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Lesser known Tricks for Relieving Cheer-Related Aches and Pains

Lesser known Tricks for Relieving Cheer-Related Aches and Pains

By Steve Pawlyk

Published July 7, 2023

It’s an all-too-common scenario for cheerleaders: after a vigorous training session or cheer competition, you find yourself battling aches and pains in your back and lower body. It can become so severe that even basic tasks such as sleeping become virtually impossible. I got you.

I could give you the typical drink water, get rest, take an aspirin, and get a massage rundown, but today we’re gonna talk about some lesser-known, yet effective exercises, stretches, and nutritional tricks that can help manage and even prevent cheer-related aches and pains.

Exercises

1. Stability Ball Hamstring Curl:

This exercise strengthens your hamstrings and glutes, which are vital for jumps and stunts in cheerleading. Lie flat on your back, place your heels on top of a stability ball, lift your hips off the floor and then curl the ball towards your glutes, keeping your hips raised. Slowly extend your legs to return the ball to the starting position.

2. Bosu Ball Squats:

Standing on a Bosu ball, perform regular squats. This not only works your lower body muscles but also improves your balance and core strength, both of which are essential for cheerleading.

cheerleading excercises for pain relief

STRETCHES

Relieving-Cheer-Related-Pain

1. Pigeon Pose:

This is a yoga pose that deeply stretches the hip flexors, glutes, and lower back. Starting on all fours, bring your right knee forward and out to your right side. Slide your left leg back, straightening it behind you. Gently lower your hips towards the floor. Hold for 15-30 seconds, then switch sides.

2. Foam Roller Iliotibial (IT) Band Release:

This stretch can help reduce tension in the lower body. Lie on your side with a foam roller under your hip. Roll up and down from your hip to your knee, spending extra time on any tight spots.

NUTRITION TRICKS

1. Incorporate Tart Cherry Juice:

Tart cherry juice is known for its anti-inflammatory and antioxidant properties and has been shown to reduce muscle pain and weakness after intensive physical activity.

2. Add Turmeric to Your Meals:

Turmeric contains curcumin, a compound that has potent anti-inflammatory effects. Add it to your meals or take it as a supplement to help your body recover.

3. Hydration with a Twist:

Staying hydrated is vital, but you can amplify the benefits by adding a pinch of Himalayan pink salt or a squeeze of lemon to your water. These add electrolytes, assisting in rehydration and muscle recovery.

cheerleading nutrition

Remember, consistency is key when incorporating these exercises, stretches, and nutrition tricks into your routine. Always listen to your body and stop if you feel sharp or unusual pain. If your pain persists, it’s important to consult a healthcare professional.

salt in water for cheerleader health

Each individual’s response to pain and recovery methods can vary, so what works for one person may not work for another. It’s crucial to listen to your body and find a recovery regimen that suits your needs. With proper care and management, you can continue to enjoy cheerleading without being held back by aches and pains. Stay safe, stay healthy, and stay loud!

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