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10 Best Hiking Knee Braces, Ankle Supports, Compression Sleeves, and Straps

10 Best Hiking Knee Braces

If you are a hiker or backpacker, you understand the frustration of being sidelined due to a leg injury or pain. However, there are many conditions such as knee pain, ankle instability, iliotibial band syndrome (ITB), plantar fasciitis, tendinitis, or hamstring and quad injuries where a leg brace, ankle stabilizer, compression sleeve, or strap can provide added support to eliminate pain and keep you on the trail. I’ve benefited from many of the products below, due to injuries and the normal wear and tear that comes with age. Most of them are quite inexpensive and definitely worth a try so you can get back on the trail, where you belong!

Make / ModelCondition
Med Spec ASO Ankle StabilzerSprained ankle recovery, prevention
Cho-Pat Dual Action StrapRunner's Knee, Jumper's Knee, Patellar Tendonitis, Illiotibial Band Syndrome
Pro-Tec Patellar Tendon StrapPatellar Tendonitis, Illiotibial Band Syndrome, Chondromalacia Patella
Pro-Tec Illiotibial Band WrapIlliotibial Band Syndrome (ITB)
Zensah Thigh Compression SleeveHamstring, quadriceps, and groin strains
Pro-Tec Gel Force Knee SleeveRunner's Knee, Jumper's Knee, Chondromalacia Patella, Osteoarthritis
Bitly Plantar Fasciitis Compression SocksPlantar Fasciitis, Achilles Tendinitis
Mueller Adjustable Knee SupportRunner's Knee, Jumper's Knee, Chondromalacia Patella, Osteoarthritis
CEP Compression SocksAchilles Tendinitis, Plantar Fasciitis
Kinesiology TapingNumerous

Be sure to read our guide to hiking leg braces, compression sleeves, straps, and supports below to understand which provide the most targeted relief.  While these products can help alleviate pain while hiking, they can also be useful to prevent injuries or during the physical therapy, strengthening, and recuperation phase. You’ll notice that we’ve left out bulky hinged leg braces (the ones that look like bionic legs), which are usually prescribed by doctors post-surgery. That’s deliberate because you’re probably not going to be hiking and backpacking much while wearing one. If you’re in doubt about the activities you can pursue with leg pain, be sure to consult your physical therapist or physician.

1. Med Spec ASO Ankle Stabilizer

ASO Ankle Stabilizer
The Med Spec ASO Ankle Stabilizer is hands-down the most popular ankle brace recommended by athletic trainers and physical therapists. Designed for the prevention or treatment of ankle injuries, the ASO Ankle Stabilizer will fit into most hiking shoes. It has stabilizing straps that form a figure 8 to prevent ankle rolls, with an elastic cuff and lacing system that provides additional support while still allowing for flexibility. A hiking friend recommended that I try this brace after I sprained an ankle two years ago. I used it as a brace while I recuperated and when I started hiking again for extra support. It’s an outstanding product. Read the SectionHiker review.

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2. Cho-Pat Dual Action Knee Strap

Cho-Pat Dual Action Strap
The Cho-Pat Dual Action Knee Strap provides support above and below the kneecap without restricting movement or putting pressure on the knee.  You can use it to alleviate the pain associated with runner’s knee, jumper’s knee, ITB, patellar tendonitis, and osteoarthritis. It’s designed to reduce the force of the quads on the knees, lessen the potential for misalignment, improve tracking, and stabilizes the kneecap. Personally, I find it helpful to reduce the pain and discomfort of ITB when I have flareups. I have friends that wear two at the same time. Read the SectionHiker Review.

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3. Pro-Tec Patellar Tendon Strap

Patellar Tendon Strap
The Pro-Tec Patellar Tendon Strap is useful for alleviating moderate knee pain, especially in areas under and surrounding the knee cap. It provides compression on the patellar tendon, helping to stabilize it and improve its tracking, reducing discomfort and irritation. Use it to help alleviate symptoms of tendinitis, chondromalacia (runner’s knee), iliotibial band syndrome, and other knee ailments.

View at REIView at Amazon

4. Pro-Tec Illiotibial Band Wrap

Pro-Tec ITB Wrap
The Pro-Tec Illiotibial Band Wrap is a simple neoprene strap that is positioned above the knee to compress the Illiotibial Band (IT band), a long group of fibers that runs from the outside of your hip to the outside of your thigh to the top of your shin. If your IT band gets too tight, it can lead to pain around your knee. A common cause is too much sitting, resulting in weak or shortened muscles in the proximity of the IT band. The Pro-Tec IT Band Wrap provides targeted compression that stabilizes the IT band, reducing rubbing and irritation on the outside of the knee. This simple product really works! Read the SectionHiker Review. 

