How to Prevent Common Cheerleading Injuries

As in any sport, cheerleading is prone to injuries. Jumping, landing, bending, stretching--all these leave knees, ankles, wrists, elbows, backs and shoulders vulnerable to a host of injuries. Though possible, these injures do not have to be probable. They can be prevented by, among other things, following strict safety guidelines and preparation for each cheerleading session. Here's how to prevent common cheerleading injuries.

Difficulty: Moderately Easy

Instructions

1. Stretch. Being flexible is key to preventing many common cheerleading injuries. Splits, lunges and straddles are all great lower-body stretching activities. Also pull each arm across the chest to stretch the shoulders and arms.

2. Strengthen both the upper and lower body. A workout with light weights or calisthenics will increase strength as well as endurance and durability. Running or jogging is also suggested for both building the lower body as well as endurance.

3. Have an adequate number of spotters for each cheerleading move. As the moves get more involved, such as lifting other squad members into the air, make sure there are enough girls on the ground to act as spotters and supporters.

4. Practice on mats. Do jumps, tumbles and other gymnastic moves on mats and pads to avoid injuries due to falls.

5. Progress gradually into harder cheerleading moves. Don't attempt stunts that you have not adequately practiced or prepared for. Learn the basic moves before trying anything that requires more strength and flexibility.

Tips & Warnings

• Always treat any cheerleading injuries, no matter how minor they might seem, as soon as they happen. This will prevent the injury from getting any worse later.
• Warm up by jogging and stretching before every cheerleading session to prevent muscle injuries.
• Wear proper footwear and any required equipment to prevent injuries.
• Follow all rules and safety regulations outlined by your coach.
• Practice moves that will improve your balance. Avoiding slips and falls will prevent cheerleading injuries such as ankle sprains or twisted knees.
• Do not attempt any cheerleading stunts without supervision. Always have a coach or trainer present for every cheerleading practice.

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