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Six times per year, our experts deliver the latest news right to your inbox. It's all designed to keep your serious athlete strong, healthy and in the game. Inside each e-newsletter, you'll find seasonal sports health tips, injury prevention resources, videos, recipes and more!

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Six times per year, our experts deliver the latest news right to your inbox. It's all designed to keep your serious athlete strong, healthy and in the game. Inside each e-newsletter, you'll find seasonal sports health tips, injury prevention resources, videos, recipes and more!

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During a high-school field-hockey game in September 2013, near her Virginia hometown, Brie Boothby was struck in the side of her head with an opponent's stick. Boothby blacked out.

"The only thought in my mind was getting back in the game," she told TODAY's Sheinelle Jones. And despite her injury, the field-hockey player kept playing. "I thought I had to be tough. I thought I had to go back in because we were losing and I needed to support my team."

That night, the 17-year-old felt nauseous, and began losing her memory. A trip to the doctor revealed devastating news: Boothby had sustained a serious concussion that left her with permanent brain injuries.

It took Boothby 10 months of physical therapy just to be able to stand up without falling over. Since then, Boothby said that her school work suffered, and she's been diagnosed with ADHD. "MY GPA dropped so much that I'm really anxious about college," she said. "I'm not sure if I'm gonna get into what I've worked for my entire life."

Boothby's story is one of more than 1 million young athletes who are brought to the emergency room every year. And a new study by national research group Safe Kids Worldwide may help explain why one child is taken to the emergency room for a sports injury every 25 seconds. The study's results show that young athletes are engaged in a dangerous culture comprised of ignoring sports injuries, and feeling pressure to play even when they're hurt.

The study, which surveyed 3,000 athletes, coaches and parents, found that:

42 percent of kids said that they have downplayed or hidden injuries so that they could keep playing.

53 percent of coaches said they've felt pressure to put injured players back in the game.

Almost 1/3 of kids surveyed said it's "normal" to play rough in a game, to "send a message" to the other team.

While this problem in youth sports has been well-publicized, this new research found that many young athletes are still putting themselves at unnecessary risk.

"The awareness we have about injuries and the risk to our children is not matching the behavior that we're seeing on the field," said Kate Carr, president of Safe Kids Worldwide.

Doctors can't say if Boothby made her injury worse by continuing to play, but there are very serious risks for athletes who continue playing with a head injury.

"If kids return to play too soon after a concussion or a head injury, they're at risk for second impact syndrome, which is a really serious brain injury," said Dr. Tracy Zaslow, a sports medicine physician at Children's Hospital Los Angeles.

All 50 states now require young athletes to be pulled from play if a concussion is suspected, and many have restricted contact in youth sports practices. Sports associations say they're training coaches to resist pressure to play injured athletes, and the High School Coaching Association is pushing for new laws that would require medical personnel at all youth sports games.

Bootley said that until young athletes really understand the message, they'll continue to play. Even though it's now not what she recommends. "I think when in doubt, sit it out," Bootley said. "And yes, it might stink sitting under the lights on the bleacher. It's better to be safe than sorry. I mean, what is one game compared to your entire lifetime?"
Statement from John Engh, COO of the National Alliance for Youth Sports:
Statement from Bob Ferraro, Sr. CEO of the National High School Coaches Association:
For more information about the warning signs of concussions in youth sports, visit the CDC's website.
"It's disturbing to note that too many youth sports programs are conducted in a professional atmosphere where volunteer coaches feel pressured to play kids simply for the sake of winning a game with little regard for the child's overall health and well-being. Thankfully, thousands of recreation agencies have taken proactive approaches and are utilizing coach training programs to help these volunteers recognize dangerous injuries like concussions so that kids can be removed from the action before risking further injury; while also educating them so that they understand their roles and responsibilities so that they are better equipped to deal with the pressure from parents and players and can make decisions that meet the needs of the youngsters - not the adults in search of wins and league titles at any cost."

