Having spent years sliding across muddy football pitches in boots and shorts, former Lioness Karen Carney admits it took her some time to adjust to the glitz of Strictly Come Dancing.
Now, the winger-turned-TV pundit is embracing the challenge of gliding across the dancefloor in dresses and heels, enjoying the glamour and elegance of the BBC One dance contest.
“You talk about heels and stuff, but my idea of sexy used to be scoring a half-volley,” Karen Carney laughs. “But sometimes, you just have to rip the band-aid off and go for it.”
Karen, who continues her Strictly Come Dancing journey tonight with professional partner Carlos Xu, revealed she had a moment of clarity when performing her first dance in front of a live studio audience.
She recalled, “As we went up the stairs, I met a woman and a gentleman. She was in the most spectacular outfit. I asked her if she’d been before, and she said, ‘No, I’ve waited 10 years for a ticket.’ That’s when it hit me — when you’re on Strictly, you owe it to the fans. It’s the hottest ticket in town.”
For Karen, getting glammed up was the least she could do as she embarked on her Strictly journey — one that started with a sensational week one performance. She delivered a show-stopping jive to Blondie’s One Way or Another, earning 31 out of 40 points from the judges, who showered her with praise and admiration.
This achievement marked the first time in 15 years that a footballer had earned such a high score on Strictly Come Dancing. The last to do it was John Barnes, and the fact that Karen had done it while wearing a football kit made the accomplishment even sweeter.
Speaking on her Long Story Short podcast, Karen reflected:
“I’ve been retired six years, and honestly, that was the closest feeling to scoring a massive goal in football. The adrenaline, the crowd, the energy — it all felt so right. I wasn’t prepared for it.”
She admitted that Shirley Ballas’ comments left her deeply emotional. “You could see it really took me away. I wasn’t ready for the judges, the crowd, or the Clauditorium. When I heard their kind words, I was overwhelmed. Thank God Carlos was there because I just leaned into him. It was a lot… in a nice way.”
However, week two brought a tougher experience. Karen’s tango to Dua Lipa’s Training Season didn’t receive the same praise from the judges. Although the viewer vote saved her from the dreaded bottom two and dance-off, her score dropped to 20 out of 40, showing that the competition was heating up.
Being a former footballer helped Karen Carney stay grounded amid the ups and downs of Strictly Come Dancing. She explained,
“Sport has genuinely taught me not to get too high or too low. Topping the leaderboard was amazing, and I’m really grateful, but we have to park that.”
Tonight, Karen and her professional partner Carlos Xu will perform a cha cha cha to She’s a Lady from Miss Congeniality, fitting for Movie Week. The theme comes at the right time, as rehearsals recently became a little chaotic.
Karen recalled a “horrendous” rehearsal the day before their first live show:
“There’s a spin, and I elbowed him in the nose. It bled. That’s my teammate, but he was incredible. We had to cancel part of our routine because raising his heart rate would have made it worse. I was really upset — Carlos is precious, so I was extra devastated.”
The incident threw off their rehearsals, so Karen turned to her footballing friends for guidance. She first called former Lioness Laura Bassett, who reminded her of her match-day resilience:
“Kaz, you were always horrendous the day before a match. You didn’t run, you didn’t move — you were awful. But just turn it on tomorrow.”
Next, she reached out to Arsenal’s Kim Little, who immediately came to help. Karen explained,
“She dropped everything and came straight to me. I needed coffee, a hug, a drink — and she got it all. She just sat there and listened. I owe her so much. And then she had to rush back to Arsenal!”
Despite her deep ties to football, Karen has always balanced it with her love for Strictly. She reflected,
“Even after games, I’d get in the car and watch the live show on my iPad. On the journey home, I’d be thinking, ‘Craig, why are you giving them that score?’ I’d be kicking off massively. But it’s so joyous.”
Karen’s story shows how she combines the discipline of sport with the glamour and thrill of dancing, proving that both worlds have shaped her competitive spirit and resilience.
“It’s like it’s dark, it’s cold through the winter, and you’re like: ‘What’s my happy place? It’s Strictly.’”