What Does a Knee Brace Do? [Understanding Knee Support]

Knee pain can disrupt your training, recovery, and even daily movement. According to the National ACL Injury Coalition, ACL injuries now account for over 14% of all knee injuries, with rates increasing by 25.9% between 2007 and 2022. That makes proper support more important than ever.

A knee brace can reduce pain, protect your joint, and help prevent further injury, but only if you wear your knee brace correctly. In this guide, we’ll explain what a knee brace does, how it works, the types available, and how to choose one that fits your needs.

Key Takeaways

• Knee injuries make up 41% of all sports injuries, with ACL tears especially common in high-impact sports like football, BJJ, and soccer.

• Wearing a knee brace correctly improves stability, reduces pain, and helps prevent future injuries, especially during recovery or intense training.

• Functional knee braces and unloader braces are commonly used for ligament injuries, arthritis, and post-surgery rehab, according to sports medicine research.

• The global knee brace market is projected to hit USD 1.85 billion by 2030, driven by rising cases of knee arthritis and sports-related injuries.

• Braces are most effective when combined with physical therapy and guidance from a healthcare provider to ensure proper fit and function.

Why Knee Braces Matter More Than Ever

Knee pain is one of the most common reasons people seek treatment, especially as they get older. According to The Knee Pain Centers of America, global knee pain prevalence ranges from 10% to 60% depending on the population. In the U.S., around 25% of adults over age 45 experience frequent knee pain.

The risk increases with age. By 75, up to 50% of people report knee discomfort. Women are more likely to be affected than men, with a prevalence ratio of 1.7 to 1. The lifetime risk of developing symptomatic knee osteoarthritis is estimated at 45%.

Knee pain is also the top musculoskeletal complaint in primary care settings, accounting for around 33% of all related consultations.

So how do people manage it? One way is by using knee braces to relieve pain, support movement, and stay active. And the need is growing. The CDC estimates that over 32.5 million people in the U.S. are living with osteoarthritis, and more than 500 million people worldwide have it, about 7 percent of the global population.

That’s a big reason why the knee brace market is growing fast. A report from Grand View Research (GVR) shows the global market hit USD 1.19 billion in 2024 and is expected to reach USD 1.85 billion by 2030, growing at nearly 8 percent per year.

Why People Wear Knee Braces

People wear knee braces to stay active, reduce pain, and avoid making injuries worse. Whether you are recovering from a knee injury, managing knee arthritis, or returning to training, braces help protect and support your knee area.

Sports and Injury Risk

In sports, knee problems are common. According to the British Journal of Sports Medicine, 41% of all sports injuries involve the knee. About 20% of those are ACL tears.

From 2014 to 2023, a U.S. study found over 843,000 lower-body injuries in soccer, with the knee and ankle being the most affected. Sprains and strains were the top diagnoses.

These injuries often require functional knee braces or a knee immobilizer to recover safely and prevent further injury.

Bracing Builds Confidence

Athletes often use a brace not just for protection but for mental confidence, too. The added stability can help reduce fear of re-injury, especially after knee surgery or a major ligament injury. Braces like unloader braces and functional knee braces help provide support and reduce pressure on painful areas, which makes movement more manageable.

Healthcare providers often recommend braces as part of a complete recovery plan, especially when combined with physical therapy.

Everyday Use

Knee braces aren't just for athletes or post-injury recovery, they’ve become a go-to solution for people managing chronic pain, arthritis, and long-term knee conditions. When worn correctly, a knee brace can provide daily support, reduce swelling, and even help delay the need for more invasive treatments like surgery.

By stabilizing the joint and promoting proper alignment, braces support better mobility and make it easier to stay active without risking further injury. That’s why more people are turning to knee braces as part of their everyday knee health routine.

According to the Global Market Insights 2024 report, demand for knee braces continues to rise. The market was valued at USD 929.9 million in 2023 and is expected to hit USD 1.5 billion by 2032, growing at a steady 5.3% CAGR. This growth is fueled by the increasing number of arthritis cases, sports injuries, and a rapidly aging population.

As more people turn to knee braces for daily relief and athletic performance, one type stands out for its simplicity and versatility: the compression brace. But how do these sleeves actually work, and why are they so widely used?

How Compression Knee Braces Work

Compression knee braces, also known as knee sleeves, are one of the most commonly used types of knee support. They work by applying gentle, consistent pressure to the area around the knee joint. This compression can help reduce swelling, improve blood circulation, and provide mild joint stability, making it especially useful for managing early-stage arthritis, overuse injuries, or general knee discomfort.

