How to Avoid Cheerleading Injuries

Cheerleaders perform a variety of routines that range from simple compulsory moves to complex advanced tumbling stunts. In order to ensure that all squad members perform safely, there are certain rules that must be followed to avoid injuries. Prevention is the best measure to avoid injuries. There are many precautions that a cheerleader can take to prevent a potential injury.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Cheerleading shoes with ankle support
• Communication techniques
• Strength training plan
• Stretching routine
• Healthy diet

Avoid Cheerleading Injuries

1. Build muscles through a supervised strength training program. Muscles in the body are not only used to walk, jump and run, but also to hold together bones. You will want to build up the strength in your ligaments as well as your core muscles.
2. Avoid 50 percent of cheerleading injuries by stretching before, during and after a practice or competition. Stretching the body develops flexibility that is required to participate in many cheerleading stunts and routines.
3. Eat a healthy, balanced diet. You should always be eating vitamin and mineral enriched foods, especially those that are high in iron. Iron is used to minimize bruising and bruising accounts for about 20 percent of cheerleading injuries.
4. Communicate with your squad, especially during advanced level stunts. When to catch and when to throw must be timed perfectly. Team members must learn to effectively communicate between one another to avoid a dangerous scenario during a stunt. There should be an agreed upon countdown that all team members use.
5. Take time off from practice if you are injured. Cheerleaders will often keep practicing and performing even when they are injured, which is very dangerous and can cause long term damage.
6. Wear only professional shoes designed specifically for cheerleading. Cheerleaders need sneakers that will support the ankle and foot. Cushion on the inside as well as on the outside of the shoe should be considered, particularly for flyers who will be standing on the shoulders and hands of bases.

Tips & Warnings

• Always evaluate your physical condition before practicing or performing any stunts.
• Be sure you wear ankle supportive sneakers.
• Common exercises that give the muscles a well rounded workout include squats, presses, push ups, pull ups and curls.
• Never use weights without a spotter.
• Don't include too many props (like pom poms) during advanced level stunts.
• Coaches should not allow a cheerleader to perform when injured. This could turn a temporary injury into a permanent one.