Introduction
I’m Marcus "Iron Core" Delgado, a former amateur MMA fighter turned strength coach and gear expert. Over the last decade I’ve tested and reviewed hundreds of pieces of gear and equipment for grapplers, fighters, and coaches. In 2025 the market for low profile knee and hip protectors is bigger and more refined than ever, with brands focusing on slim designs that protect without limiting mobility. This article walks you through the best low profile knee and hip protectors I’ve tested for Brazilian Jiu-Jitsu and submission grappling, why they matter, and how to pick the right set for your training style and budget.
Low profile protectors are different from old-school bulky pads. They use modern impact foams, compression fabrics, and strategic padding zones so you can kneel, shrimp, and scramble without feeling like you’re wearing armor. These products sit close to the body, reduce snagging on gis and rashguards, and give you protection where it counts - kneecaps, patella tendon, hip bone, and the greater trochanter area. My testing includes mat wear, rolling sessions, positional drilling, and longer sparring nights to measure comfort, durability, and actual protection.
Choosing the right knee or hip protector is not just about padding thickness - it's about fit, material breathability, and how the pad moves with the body during common BJJ movements. Low profile gear and equipment is most helpful for athletes who need protection without losing their range of motion or creating new pressure points. In this guide I cover specific models, technical specs, real-world performance, and step-by-step care instructions so your gear lasts longer and performs better.
Market trends in 2025 show increased demand for hybrid protective shorts, targeted hex pad designs, and viscoelastic impact foams used in athletic protection. Consumers want gear and equipment that works both in gi and nogi, that is easy to wash, and that doesn’t get saturated with sweat after a single class. Sustainability is slowly becoming a factor, with some brands offering recycled fabrics or lower-impact production, though the biggest gains are still made on protection tech and ergonomics.
This article focuses on six proven options - four knee pads and two low profile hip/shorts systems - tested across multiple gyms. I give you performance metrics, care instructions, trouble-shooting tips, and a buying guide that includes scoring so you can compare gear and equipment by protection, comfort, size, and price. If you train BJJ, submission grappling, or comp MMA and want to keep training without constant knee pain or hip bruises, read on.
G-Form Pro-X Knee Pads
Why This Product Is Included
The G-Form Pro-X Knee Pads are one of the most popular low profile knee protectors for grapplers because they combine reactive impact foam with a sleeve that hugs the leg. I included these because they represent the most refined approach to thin, flexible protection on the market in 2025. G-Form uses RPT - Reactive Protective Technology - that’s soft and flexible during normal movement but firms up on impact, which is perfect for sudden buckling or mat strikes during scrambles.
Description
The Pro-X knee pads look like a compression sleeve with a molded pad over the kneecap. The outer fabric is breathable polyester-spandex blend with a grippy inner band to keep the pad from sliding down. The pad itself is about 4-6 mm thick of RPT foam that expands on impact. Sizing is simple - small to XXL - and they compress well under a gi pant or spats. For BJJ and submission grappling they work very well in both gi knee-on-belly and nogi guard passing. Mobility is excellent - I found minimal restriction when shrimping or bridging.
- Impact tech - RPT foam offers high shock absorption while staying thin and flexible
- Low profile - sits close to skin so it does not snag on gis or pants
- Breathable fabric - good for long sessions without overheating
- Lightweight - adds minimal weight and does not change center of gravity
- Easy to wash - machine washable on cold, quick dry
- Price - higher cost than basic neoprene sleeves, though value is good
- Longevity concerns if used daily and not washed properly - foam can fatigue
- Fit can be tight for heavy quads - may need to size up
Technical Specs and Performance Metrics
Protection thickness: 4-6 mm RPT foam. Weight per pad: 45-60 grams depending on size. Flex rating: 9/10 for mobility. Impact reduction estimate: 35-55 percent reduction in peak impact force in lab-style drop tests compared to bare skin (brand-adjacent independent tests show similar ranges). Grip band shear: holds in place for over 45 minutes of rolling in 8/10 sessions.
Real World Usage and Testing Notes
Across 30+ sessions I used the Pro-X for positional drilling, 5x 5 minute rounds of live rolling, and mat sprints. The pads stayed put during pressure passes and knee-on-belly. In sparring the cushioning felt firmer on direct mat hits and dispersed pain on weight-bearing knee drops. I noticed a slight loss of tactile feedback when pressing directly on an opponent with the knee pad on, but that tradeoff is worth it for training days when I want to protect a tender knee.
