Injury prevention is key to a long-running cheer and dance career. Even if a student is not in a cheer/dance facility, there are ways to prevent injury no matter where the student is practicing. Hillsborough Cheer and Dance have compiled some preventative tips.
The following tips help to prevent cheer and dance injuries no matter where the student is practicing:
- Stretch: Before doing any type of physical activity, it is important to stretch the muscles. Stretching the muscles helps to prevent injury as well as wake up muscle groups. Consider doing yoga poses or going through stretches focusing on muscle groups.
- Warm-up: Do a light activity before practicing such as jumping jacks or jogging in place. This helps the body warm-up and the heart rate to increase in order to prepare for practice.
- Hydrate: Drink water while practicing to help prevent muscle cramping. Take frequent water breaks to regulate one’s body cooling system by staying hydrated.
- Cooldown: Do a light activity to cool down the body and ease into stretching the muscles. This helps to slowly bring the heart rate down.
- Nourish: Make sure to eat and nourish the body after a workout. Providing nourishment makes sure one has enough energy to practice wherever one decides to practice.
- Ice: If a student is feeling soreness, follow first aid rules of icing soreness. Icing helps muscle recovery. Icing is also great for swelling and inflammation. Apply ice for no longer than 20 minutes at a time.
At Hillsborough Cheer and Dance, we know that many students are practicing away from our facility during this time. Keep your social distance and stay safe while practicing. If you need help remembering routines, contact your coach. We hope to see all our students in the studio soon!