1. Stretch It Out
Tumbling and stunting with cold muscles is a common cause of hamstring injuries with cheerleaders. To prevent a pulled or strained hamstring, take the time to properly warm up and stretch before cheering. Take a light jog to get your heart rate up. Then stretch all your major muscle groups, beginning with your feet and ankles and working your way up to your shoulders and neck. To effectively stretch your hamstring, lay on your back with your leg fully extended and have a partner hold your foot, applying pressure at your heel so your foot moves in the direction of your head. Stand up and shake out your leg, then repeat the stretch.
2. Get Strong
Cheerleaders should cross-train to strengthen and tone their muscles. Strengthening your hamstrings will help prevent the muscle from getting injured while cheering. Combine aerobic and anaerobic exercises. Swimming is an excellent way to tone muscles without impacting your joints. Bicycling will also strengthen and tone your lower body while providing an aerobic workout. Lift weights at least 3 times a week and spend time each weight lifting session focusing on your lower body. Squats work your calves, hamstrings and quadriceps.
3. The Importance of Hydration
Dehydration can lead to muscle injuries, including pulled, strained and torn hamstrings. Make an effort to drink about 60 oz. of water a day, particularly on days of competitions or intense training sessions. If you're cheering in hot and humid weather, drink a sports drink that replaces electrolytes and sodium. Make sure you're taking in fluids in between cheers during games, even if you don't feel thirsty.
4. Put Your Feet Up
Your body needs time to recover in between workouts. Be sure to get at least eight hours of sleep the nights following training sessions, games and competitions so your muscles can recuperate. Take it easy before and after intense activity to prevent unnecessary stress on your hamstrings. Soaking in a warm bath helps rehabilitate sore muscles after a strenuous workout, as well as relaxes you for sleep.
5. Listen to Your Body
If you're experiencing intense or unusual pain during a workout, stop what you're doing. You know your body better than anyone else, and only you can decide if the pain you're feeling is normal for the level of intensity or if it's being caused by an injury. Fighting through the pain can lead to a more severe injury, particularly if it's your hamstring that's protesting.
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