Preventing Cheerleading Injuries

With the increase in competitive cheerleading at the middle school, high school, and collegiate levels, comes a growing increase in injuries, as with all athletic sports.  Many cheerleading injuries can be prevented by increasing the level of awareness and knowledge among athletes, parents, and coaches.

Causes of cheerleading injuries:

• Lack of strength training and conditioning
• An athlete’s psychological status or problems
• Poor nutrition
• Improper equipment use or fit (sneakers)
• Inadequate facilities
• Poor coaching
• Premature return to participation
• Inadequate rehabilitation after an injury
• Accident

Common injuries:

• Sprains 
• Strains
• Fractures
• Concussions and spinal injuries
• Muscle strains in the hip adductors, hamstrings, and back
• Overuse injuries
• Dehydration/malnutrition

Preventing cheerleading injuries:

• Establish a strong stretching program for the upper and lower body muscles.  Stretches should be static (no bounce) and held for 30 seconds each, both at the beginning and end of every practice, game, and/or competition.
• Establish a strong strength and conditioning program for the upper body, lower body, and core.  Strength and endurance in all of these areas is extremely important for tumbling, stunting, jumping, and balance.
• Hydrate 30 minutes prior to a practice, game, and/or competition and throughout the activity with water.  You should be drinking at least half of your body weight in ounces each day.
• Work on drills during practice that challenge balance reactions and body awareness.Use proper mats when tumbling and stunting.
• Communicate with your team and trust one another.  Teammates must learn to effectively communicate with one another to avoid dangerous situations, especially when stunting.

Preseason strength and conditioning:

• A preseason, progressive strength and conditioning program is necessary to prepare cheerleaders for the demands of the season.  It is beneficial to begin a comprehensive cardiovascular, strength, and flexibility training program at least four to six weeks prior to the start of the season.

Shari Tarburton is Cheer360’s Co-Founder and Director of Educational Programming. She is a New York State Certified Health and Physical Education Teacher, a certified Personal Trainer and Mental Game Coach, and a Varsity cheerleading coach.