Tim Rylander
PT, EdD, MPT, OCS, CSMT, CBIS, PES, Astym Cert.
Mon, Sep 8, 2025
Cheerleading is a dynamic and athletic activity that demands strength, flexibility, and precision. While incredibly rewarding, it also carries a risk of injury. From high-flying stunts to intricate tumbling passes, cheerleaders put their bodies through intense training. Fortunately, physical therapy and wellness play a crucial role in both preventing and recovering from these injuries and IMPACT Physical Therapy & Sports Recovery can help. Many cheerleaders benefit from early movement assessments to address technique issues before they lead to pain or overuse injuries.
Common Cheerleading Injuries
Cheerleading injuries can affect various parts of the body, often due to the repetitive stress and high-impact nature of the sport. Some of the most common cheerleading injuries include:
- Ankle Sprains: Frequent in tumbling and landing from jumps and stunts. Improving landing mechanics and proprioception can greatly reduce the risk of recurrent ankle sprains.
- Knee Injuries: Patellofemoral pain syndrome, ACL tears, and meniscus tears can occur from twisting or hyperextension. Strengthening the hips and core can improve knee alignment during jumps and stunts.
- Wrist and Hand Injuries: Sprains and fractures are common, especially for bases and those performing handstands or tumbling. Proper wrist stabilization exercises help support weight-bearing skills safely.
- Shoulder Injuries: Rotator cuff strains and dislocations can result from overhead movements and lifting. Shoulder strengthening and mobility work help cheerleaders lift and catch with better control.
- Back Injuries: Lumbar strains, disc issues, and stress fractures can develop from repetitive hyperextension and compression. Core stability training teaches safer technique for backbends, tumbling, and overhead skills.
- Concussions: While less common than orthopedic injuries, concussions are a serious concern, especially from falls. PT-led balance and coordination exercises can support safer stunt performance.
The Role of Prevention in Cheerleading
Prevention is key in cheerleading, and IMPACT Physical Therapy & Sports Recovery offers invaluable tools to reduce injury risk. A skilled physical therapist can:
- Assess Biomechanics: Identify imbalances, weaknesses, or movement patterns that could predispose a cheerleader to injury. Early screenings help guide training adjustments that support long-term performance.
- Develop Strengthening Programs: Create targeted exercises to build strength in core, legs, and upper body, crucial for stability and power. These programs support safer tumbling sequences and more efficient stunt execution.
- Improve Flexibility and Mobility: Design stretching routines to enhance range of motion, reducing muscle strains and improving stunt execution. Consistent mobility work helps athletes maintain the flexibility needed for jumps and splits.
- Focus on Proprioception and Balance: Exercises that improve body awareness and balance can significantly reduce the risk of ankle and knee injuries. Balance drills prepare athletes for unstable landings and quick directional changes.
- Educate on Proper Technique: Work with cheerleaders and coaches to reinforce safe practices for stunts, jumps, and tumbling. Technique refinement is essential for preventing repetitive strain and high-impact missteps.
The Role Recovery and Wellness Plays in Cheerleading
When an injury does occur, prompt and appropriate physical therapy is essential for a safe and effective return to sport. A physical therapist will:
- Provide an Accurate Diagnosis: Work with medical professionals to understand the extent of the injury. Understanding the full picture helps guide a treatment plan tailored to cheerleading demands.
- Reduce Pain and Swelling: Utilize modalities like ice, heat, and manual therapy techniques. Early symptom management supports faster progression into strengthening and sport-specific work.
- Restore Range of Motion: Guide the cheerleader through exercises to regain flexibility and movement. Restoring proper movement is critical before returning to tumbling and stunt repetitions.
- Rebuild Strength: Progressively strengthen weakened muscles to support the injured area. Sport-specific strength helps cheerleaders safely resume jumps, lifts, and high-impact movements.
- Improve Balance and Agility: Incorporate sport-specific drills to prepare the cheerleader for the demands of cheerleading. These exercises mimic actual cheer motions to build confidence before returning to full routines.
- Facilitate a Gradual Return to Sport: Develop a phased plan to ensure the cheerleader is fully healed and confident before returning to full activity. Gradual progression helps reduce reinjury risk and supports lasting performance gains.
Why Cheerleaders Choose IMPACT Physical Therapy & Sports Recovery
At IMPACT Physical Therapy & Sports Recovery, we understand the unique demands of cheerleading. Our expert physical therapists and clinicians are dedicated to helping athletes prevent injuries, optimize performance, and achieve a complete recovery. We offer personalized treatment plans tailored to each cheerleader’s specific needs and goals, using the latest evidence-based practices. Our clinics regularly support athletes across all cheer levels, from youth teams to competitive squads.
Don’t let an injury sideline your passion for cheerleading. Schedule an appointment today with one of our Chicagoland clinics or our clinic in Champaign, IL. Early evaluation can help cheerleaders stay active, confident, and performing at their best.
