Injury Prevention Tips for Cheerleaders
Cheerleading is a complex, high-demand sport that includes dancing, jumping, tumbling, partner stunting, pyramid building, chants, and fan engagement. These skills are performed across multiple seasons, in varying weather conditions, and in different arenas.
With so many moving parts, cheerleading carries a risk for injury—but the good news is that many injuries are preventable. That’s where we come in!
Common Injury Sites in Cheerleading
Cheerleaders most commonly experience injuries in the following areas:
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Ankles and knees
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Back and neck
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Wrists, hands, and shoulders
Below are our top injury prevention strategies to help keep cheerleaders healthy, strong, and performing their best.
1. Proper Warm-Up: The Dynamic Warm-Up
The goal of a dynamic warm-up is to prepare your body for the specific demands of cheerleading while increasing muscle temperature and blood flow.
Unlike static stretching, a dynamic warm-up focuses on movement—you won’t see anyone holding long stretches here (we’ll save those for later!). Instead, you’ll move through controlled motions that prepare your muscles and joints for jumping, tumbling, stunting, and dancing.
A full dynamic warm-up should take 5–10 minutes.
Active Warm-Up Stretches
(10–20 feet walking or 10–20 repetitions in place)
Examples include:
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Knee hugs
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Quad pulls
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Figure 4 stretch
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Hamstring kicks
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Lunge with twist and reach
2. Hip Stability
To prevent ankle and knee injuries, we need to strengthen a little higher up—the hips!
Your hip muscles, especially the gluteus medius (side of the hips) and gluteus maximus (back of the hips), help control leg alignment and stabilize your body in space. Strong hips reduce the risk of improper landings and lower-body injuries.
Exercise: Single-Leg Stars
Start:
Stand on one leg with a slightly bent knee. Place a resistance band above your knees or around your ankles (optional).
Action:
Reach the opposite foot forward, then return to start with minimal weight on that foot. Repeat reaching to the side and then backward. Keep the knee of your standing leg pointing straight forward throughout.
Try:
3 sets of 5 repetitions in each direction
3. Core Strength
Your core muscles are much more than just your six-pack! The core provides a stable base for your arms and legs—everything connects here.
A strong core helps you:
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Land tumbling passes safely
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Maintain balance during stunts
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Stay controlled whether you’re lifting a teammate or flying in the air
Below is one of our favorite core series for cheerleaders.
Plank with Kicks
Start:
Plank on your elbows with your shoulders, back, and hips in a straight line.
Action:
Hold the plank while slowly lifting one leg at a time. Use your glutes to lift each leg and keep your hips level.
Try:
3 sets of 12 repetitions per leg
Side Plank with Clamshell Hold
Start:
Lie on your side with knees bent and elbow under your shoulder. A resistance band above the knees is optional.
Action:
Lift into a side plank on your elbow and knees. Once stable, lift the top knee and hold. You should feel this in your hips and core.
Try:
3 sets of 30 seconds per side
4. Shoulder Stability
The muscles in the back of your shoulders play a critical role in motions, stunts, tumbling, and lifts. Strong posterior shoulder muscles help control arm movement and protect the shoulder joint from injury.
Exercise: 90/90 External Rotation
Start:
Stand with your elbow bent to 90 degrees and lifted to shoulder height. Hold a resistance band pulling straight forward.
Action:
Rotate your forearm upward using the muscles in the back of your shoulder. Keep your elbow still and bent at 90 degrees the entire time.
Try:
3 sets of 12 repetitions per arm
5. Stretching (Save It for the End!)
Flexibility training is best done after practice, when your muscles are already warm. Stretching before activity can temporarily reduce muscle power, so it’s safest and most effective at the end of your session.
To make long-term flexibility gains:
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Hold each stretch for 90 seconds total
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Perform 3 sets of 30 seconds
Stretch only to the point of gentle tension—pushing beyond that can increase injury risk.
Hamstring Stretch
Start:
Lie on your back with both legs straight. Loop a non-stretchy strap (yoga strap, towel, or sheet) around the middle of one foot.
Action:
Use your arms to lift the leg until you feel light tension behind the knee or thigh. Relax the leg and hold.
Try:
3 sets of 30 seconds per leg
6. Proper Technique and Skill Progression
Injury prevention starts with strong fundamentals. Building skills with proper technique—and only progressing when ready—reduces injury risk significantly.
Never attempt new or advanced skills without proper preparation, supervision, and coaching. Always have a coach or trained professional present when learning something new.
7. Prioritize Sleep, Rest, and Nutrition
Adequate recovery is essential for injury prevention. Aim for:
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Approximately 8 hours of sleep per night
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Balanced nutrition to support growth, energy, and recovery
Your body can’t perform—or stay healthy—without proper fuel and rest.
Need Help Staying Injury-Free?
As always, contact Girl Fit PT if you have questions or would like to schedule a physical therapy evaluation or Wellness Visit. We’re here to help you cheer safely, confidently, and injury-free.
Go girls!
Michaela Main, PT, DPT