Compression braces do not include rigid components, such as hinges or metal supports. Instead, they are made from stretchy, breathable materials such as neoprene or knitted fabric. This design enables a full range of motion while providing light structural support to the surrounding tissues.

Benefits of Compression Braces

• Reduces Swelling: The pressure from the brace helps move fluid away from the joint, which can decrease inflammation and discomfort after activity.

• Improves Circulation: Enhanced blood flow supports tissue repair and can aid in faster recovery after minor injuries or exercise.

• Enhances Proprioception: Compression provides feedback to the brain about joint position and movement, which may help with coordination and reduce the risk of re-injury.

• Supports Muscle Warmth: Retaining heat around the joint may reduce stiffness and support muscle flexibility during workouts.

Limitations of Compression Braces

While compression sleeves are helpful for everyday support and injury prevention, they are not ideal for severe injuries, ligament tears, or post-operative recovery. In those cases, a more structured brace, such as a hinged or functional brace, is usually recommended by healthcare professionals.

When to Use One

• During physical activity, to reduce strain on the knee

• After workouts, to manage swelling and promote recovery

• As part of a daily routine for mild arthritis or joint discomfort

• In early rehab phases (as advised by a healthcare provider)

Always ensure the sleeve fits snugly but not too tightly. Over-compression can reduce circulation or cause skin irritation, while a loose sleeve may offer little to no benefit. For best results, follow sizing guides and consult a medical professional if you're unsure which type of brace you need.

While compression sleeves are a great entry point for many users, they’re just one of several types of knee support available. For more serious injuries, rehab, or sport-specific needs, other brace designs may offer better protection and structure.

Types of Knee Braces (And When to Use Them)

There are several types of knee braces, each designed to support specific knee conditions, injury recovery stages, or activity levels. Some offer light day-to-day comfort, while others are built for serious rehab. Here's a breakdown of the most common types, and when to use them.

1. Compression Sleeves

These soft, elastic supports (also called knee sleeves) are made of materials like neoprene. They provide light compression, which can help reduce swelling, improve blood flow, and ease discomfort from issues like knee arthritis or overuse injuries.

They’re often used during workouts or physical therapy sessions. While not technically braces, they’re the most common knee support people wear on a day-to-day basis

2. Hinged Knee Braces

A hinged knee brace provides firm, targeted support, especially after ligament injuries like an ACL or MCL tear. The hinges on either side help control motion, preventing hyperextension and side-to-side stress.

They’re frequently prescribed after knee surgery, especially for athletes looking to safely return to training.

3. Unloader Knee Braces

These are ideal for people with knee arthritis, particularly osteoarthritis that affects one side of the knee more than the other. Unloader braces shift weight away from the damaged area to relieve pressure and provide relief during walking, standing, or light movement.

4. Functional Knee Braces

Functional knee braces are designed to support the knee after injuries like ligament tears or surgery. They help stabilize the joint while allowing safe, controlled movement. Athletes often use them when returning to training to prevent further injury and build confidence.

If you're recovering or need solid protection while training, the Anaconda Knee Brace offers compression, non-slip straps, and impact-absorbing gel to keep you supported where it counts.

Get your Anaconda Knee Brace now

5. Knee Immobilizers

A knee immobilizer is a rigid brace used right after surgery or trauma. It prevents all movement to protect healing tissue. This is a short-term solution, and your healthcare provider or physical therapist will help guide you on when and how to use one.

6. Patellofemoral Knee Braces

Patellofemoral knee braces are designed to support the kneecap and the front of the knee. They’re often used to manage patellofemoral pain syndrome (PFPS), also known as runner’s knee, a condition that causes pain around or behind the kneecap, especially during movement like climbing stairs or kneeling.

PFPS is common among athletes, particularly young adults and women, but it can affect anyone. It’s often caused by overuse or poor kneecap alignment during activity.

These braces are lightweight but effective in improving tracking and stabilizing movement without limiting mobility. 

7. Prophylactic Braces

These braces are designed to prevent injuries before they happen, especially in contact sports like football or rugby. While not always necessary, your healthcare provider may recommend one based on your activity and risk level.

