Athletico Health Resources

Cheerleading and gymnastics are incredibly demanding sports requiring strength, flexibility, and precision. Yet, they also carry a significant risk of injury, particularly in the lower extremities.

The prevalence of lower extremity injuries in cheerleading and gymnastics worldwide has increased significantly over the last decade as both sports have evolved^1,2. One study, including 6-to-17-year-old gymnasts, found that the lower extremity was the most affected site of injury (60.5%), with the ankle/foot and knee joints accounting for 49% and 27% of injuries, respectively. This study also found that 10-to-12-year-olds and 13-to-17-year-olds were at greater risk for lower extremity injury due to increased growth rates compared to 6-to-9-year-olds².

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The Olympic Games have a special way of bringing increased interest, awareness, and excitement to the sport of artistic gymnastics. With Simone Biles’ recorded floor tumbling pass height at the summer 2024 Paris Olympic Games achieving over 12 feet, it is imperative that she and gymnasts of all levels land safely. There are approximately 4.57 million artistic gymnasts in the United States¹. As gymnasts progress through the sport, the difficulty of the skills increases, and the skills become more dangerous. Gymnastics has one of the highest rates of injury in any girl’s adolescent sport². One recent study reported that 91.4% of elite gymnasts sustained at least one injury per season³. Another study reported that approximately 70% of gymnastics injuries occur during landing tasks⁴.

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Tumbling activities put a lot of force through the spine and can put more stress on the lower back in certain circumstances. Tumbling athletes occasionally have an injury and report a “broken back.” What does this really mean? For the purpose of this blog, we will focus on the lower back or lumbar region only. We’ll dive into what a broken back is, and how recovery may look with a goal of returning to tumbling sports such as cheerleading or gymnastics.

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Cheerleading is a competitive, fun, and popular sport for many ages. Competitive cheerleading can start as young as five years old and continue through collegiate levels. Most school affiliated cheer teams begin in middle or high school. Cheerleaders are often divided into two main categories based on which skills they perform: flyers and bases. Flyers are the athletes who are lifted or tossed into the air or on the top of stunts. Bases are the athletes who perform the lifting or toss, and they catch the flyers. Both flyers and bases perform tumbling passes.

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Cheerleading has become one of the fastest-growing sports, and it is no surprise why! Cheerleading has evolved into an activity involving gymnastics, stunts, jumps, and dance jam-packed into a three-minute routine, while most times simultaneously cheering for your school. We hope these tips help you feel more prepared for your big day!

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Cheerleading is a popular sport in high schools and universities, and a competitive all-star sport. All-star teams are comprised of a variety of ages; they can be co-ed and practice multiple days per week for competitions. Cheerleading athletes are more susceptible to certain injuries, including a high incidence of low back pain.

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The core is the foundation for your entire body. Your core is much more than just abdominal muscles; the core includes the whole trunk, including the front, back, sides, and pelvic floor, and it spans from your shoulder blades to your hips. Every movement for a cheerleader starts at the core. If cheerleaders are not activating the core, then all movements, including running, squatting, basket tosses, and stunting, could be weaker, slower, or lead to injury.

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Many cheerleaders want to achieve higher and more powerful jumps. Jumps take practice and repetition. Jumping also involves the whole body, requiring strength in your legs, hips, core, back, and upper body. These four focus areas may help you achieve your high jumping goals!

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