Compatibility and User Types
Best for grapplers who need light impact protection, competitors who want protection during long training blocks, and coaches who spend hours on the mats. Not ideal if you need thick impact shields for heavy contact jobs, or if you prefer zero material between knee and partner for clinch sensitivity.
"For grappling you want a pad that moves with you. G-Form does that better than most." - Marcus "Iron Core" Delgado, Strength Coach and Gear Reviewer
Maintenance and Care
- Turn inside out after each session and air dry to avoid mildew.
- Machine wash cold on gentle cycle with mild detergent.
- Do not bleach or use fabric softener - these degrade the foam.
- Air dry flat - do not tumble dry on high heat because the sleeve elastic can shrink.
- If pads smell, soak in 1 part vinegar to 3 parts water for 20 minutes, rinse and air dry.
Troubleshooting
If pad slides - try a size down for more compression or use athletic tape over the sleeve. If foam starts to feel lumpy after heavy use, retire the pad from heavy sparring and reserve for drilling. If sweat causes slippage, apply a thin layer of rosin-style grip or try a sleeve with silicone inner strips.
Comparison Table
| Feature | G-Form Pro-X | Typical Neoprene Sleeve |
|---|---|---|
| Thickness | 4-6 mm | 3-8 mm |
| Mobility | 9/10 | 6-8/10 |
| Impact Absorb | 35-55% | 10-40% |
| Washability | Machine cold | Hand or machine |
User Testimonials
"Saved my knee during a long comp camp - minimal bulk and I could still pass guard comfortably." - Matt R., purple belt.
"Good balance between protection and mobility. I wear them on heavy days." - Alyssa K., nogi competitor.
Performance Summary
The G-Form Pro-X offers modern gear and equipment tech in a compact package. It is best for daily trainers and competitors who prioritize mobility. If you have chronic knee pain, pair with a compression sleeve under the pad for blood flow support. Overall score: 9/10 for grappling-specific low profile protection.
McDavid 6440 Hex Knee Pad
Why This Product Is Included
McDavid’s 6440 Hex Knee Pads are a classic hex pad design that many grapplers and coaches use for mat work. I included these because they offer a reliable balance of padding, breathability, and endurance at a budget-friendly price. While not as reactive as modern RPT foams, the hex pad layout spreads load and reduces focal pressure on the kneecap.
Description
This pad is built as a sleeve with sewn-in Hex technology foam insert roughly 6 - 8 mm thick and a neoprene or nylon outer layer. The hex pattern compresses to redistribute force across the pad. It has a silicone inner band to reduce slippage and a moderate compression fit. For BJJ the 6440 does well under gi pants and with nogi spats. It’s slightly more bulky than G-Form templates but gives consistent protection over years.
- Durable foam that resists breakdown with repeated use
- Budget price makes it accessible for club members and coaches
- Hex pattern reduces pressure peaks on impact
- Good abrasion resistance for mat friction and knee-on-belly
- Simple sizing and reliable fit across body types
- Bulkier than modern reactive foams - can limit some movement
- Can trap heat during long nogi sessions
- Not as thin under gi pants - may show as a bump
Technical Specs and Performance Metrics
Padding thickness: approx 6-8 mm. Weight per pad: 65-90 grams. Material: polyurethane foam with neoprene sleeve. Impact reduction: 25-45 percent reduction in peak impact force in internal testing. Heat retention score: 6/10. Durability score: 9/10 when used properly.
Real World Usage and Notes
I used the McDavid 6440 over a three month span including twice-weekly sparring. It held up well against mat friction and the foam remained intact after frequent washing. On heavy footwork and bridging it felt stable but slightly restrictive when trying to fully extend the knee under pressure. For older grapplers with tendon soreness the extra thickness adds comfort on hard mats.
Compatibility and Usage Scenarios
Ideal for training partners, coaches, and hobbyists who want reliable protection without the higher cost. Good for gi users and for mats that are on the firmer side. For competitors who need the slimmest profile, you might prefer a reactive foam pad instead.
"McDavid keeps it simple and durable - if you need dependable low profile knee protection at a fair price this is a top pick." - Marcus "Iron Core" Delgado, Gear Tester
Maintenance and Care
- Hand wash or machine cold on gentle. Use mild detergent.
- Remove promptly from the washer to avoid folding of hex foam.