However, as noted by the Cleveland Clinic,

“Knee braces come in many different shapes and sizes. You might even be able to pick your favorite color. No matter why you need one, a knee brace can support your knees and help you stay active safely. Your healthcare provider or physical therapist will show you how to wear and adjust your knee brace. This will make sure it supports your knee joint as it should."
— Cleveland Clinic

They also remind users that wearing and adjusting your brace correctly, with the help of a physical therapist or doctor, is essential for it to work properly.

Choosing the Right Knee Brace

Choosing the best knee brace can feel overwhelming, especially with so many options on the market. But the right one can make a real difference in your knee health, whether you're dealing with a current knee condition or trying to prevent further damage.

Here are five things to consider before buying:

1. Consult a Healthcare Professional

Your first step should always be speaking with a qualified professional. A sports medicine specialist, physical therapist, or orthopedic doctor can recommend a brace that fits your specific needs. They’ll also show you how to wear it properly to avoid skin irritation or discomfort.

2. Know the Level of Support You Need

Knee braces come in varying levels of support, from basic compression sleeves to more structured designs. If you’re dealing with a more serious knee condition like a torn ligament or recovering from ligament injuries, a functional or hinged knee brace may offer extra support to help keep the knee stable. While these braces aren’t a replacement for treatment, many athletes wear them as they return to playing sports, especially in contact-heavy settings. The added structure may assist in reducing pain and protecting the knee area, all while helping you stay active with more confidence.

3. Look for High-Quality Construction

A good brace should be durable, breathable, and lightweight. Features like adjustable straps, gel padding, and non-slip materials matter, especially for long-term wear or when playing contact sports.

Anaconda Fightwear’s braces, for example, are designed for real-world performance. Many customers report their braces stay in place, don’t bunch up, and provide reliable knee braces support during tough training sessions.

4. Prioritize Comfort

A brace should support without restricting movement. Materials should feel good against the skin and allow you to move naturally. If it feels too tight or causes skin irritation, it’s likely not the right fit. The right brace helps you stay supported without reminding you it’s there.

5. Have a Plan

No medical device should be used without a purpose. Know when to wear your brace, how long to use it, and what goals you’re aiming for, like recovery, reducing pain, or getting back to sports.

"I train 4-5 days a week. I've tried every brace out there — Anaconda’s is the only one that stays put without limiting my movement. 10/10 would recommend." — Trey, Brown Belt

Whether you're managing soft tissues, supporting a past injury, or just looking for a brace to help you stay active, a little guidance goes a long way. And when in doubt, always consult a professional.

6. Fit Matters

No matter which brace you choose, it has to fit properly. A brace that’s too loose won’t provide support, and one that’s too tight can cause skin irritation or reduce blood flow.

The Anaconda Knee Brace offers sizing from XS to XXXL based on your thigh girth and body weight. You can also opt for the stabilizer version, which includes discreet side springs to help keep your knee steady during movement, a great option for added support during intense training.

This knee brace also includes:

• Compression to reduce discomfort

• Gel padding for impact absorption during takedowns or rolls

• Straps and rubber grips that keep the brace in place during training

• Designed to support joint health and help athletes stay active

Anaconda Fightwear has already helped over 150,000 athletes train with confidence. It’s a solid example of how a well-fitted brace can protect your knees during high-impact movement, without restricting mobility.

Looking for a brace trusted by martial artists and athletes? Explore Anaconda Knee Braces built for performance and comfort.

How to Use and Maintain a Knee Brace

Wearing a knee brace isn’t just about strapping it on and heading to training. To get real relief, promote healing, and avoid making your situation worse, you need to use it the right way.

Let’s go through the basics of proper use and care so your brace continues giving extra support when it matters most.

Wear It Right

Wearing a knee brace correctly is just as important as choosing the right one. A proper fit delivers compression, joint stability, and movement support. If worn incorrectly, it can lead to swelling, skin irritation, or reduced effectiveness.

This is where the Anaconda Knee Brace stands out.

Designed for intense training, it wraps under, around, and over the knee to provide all-angle support. The FightTech straps help prevent your knee from twisting inward or taking too much pressure too suddenly, which can often lead to ligament injuries.

Gel padding absorbs impact during takedowns or grappling, while the rubber inseam grip keeps it from sliding during movement. The result is a brace that stays tight and secure without compromising your mobility.

To wear it correctly:

• Center the brace over your kneecap

• Fasten the lower strap first to anchor it in place

• Adjust the upper strap for balanced support

• Ensure it feels snug but not restrictive

For best results, consult a physical therapist or sports medicine expert. Proper guidance helps you position the brace based on your specific injury or training needs.

