How to Prevent Ankle Sprains While Cheerleading

Cheerleading is a mixture of flexibility, balance, strength, precision and team spirit. Contrary to popular belief, it is a sport, and must be practiced in order to obtain perfection. Overexertion during practice and games can cause cheerleading injuries, such as the very common ankle sprain. An ankle sprain occurs when ligaments on the outside or inside of the ankle stretch or tear. To prevent this painful injury, check out this article to find out how to prevent ankle sprains while cheerleading.

Difficulty: Moderately Easy

Instructions

1. Stretch. Stretching is key to prevent ankle sprains and other common cheerleading injuries, and increases flexibility. Cheerleaders should stretch before doing any type of physical activity during practices, games or competitions.

2. Incorporate balance training into your cheerleading practices. Ankle sprains often occur when a cheerleader falls off balance during jumps, stunts or tumbling passes. For example, stand on one foot with your eyes closed for 30 seconds and then switch feet and repeat the exercise.

3. Wear supportive or high-top cheerleading shoes. These types of shoes can prevent ankle sprains. Read cheerleading catalogs carefully to determine which cheerleading shoes would enhance safety for the squad.

4. Warm-up before games, practices and competitions by rotating the ankles. This can help strengthen the ankle and prevent ankle sprains.

5. Condition and weight train in the gym. If your squad does not incorporate workouts into practices, start including them. Overall conditioning of the body and a solid weight training regimen can strengthen the entire body and prevent injuries.

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