1. Getting into the Game
Cheerleaders are a big part of any sports event, but the physicality of their sport puts cheerleaders at risk for injury. With all the jumps and stunts that cheerleaders perform in their routines, they put a lot of stress on their bones, joints and muscles. Back injuries are one possible injury that could lead to permanent damage. Cheerleaders must communicate with their teammates, prepare for routines and wear safe cheerleading gear to prevent back injuries while cheerleading.
2. Cheerleading and Your Back
Some of the most common back injuries in cheerleading are sprains and strains. These occur when ligaments and muscles in the back become strained and inflamed from overuse, or tear to overextension. This can easily happen to a cheerleader that performs vigorous jumps and kicks at every game. Cartilage between vertebrae in the spine can degenerate and wear away over time with repeated jumps or falls. Damage to your back can also occur as a side effect of an injury to your ribs or shoulder.
3. Better Cheerleading With a Back Brace
Wear a back brace when you cheer to help prevent back injuries while cheerleading. Wrap around back braces fit all the way around your ribcage and spine, cushioning the spine against injury and giving compression to the back muscles, preventing them from stretching too far or straining. Some back braces are reinforced with supports to give more restriction and protection to the spine. Most back braces are thin and lightweight enough to wear under your cheerleading uniform. If this isn't possible with your style of uniform, wear the back brace during practices to get extra protection while you learn routines.
4. Safe Routines
The rigorous movement of cheerleading moves is what causes a lot of back injuries, so work out routines that are safe for everyone. Practice routines with jumps or falls in them on the ground until everyone in the routine is clear on the positioning and timing. Try it in the air once you all think you've got it down. The basic kicks and turns can damage your back if done incorrectly, so work on those regularly too.
5. All About Teamwork
Good communication with your squad can help you prevent back injuries in cheerleading. Work out verbal cues so that everyone is clear on commands and timing. Never attempt a stunt that someone isn't sure of and choose people for the jumpers and bases of stunts that are fit and capable of completing the maneuver safely. Cheerleading is a team sport, so work together to keep everyone safe.
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