"One of the biggest problems with youth sports is that they are unregulated. The National High School Coaches Association believes that there should be a standardization of rules that protect our young athletes when it comes to injuries. It should be mandatory to have medical personnel at each game to attend to injuries and to make all medical decisions about re-entry to the game. While current economics may make this financially impossible, the NHSCA suggests that youth programs seek-out athletic trainers , EMT's, doctors and nurses to volunteer their services."

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Teens playing through pain, not taking sports injuries seriously

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During a high-school field-hockey game in September 2013, near her Virginia hometown, Brie Boothby was struck in the side of her head with an opponent's stick. Boothby blacked out. "The only thought in my mind was getting back in the game," she told TODAY's Sheinelle Jones.

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sports~ injury risks~ pressure~ stress~ injuries~ exercise~ sports gear~ helmets~ pads~ prevention~ children~ parents~ pediatrics~ tips

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Improvements in the quality of protective equipment-such as padding and helmets-have made sports participation safer than ever before. Even so, chil­dren's bodies are still vulnerable to injury.

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The Numbers Are Impressive

The picture of youth sports in America is changing. Youth athletes often begin their competitive sports careers as early as age seven, with some youth participating in organized sports activities as early as age four, if not sooner. With an estimated 25 million scholastic, and another 20 million organized community-based youth programs in the United States, the opportunity for injury is enormous.

This is why sports injuries are the second leading cause of emergency room visits for children and adolescents, and the second leading cause of injuries in school. Approximately three million youth are seen in hospital emergency rooms for sports-related injuries and another five million youth are seen by their primary care physician or a sports medicine clinic for injuries. These numbers leave out the injuries not seen by a physician.

What Does This Mean?

Physical activity is necessary for normal growth in children. However, when the activity level becomes too intense or too excessive in a short time period, tissue breakdown and injury can occur. These overuse injuries were frequently seen in adult recreational athletes, but are now being seen in children. The single biggest factor contributing to the dramatic increase in overuse injuries in young athletes is the focus on more intense, repetitive and specialized training at much younger ages.

Overuse injuries such as stress fractures, tendonitis, bursitis, apophysitis and osteochondral injuries of the joint surface were rarely seen when children spent more time engaging in free play. The following risk factors predispose young athletes to overuse injuries:

1. Sport specialization at a young age

2. Imbalance of strength or joint range of motion

3. Anatomic malalignment

4. Improper footwear

5. Pre-existing condition

6. Growth cartilage less resistant to repetitive microtrauma

7. Intense, repetitive training during periods of growth

What Should Be Done?

Early recognition and treatment of injuries is critical in returning athletes to their sport safely and quickly. Any injury that involves obvious swelling, deformity, and/or loss of normal function (i.e. movement or strength) should be seen by a physician immediately. All other injuries that appear to be minor should resolve themselves within a few days. However, if it does not heal on it's own, and your child is not back to full participation without pain, it is best to have him/her evaluated by a physician. Nagging injuries that go untreated can turn into chronic problems that require a much longer time away from the sport to allow the injury to heal properly.

If your child does get injured while playing sports, the best treatment plan is R.I.C.E:
Rest

Do not use the injured area until seen for further evaluation by a physician

If walking with a limp, have the athlete use crutches

Ice

Apply ice to the injured area to help decrease pain and swelling

Use ice 15 - 20 minutes at a time

Crushed/cubed ice or frozen peas/corn works best, avoid using chemical cold packs

Always ice for the first 48 - 72 hours after injury

Never sleep with ice on the injured area

Compression

Elastic wrap/compression sock should be used to reduce swelling

Apply wrap beginning below the injured area and wrapping upward

Always leave toes/fingers exposed

Watch for numbness, discoloration or temperature changes (loosen wrap if needed)

Do not sleep with wrap on the injured area

Elevation

Use gravity to control swelling

Prop injured area higher than the heart

Consult your primary care physician for more serious injuries that do not respond to basic first aid. As an added resource, the staff at Nationwide Children's Hospital Sports Medicine is available to diagnose and treat sports-related injuries for youth or adolescent athletes. Services are now available in five locations. To make an appointment, call (614) 355-6000 or request an appointment online.

