I remember when I went to the gym, I was going to do squatting training that day. Gloves, hand wrist straps, elbow protection braces, kneecap brace, waistbands back support, foam pads and other medica protective devices were used. I believe many people will also buy a lot of orthopedic protective equipment. They think they have medical equipment to protect themselves and avoid injury Some people have never used any protective equipment. They are also doing strength training. It seems that there is no problem. So the question comes: do you want to wear medical protective equipment during strength training?

1. The role of wearing protective equipment in strength training

In the process of strength training, it is accompanied by various joint movements such as shoulder, elbow, knee, hip and so on. For example, doing squat training will be accompanied by hip flexion, knee flexion and ankle extension. The greater the weight of the barbell, the greater the pressure on the joints and spine. Wearing a protective waist belt can increase the intra-abdominal pressure, strengthen the stability of the lower back and the core, and ensure that the back is in a neutral position. Wearing knee sleeves and straps can fix the knee joint and reduce the phenomenon of knee buckle. For muscle training in other parts, wearing wrist sleeves and straps can reduce the range of motion of wrist joint and avoid wrist injury. Wearing elbow protection braces can reduce the stress of triceps brachii, complete greater weight when doing bench press and push, and reduce the risk of elbow injury. There are also some protective devices, such as rib belt, power band, foam pad, gloves, shoulder protector immobilizer, ankle straps protector, etc., the basic functions are to minimize joint damage, and at the same time, in order to improve the use of weight, and more effectively complete the training action.

2. Do you want to wear protective equipment?

In strength training, you must wear medical protective braces, but you should use it according to your current training level and training movements. If you are a zero based new person, many actions will not be done, the basic strength is also weak, such as gloves, foam pad and power band, these three protective devices are absolutely unnecessary. If you wear protective equipment, it will affect the improvement of action standard and strength, and there will be great dependence. If you are an advanced veteran and are very skilled, you can use protective equipment as needed. On the premise of relatively low warm-up and use weight, protective equipment can not be used. Once you use medium and high weight for formal group training or near exhaustion, you need to use protective equipment. For example, barbell push and barbell hard pull, you need to wear a waist belt to reduce waist pressure. For example, barbell rowing and high pull-down, you need to wear a power belt to increase grip strength. For example, barbell bending and barbell bench press need to wear wrist guards in order to reduce the pressure on the wrist. Overall: in the novice stage, there is no need to wear protective equipment at all, and more attention should be paid to movement and their own joint function. In the advanced stage, in order to further improve strength and muscle circumference, select appropriate protective equipment according to the needs of movement and self training.

3. Which protective devices are more practical?

Usually, the upper body muscles are trained more frequently, especially chest and arm muscles, wrist and elbow joints. Therefore, as long as you train your chest, arm, back and shoulder muscles, the first choice of protective equipment is wrist protecitive straps and supports, which must be worn. The second is elbow protection sleeves and supports, which is mainly used in the training of chest muscle and shoulder toe. When training the lower limbs, it is necessary to focus on protecting the knee joint. Therefore, when doing leg movements such as deep squat and lunge squat, try to wear knee protection sleeves and supports for training. The ankle and hip joints can increase their flexibility by increasing flexibility, which can reduce the risk of injury. When using a large weight, the core muscle group needs to participate, especially the barbell hard pull. You must wear a protective back belt to minimize the range of bow back bending, so that the training will be safer. On the whole, it is enough for ordinary people to prepare four kinds of orthotic protective equipment: wrist  braces and supports,elbow braces and supports, knee  braces and supports and back braces and supports,. You can also choose squatting shoes and power bands.

From the perspective of self safety and joint function, it is best to wear protective equipment, because as long as you exercise, your joints will wear out.

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