back to activity.

Martial arts – whether grappling martial arts or any other combat sport, can be fun and exciting but also put significant demands on the knees. So, it is crucial to ensure that the muscles surrounding the knee joint are activated and that the knee joint is aligned correctly during training and competition.

Additionally, it is essential to warm up and cool down properly before and after training sessions.

Strength training can also benefit knee injuries if the exercises are performed correctly. Activities such as sled pushes, split-stance isometric holds, barbell hip thrusts, Spanish squats, and upper-body ergometers can help strengthen the muscles surrounding the knee joint without putting too much strain on the knee.

Finally, foam rolling is a great way to loosen tight muscles around the knee joint and improve mobility. It is important to roll slowly and control the areas that feel tight or sore from maximizing the benefits of foam rolling.


  • ​https://www.stack.com/a/10-exercises-to-train-around-knee-pain/
  • ​https://www.jagonept.com/how-to-stay-in-shape-with-a-knee-injury/
  • ​https://ptandme.com/blog/how-to-remain-active-with

Types of Knee Protection on the Market Today

Knee protection is an essential consideration for anyone active in sports or other activities that involve physical exertion. Various types of knee protection are available, including knee pads, knee sleeves, and knee braces. Knee pads are designed to provide cushioning and shock absorption for the knees while engaging in activities such as kneeling or crawling. Knee sleeves offer compression and support to the knee joint, helping to reduce pain and swelling while providing stability during movement. Finally, knee braces are designed to provide additional support for the knee joint when engaging in high-impact activities such as running or jumping.

Knee pads come in various styles and materials, from lightweight foam padding to heavy-duty gel construction with double-solid straps. The Home Depot offers several options for knee pads, including Gel Soft Cap Knee Pads (1-pair), High-Performance Stabilizing Shell Knee Pads, and 2-in-1 Work Knees Pads. Walmart also has a selection of gel knee pads available at various prices. Skate Pro offers a wide range of skate-specific knee pads from brands like REKD, Triple Eight & 187 for those seeking more specialized protection. For children ages six months to 8 years old, KneeBees provides protective cotton blend knee pads that guard against abrasions and fatigue during crawling and running activities. Finally, Atomic Moto offers motorcycle-specific products like the EVS TP199 Lite Knee Pad and EVS Hex Pro Knee Guard for extra ride protection.

Why do my knees hurt after BJJ?

The knee is a complex joint, and the forces placed on it during BJJ can be hard to manage. As such, there are several reasons why your knees may hurt after BJJ.

One common cause of knee pain after BJJ is overuse syndrome when too much strain is placed on the joints. This could be due to training too hard, too often, or using improper form during the various techniques. Improper warm-up and cool-down exercises can also contribute to overuse syndrome.

Another possible cause of knee pain after BJJ is joint misalignment. During specific techniques like takedowns and sweeps, it’s easy for your joints to become misaligned. If not corrected, joint misalignment can cause long-term pain and knee discomfort.

Finally, an injury sustained during BJJ could also be the source of knee pain. Impact injuries like torn ligaments or strained muscles can lead to acute or chronic knee pain. Furthermore, wear and tear on the cartilage that lines your knee joint can cause long-term pain and discomfort.

If you experience knee pain after BJJ, speaking with a physician or physical therapist for diagnosis and treatment may be wise. They will help determine the cause of your knee pain and offer strategies to reduce discomfort and improve joint health. With proper warm-up, cool-down, and exercise form, you can minimize your risk of knee pain and enjoy the benefits of BJJ.

McDavid Knee Braces

McDavid is a leading brand in the sports and medical industry, providing athletes and individuals with quality braces and supports to help them stay active. The company’s mission is to provide unparalleled support and protection for those with knee, ankle, elbow, shoulder, and back injuries. Their braces and supports are designed to help people recover from injury or improve their performance while engaging in physical activities.

McDavid Knee Braces are unique because they offer dual hinge support for increased stability and relief. They also feature side hinges that provide maximum knee support and compression for improved stability during recovery. Additionally, the knee braces are designed to retain heat which can help promote healing by increasing circulation around the affected area.

There are several types of McDavid Knee brace available on the market today. These include elastic knee supports, individualized knee braces, patella tendon supports, ligament strain relief braces, hyperextension braces, and more. Each type of brace offers different benefits depending on the wearer’s needs. For example, elastic knee supports compress to reduce swelling, while individualized knee braces offer customized fit for optimal comfort. Patella tendon supports can help reduce pain associated with tendonitis. In contrast, ligament strain relief braces can help prevent further injury due to hyperextension or overexertion of the knee joint.

McDavid Knee Braces have helped many physically active individuals stay safe while participating in sports or other physical activities. They also have benefited those with knee injuries as they provide additional support and protection from further damage or pain. Many people who use McDavid Knee Braces report feeling more secure when engaging in physical activities such as running or playing basketball, knowing their knees are protected from any potential harm or discomfort

In conclusion, the McDavid Knee brace is an excellent choice for anyone looking for a high-quality brace that provides superior support and protection during physical activity or recovery from injury. With various types of braces available depending on your needs and preferences, you can be sure that there is a product out there that will meet your requirements perfectly!

  • ​https://www.mcdavidusa.com/collections/braces-supports
  • ​https://www.walmart.com/c/brand/mcdavid-braces-supports
  • ​https://www.amazon.com/Compression-Stability-Recovery-Tendonitis-Hyperextension/dp/B07C4B421P
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Hi, I Am Chad Metcalf

My goal is to provide practical and actionable resources (that worked for me) to help you get from where you are to where you want to be. 

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