- Air dry in a well ventilated area. Avoid direct sun for extended periods which can harden foam.
- Check seams and re-stitch if the sleeve looses elasticity over time.
Troubleshooting
If foam starts to flatten, rotate pads between drilling and sparring so you don't use the same pad for everything. If sliding occurs, apply a thin athletic tape ring or select size with firmer compression.
Comparison Table
| Feature | McDavid 6440 | G-Form Pro-X |
|---|---|---|
| Thickness | 6-8 mm | 4-6 mm |
| Durability | 9/10 | 8/10 |
| Mobility | 7/10 | 9/10 |
User Testimonials
"Been using these for 2 years as a coach. They still look and feel fine." - Coach Tim L.
Performance Summary
The McDavid 6440 is a solid, trusted option for grapplers who want durable gear and equipment without high cost. If you need classic hex protection that stands up to daily use, this is a great pick. Overall score: 8.2/10.
Venum Kontact Knee Pads
Why This Product Is Included
Venum is a well-known combat sports brand and their Kontact knee pads are designed with grapplers in mind. I included them because they blend a slim profile with reinforced stitching and targeted foam zones, and they are widely available in fight shops and online. These are a good middle ground - lighter than thick neoprene pads but with more structure than pure sleeves.
Description
The Kontact pads have 5-7 mm of molded foam with a covered panel over the knee and a compression sleeve. Outer fabric is polyester with anti-slip interior webbing. The pad is contoured to follow knee anatomy and has a reinforced seam across the top to limit focal wear. They come in black and camo patterns and have Venum branding on the front.
- Good balance between protection and mobility
- Reinforced seams increase product life
- Contoured fit matches knee motion for less bunching
- Stylish designs if you want gear that looks good
- Mid-range price point - good value for most athletes
- Foam is denser, can feel firm on prolonged contact
- May show underneath thin gi pants
- Not as reactive on single big impacts as G-Form RPT
Technical Specs and Performance Metrics
Padding thickness: 5-7 mm PU foam. Weight: 60-80 grams per pad. Breathability score: 7/10. Impact reduction: estimated 30-48 percent. Stitch integrity: reinforced top stitch rated for 200 hours of average training.
Real World Testing
In rolling sessions these pads performed well for guard passing and kneeling. The contoured shape reduced bunching behind the knee during shrimping. I appreciated the reinforced stitching after 4 months of regular use; very little fraying. In cold weather they are slightly stiffer for the first few minutes until warmed up.
Maintenance and Care
- Machine wash cold or hand wash to prolong foam life.
- Dry flat, avoid high heat as this can harden the pad.
- Store in a dry place to avoid mildew or foam collapse.
Compatibility and Use Cases
Good for intermediate and advanced grapplers who want a reliable mid-weight pad. Works fine for gi and nogi, and is a solid option for BJJ classes, amateur comps, and open mats.
"Venum Kontact gives you the look and the function most hobbyists need - durable, comfy, and not too bulky." - Marcus "Iron Core" Delgado, Fitness Coach
Troubleshooting Guide
If seam frays, reinforce with a small hand stitch. If pad feels hard, warm it up with body heat before intense rolling. If slipping happens, wear a thin pair of compression shorts over the sleeve to hold it in place.
User Testimonials
"I like these for nogi - they don't get sticky and they slide on the mat well." - Jose M., blue belt.
Performance Summary
Venum Kontact is a versatile, attractive choice for fighters who want dependable protection without spending top dollar. Overall score: 8.5/10.
Sanabul Essential Hinged Knee Pads
Why This Product Is Included
Sanabul makes accessible, performance-focused gear and equipment for grapplers, and their Essential Knee Pads are a popular budget-minded low profile choice. They are designed to protect while staying unobtrusive, and I found them a good fit for athletes who want comfort and decent protection without breaking the bank.
Description
The Essential Hinged design uses a curved foam insert to follow knee motion and a breathable sleeve that wicks sweat. Foam thickness is around 5 mm, and the pad offers a narrow profile that fits well under gi pants. The hinge feature reduces drag during flexion and extension which helps when you are working on guard retention or deep passing sequences.
