A Cheerleader’s Daily Stretching Guide

All cheerleaders need to be flexible: you know this, we know this! Unfortunately, a lot of cheerleaders don’t know which stretches are best to do, or what the proper technique is. Research is showing that a dynamic warm-up, like running or skipping, is actually better for your body than holding a sustained stretch (like the splits) in prepping your body and protecting the muscles from tearing. Below is a list of 5 stretches that are commonly tight in cheerleaders, along with a description of how to do the stretch properly. It’s important that the athlete ease into the stretch and hold it, without any bouncing or quick movements. Stretches are usually better tolerated if the body is warm, so after practice or after a hot shower is generally the best time!

1. Hip flexor stretch

Starting position: Get into a lunge position with your toes curled and your knee on the ground. Slowly lean forward, and tilt your pelvis upward to your belly button. For a more intense stretch, push the top part of your back foot down into the ground, or lean your upper body to the opposite site, reaching your arm over your head. Hold for a minimum of 30 seconds and repeat on the opposite side.

2. Calf stretch

Starting position: With your hands on a wall, get into a stride position with your tight leg forward. Your toes should be on the wall, and the heel should be on the floor, so the foot is positioned at an incline. Slowly lean forward, bringing your hips to the wall to intensify the stretch. Hold for a minimum of 30 seconds, then repeat on the other side.

3. ITB stretch

Starting position: With your legs crossed, squeeze your belly button into your spine, then slowly push out your hips to the tight side while reaching overhead with your arm. Breathe deeply and hold for a minimum of 30 seconds. Repeat on the opposite side.

4. Pec Stretch

Starting position: Place your elbows on either side of a door-frame at a 90 degree angle, with your forearms flat against the doorframe. Taking a deep breath, slowly take a step with one foot so your lower body is in a lunge position. Then, slowly lean your chest forward and hold for a minimum of 30 seconds. This stretch can be done with the forearms/elbows at different angles to target the different fibres of your chest muscles.

5. Wrist Extensor stretch

This is a great stretch for all you bases out there!

Starting position: Extend one arm out straight in front of you. With the opposite arm, push the top of your hand down until you feel a stretch in your forearm. For a more intense stretch, curl arm that’s being stretched into a fist so you stretch your finger extensors too! Hold for a minimum of 30 seconds, then repeat on the opposite arm.

Looking for some air position-specific stretches, or more intense stretches for tumbling and jumps? Try out our CheerMed-Exclusive Stretching Massage, based on Thai Yoga Massage!

We have Flyer, Tumbling and Jumps Stretching sessions - and all sessions are performed by a Registered Massage Therapist, with Extended Health Insurance receipts available. ALL Stretch Massage sessions come with an at-home individualized stretching program, and package rates are available!

Book one online instantly at www.CheerMedRehab.com.

Happy New Year!

- The CheerMed Team

CheerMed Fact #136: ALL of CheerMeds Physiotherapists are also Certified Sport First Responders.

As with everything else, sport can pose a dangerous risk to competitive athletes. Therefore, preventative measures have been put in place to decrease the chance of emergency injuries, such as the penalty/carding system, and the ban of violent maneuvers. Within cheerleading, conditions for basket tossing and the varying restrictions of the different levels attempt to proactively decrease the prevalence of injury occurring. Unfortunately, accidents can still happen. The Consumer Product Safety Commission (CPSC) estimates that cheerleading yields >17,000 emergency room visits in the US alone, and while the injury rate remains low for the sport overall, it still accounts for >65% of all catastrophic injuries experienced by female high school athletes over the past 25 years. So even though emergencies in the sport are rare, it is no less important that staff and coaches are appropriately prepared and equipped with the skills necessary to intervene in the case of a crisis situation.

"[Cheerleading] accounts for >65% of all catastrophic injuries experienced by female high school athletes over the past 25 years."

Cheerleading has seen an enormous increase in popularity over the past forty years; however, Dr. Cynthia LaBella cautions that the increase in participation brings more demanding stunts and therefore more injuries. The most common injuries seen in cheerleading include fractures, dislocations, cuts and head injuries, some of which may require hospital attention. Fortunately, the physiotherapy staff at CheerMed are located on-site, and have undergone advanced training through Sport Physiotherapy Canada’s “First Responder for Sport” course, to be able to immediately and effectively help should an emergency arise.

