Putting on football pads follows a bottom-up sequence: you start with your lower body and work your way up to the shoulder pads and helmet. Getting the order right matters because each layer needs to sit flat before the next one goes over it. Here’s how to suit up properly, from underwear to helmet.
Start With the Lower Body
Pull on compression shorts or a jockstrap first, then your football pants or padded girdle. Traditional football pants have built-in pockets where you slide in removable pads. A standard seven-pad setup includes slots for two hip pads, two thigh pads, two knee pads, and a tailbone pad.
Each pocket is shaped to fit only the correct pad, but it’s worth double-checking orientation. Thigh pads are wider and sit on the front of your upper leg, centered between your hip and knee. Knee pads are smaller and narrower, and they should cover the top of your kneecap. Slide each pad all the way to the bottom of its pocket so it doesn’t shift during play. Hip pads sit on the outside of each hip, and the tailbone pad slips into the rear pocket at the base of your spine.
Once all pads are inserted, pull your pants up and make sure nothing has bunched or folded over. Squat a few times. If a pad slides out of position, it’s either in the wrong pocket or the pocket is too loose, which sometimes happens with older pants.
Putting On Shoulder Pads
With your lower half done, pull on your shoulder pads next. Loosen or unclip the front laces or straps so the neck opening is wide enough to pass over your head. Duck your head through, then let the pads settle onto your shoulders.
Reach down and fasten the front straps or buckles, starting from the bottom and working up. Tighten them snug but not so tight that you can’t take a full breath. The pads should sit level across both shoulders without tilting forward or backward.
Check the fit by raising both arms overhead and rotating them in circles. The pads should move with you, not against you. If the arch over your neck pinches or rides up when you lift your arms, the pads are likely too narrow. If they rock side to side or leave gaps over your collarbone, they’re too wide.
How Shoulder Pads Should Fit
Proper coverage is the main safety concern. Your pads should completely cover your chest, shoulders, collarbone, and upper back with no gaps. The front panel needs to extend far enough down to protect your sternum, and the rear panel should cover at least the bottom of your shoulder blades. The caps on each side (the hard plastic domes) should wrap around the point of your shoulder without hanging past it.
A common mistake is wearing pads that are too large because they feel more comfortable. Oversized pads shift on contact and expose the joints they’re supposed to protect. You want the fit firm enough that the pads stay in place when someone pushes you from the side.
Jersey, Helmet, and Final Checks
Pull your jersey on over the shoulder pads and tuck it into your pants if your league requires it. Make sure the sleeves are pulled all the way down over the shoulder caps. A jersey worn properly with sleeves covering the pads is actually a functional part of shoulder pad protection, because it holds the caps in position during contact.
Put your helmet on last. It should sit level on your head, about two finger-widths above your eyebrows. Buckle the chinstrap and make sure it’s snug under your chin, not loose against your throat. Your facemask should give you a clear line of sight without forcing you to tilt your head back.
Before heading to the field, do a quick movement check. Jog in place, drop into a three-point stance, and swing your arms. Every pad should stay where you put it. If anything shifts, pinches, or gaps open up, fix it now rather than mid-drill.
Inspecting Pads Before Each Season
Worn-out equipment is a real safety risk. Before you start using any pads, look them over carefully. On shoulder pads, check that all rivets, screws, snaps, and straps are intact and holding firmly. If the hard plastic shell has any cracks, especially around screw holes where fractures tend to start, don’t use them. Interior foam that has compressed, hardened, or started to crumble no longer absorbs impact the way it should.
For helmets, the same rules apply with even more urgency. A cracked shell, deteriorated interior padding, bare metal showing on the facemask, or a broken weld anywhere on the cage means the helmet needs to be replaced or professionally reconditioned. Never modify a helmet yourself or remove any of its internal padding.
Lower-body pads are simpler but still worth checking. Thigh and knee pads that have gone flat or developed permanent creases won’t distribute force evenly. Replacement pads are inexpensive and widely available.
Keeping Pads Clean
Football pads sit against your skin for hours in heat and sweat, which creates ideal conditions for bacterial skin infections like staph and MRSA. After every practice or game, wipe down the interior surfaces of your shoulder pads and helmet with a disinfectant spray or wipe designed for sports equipment. Let everything air dry completely before storing it. Stuffing damp pads into a closed bag is one of the fastest ways to grow bacteria.
Removable pads from your pants or girdle can typically be wiped down separately. Your pants, girdle, and jersey should be washed after each use. Follow the manufacturer’s cleaning instructions for shoulder pads, since some foam types break down in a washing machine while others are designed to handle it.