Find Your Fit with the Anaconda Knee Brace

When and How Long to Wear It

There’s no one-size-fits-all rule. Some patients need to wear their brace all day, while others only need it during exercise, training, or rehab. Your healthcare provider should advise you on wear time.

In most cases:

• Wear your brace during high-risk activities like grappling or weight training.

• If you’re injured, wear it when moving or doing prescribed rehab exercises.

• Avoid wearing it overnight unless specifically instructed; long-term pressure while resting can affect healing.

Keep It Clean

Sweat, dust, and bacteria can build up fast, especially if you train hard. Keeping your brace clean isn’t just about hygiene. It also keeps the material strong and prevents irritation.

How to clean most braces:

• Hand wash with gentle soap (avoid bleach or harsh chemicals)

• Air dry only; heat can break down elastic or compression fabric

• Check manufacturer's instructions, mainly if the brace includes hinges or metal parts

If your brace feels loose, loses compression, or the straps wear out, it might be time to swap it out.

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Take It Off the Right Way

Don’t yank the brace off after training. Loosen the straps first and slide it off gently. Pulling too hard can wear down the seams or damage the padding, especially on braces designed for high-impact sports.

And always let your skin breathe after long wear. This helps reduce any potential swelling or irritation and gives your muscles time to relax post-training.

Properly using and maintaining your knee brace ensures it keeps working, supporting your joint, helping ligaments stay aligned, and minimizing the risk of further injury.

Potential Risks and Limitations of Knee Braces

Knee braces can be helpful, but only when used correctly. Dr. Boyd W. Haynes III, MD, points out that poor fit or improper use can lead to more harm than good. Common risks include:

• Poor fit causing instability or discomfort

• Skin issues like blisters, rash, or bruising

• Pressure sores or nerve compression

• Too loose or too tight straps

• Incorrect flexion/extension settings

• Wrong type of brace for the injury

• Overuse causes muscle weakness and joint stiffness

• Risk of DVT from overly tight braces

Braces should not replace your muscles or be used long-term without supervision. Relying too much on a brace can delay healing, reduce mobility, and weaken the knee’s natural support system.

Professional Guidance Matters

Dr. Haynes warns against using a borrowed or off-the-shelf brace without medical advice. A poorly chosen brace may worsen your condition or cause further injury.

“See a qualified musculoskeletal physician... Get a brace specific to your knee, your injury, and your lifestyle.” – Dr. Boyd W. Haynes III, MD

A knee brace can provide relief and support during recovery, but it must be part of a complete plan, including physical therapy, to restore strength and prevent injuries.

Final Thoughts

Knee braces are more than just gear; they’re tools that help you stay active, recover smarter, and train with confidence. Whether you're managing pain, recovering from injury, or preventing future damage, the right support makes a big difference.

At Anaconda Fightwear, we design our knee braces with real training in mind. Built to handle pressure, impact, and movement, they’re tested by athletes, for athletes.

Protect your knees before they become a problem.

Get Your Training Support Today!

Frequently Asked Questions

Quick answers to help you choose, wear, and get the most out of your knee brace.

What are knee supports and braces used for?

Knee supports and braces are designed to provide support, stability, and compression for athletes and individuals recovering from knee injuries. They help in enhancing performance and promoting healing by stabilizing the knee joint.

How do knee braces help in pain management?

Knee braces effectively manage pain by providing support to the knee joint, lowering pressure on injured areas, and enhancing blood flow for healing. This targeted relief can significantly improve mobility and comfort.

What should you consider when choosing a knee brace?

When choosing a knee brace, it's essential to consider your specific knee issue, the type of support you need, the fit, and how you intend to use it. This ensures you select a brace that effectively addresses your needs.

Why is it important to consult a healthcare professional before using a knee brace?

It's crucial to consult a healthcare professional before using a knee brace to ensure you receive the correct type and proper fitting for your specific needs, optimizing its effectiveness and safety.

What types of knee injuries can knee braces help treat or manage?

Knee braces can effectively treat or manage various conditions such as meniscus tears, knee arthritis, sprains and strains, ligament injuries, post-surgical recovery, patellar instability, patellar tendinitis, and patellofemoral pain syndrome. Thus, they serve as a valuable support tool for individuals facing these knee issues.