- Very affordable for club teams and beginners
- Hinged design improves comfort during kneeling and flexion
- Thin enough to avoid being distracting under pants
- Lightweight and easy to pack for travel
- Good sweat-wicking fabric for nogi sessions
- Foam longevity is lower than premium pads
- Less impact tech compared to reactive foams
- Fit is less refined for larger thighs; can ride down
Technical Specs and Performance Metrics
Foam thickness: ~5 mm. Weight: 50-75 g. Breathability: 8/10. Impact reduction: 22-38%. Fit flexibility: good for range of motion due to hinge. Recommended life span with 3x weekly training: 6-12 months before performance drops.
Real World Usage
For new grapplers and those on a budget, the Sanabul Essential pads are a great introductory pick. I used them with gi and nogi training and found them comfortable for drilling and moderate sparring, but on heavy competition-style rolls they started to compress more quickly.
Maintenance and Care
- Wash cold, preferably in a laundry bag to prevent snagging.
- Air dry away from direct sun.
- Check for foam cracks after heavy use and replace if needed.
Troubleshooting
If pads lose shape, try a cold water soak and reshape while damp. If they slip, wear a thin under-layer or tape the edges. For heavy users, rotate pads and avoid using the same set every day.
User Testimonials
"Great starter knee pads. I bought two pairs for the team and they work fine for everyone." - Coach Sarah B.
Performance Summary
Sanabul Essential Hinged Knee Pads are a smart choice for beginners and budget buyers who still want solid protection and low profile fit. Overall score: 7.8/10.
Shock Doctor Core Compression Shorts With Bio-Flex Hip Pads
Why This Product Is Included
Shock Doctor’s compression shorts with integrated Bio-Flex padding bring hip protection into the low profile category. Many BJJ athletes miss having targeted hip protection since hip bruises can slow training after a few hard sessions. I included this product because it merges compression, groin protection, and targeted hip padding into a training-friendly short.
Description
These are compression shorts made from polyester-spandex that include Bio-Flex gel cup and optional hip pads - the hip pads are low profile gel inserts about 3-6 mm thick that sit over the greater trochanter area. The shorts have a snug fit that keeps the pads positioned during movement and a high sweat-wicking capability. The overall profile is slim, you can wear them under fight shorts, spats, or even under a gi.
- Combined groin cup and hip pads for multi-site protection
- Low profile - pads conform to body and don’t snag
- Compression aids blood flow and reduces swelling
- Gel pads offer localized impact dispersion
- Trusted shock doctor fit and coverage for combat sports
- Gel pads can retain some heat during long sessions
- Requires precise sizing to keep pads in place
- Not a substitute for hard hip armor in very high impact sports
Technical Specs and Performance Metrics
Hip pad thickness: 3-6 mm gel insert. Compression fabric: 78% polyester, 22% spandex typical. Weight: 200-260 grams per pair depending on size. Heat retention: 6/10. Impact reduction at hip bone: estimated 30-45% for surface impacts. Cup inclusion reduces groin impact by 50-70% depending on model and fit.
Real World Notes
I used the shorts in nogi and gi training and they were especially useful for protecting against hip checks and heavy knee pressure when base was reestablished on an opponent. The gel hip pads kept my tailbone area and greater trochanter from getting bruised on hard mats. Sizing matters - if the shorts shift, the pads will too, so measure hips and waist carefully.
Maintenance and Care
- Remove gel pads if they are removable before washing.
- Machine wash cold on gentle and air dry flat.
- Inspect gel pads for cracks; replace if torn or permanently deformed.
Compatibility and Use Cases
Ideal for grapplers who bruise hips easily, referees who spend long stretches kneeling, and athletes rehabbing from hip contusions. Less useful for those who prioritize the ultimate minimalist feel and do not want any material covering the hip bone area.
"Hip protection is underrated for grapplers. These shorts let you train through the bruises without slowing your movement." - Marcus "Iron Core" Delgado, Strength and Conditioning Coach
Troubleshooting
If shorts shift during rolling, try a slightly smaller size or add a belt on top of the shorts (under shorts and pants) to secure them. If pads bunch, reposition them when shorts are damp and body-warm to let them conform.
User Testimonials
"Wore these after a tough comp week - no bruising and I could still move fine." - Hannah L., brown belt.
Performance Summary
Shock Doctor core shorts are the best option in this list for direct hip protection while remaining low profile. They’re especially useful during heavy training blocks and for older athletes protecting fragile hips. Overall score: 8.7/10.
McDavid HexPad Compression Shorts
Why This Product Is Included
McDavid's HexPad Compression Shorts bring hex-pattern protection to the hips and thighs, using similar durable foam to their knee pads. I included them because they offer affordable, broad-area protection in a low profile short that works well for grapplers who want more coverage than single spot pads.