View at REIView at Amazon

5. Zensah Thigh Compression Sleeve

Zensah Thigh Compression Sleeve
The Zensah Thigh Compression Sleeve helps stabilize injured hamstring, quad, or groin muscles providing support without compromising free range of motion. The sleeve is made with moisture-wicking fabric (nylon and spandex) that is easy to wash and designed for active use. Gripper dots on the inside of the thigh sleeve prevent it from slipping and ensures it stays in place. The compression technology in the thigh sleeve also helps to increase blood flow to injured areas, potentially speeding recovery.

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6. Pro-Tec Gel Force Knee Sleeve

Pro Tec Gel Force Knee Support
The Pro-Tec Gel Force Knee Sleeve is a very supportive knee sleeve that provides moderate support for patellofemoral pain syndrome, patellar tracking, minor ligament/meniscus tears, and overall knee-joint stability. It has a gel donut that fits over the patella to provide enhanced stability, with spiral stitching that provides additional support on the inside and outside of the knee. While the knee is covered, this sleeve is meant for active use including walking and running.

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7. Bitly Plantar Fasciitis Compression Socks

Bitly PF Sleeve 300
Bitly’s Plantar Fasciitis Compression Socks apply compression to your fascia ligament, helping to ease the discomfort of Plantar Fasciitis while increasing blood flow to facilitate rapid healing. They’re thin enough to wear under your regular hiking socks and are best used in conjunction with stretching and corrective insoles to cure Plantar Fasciitis. Read the SectionHiker Review.

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8. Mueller Adjustable Knee Support

Meuller Adjustable Knee Support
Meuller’s Adjustable Knee Support provides firm, adjustable compression with a patella opening that prevents slippage while keeping the kneecap in place. Velcro straps let you adjust the level of compression providing extra support for weak, injured, and arthritic knees. Usable on either knee, the open patella is cooler and more comfortable in hot and humid weather.

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9. CEP Compression Socks

CEP Compression Socks
Compression socks can be used to prevent or treat many foot ailments including Achilles tendinitis which can be very hard to treat while remaining active. Achilles tendinitis is an overuse injury of the Achilles tendon which runs down the back of your leg connecting your calf muscles to your heel bone. In addition to added support, compression socks reduce swelling and increase blood flow to injured or irritated areas which can accelerate healing. CEP’s Run Compression Socks are very high-quality compression socks that have a graduated distribution of compression, tightest around ankles, and gradually loosening higher up the leg. This ensures that excess fluid and waste products do not pool in the foot, but can be removed by your circulatory system. Most no-name compression socks can’t boast the same quality. Read the SectionHiker Review.

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10. Kinesiology Taping

KT Tape Book
Kinesiology Taping is a therapeutic taping technique that relieves pain and promotes healing by reducing inflammation. Kinesiology Tape can be applied in hundreds of ways to reduce pain, promote post-surgical healing, optimize performance, and prevent injury. Unlike the products listed above, you need to learn how to tape each ailment individually, although there are lots of books and videos online that illustrate them. While KT Tape is more expensive than an off-the-shelf brace or support, it can be individualized and sized to an extent impossible with a mass-produced product. Popular tape brands include KT Tape and Rock Tape. Most people are introduced to taping by physical therapists or athletic trainers.

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Hiking Brace, Support, Compression, and Strap Guide

There basically two types of braces, supports, compression products, and straps available to hikers and backpackers:

  • Lightweight over-the-counter products that can be used to reduce pain or promote healing, such as those listed above, with a minor impact on your range of motion.
  • Bulkier, protective braces and stabilizers that are prescribed by doctors after accidents, knee surgery, or serious injury, with significant limits on your range of motion.

The lightweight braces, supports, sleeves, and straps that we’ve listed here can work very well for many hikers, but there’s often a trial process involved to find one that works best for you. I’ve benefited from using these products and so have many of my hiking and backpacking friends. This isn’t some junk list I’ve thrown up to get you to buy stuff online, but a carefully qualified list of products that are actually used and recommended by serious hikers.