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Kid's Sports Injuries: The Numbers are Impressive

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Approximately three million youth are seen in hospital emergency rooms for sports-related injuries and another five million youth are seen by their primary care physician or a sports medicine clinic for injuries.

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High profile events like the Olympics bring the hope that witnessing and celebrating dedicated athletes at the top of their game, will inspire young people to take up sport and physical activities that help them develop confidence, lead more satisfying lives, and not least, secure long-term health by reducing their risk for developing chronic illness like diabetes, obesity, cancer and cardiovascular diseases.

But unfortunately, if they don't take appropriate measures, young athletes can instead, end up in pain, on a different path to poor health, due to avoidable sport injury.

James R. Andrews, a former president of the American Society for Sports Medicine (AOSSM), said in May this year, the US has experienced a tremendous rise in the number of young people taking up sport. Estimates show 3.5 million children aged 14 and under receive medical treatment for sport-related injuries, while high-school athletes account for another 2 million a year.

"This makes sports the leading cause of adolescent injury. Along with time away from school and work, these injuries can have far-reaching effects," said Andrews.

This article looks at some of the common and less common injuries in young athletes. It then reviews a new project that is tracking injuries in Olympic athletes, introduces some ideas about avoiding and minimizing injury, and finishes with a list of tips for preventing sport injury in children.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, which is part of the National Institutes of Health in the US, the most common sport injuries are due to accidents, poor training practices or using the wrong gear or equipment. People can also hurt themselves because they are not in shape, or because they don't warm up or stretch enough.

Some injury experts in the US have said they are also seeing more and more young athletes injured because of overuse and doing too much, and this may partially explain the growing numbers that drop out of sport by the eighth grade. The most common sports injuries are:

Knee injuries,

Sprains and strains,

Swollen muscles,

Achilles tendon injuries,

Pain along the shin bone, and

Fractures and dislocations.

While injuries in young athletes are similar to the ones that affect adults, they can't always be treated in the same way because their bodies are not fully developed.

Take for example knee injury.

One type of knee injury is damage to the anterior cruciate ligament (ACL). This is a severe injury that occurs most often in athletes who play football and other contact sports.

Twenty years ago, doctors were seeing few children or adolescents with ACL injuries. Today, these injuries are more common because youngsters are taking up sports earlier, and pushing themselves more competitively.

Another reason for the rise in young people with ACL injury, say researchers from the Hospital for Special Surgery (HSS) in New York City, is that more and more young athletes are specializing in one sport, putting them at risk of injuries normally only seen in professional athletes.

But this type of knee injury in young people is a particular concern because it is not easy to repair in growing bodies, for instance ACL reconstructive surgery that works well in adults can potentially cause uneven limb length or other deformities in growing bodies. That is why often the best course has been "benign neglect". However, clinicians are beginning to realize that not operating can also lead to problems, such as early arthritis.

There are alternatives to conventional ACL reconstructive surgery, that have lower risk of damage in growing bodies, such as the All-Inside, All-Epiphyseal ACL Reconstruction (AE), but this is not commonly available.

Clinicians are calling for more research to be done into sports injuries in younger people.

Back and neck injuries are much less common in young athletes, but when they occur, they can cause enormous frustration. The athlete must complete a comprehensive and demanding rehabilitation program before returning to competitive sport: in some cases, they may never return to their given sport.

Most back and neck injuries in athletes are sprains of ligaments or strains of muscles. Aside from trauma, these are usually due to athletic overuse, improper body mechanics and technique, being out of condition, or not stretching enough. The athlete will complain of back pain when active and performing, and will feel relief when resting.

But, occasionally, a more serious condition can have similar symptoms. Because of this, proper treatment of back and neck injuries in young athletes should always include a good evaluation by a doctor, using imaging studies when necessary.