In addition to a review of Standard First Aid/CPR training, the course provides participants with an advanced ability to respond to common emergency situations seen in sport, whether it be on-site or on the sidelines. These include effectively screening for and managing head injuries (like a concussion or skull fracture), bleeds, and fractures, administering oxygen and an automated external defibrillator (AED), and maintaining safety precautions when transferring athletes onto spinal boards in case of a possible spine or neck injury. 

When it comes to injury, prevention is key. Studies suggest that enhancing the number and training of spotters, mandating floor mats for complex stunts, restricting complex stunts when surfaces are wet, and encouraging safety certification for coaches are all strategies that can reduce catastrophic injuries in cheerleaders. Furthermore, all stunts, pyramids, basket tosses and tumbling should be taught in a progressive, level-appropriate manner, and should be performed with spotters and mats. Fortunately, all of the cheer gyms we work with are very safety conscious and ensure that all of their coaches are properly trained! The safety and well-being of athletes is one of CheerMed’s top priorities, and while it is convenient that the physiotherapy staff have acquired this advanced training, we hope that we won’t need to use it.

www.CheerMedRehab.com

References:

Burt, Catharine W., and Mary D. Overpeck. "Emergency visits for sports-related injuries." Annals of emergency medicine 37.3 (2001): 301-308.

 Labella, Cynthia R., et al. "Cheerleading injuries: Epidemiology and recommendations for prevention." Pediatrics 130.5 (2012): 966-971.

Watters, D. A., et al. "Sports injuries in an accident and emergency department." Archives of emergency medicine 1.2 (1984): 105-111.

Prehab: What it is, and why it's important.

Anyone who has been a cheerleader knows that cheerleading, like any other sport, incorporates skills and movements that are extremely demanding on the body. Given that the majority of recreational and competitive cheerleaders are either pre-adolescents or young adults, it is important that athletes are in the best condition possible before they start the season so that they can perform to their full potential! Sport organizations across North America are starting to recognize the importance of preventative assessments and treatments, which has given rise to the term “prehab” or “prehabilitation”: a systematic process involving evaluation and education of young athletes to reduce the risk of injury.

The injuries that athletes might experience can be sorted into the following categories:

1. Developmental (eg. scoliosis - a curvature of the spine)
2. Environmental (eg. altitude-related conditions)
3. Metabolic (eg. heat illnesses)
4. Traumatic (eg. fractures, sprains & strains)
5. Overuse (eg. tendonitis injuries).

An incredibly high number - 70% - of all reported injuries are categorized as overuse injuries. 70%! Luckily, overuse injuries are also the most preventable, and can be avoided with a proper prehab assessment. A prehab assessment typically looks at an athlete’s flexibility, strength, biomechanics, and training schedule. 

 This information provides the therapist and coach with a more comprehensive view of each athlete’s physical and psychological status, and acts as a means to identify any “red flags” or contraindications to participating in the sport. The sooner a potential issue is made known - like a postural impairment or muscle imbalance - the sooner it can be corrected and the more likely the athlete will be able to avoid injury! Sports Medicine Dr. P.Z. Pearce believes that “great athletes are born, and not made….but many potentially great athletes never have an opportunity to demonstrate their superior genetics, because of repeated noncontact injury”. 

“Great athletes are born, and not made….but many potentially great athletes never have an opportunity to demonstrate their superior genetics, because of repeated noncontact injury” - Dr. P.Z. Pearce 

Prehab, along with a proper training regime can ensure that young athletes are adequately prepared and start their sport injury-free, which bodes well for remaining that way for the duration of the season. Not only do the physiotherapists at CheerMed Rehab possess the knowledge and expertise necessary to perform effective prehab assessments, but they are passionate about ensuring that all athletes enjoy a lifetime of fitness! Because, in the end, sport shouldn’t hurt.

Book a Prehab Physiotherapy Assessment today at www.CheerMedRehab.com!

Reference:

Pearce, P. Z. "Prehabilitation: preparing young athletes for sports." Current sports medicine reports 5.3 (2006): 155-160.