1. Avoiding Common Cheerleading Injuries is Quite a Stretch
When it comes to many sports, flexibility is key, and this is certainly no different when it comes to cheerleading. Cheerleaders do many stunts such as cartwheels, splits, somersaults and other gymnastic-type moves that require flexibility in the legs and back. Stretches that target the hamstrings (along the backs of the legs) and lower back are of utmost importance. Stretching should be performed before and after every practice and cheerleading event. Stretching will prevent strains to the hamstrings, groin pulls, back injuries and ligament strains to the knees, ankles, wrists and shoulders.
2. Balancing Strength and Conditioning
Strengthening and conditioning the upper and lower body can go a long way toward avoiding common cheerleading injuries. Many injuries occur to the muscles and ligaments in the ankles, knees, shoulders and wrists due to slips or falls while performing cheerleading stunts. Many of these types of injuries can be avoided by improving balance to avoid the falls in the first place, and strengthening muscles around the joints commonly injured can lead to a lesser chance of injury. A combination of light weight training, running and aerobics can build endurance and strength.
3. Don't Be a Daredevil
In most cases,cheerleading is more than waving pom-poms around. Most cheerleading squads perform stunts that involve tumbles and lifting cheerleaders in the air (such as building pyramids). You should work your way to these more sophisticated moves and stunts gradually; don't expect to be the top cheerleading on the pyramid your first day, or even your first year. Attend every practice, listen to your coaches, work on your strength and flexibility programs and learn the simpler moves before advancing to more difficult stunts.
4. Spotting Trouble Before It Begins
Cheerleading is a group effort. Everyone on the squad should be properly trained and support each other--literally. Stunts that involve lifting one girl over the heads or onto the shoulders of other girls should never be performed without spotters (someone on the ground offering physical support to the one lifted in the air). The general rule of thumb is that there should be at least one spotter for each person in the air, and no one should ever be lifted more than two persons high.
5. Use Common Sense
Preventing common cheerleading injuries requires in many cases attention to common sense issues. For instance, stunts should be performed on mats and pads, never on hard surfaces. Proper footwear that provides support and cushioning to the foot and ankle should be worn at all practices and events. Never attempt to perform a cheerleading stunt that you have not been properly trained for. Good nutrition should be adhered to. And no injury should be ignored or untreated; it could lead to bigger problems down the road.
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