Compared with other sports, cheerleading carries a relatively low risk of injury, but the injuries that do occur tend to be relatively severe in terms of time lost.
The most commonly injured site is the ankle, with head and neck injuries less common but more severe.
Common Injuries - Acute
Knee Injuries
Dislocation of the kneecap
A dislocated patella is a serious, painful, and often debilitating injury of the knee. Dislocation of the kneecap occurs when the patella slides out of alignment with the rest of the knee.
Dislocations are commonly caused by poor leg alignment, and lowering to a kneeling position too swiftly, or with excessive force.
Knee tear
Tears and ruptures of the ACL, and PCL ligaments are a painful and unfortunately common occurrence in cheerleading. They often occur when athletes decelerate rapidly, followed by a sharp or abrupt change in direction.
Stress fractures
A stress fracture, also known as a hairline fracture, is an incomplete fracture of the bone- manifesting as a very small sliver or crack.
Stress fractures typically occur in weight-bearing bones, such as the tibia and metatarsals.
Dr. Roth's Ultimate All-Purpose Wrap is engineered to provide the necessary support, compression and comfort to help alleviate pain associated with stress fractures.
Hamstring injuries
The hamstring muscle run the length of the posterior thigh and is prone to both acute, and chronic injuries. Intense physical activity, subjects these muscles to high-tension stresses and sudden, painful tears can occur.
Risk factors that predispose to acute hamstring injury are:
- Inadequate stretching, and warm-up
- Poor flexibility
- Improper form
Chronic hamstring injuries often occur as the result of an inadequately rehabilitated acute injury, but may arise as the result of small amounts of repeated trauma over an extended period.
Poor hamstring flexibility greatly increases the likelihood of small tears in the fibrous tissue, which can cause the muscle to shorten and get tighter.
Ankle sprains/strains
Ankle sprains are among the most prevalent acute injury in cheerleading.
The ligaments of the ankle keep the anklebones and joint in the correct position. They protect the ankle joint from abnormal, unnatural movements- especially exaggerated twisting, turning, and rolling of the foot.
A ligament is a flexible, elastic structure. A healthy ligament usually stretches within its limits, and then returns to a normal position. A sprain occurs when a ligament is forced to stretch beyond its natural range of movement.
Improper, or rough landings and dismounts are common causes of ankle sprains.
A severe sprain can cause actual tearing of the elastic fibers of the ligament.
People who have had an ankle sprain or strain are at further risk while in the recovery stage. In an effort to provide greater support the ankle should be supported with a properly designed shoe and a correctly fitted ankle and foot wrap.
Dr. Roth's Ultimate All-Purpose Wrap is engineered to provide maximum support, compression and comfort. When a strain or injury has occurred and support is required; a wrap that will perform and can be adjusted to the desired tension is an absolute must.
Common Injuries - Chronic
Achilles tendonitis
Achilles tendonitis is a painful condition caused by the inflammation, and irritation of the Achilles tendon.
The Achilles tendon runs the length of the posterior leg, extending to the heel. The Achilles is key in providing a cheerleader with the strength, resilience, and stamina necessary to perform complicated cheer routines.
Excessive shoe stiffness, caused by improperly fitted footwear and tying laces too tightly, is a common contributing factor to Achilles tendonitis.
Dr. Roth recommends FABS or MAGFABS to help alleviate pain associated with Achilles tendonitis.
Shin Splints
Shin splints is the term used to refer to a painful condition of the shinbone, also known as the tibia, caused by small tears in the connective tissues that attach the muscles to the bone.
The overworking of the shinbone, and the affixed connective tissues that attach your muscles to the bone, is a major cause shin splints.
Supportive compression wraps, such as Dr. Roth's Ultimate All-Purpose Wrap, assist in healing by reducing strain, and providing essential support to the affected area.
Pronation is also a common cause of shin splints. Pronation is the rolling motion of the foot from heel to toe while walking, jogging, or running. Too flat of a foot or too high of an arch can bring on a number of leg and knee injuries.
Dr. Roth recommends FABS or MAGFABS to help alleviate shin splints caused by pronation.
Risk factors
Other factors that may contribute to injuries in cheerleading include:
- Lack of experience
- Inadequate conditioning
- Improperly fitted shoes
Injury Self-Care
R.I.C.E. is a simple, and effective self-care measure that can be used to treat minor strain, and sprain injuries.
Instructions for R.I.C.E.
Rest the injured limb. Rest is a key part of repair. Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury.
Ice the affected area. A good method is ice every 20 minutes of each hour, for a 24-48 hour period. To prevent blood supply restriction to the skin, it is recommended that the ice be placed within a towel before wrapping around the area.
Compress the area with a wrap, or bandage. Compression aims to reduce the swelling that results from the inflammation.
Elevate the injured limb, if possible, to limit swelling.
Injury Prevention
Taking simple precautions can help reduce the risk of injury and keep you training towards your goals.
- Adhere to all rules and regulations
- Practice on mats or pads
- Wear well-fitted, supportive shoes with proper cushioning
External Links
National Council for Spirit Safety and Education (NCSSE)
United States All-Star Federation (USASF)
American Association of Cheerleading Coaches and Advisors (AACCA)
