what i've been taught (of course this'll prolly vary from person to person and what not) is that when you're dropping to your knees, you should slightly turn your feet out so that you're breaking your fall with the inside portion of your feet, ankles, and tendons.
this of course will only work if you start with your legs spread fairly far apart and drop your knees inward toward each other (kinda like kandyflip's explanation), otherwise if you don't bring your knees close together and keep your body's weight as densely distributed as possible, you're likely going to strain some ligaments regardless of whether or not you have kneepads.
when you do bring your knees centered with your feet facing slightly outward in sort of a "w," getting up is as easy as shooting your knees outward so that your back to your original position.
as for kneepads, of course you should wear them but don't go for any of the thinner ones out there. i recommend the turtleshell style volleyball pads by asics as it's thick as hell, has that memory foam deal for comfort, and it doesn't restrict your range of motion. or if you can find it and are willing to spend the extra bucks, there's an even thicker set of kneepads by body glove that have gel shock absorbers in them (at least i think it's gel). anywayz, start rockin' those and you'll be doin' kneedrops from your 2nd story rooftop in no time