According to the North American Spine Society, the more serious back and neck injuries include:

Disc injury: a common cause of back pain in adult athletes, much less so among young athletes, it may or may not be associated with sciatica (shooting pain down the leg). Careful diagnosis, including MRI scans, can help to rule out other possible causes that can mimic disc injury in young bodies that are still growing.

Scheuermann's Disease or juvenile kyphosis: another common cause of back pain in young athletes during puberty that occurs in the mid- as opposed to the lower-back, and leads to a roundness of the back that worsens to a dome shape on bending forwards. Exercises are often not enough to correct this disease, and if wearing a brace does not relieve the pain, surgery may be required, after which it is unlikely the athlete will be able to resume their given sport.

Although you can't completely eliminate injury and illness, you can look at ways to reduce the risks. This is the purpose of an ambitious and comprehensive national multisport study called the Injury and Illness Performance Project (IIPP).

Beijing 2008 was the first time the International Olympic Committee gathered data on multisport injury, and the Great Britain (GB) squad showed itself to be the best prepared, recording the lowest average injury rate.

Shortly after Beijing, the UK Sport Research & Innovation Team and the English Institute of Sport (EIS) set up the country's first national multisport injury and illness epidemiological study of its kind.

The project started collecting and examining data in 2009 and is still ongoing. Medical and coaching staff from sports national governing bodies send in detailed information about the occurrence of injury and illness in athletes, and their exposure to risk in training and competition.

Rod Jaques, Director of Medical Services at EIS, says it is important to understand the nature of illness and injury incidence before putting in place new treatments.

14 Olympic sports are involved in the study, each with their own set of data on injury incidence, illness prevalence, and associated risk factors. And each sport has a specific set of recommendations for reducing the risk of injury or illness.

Injury-related results from the project show that since 2009:

67% of interruptions to training for British athletes from Olympic sports have been because of injury.

43% of athletes will get at least one injury per season, some will have several.

On average, each injury results in a loss of 17 days of training, and 1 missed competition.

The rate and severity of injury during training is lower than during competition.

Overall, injuries to the knee, shoulder, hip and lumbar spine present the greatest risk, and the greatest number of total days lost.

EIS Sports Physician Kate Strachan says that the project is a powerful tool because you can turn to an athlete and say, "you have lost X days due to injury last season". This is just as important to take notice of as making sure you have the best kit and training environment and coach.

Paul Jackson, another EIS Sports Physician, works with pentathletes. He says the information on the link between some lower limb injuries and training load has helped them change injury prevention drills. For some pentathletes, "this means not running and fencing on the same day," he adds.

Debbie Palmer-Green, a Research Scientist at the EIS, says the project signifies a new approach that views injury and illness as "performance threats".

Prehab, short for prehabilitation, is a relatively new idea in sports medicine and therapy. It is a personalized exercise program that is individually designed for athletes to help them prevent injury in their given sport.

(There is also another use of the term prehab that refers to improving patients' fitness before undergoing surgery so they make a quicker recovery and can withstand the inactivity that often follows the procedure).

A prehab programme is becoming a regular part of an athlete's training routineThe aim of prehab is to avoid injury by compensating for the repetitive movements and stresses of regular, often daily, training. In some respects, you can view athletic training for peak performance in a sport as a form of repetitive strain, with the potential to result in injury in much the same way as computer operators can get occupational injuries like carpal tunnel syndrome and shoulder problems.

With repetitive use, muscles become tight, the body develops imbalances in strength and muscle coordination. These happen naturally during activity, but because training is repetitive, they become repeatedly reinforced with each workout, unless that workout also incorporates some compensating activity, such as in a prehab routine.

A common problem in athlete training is that many athletes and coaches follow the traditional methods of upper and lower body lifting, or basic sprinting and lifting exercises, as a way to develop strength outside of the specific sport drills. But this can leave the core weak in comparison. A prehab program in this case would start with core stability, perhaps focusing on hips, stomach and back core.

