Imagine this: it’s mid-season. The team is doing well. The kids have bonded, they are hitting fullouts. They may even have a few wins in competitions. That Summit or Worlds bid is in sight. Then, one day, it all comes to a screeching halt: INJURY!!!!
Oh no, the “I” word. The one word we try to keep out of our vocabulary when it comes to cheer. Injuries happen whether we like it or not. Some of the most common areas injured in cheer include knees, ankles, and backs. These injuries include traumatic injuries (such as tearing an ACL in tumbling, falling from a stunt / being fallen on, other tumble injuries) and overuse injuries (occur due to repetitive strain from too much time spent tumbling, stunting or just participating in cheer). Regardless of how the injury occurs, the unfortunate consequences include not being able to practice and compete with the team.
THE “I” WORD
In addition to being a certified cheer mom, I am also a physical therapist. Part of why my daughter is a CHEERFIT Ambassador is because I know that keeping her strong and conditioned is the best way to prevent injury. I know all the statistics, and exercises to do (if you’d like to read more about this click HERE). I have become that go-to person in the gym for athletes, parents, and coaches when injury occurs. I am typically the voice of reason. However, that all changed when my daughter broke her ankle a year ago. All of a sudden my personal and professional worlds collided and I didn’t know how to handle it.
So before you read any further, please understand that I can relate to each of you. I have been that mom with all the fears and worries.
What are some steps you can take to help your child recover properly from injury?
1. PREVENTION:
The best way to deal with injury is to prevent them. Programs such as CHEERFIT exist to give cheerleaders the strength, endurance, power and flexibility to handle the demands of their sport. Conditioning and proper technique are essential to preventing overuse injuries, in addition to using proper technique, getting appropriate rest and having good nutrition.
2. DOWN NOT OUT
Injury is not a time for a vacation from cheer. Athletes who are injured should still go to practice and participate in being a member of the team. Keeping their mental game in check and staying on top of changes in the routine will help them transition back quicker. Keeping up with exercises not involving the injured body part help maintain or even improve physical conditioning. Have an arm injury? Do exercises to improve jump height. Have a leg injury? Do upper body exercise to keep those arms strong. Maintain flexibility through stretching. Work on abdominal strength.
3. REAHB
The best way to ensure your child comes back quickly and safely is to participate in recommended exercises for rehabilitation. Find a physical therapist, and if you can, one that specializes in kids with orthopedic injuries. A common misconception is that children are simply “mini adults.” Children’s bodies have unique needs and having someone who understands this is crucial to their health and safety.
4. TAKE IT SLOW
This last piece of advice is probably the most difficult to swallow. No athlete wants to take time away from the sport he or she loves. However, this is probably the most important to follow. A healed bone, muscle or ligament does not mean that the body part is necessarily ready to withstand the stresses of cheerleading. Returning quickly, before the injury is truly healed, can lead to re-injury and more time away. Listen to the doctors and physical therapists about criteria for return to sport. Go slow. Gradually work back to those pre-injury skills. Feel strong and confident. Injury is a long road and the destination is worth the journey.
DR. BLAIR GREEN PT, DPT, OCS
is a physical therapist and owner of Catalyst Physical Therapy in Atlanta, GA. She is also the mom of CHEERFIT Ambassador Leah, who cheers for the Stingray Allstars. When she’s not busy taking care of Leah and her older brother, she keeps herself fit through Pilates, running, and OrangeTheory Fitness. Secret: she has been caught a time or two sneaking in a CHEERFIT Challenge.
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