Avoiding Common Cheerleading Foot Injuries

Cheerleading has come a long way since it first became an organized activity in the late 1800s. These days, squads perform complicated dance routines and death-defying stunts. While these things look spectacular, they can lead to serious foot injuries that may require weeks or months of recuperation. Here are two common foot issues that occur to cheerleaders and what you can do to avoid them.

Heel Bruises and Fractures

The heel bone absorbs most of a person's weight during the heel-toe motion when he or she is walking or running. It also absorbs most of the impact when people land from jumping or falling from a great height. As such, cheerleaders are most at risk of suffering heel bruises (a type of foot strain) or fractures from performing stunts, gymnastics (e.g. back flips), or repetitive jumping during a cheer or dance routine.

There are several things that can increase a person's risk of suffering a heel bruise or fracture, one of which is poor footwear. Cheer shoes without adequate cushioning distributes most of the shock of impact directly into the foot. If you can't purchase better shoes, supplement your existing pair with heel cushions. These can provide some support when you're on the field dancing and tumbling.

Another thing that can lead to heel damage is practicing or performing on uneven surfaces. Non-level surfaces increase the risk you'll land on your feet wrong, so look for ways to work on flat surfaces. For instance, practice in the gym rather than outdoors on the football field.

Toe Fractures

Toe fractures are another common injury that occurs to cheerleaders. They can happen for a number of reasons, including repetitive use (e.g. constantly dancing or walking on the front of the feet), impact injury from landing wrong, and blunt force trauma from someone stomping on the toes by accident.

Be cognizant of how you're landing after you complete a stunt or tumbling move. Always land so your weight is evenly distributed throughout your entire foot. Landing on the balls of your feet distributes the force of your weight through the delicate bones of the front of your feet, increasing the risk they'll develop stress fractures.

Another thing you can do is perform foot exercises to help strengthen the muscles in the feet. This can improve your stability, so you're more likely to land, stand, run, and dance the right way.

For more information about preventing foot injuries while cheerleading, contact a podiatrist like Dr. Lisa M. Schoene.