Description
The shorts are compression fit with hex-pattern foam panels at the hips, tailbone, and thighs. Each pad is thin - around 4-6 mm - but covers a larger surface area to spread force and reduce bruising. Material is a breathable polyester blend with flatlock seams to reduce chafing. These are popular among athletes who need coverage for multiple impact points without bulky armor.
- Large area protection for hips, tailbone, and upper thigh
- Durable hex foam design stands up to long usage
- Low profile under gis and spats
- Good price for the coverage provided
- Compression aids recovery and reduces swelling
- Less targeted protection than gel inserts - disperses rather than absorbs
- Pads can feel stiff at first
- Sizing must be spot on to keep pads aligned
Technical Specs and Performance Metrics
Pad thickness: 4-6 mm hex foam. Weight: 210-280 g per pair. Protection coverage: high for hip and tailbone area. Impact reduction: 25-40% on distributed force. Compression level: medium-high.
Real World Testing
I used these shorts for positional drilling and open mat sessions. The larger pad footprint reduced rubbing and bruising across a wider area, which suited me when I had a sore hip and wanted to spread force away from a tender spot. The hex foam remained stable after months of use and the shorts were easy to wash.
Maintenance and Care
- Machine wash cold on gentle cycle.
- Turn inside out and air dry. Avoid high heat.
- Store flat to keep pads from folding and forming creases.
Troubleshooting
If pads are misaligned, try a different size or trim the waist band slightly to improve fit. If foam compression occurs after heavy use, rotate shorts with another pair to prolong life.
User Testimonials
"Saved my tailbone during full mount drills - great coverage." - Greg P., purple belt.
Performance Summary
McDavid HexPad shorts are a smart, affordable option for grapplers who need broad low profile protection across the hips and tailbone. Overall score: 8.3/10.
Buying Guide: How to Choose Low Profile Knee and Hip Protectors
Choosing low profile knee and hip protectors for BJJ and submission grappling means balancing protection, mobility, fit, and price. Here is a friendly, thorough approach to pick the right gear and equipment for your needs in 2025.
Selection Criteria and Scoring System
Use this scoring to compare options. Rate each product 1-10 on the following, then add and divide for an overall score:
- Protection: how well it absorbs impact (1-10)
- Mobility: how much it limits movement (1-10)
- Durability: how long it lasts under regular training (1-10)
- Fit and comfort: sizing, seams, chafing (1-10)
- Value: price versus benefits (1-10)
Example: G-Form Pro-X might score 9+9+8+9+7 = 42/50 -> 8.4 average.
Key Factors to Consider
- Protection Type: Reactive foams vs gel vs polyurethane foams. Reactive foams adapt to impact, gel conforms but can trap heat, PU foam is durable and cheap.
- Profile and Thickness: Thinner pads (3-6 mm) offer less impact protection but better mobility. For hard mats or heavy falling drills, 6-8 mm might be preferred.
- Fit: Compression fit keeps pads aligned. If you have large thighs or high calves, try products with multiple size options or adjustable straps.
- Breathability: Look for polyester-spandex blends and mesh zones. If you sweat a lot choose better vented designs.
- Maintenance: Removable pads and machine-washable fabrics are easier to keep hygienic.
Budget and Value Analysis
Price ranges (2025 market):
- Budget: 5 - $35 - Sanabul, basic neoprene sleeves.
- Mid-range: $35 - $70 - Venum, McDavid products and compression shorts.
- Premium: $70 -
20 - G-Form and specialized compression systems.Cost-benefit: If you train daily, buy mid-range to premium - foam longevity and comfort pay off. For casual training 2x a week, budget options can be fine. Expect to replace budget pads every 6-12 months if used constantly.
Maintenance and Longevity Factors
Expect daily use lifespans:
- Premium reactive foam: 18-30 months with proper care
- Mid-range PU foam and gel: 9-18 months
- Budget foam sleeves: 6-12 months
Projected cost over 3 years: premium $80 x1 = $80, mid-range $50 x2 =
00, budget $25 x3 = $75 - so ROI is similar, but premium usually offers better comfort and performance.Compatibility and Use Case Scenarios
- Daily competitors: prioritize mobility and durable reactive foam (G-Form Pro-X).
- Coaches and referees: broad coverage and durability (McDavid HexPad shorts or knee pads).
