In this article:

• Learn more about Loren (aka Lorna Shadow) and Renee (aka Velvet Steel)
• Common knee injuries in pole dancing
• Why knee health is important in pole dancing
• Tips for protecting your knees while pole dancing

 

When Tatiana first began pole dancing 12 years ago, there was limited information available for pole dancers. The sport was still relatively new, and online learning platforms had not yet taken off. She had to learn through trial and error, with minimal guidance. Fast forward to today, and the pole dance community is thriving. We now have access to countless resources from experienced and knowledgeable pole dancers who generously share their expertise.

At Tatiana Active, we really just want to deliver safe, sexy and secure pole wear so you can pole, play and perform in confidence. But beyond just providing great pole wear or dance wear, we also believe in educating and empowering our community with the knowledge they need to dance safely and for longer. That’s why we’re so thrilled to share this Deep Dive interview on a crucial topic that affects many pole dancers: knee health.

Pole dancing is an exhilarating and powerful sport, but like any physical activity, it comes with its own set of challenges and potential long term risks - especially considering how new pole dancing still is. Knee health has generally been overlooked, yet it plays a vital role in your performance, comfort, and overall physical well being. After all, your knees absorb a lot of the force during pole dance/ choreography/ floorwork classes that involve spins, jumps, splits, kips, flips and drops.

As a pole dancer living in Sydney, Tatiana had the privilege of interviewing two incredibly skilled and knowledgeable professionals for years — Lorna and Renee. They’ve both dedicated their careers to helping pole dancers improve their performance and stay injury-free. Their advice has been invaluable and we’re excited to bring their expertise to our blog and podcast to help others in the pole dance community.

Meet Loren - aka Lorna Shadow

Loren is a chiropractor and the founder of the Body & Movement Collective, specializing in injury treatment, rehabilitation, and performance optimization for pole and aerial athletes. She’s been a part of the pole dance community for over a decade, with experience in teaching, competing at an elite level, and providing professional chiropractic care.

She holds both a Bachelor and Master of Chiropractic, and combines her professional knowledge with firsthand experience including teaching and elite-level competing in pole dancing. Her unique expertise allows her to offer invaluable insights into knee health, injury prevention, and long-term care for pole dancers.

With Loren's guidance, you can learn how to strengthen your knees, prevent common injuries, and keep dancing for years to come.

Renee (aka Velvet Steel)

Renee is an Accredited Exercise Physiologist and the founder of Velvet Steel Health & Performance. She specializes in functional strength, mobility, and injury prevention for pole dancers. Renee’s background in classical ballet gives her a deep understanding of the demands of high-performance training and the frustration of injuries and setbacks.

As both a pole dance teacher and competitor, Renee brings a holistic approach to her work, helping individuals become stronger, more flexible, and more resilient athletes. Her unique perspective on knee health is rooted in her experience working with dancers who face similar physical challenges.

Renee’s approach to knee health emphasizes not just rehabilitation but prehab—building the strength and mobility necessary to prevent injuries before they occur. Her insights are a must for anyone looking to improve their knee health and overall pole performance.

Common Knee Injuries in Pole Dancing

1. Bursitis 

This occurs when the bursae (small fluid-filled sacs that cushion your joints) become inflamed. In pole dancing, knee bursitis is often caused by repeated pressure on the knee joint or excessive movement that irritates the bursae. This can result in pain, swelling, and difficulty with knee movement, especially when bending.

2. ACL or Anterior Cruciate Ligament Tears

This is one of the most crucial ligaments in the knee, and injuries to it can be severe. ACL tears can occur during high-intensity pole dancing moves, especially those involving sudden pivots, jumps, or awkward landings. Symptoms include pain, swelling, and instability.

3. Meniscus Tears

The meniscus is a piece of cartilage that acts as a cushion between the femur and tibia. Tears in the meniscus can occur from twisting or turning movements, and they’re common in pole dancers who perform spins and jumps.

But don’t be scared – take control of your knee health! While these injuries can sound daunting, with proper technique, gear (ahem, the Tatiana Active Ultimate Knee Pads), and prevention measures, you can enjoy pole dancing without putting your knees at risk.

Let’s Talk About Knee Health in Pole Dancing and Why It’s So Important

Every basework or floorwork pole dancer loves the thrill of learning a new trick - this is what makes pole dancing an exciting, addictive and rewarding sport.

