1. Cheer, Cheer, Cheer
Cheerleading is such a physically demanding sport that it puts cheerleaders at risk for a variety of injuries. Knee, ankle and foot injuries are especially common because of all the jumps, turns and kicks that cheerleaders perform as part of their routines. To prevent knee injuries while cheerleading, cheerleaders have to stay in great shape, practice safely and take preventative measures to keep their bodies healthy while they cheer.
2. Possible Cheerleading Injuries
Cheerleaders and other athletes experience a range of sports injuries because their sports are so physically tough. Cheerleaders, basketball players and other athletes that jump a lot often experience "Jumper's Knee," an inflammation in the knee ligaments. ACL strains and tears are also common due to overuse and heavy impact on the knee joint. Cheerleaders also experience bursitis, tendonitis, bone degeneration and damage to the meniscus when they cheer regularly. Taking precautions and wearing protective gear can safeguard against knee injuries like these.
3. Hold Your Head High
Good cheerleading posture is important for your performance, but it can also help you prevent knee injuries. Keep your shoulders back and your feet shoulder width apart when you cheer. This centers your body weight and evenly distributes the pressure between both your knees. Bend your knees when you jump and land your jump on both feet. Landing on both feet minimizes the impact and stress on your knee joints.
4. Put Your Best Foot Forward
Wear cheerleading shoes when you cheer to protect your feet and knees. Specialty cheerleading shoes differ from regular sneakers because they offer more support in the sides, heavy tread and grooves in the soles for partners to catch you safely when you jump. Cheerleading shoes give you solid footing and keep all the ligaments connecting your knees and feet from twisting wrong or overextending. Good shoes mean healthy knees.
5. Braces for Support
Wear a knee brace during games and practices to prevent knee injuries while cheerleading. Pullover knee braces keep your knee from twisting or overextending during jumps and offer compression to keep your ligaments from becoming inflamed after a series of kicks. A brace with stabilizers or patella cushions protects your ACL and bones in your knee, but it might also limit the range of motion you have when you cheer.