All of these products provide a certain degree of compression in order to help stabilize internal muscular or skeletal structures so they work more smoothly. Many times, that’s really all you need to reduce pain and promote healing. I also think it’s important that you also seek remedial exercises or physical therapy, when possible, to overcome the underlying condition you need to address. For example, if you have illiotibial band syndrome (ITB), it pays to stretch and strengthen your gluteus medius and tensor fasciae latae muscles, so you can eventually hike without an ITB wrap or brace. On the other hand, if you have a degenerative condition like Osteoarthritis of the Knee, remedial exercises may not be an option.

Frequently asked questions

What is Runner’s Knee?

Runner’s Knee isn’t a specific ailment and may be caused by many different activities other than running. Its symptoms include pain, in front of or around the knee cap; pain from deep knee bends; and pain in your knee when walking downhill. It can be the result of overuse, weak quadriceps, overpronation, or a breakdown of the cartilage under your kneecap, called Chondromalacia Patella.

What is Jumper’s Knee (Patellar Tendonitis)?

Also called Patellar Tendonitis, Jumper’s Knee is an inflammation of your patellar tendon, which connects your kneecap to your shin bone. It is an overuse injury caused by frequent jumping on a hard surface. Its symptoms include pain with jumping, running, or walking; tenderness behind the lower part of the kneecap; or pain when bending or straightening the leg.

What is Iliotibial Band Syndrome (ITB)?

Illiotibial Band Syndrome (ITB) is one of the most common sources of knee pain among hikers and occurs when the band of fibers running down the outside of your leg becomes very tight and begins to rub against the exterior of your knee. The key symptoms are exterior knee pain, hip pain, or clicking sensations such as snap or pop on the outside of your knee. One of the main causes is a muscular imbalance in the muscles that control the hip, often caused by sitting too much. While braces and straps can be used to mitigate ITB pain, physical therapy and a targeted conditioning program can often resolve the condition.

What is Plantar Fasciitis?

Plantar Fasciitis is one of the most frequent causes of heel pain. The Plantar Fascia is a band of tissue that runs along the bottom of the foot between the heel bone and the base of the toes. It can be caused by a sudden increase in your activity level or a lack of arch support in your shoes. Rest, anti-inflammatories and stretching of the Plantar Fascia can help mitigate the condition as can switching to footwear or an insole that provides more arch support.

What is Chondromalacia Patella?

Chondromalacia Patella is the breakdown of the cartilage on the underside of the kneecap. Its primary symptoms include pain underneath, on the sides, or behind the kneecap. Taping, bracing, rest, and taking anti-inflammatories can help mitigate the discomfort of the condition.

What is Achilles Tendinitis?

Achilles tendinitis is an overuse injury the Achilles tendon which runs down the back of your foot connecting your calf muscles to your heel bone is used in walking, running, and jumping. It’s often caused by a sudden increase in activity Symptoms include heel pain, tight calves, and swelling in the ankle and foot. It’s a very stubborn condition that can take months to resolve because cleansing and restorative blood flow to that area of the foot and calf is so poor.

What is Patellar Tendonitis?

Patellar Tendonitis is an inflammation of your patellar tendon, which connects your kneecap to your shin bone. It is an overuse injury caused by frequent jumping on a hard surface. Its symptoms include pain with jumping, running, or walking; tenderness behind the lower part of the kneecap; or pain when bending or straightening the leg. See Jumper’s Knee.

What is Osteoarthritis of the Knee?

Osteoarthritis of the Knee is a condition in which cartilage, which acts as cushioning between your joints, wears away, primarily through wear and tear. It is primarily a function of age, but younger people can also experience it. The key symptoms are pain, swelling, stiffness, and a decreased ability to move. The resulting pain and functional degradation can be managed by losing weight, strengthing the muscles of the leg, taking anti-inflammatories, and the use of a knee brace.

Updated July 2023.

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  1. Great article! That’s for all the good info!

    • Top of mind – I’ve come down with a case of ITB manifesting itself as knee pain which I’m trying to rehab with exercises although I may opt for an IT band wrap as a stopgap measure. I haven’t had ITB for many years, so it’s kind of a shock that it’s back. Probably just sitting around too much.

  2. Great article! I’m not getting any younger, this information will keep me hiking longer!

    • Timely topic. I’ve been diagnosed, by means of an MRI, to have a torn meniscus. I have started physical therapy but I seem to be getting worse after two months of limited use.
      So I’m up for trying one or more of these items. I’m 71 years old and I am starting to get arthritis in my fingers and toes. It’s weird. I’m not only a hiker but also an RN so I need to be able to walk for extended hours.
      Any advice on which one to try first? Thanks in advance

  3. I used the ankle stabilizer for about a year after I received a high and low ankle sprain and fracture after passing out twice one morning from hyponatremia. It’s comfortable and easily fits in a shoe.

