"Ways to avoid rolling your ankle"

Ankle injuries are very common in cheerleading. It can happen from a simple stunt/jump to a more difficult one. Here are some tips to help avoid rolling your ankle:

1.) Make it strong (Exercise 1) - Straight pointing and flexing of the ankle in a pain free range of motion is recommended 5-7 days a week (Hold each exercise 20-30 seconds/6-10 repetitions).

2.) Make it strong (Exercise 2) - Calf Stretch. You can either stand against a wall OR use a towel looped around the foot.

3.) Keep it tight - Roll your toes underneath to keep your ankle tight during a stunt.



4.) Absorb - When you land from being set out or from a jump make sure you absorb the landing with your toes and legs. DON'T land flat footed with your legs straight.

5.) Pay attention - Make sure you are aware of your surroundings, aware of other people's feet, and aware where the ground is at.

6.) Proper Technique - Always use proper technique when dismounting stunts and pyramids.

7.) Base/Post/spotters - Make sure they are careful in the execution of each stunt, and dismount. They need to be assisting the flier safely to the ground. NOT popping her too high, NOT throwing her feet to the ground, and always guiding her.

8.) Tape - Pre-wrapping and taping your ankle will give your ankle good support if injured.

9.) Ankle Wrap - Another way to keep your ankle supported.

10.) Shoes - Make sure you have proper cheerleading shoes and that they are tied properly. Heavy shoes, and having loose shoe laces can increase the chance of injury.

11.) Brace - Wearing a brace will help support your ankle when cheering. As long as you are doing your exercises, then don't worry about your ankle getting weak.


Treatment for rolled ankle:
Tip 1:When 1st injured you need to ice and stabilize the ankle becuase of the swelling.
Tip 2:Heat is only used in fresh injuries after the initial swelling period has resolved.

     

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