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Step 1
Stretch, stretch, stretch. Stretching is key to preventing injuries in cheerleading, but especially in the knees since they can be injured during jumps and stunts due to falls and hyperextending. Stretch your legs and feet before cheerleading practices, games or competitions.
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Step 2
If you're cheerleading squad does not have a gym schedule, start one up. Hit the gym at least twice a week for cardio, core and strength training. As you make your legs and knees stronger with weight lifting, pilates and sculpting exercises, it will be easier to prevent knee injuries.
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Step 3
Wear knee pads. This may look a little odd on cheerleaders, but if a base has weak knees or a cheerleader has suffered a knee injury before, this could prevent future injuries or damage to a previous injury.
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Step 4
Practice balance training. If your squad doesn't have a balance training regimen, create one. These types of exercises, such as closing your eyes and standing on one leg for 30 seconds, prevent falls and thus injuries.