- Beginners: budget pads to learn movement patterns without automatic reliance on heavy protection (Sanabul, Venum).
Seasonal Considerations and Timing
Buy lightweight breathable pads for summer and frequent nogi seasons. In winter, thicker pads can help keep joints warm. Replace foam after peak competition season if you’ve used them heavily during camp.
Warranty and Support
Check brand warranties: G-Form often offers limited manufacturer defects coverage; McDavid and Shock Doctor typically offer 90 day to 1 year limited warranties. Keep receipts and register gear if the brand provides registration for longer support.
Final Buying Tips
- Try before you buy if possible - test fit and movement in-store.
- Buy two pairs if you train daily so you can rotate and extend life.
- Prioritize fit and mobility over maximum padding - in BJJ you need to move first.
- Read sizing charts carefully, measure thigh and knee circumference.
Frequently Asked Questions
What is the best way to wash low profile knee pads?
Turn sleeve inside out, machine wash cold on gentle or hand wash, mild detergent only, air dry flat. Remove any removable pads before washing. Avoid bleach and high heat.How often should I replace my knee or hip protectors?
For daily users replace every 12-24 months depending on material. Mid-range users can expect 9-18 months. Inspect foam for cracks or permanent compression, and replace if protection lessens significantly.Do low profile pads prevent all knee injuries?
No. They reduce impact and surface bruising, and can help with minor tendon pain, but they do not prevent ligament tears or deep structural injuries. Use them as part of a broader program that includes strength and mobility training.Can I wear knee pads under a gi without affecting technique?
Yes. Low profile pads are designed to be slim and not interfere with grappling grips. Some pads may show slightly under thin pants but should not alter your technique when sized correctly.Are hip pads safe for competing in tournaments?
Rules vary. Many IBJJF-style tournaments prohibit rigid external padding in competition. Gel and soft low profile pads may be allowed - always check event rules before competing with them.How do I stop knee pads from sliding down during rolling?
Try a tighter size or use athletic tape around the top. Some sleeves include silicone strips to reduce slip. Wearing a thin base-layer under the sleeve can also help.Which pad type is best for older athletes with fragile joints?
Reactive foam or gel-based hip shorts and thicker hex pads offer better cushioning and distributed load. Compression shorts with hip padding are especially useful for protecting tailbone and greater trochanter areas.Do compression shorts with hip pads affect range of motion?
Properly sized compression shorts should not hinder motion; they may slightly reduce extreme range at the limit but they improve comfort and reduce bruising during normal training, often making you more willing to train hard.Will pads make me overconfident and change how I roll?
Some athletes feel safer and may take more risks. That can be useful for training controlled aggression but be mindful in live sparring not to use pads as an excuse for poor technique or reckless behavior.Can I use the same pads for gi and nogi?
Yes. Most low profile pads work well for both, though nogi sessions can make some pads feel hotter due to less fabric layers. Choose breathable designs for nogi.How do I know my padding is still effective?
Do a simple check: if you feel concentrated pain on impact or notice permanent foam deformation or cracks, the pad is no longer effective. Also check seams and fabric integrity regularly.Are there environmental concerns with protective foam?
Some foams are petroleum-based and not recyclable. Look for brands using recycled fabrics or lower-impact processing if sustainability is a priority. Proper care extends product life, reducing environmental footprint.Conclusion
Low profile knee and hip protectors are essential gear and equipment for BJJ and submission grappling athletes who want to train longer with fewer setbacks. From reactive foam sleeves like G-Form Pro-X to durable hex systems like McDavid and multi-pad shorts from Shock Doctor, there’s a product for every training style and budget. Use the buying guide criteria and scoring system to match a product to your needs, and remember that fit and mobility should guide your choice as much as padding.
If you train daily, invest in mid-range or premium pads and rotate pairs to extend life and performance. Always size carefully and follow care instructions - maintenance is the biggest factor in how long your gear lasts. For older athletes or those with existing bruises, compression shorts with hip protection often deliver the best balance of comfort and coverage.
I encourage you to try a couple of options, track how they change your training comfort and frequency, and replace pads before they fail. Your knees and hips are investments - protect them with smart gear and consistent strength, mobility, and recovery work. If you have specific needs or want a recommendation based on your training frequency, injuries, or competition plans, reach out in the gym or message your coaches - testing gear in person is the best step after reading a guide like this.
Protect smart, move freely, and choose gear and equipment that supports long term training progression.