Dancing at Weddings and Celebrations with Sore Knees

Weddings, birthdays and family celebrations often mean long evenings with music, food and dancing. For people with sore knees, the joy can be mixed with worry: will my knees hold up, and how will they feel tomorrow? With a little planning, many people can dance and celebrate without paying for it for days afterwards. Here is how to prepare and what helps on the night itself.

Before the celebration

• choose comfortable shoes: a low, stable heel and a cushioned sole are kinder to the knees than high heels or thin, hard soles,
• wear the shoes in: walk in them at home for a few days, so that you do not have new shoes and sore knees on the same evening,
• pack a spare pair of flat, comfortable shoes in the car or in your bag,
• plan your outfit so that a thin knee sleeve fits underneath, for example under trousers or a long dress,
• stay active in the days before: gentle walks and simple exercises keep the knees used to movement.

Warm up before the first dance

After a long ceremony or dinner, the knees are often stiff. Before you go onto the dance floor, walk around for a few minutes, gently bend and straighten your knees a few times and circle your ankles. If you have been sitting for a long time, our article on knee pain after sitting explains why the first steps feel so stiff and how to make them easier.

Dance smart, not less

You do not have to skip the dancing, but you can choose how you dance.

• alternate fast dances with slow ones, and sit down for a song or two in between,
• prefer small side steps and gentle rhythms to jumps, deep bends and fast spins,
• when you turn, move your feet with small steps instead of twisting on a planted foot,
• in long circle dances, holding hands with the people next to you gives extra balance, but step out for a break when your legs get tired,
• watch out for wet or slippery spots on the dance floor.

Breaks, water and the table

Long celebrations also mean long hours at the table, and sitting can stiffen the knees as much as dancing tires them. Stand up between courses, walk a little and stretch your legs. Drink water regularly. Alcohol can make you less aware of pain and less steady on your feet, so it becomes easier to overdo it or slip. A good rule is to stop dancing a little before your knees tell you to.

A knee sleeve for the long night

A thin knee sleeve can be worn under your clothes for the whole evening. It gives the knee warmth, a feeling of support and more confidence on the dance floor, which helps many people relax and enjoy the music. A bamboo sleeve stays breathable when the room gets warm. Make sure it is the right size, so that it does not slide down or press during long hours; our size guide shows how to measure.

The day after

Some tiredness in the legs after a long night of dancing is normal. If the knee is a little swollen or warm, rest with your leg raised and use a cold pack wrapped in a cloth for a short time; more about this in our guide heat or cold for knee pain. Then keep moving gently. A short walk is usually better than spending the whole day on the sofa.

When to see a doctor

See a doctor if the swelling does not go down within a few days, if the knee locks or gives way, if you cannot put weight on it or if the pain is severe. Read more about these warning signs in our article when knee pain is serious.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.