How to Prevent Hamstring Injuries While Cheerleading

Hamstring injuries can cause even the most enthusiastic cheerleader to take a seat on the sidelines. Cheerleaders often suffer from hamstring injuries due to the repetitive nature of the sport as it adds continuous stress on the muscle, making them more susceptible to hamstring pulls or strains. Follow the guidelines below to avoid pulling the pep out of your step with a hamstring injury.

Instructions

1. Warm up before every practice, game or competition. Your warm up should consist of a light aerobic workout such as a brisk walk, light jog or jumping jacks to help you work up a light sweat. It has been scientifically proven that warming up before any physical activity will help to prevent hamstring injuries.

2. Develop a strength training regimen. Your regimen should include hamstring strengthening exercises, such as variations of leg curls and leg raises at least 3 times per week. It is also important to train surrounding muscles to ensure muscle balance. Novice strength trainers should consult an expert or personal trainer to ensure proper form and technique with all strength training programs.

3. 

   Stretch before and after all exercises. The most common hamstring stretch is the static stretch. To perform this stretch, sit on the floor with your legs extended in front of you. Bend your right leg slightly, so that the sole of your foot is resting against your left leg’s inner thigh. Bending at the hip, lean forward towards your left foot, feeling a stretch under your thigh. Repeat using the opposite leg.

4. Avoid overstretching. While it is very important to stretch your hamstrings, overstretching and improper stretching form can fatigue the muscle causing or increasing hamstring injuries. Consult a physical therapist or certified personal trainer to learn proper hamstring stretches and form.

5. Treat yourself to a sports massage. You can relieve muscle stress and treat injuries by receiving periodical sports massages by your physical therapist. The number of massages per year will be determined by your doctor depending on your activity and fitness level. If you currently do not have a physical therapist, ask your primary doctor for a referral.

Tips & Warnings

• If you suffer from chronic hamstring or muscle pain, consult a physician.

Resources

• Inside Cheerleading Magazine