Wrist Sprain
Like an ankle sprain, a wrist sprain is caused by overstretching or tearing the ligaments. If your wrist is sprained, you may hear a popping sound at the time of injury followed by swelling and bruising.
To treat a sprained wrist, immobilize the arm to protect the wrist from further injury, and raise the wrist above the level of your heart to reduce swelling. Use wraps or a compressive bandage until the swelling has stopped. Apply ice to the wrist to decrease swelling and pain, and then see your trainer.
To prevent wrist sprains, have your wrists taped before each practice, especially if you are a base. This will support your wrist and keep it from bending in awkward positions. Also do strengthening exercises if your wrists tend to be weak.
Back Pain
Most all cheerleaders have had back pains at one time or another. The pain can be caused by bones, discs, ligaments, muscles or nerve roots. It is probably best to see your trainer or doctor to pinpoint the problem.
In cheerleading it is a good idea to stretch and strengthen your back along with your other muscles. Do bridges and seal stretches at the beginning of practice.
Sometimes you will feel back pain after doing jumps. This is due to improper technique and weak stomach and hip flexors. Instead of using your back muscles for the jumps, use your stomach and hip flexor muscles to pull your legs up. If you are feeling back pain after jumps, do sit ups and hip flexor exercises.
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