    I also had to use the adjustable knee support until I lost weight and the knee pain went away. I’d allowed myself to get a bit “chunky” and now I weigh less with backpack than I did without one back then (around 2006).

    I’ve also been in compression socks. It seems the older we get, the more we resemble a walking medical supple store!

    • I figured you’d leave a comment since you are the 6 million dollar man (hint – old TV show). But think it’d be a mistake to write these braces and supports off as things for “old” hikers. I started using some of them in my 30’s as a result of too many desk jobs and rolled ankles. Everybody, young and old needs a little help once in a while.

      • I remember the Six Million Dollar Man and recall that every time he was running at 60 MPH, they showed him doing so in slow motion… which is kind of how I run these days! In an alternate reality (my brain), I must be traveling a mile a minute. I don’t know if all my replacement parts and surgeries total six million dollars yet, but I must be getting close!

  4. I think this list is missing compression calf sleeves. They’re great on the trail for minimizing calf cramps and shin splints and after the hike for recovery at home or in camp. I started using them this year to get rid of shin splints after ~20 mile hike/trail runs, and I was really surprised how effective they were. They also provide some protection against bugs and sun when wearing shorts. One drawback is they will increase blood flow to the foot, so I never wear my tighter shoes if I’m hiking with the sleeves. There are calf compression socks, but those are really difficult to get on/off and the sock portion is not ideal for hiking unless you want to double layer with a hiking sock.

    • Agree – I have found Zensah brand (same brand as the quad sleeves mentioned in the list) calf compression sleeves very helpful to prevent calf swelling and pain.

  5. I use the compression socks, but I’m never sure how much good they do. The thing that really saved me was trekking poles. I went from “who needs a cane” to “how did I ever go down a hill without these” over the course of about three miles.

    • I just use the compression sock when I have swelling, either from Achilles tendonitis, plantar fasciitis, when or my ankle is acting up They’re also an excellent way to prevent blisters if you get them.

      • I never did have swelling, unless you count a Haglund’s deformity. Maybe that’s the difference. It’s just hard to tell what is making a difference because the pain varied so much.

  6. I have plica syndrome, which is kind of like ITB except it’s on the inside of the knee. And while I found a knee strap and a brace to be helpful, what really worked for me was doing Alexander Technique. It’s like PT except instead of focusing on specific areas of the body, works on your posture and breathing and doesn’t focus on any one area. I didn’t do it for too long but just focusing on my posture really helped the problem completely disappear. This summer it was really bothering me again and I realized that I was reverting back to my bad posture habits so I am once again working to correct this and the problem is going away again. (Side note: I started doing Alexander because it’s supposed to be good for musicians; it really helped my viola playing feel much less difficult and the fact that it fixed my knee was only an excellent and unexpected side bonus.) (And also I will carry the brace with me while hiking just in case I have issues but I hope it won’t bother me on my big hike next week.)

    Anyway, I realize that of course YMMV in terms of recovery etc (I doubt Alexander would help with arthritis, for example) but for anyone concerned about posture and walking mechanics, Alexander Technique might be a good thing to try.

    • I’m familiar with the Alexander Technique (I’m a closet physical therapist). I just use Pacerpoles for my ITB and that usually works. But at the moment, I’m doing TFL stretches and strengthening my Gluteus medius. That usually does the trick….eventually.

      • Closet physical therapist? Do tell!

        Pacerpoles are one of the many items you’ve reviewed that I WANT but still haven’t actually gone through with purchasing. I’m sure they would help me a lot.

        • I just know an enormous amount about human anatomy as it relates to hiker injuries and how to overcome them through targeted exercise. I always wanted to be a PT but I never wanted to go to graduate school ever again. I don’t do well in hierarchical environments where you need to kiss ass.

        • Oh, wow, thanks, very nice of you to say so. When I was looking for a new career (still do music as a side gig, of course) I thought about nursing myself but also never want to go back to school. So I totally get that. :-) But I LOVE medical stuff, my favorite podcasts are medical ones. So I guess I’m a closet nurse, maybe? (I like to joke that haha, I do have medical training. WFA counts, right?)

  7. Beckie (Beckie and Prema on the trail reports)

    Enjoying reading this as I await my hernia consult with the surgeon tomorrow! While only “the knife” will be good for that, my knees can use a bit of help, so this info is great! Thank God the USPS lets you accrue sick leave indefinitely.

