How I Got Back to Dance After a Knee Injury
What Women Over 30 Should Know About Knee Pain Relief
Disclaimer: This post is for informational purposes only and not intended as medical advice. Always consult a qualified healthcare provider for personal recommendations. This post also includes affiliate links, meaning I may earn a small commission if you choose to purchase through them, at no additional cost to you.
I thought my dancing days were done.
The pain had started while I was running, but things really went downhill after a night dancing in sandals on the concrete at Oistins Fish Fry in Barbados (if you know, you know). I was in so much pain I could barely walk — though somehow, that didn’t stop me from partying on a boat the next day (shoutout to adrenaline and liquid courage).
But once the hype wore off and reality set in, I was scared. Like really scared. I had just quit my job the year before to pursue dance full time. Teaching. Performing. Building something of my own. And now I could barely bend my knee.
Dance isn’t just my career, it’s my first love. The way I express myself. The thing that’s always brought me back to myself when life feels out of control.
So yeah, I was sitting in that doctor’s office wondering if everything I’d worked toward had already slipped away before I even hit 30.
That’s when the doctor explained something that stuck with me: women are more prone to knee problems because of how our bodies are built, especially our wider hips, which naturally put more stress on the knee joint.
I wasn’t the only one. Suddenly, it made sense why so many women I know (friends, family, other dancers) have also struggled with knee issues.
And if you’re doing grounded, powerful movements like we do in Dancehall? That stress adds up fast.
That moment at the doctor’s office didn’t just inform me, it shifted how I treat my body. I realized that if I wanted to dance for the long haul, I had to move differently. More intentionally. With recovery, strength, and longevity in mind.
But here’s the good news: I was able to rehab my knee, return to dance, and come back stronger than ever.
This post is for every woman who:
Loves to move but worries her knees won’t keep up
Wants to stay active and vibrant long-term
Is tired of hitting pause due to injury or pain
Let’s talk about how to protect your knees and future-proof your body with three smart, research-backed strategies that support long-term knee pain relief.
1. Strength Training = Strong Knees and a Longer, Healthier Life
It’s not just about bouncing back after injury — or preventing knee pain while exercising.
Building muscle is one of the most powerful things you can do as a woman in your 30s, 40s, 50s, and beyond. Studies show that muscle mass is a strong predictor of longevity, bone health, and injury prevention as we age. And yes, it’s crucial for protecting your knees.
When your muscles are weak, your joints take the hit. Especially the knees.
Best Moves for Knee Support:
Backwards incline walking – A low-impact staple in many knee pain treatment protocols.
Monster walks – Activates glutes and stabilizers to take pressure off the knee.
B-stance squats – Helps build unilateral strength while protecting form.
Step-ups and glute bridges – Support the full chain from foot to hip.
Hamstring, quad, and IT band stretches – Help relieve tension that often leads to knee injuries.
These targeted knee exercises helped me come back stronger. Even 2–3 sessions per week can reduce pain and build resilience. If you're dancing regularly, adding these in strategically can help you move stronger, longer.
💡 Pro tip: Want more movement without the grind? My Dance Body Starter Kit includes a warm-up designed to prep your joints and help you move pain-free. No equipment needed.
2. Shoes Are Not a Fashion Choice—They’re Joint Protection
Poor footwear is one of the sneakiest contributors to knee pain while walking, running, or dancing (Those traitor Sandals 🤦🏾♀️).
If your shoes are worn out, too soft, too hard, or unsupportive, your knees will pay the price, especially on hard surfaces.
When I started walking regularly again, I invested in sneakers that provided:
Arch support
Good shock absorption
A snug, supportive fit for stability
👟 Here’s the pair I swear by. They’ve been a game-changer during my knee pain recovery and beyond.
Bonus tip:
If you're dancing regularly, ankle support is key too! especially with styles like Dancehall that involve quick directional shifts and grounded movement. I always look for pairs that offer both ankle support and flexibility for movement.
3. Don’t Skip Bone-Supporting Nutrition
Your bones need just as much love as your muscles, Especially if you want to avoid knee injuries as you age.
Calcium and vitamin D work together to maintain bone strength and joint resilience. Most women over 30 don’t get enough from food alone, which can increase the risk of fractures, instability, and chronic knee pain.
Focus on:
Calcium from leafy greens, almonds, chia seeds, or fortified plant milks
Vitamin D from sunlight or supplements (especially in winter)
Magnesium + K2 to help your body actually use those nutrients effectively
If you're looking for a simple way to cover your daily bases, I use this multivitamin , and there’s also a version formulated for women 50+ if that’s you. Both include key nutrients like calcium and vitamin D to support joint and bone health without overcomplicating your routine.
This one small habit supports everything from your posture to your squat form and it adds up over time.
Bonus: More Tips for Happy Knees
Here are a few underrated practices that helped with my knee pain relief journey and might help you too:
Warm up your joints before every workout (especially dance)
Use a foam roller on tight areas around the knees, especially IT bands and quads
Avoid locking your knees during movements; keep a soft bend
Balance your movements. if you're doing a lot of squats, don’t forget hip thrusts, hamstring curls, and stretches to balance out the load
Incorporate knee-friendly movements into your weekly routine, even on rest days
Ready to Move Smarter, Not Harder?
If you want to feel strong and confident in your body without burning out or risking injury, I created something just for you.
🎁 Get your free Dance Body Starter Kit
It includes:
A 10-minute Dancehall warm-up video to activate your body
A sneak peek of the Thick Like Dumplin Fitness Guide
A beginner-friendly fitness roadmap that supports strength, joy, and consistency
Real-life tips for staying on track even when life gets hectic
Don’t wait until your knees force you to slow down.
Take care of them now and keep moving with confidence, power, and joy.
