How Dancers protect their knees

How Dancers protect their knees

I’m happy to report that over the last year or so we have thankfully started to see less and less of those cringe worthy knee drops that you could hear the crunching from almost everywhere. There is still knee work and floor work of course (which we love), but we have finally started to revert back to some safer practice and protection in our choreography that keeps our knees happy… phew!!

We love floor work and rolls and contemporary choreography but no one has ever been left without a bump here and a bruise there. Sometimes they pop up out of no where and other days a drop to the floor or a pose you have to hold for an extended time can really take its toll

The GOOD NEWS is though there is a solution to floor work pain, and it’s something that’s been around for a long long time.


Quality Knee Pads

They might be bulky and a little ‘ugly’ but if it saves an even uglier knee bruise or worse a knee injury then pass me 10 of them!!!

You don’t need to wear them on stage (but you certainly can if you want) but they are perfect for practice when you have to do the same combination time after time on the same sore spot.

We spoke to Gold Coast Dance Physiotherapist and teacher Sarah Kiely from The Living Well Studio in Burleigh about the importance of Knee Pads and here was her wonderful response.

Sarah Kiely – Dance Physiotherapist & Pilates Instructor, Gold Coast

‘Under the age of 16 there are still growth plates that have not closed in the knee and some of these contribute up to 70% of leg length growth so they are important to keep protected in the growing dancer and avoid injury for long-term preservation of the joint. Hard, heavy impacts from dropping onto one or both knees out of a jump can place this important joint at significant risk when done poorly or repetitively.

By wearing knee pads, we can protect the bony prominences from impact and reduce the frustration, discomfort, and inflammation associated with knee conditions such as Oschgood Schlatters, fat pad impingement and patellafemoral pain that are common in the young, rapidly growing bodies of the dance population. 

They may not be the ‘coolest’ piece of dancewear to have in class, but I ask my clients if they would rather look good in class but be in pain and unable to perform at their best, or have no pain and be able to give 110% when they need to perform? I don’t know about you, but I’d like these dancers to still be able to walk up stairs pain-free in 10 years time. One day our dancers will be adults who will want and need fully functioning, healthy bodies to achieve what ever job, career path or sporting activity they choose to pursue so its vital to make sure the body is cared for now.’


It’s important when buying knee pads that they are firm enough that they don’t slip down below the knee and not too tight that they restrict any movement.

You also need to make sure that they are long enough to cover the entire knee because you want as much protection as possible.

Available in a rage of styles and different colours to suit your costume or choreography we can’t recommend knee pads more. A LIFE SAVER.

Purchase yours HERE


Team Dance Desire x.

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