    • I wish you the best on that hernia. I’ve had two hernia surgeries, the “tire patch” variety, and bounced back quickly from both. I was camping and hiking a week after the first one.

      Both were discovered when getting my aviation medical test. I didn’t know I had one so they must not have been too bad. I’ve got friends and family who had hernias much worse than mine. I hope your experience is more like mine.

      • Beckie (Beckie and Prema on the trail reports)

        A belated thank you to Philip and Grandpa!

        Had bilateral inguinal surgery in September and stayed out 9 weeks because my job is so physical. Did two types of recovery activities – light hiking and “letting go.” The latter refers to watching Prema head into the woods without me! Light hiking was fine for the post hernia, but after spending a good portion of a lovely November afternoon trying to get up Mt. Percival, I was in excruciating pain and made that orthopedic visit in December. Xrays showed it felt a lot worse than it looked. Osteoarthritis and no need for surgery, doing PT for now. I am going to ask the therapist about the products mentioned above; I’ve seen a lot of happy folks in the woods with them.

  8. Good article and very sensible. The Cho-Pat knee brace has worked for me with ITB pain. It’s not a cure, but the stabilizing effects help immensely as does the compression. Since you’re so knowledgeable about PT, I’m sure you know all the stretches that help relieve ITB, some of which I can do on trail for more relief. Since I’m too lazy to look it up, have you ever done an article on stretches for hiking ailments like ITB? Seems like that would be a good companion piece to this article.

  9. I used the Pro-Tec ones for the last year or so. At age 78, I’d been hiking two miles or more in a couple hours until last winter. Had to reduce the weight of my day pack and wore only my summer boots with toe warmers as the winter ones were to heavy. I was lucky to do 1/4 to 1/2 a mile. When my rheumatologist saw the x-rays for my knees, he told me it was time to have full knee replacement surgery. After being delayed due to the need to retreat a root canal, I finally had surgery on June 19th. Have finished with four weeks of home PT three days a week, and start at the facility I’ve used in the past on Monday. My leg now lays flat and I can bring it back under a chair to 100 degrees. That’s what I need to work on more. Only needed pain meds for the day of the surgery. By the end of week two, the PT had me trying out the stairs with him ahead of me. Luckily they are carpeted and have railings on both sides. I’ve been able to drive since the end of week two. The F-150 seat was easier to get into because the door opening is bigger, but I’ve now made it into the 4Runner as well. I plan to have the second surgery in the fall and hope to be back on the trails by January or February. May not go far, but I’ll enjoy every minute of it. My advice to anyone with really bad knees to seriously consider knee replacement surgery. It will be worth it in the long run.

  10. I used the Cho-Pat Action Strap when my knee began to hurt about 20 years ago. It definitely helped but, like many knee supports, it can hide the real issue. I would recommend getting checked out by a Orthopedic Surgeon and follow his or her directions. If you catch OA early enough, you might just be able to have one of the new procedures which might save you from knee surgery.

    I’ve also used the Bitly Plantar Fasciitis compression socks which also work well. Eventually, I just strengthened my feet and the pain subsided. I’m wondering if the over-engineered shoes we wear has caused our muscles to atrophy causing PF.

    Finally, I want to give a shoutout to Kinesiology Tape. It is an incredible product and perfect for the lightweight backpacker. As a commercial guide, we now carry it in our first aid kits. It has so many uses it is one of those ultimate multi-use products.

    • PF is often caused by too much lateral heel movement (in or out) – an insole (like Superfeet carbon) that prevents that is useful for avoiding the condition. In other words – the shitty crap foam insoles in most trail runners, hiking shoes, and hiking boots are to blame.

  11. I’ve been using the ASO ankles braces based on your recommendations and they’ve been great thanks. I’m very prone to rolling my ankles now and tried strapping them with tape first. This worked but was really hard on my skin and I had lots of areas ripped raw by the end of three days. The ASO braces were a great upgrade. My son used Bauerfeind ankle braces through his high school athletics years and they are fantastic but expensive. However, they are durable and I would recommend looking at their range of supports.

  12. What a helpful article, great information as always…

    There’s a young guy on YouTube called the “knees over toes guy” who developed knee problems playing sports in college. He’s created programs to strengthen the knee, some standard and some not known to our generation or culture, like walking backward. Today he can actually dunk a Basketball for the first time in his life… with a surgically replaced knee.

    I got into it last Summer… I started walking and pulling a weighted sled backward a few time per week and no more sore knees on long descents and I was faster and less fatigued overall.

    You never know what works until you try it, glad I did.

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