1. Preventing Ankle Sprains While Cheerleading a Balancing Act
Though still not considered as risky as contact sports, cheerleading has its fair share of injuries. As stunts become increasingly athletic (such as jumps, flips and tosses), the risk of injury rises. One of the most common cheerleading injuries is an ankle sprain due to slips, falls and twists. The best way to prevent ankle sprains while cheerleading is to develop balance. Yoga, Pilates and gymnastics can all help to achieve the level of balance needed for many cheerleading stunts. A strength and conditioning program can also help to reduce ankle sprains. A stretching routine including ankle rotations will increase the flexibility needed to perform cheerleading stunts and reduce the risk of ankle sprains.
2. Wrong Footwear Not the Right Choice
Proper footwear is essential when it comes to cheerleading routines, so much so that the American Association of Cheerleading Coaches and Administrators (AACCA) even stresses the wearing of adequate footwear in their safety guidelines, and most school guidelines point out that cheerleaders will not even be able to perform if approved footwear is not worn. Light-weight, cushioned athletic shoes that fit properly and offer support to the ankle are the best choice for cheerleaders. These should be worn at all competitions and practices.
3. Brace Yourself Against Ankle Sprains
If you think you might be prone to ankle sprains while cheerleading, or perhaps are returning to the sport after already having an ankle sprain, wearing an ankle brace can prevent initial or recurring injury. The ankle brace should support both sides of the ankle. A soft brace with Velcro straps is best, offering breathability, flexibility, comfort and adequate support while allowing you to execute any type of cheerleading routine or stunt. (It should be noted that ankle braces are merely used for extra support as a preventive measure against sprains and are not a replacement for proper conditioning, stretching and practice).
4. Jumping to the Wrong Conclusions
Landing awkwardly when jumping is one of the leading causes of ankle sprains while cheerleading. Limiting your jumps is a sure way to reduce the risk of an ankle sprain. It’s also best to do any stunts that require jumping on a soft surface, such as mats, pads or grass. You should never perform jumping stunts on hardwood or concrete floors. Spotters and catchers should be utilized in all stunts that require jumping to help eliminate the stunt being performed inadequately, resulting in injury. Don’t ever participate in any cheerleading stunt until you feel you are properly conditioned and have progressed gradually from easier athletic moves.
About this Author
Susan Faulk has taught health, physical education, and fitness for over 13 years in public schools, at the college level and now as an online fitness teacher for over 500 high school students nationwide. Faulk coached women’s college basketball where she trained her players with a focus on injury prevention.