Sometimes you just need to nail that new trick yet suddenly, you’ve performed the trick 27 times which could then place a significant strain on your knees. As knee injuries can be an unexpectedly common issue for pole dancers (whilst they not be visible now, they will show up in the future without the right prevention strategies), here are some key reasons why knee health should be a priority: 

1. Increased Load and Strain

The world of pole dance or exotic pole choreography involves a wide variety of movements - some place pressure on the knees and some don’t. Perfecting your choreography during multiple run throughs can increase pressure/load on the knees resulting in pain and strain over time.

2. Impact on Long-Term Health & Your Pole Journey

Protecting your knees isn’t just about preventing immediate injuries; it’s about ensuring your joints and surrounding tissues stay healthy over the long term. This will allow you to continue dancing and/or competing safely and for longer.

3. Pole Dancing is considered NEW sport

As the sport has constantly evolved over the last few decades with new tricks, the long term impact of training these new tricks repetitively remains unclear and unknown.

Tips for Protecting Your Knees While Pole Dancing

With the right knowledge and precautions, you can keep your knees strong and healthy throughout your pole journey. Here are some tips from Loren and Renee that can help prevent injuries and optimize knee health:

1. Strengthen Supporting Muscles

Focus on strengthening the muscles surrounding the knee, such as the quadriceps, hamstrings, and calves. This provides better stability and reduces strain on the knee joint.

2. Focus on Mobility

A balanced approach to mobility is essential. Incorporate dynamic stretching and mobility exercises into your warm-up and cool-down routines to maintain a healthy range of motion in the knee joint.

3. Listen to Your Body

Don’t ignore pain or discomfort. Pay attention to any signs of strain in your knees and adjust your training accordingly. Overtraining or pushing through pain can lead to serious injuries.

4. Incorporate Prehab

Prehabilitation (preparing your body to handle the demands of training) is just as important as rehabilitation. Incorporate exercises that enhance knee stability and prevent common injuries, such as ACL tears or patellar tendinitis.

5. Use Proper Technique

Proper technique is key to avoiding unnecessary strain on your knees. Whether you’re learning a new move or refining your form, always make sure you’re moving with control and precision.

And most importantly..

6. Protect Your Knees with Tatiana Active Ultimate Dance Knee Pads

When it comes to knee protection in pole dancing, Tatiana (a pole dancer of 12 years) has taken it a step further by offering something truly innovative: the Ultimate Dance Knee Pads. 

A. Tatiana has used D3O® material for the padding which is like a foam but tougher and longer lasting. Upon impact, the foam hardens to protect you from the point of impact by distributing the force throughout the rest of the material and quickly softens up again. 

Current knee pads on the market use EVA foam (generally deflates quite quickly) or gel (no impact protection). This means REAL protection for all your hardcore flips, kips and drops.

B. The knee pad cover is made from SuperFabric®, an abrasion and cut resistant technical fabric. SuperFabric® is created with a base fabric overlaid with tiny hard guard plates organised in a specific and intentional pattern. Due to the spacing, the pattern allows a degree of flexibility and breathability, however, is small enough to keep most sharp objects from penetrating.

Current knee pads on the market use s stretchy elastane or knitted fabric - in which both are prone to tearing over time when subject to abrasion against dance floorboards.

By incorporating the Tatiana Active Ultimate Dance Knee Pads into your training, you’re taking an extra step to ensure long-term knee health, reduce the risk of injury, and extend the life of your knee pads. 

If you're serious about pole dancing and want to protect your knees while pushing your limits, read here to better understand why there are the ultimate knee pads for pole and dance.

We highly recommend reading our blog Why Every Pole Dancer Needs Protective Dance Knee Pads. It breaks down exactly why knee pads are a non-negotiable when it comes to long-term joint health, injury prevention, and confidence in your movement. 

At Tatiana Active, we’re committed to supporting you not only with the best pole dance activewear but also with the knowledge to keep you dancing fearlessly. For more tips on knee health, be sure to listen to our podcast episode featuring Loren and Renee.

Click here to hear more what we talked about in the podcast. 

Based in Sydney, Australia, Lorna and Renee are passionate professionals who support pole dancers both in person and online around the world. You can connect with them below:

Lorna Shadow

Instagram: @lorna.shadow | @thepoledr

Website: www.bodymovementco.com.au

Renee Culbert

Instagram: @velvetsteel__ | @velvetsteel_clinic

Website: www.velvetsteel.com.au