Once the basic core program is in place and working, the prehab is updated to include more subtle and focused movements that increase dynamic stability and improve skills in the given sport.

To ensure the best chance of success with prehab, the athlete should start practising it before injury occurs. But unfortunately the usual route to prehab is via injury. A typical scenario is the athlete injures him or herself, goes to a sport therapist or specialist trainer for rehabilitation (rehab), and the therapist then persuades them to sign up for prehab to stop it happening again.

Another way to keep prehab useful and working for the athlete, is to ensure it continually evolves with the needs and changing fitness and ability of the individual. The exercises should be progressive and re-evaluated regularly. There is also the important need to challenge and motivate the athlete, and stop them becoming bored, or habituated to the program.

A successful prehab program is one that forms a regular part of an athlete's training routine. The therapist needs to have a detailed knowledge of the athlete's sport, their strengths and weaknesses, and be able to have frank, open conversations with the individual.

Stew Smith, graduate of the US Naval Academy, former Navy SEAL, and author of several fitness and self defense books, advocates prehab as a way to prevent common injuries of daily life and sport.

He says, to be specific, a prehab program must focus on a person's body imbalances. There are many natural imbalances in the body:

"Basically, for any movement your body makes," says Smith, "there are two or more groups of muscles or joints that are stretching (or flexing) to make (or oppose) that motion."

Most imbalances, says Smith, occur in the following regions of the body:

Thighs and hamstrings: you need a very delicate combination of exercises so the backs of the legs don't get underworked. Hamstring injuries usually occur when sprinting or jumping, and usually the upper side of the hamstring gets injured. A smart rehab program would include stretching that incorporates the top and bottom of the hamstring connections.

The American Academy of Pediatrics recommends the following:

Play safe: coaches and leaders should enforce strict rules against headfirst sliding (eg in baseball), spearing (football), and body checking (ice hockey), and stop the activity if there is any pain.

They also advise coaches and parents to consider the emotional stress that the pressure to win can cause for a young athlete, and recommend they adopt these principles:

"Young athletes should be judged on effort, sportsmanship and hard work. They should be rewarded for trying hard and for improving their skills rather than punished or criticized for losing a game or competition. The main goal should be to have fun and learn lifelong physical activity skills."

Hear, Hear.

Written by Catharine Paddock PhD

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High profile events like the Olympics bring the hope that witnessing and celebrating dedicated athletes at the top of their game, will inspire young people to take up sport and physical activities that help them develop confidence, lead more satisfying lives, and not least, secure long-term health by reducing their risk for developing chronic illness like diabetes, obesity, cancer and cardiovascular diseases.

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With the start of a new school year it's a good opportunity to remind anyone thinking about participating in sports of some simple things you can do to prevent some common injuries. Check back regularly, we will be adding new sports regularly!

Football (American) is one of the most watched and played sports played by athletes of all ages. According to the U.S. Consumer Product Safety Commission more than 920,000 under the age of 18 were treated in medical clinics for football related injuries, most of which could have been prevented.
Some of the most common football injuries include:
Overuse Injuries - Lower back or overall back pain is a common complaint in Football (American) players due to overuse. Often a leading cause is overtraining syndrome. This is when a player trains beyond the ability for the body to easily recover. Knee pain is another problem that football players complain of, this can usually be dealt with by a quadriceps-strengthening program.

Concussions - One of the most common injuries in Football (American). A concussion occurs due to a traumatic impact. Some signs of concussion are; headache, dizziness, nausea, drowsiness, loss of balance, numbness, burry vision, and difficulty concentrating. Concussions can be a very serious injury, if you think you may have suffered from one seek medical care immediately.

Heat Injuries - With the start of training camp this is a large concern. Most often occurs with the intense physical activities associated with long outdoor training sessions in the height of summer. Sweating depletes the body of salt and water. Some of the symptoms you may note are cramping, if not treated with simple body cooling and fluids you can suffer from heat stroke or heat exhaustion which can if untreated lead to death.

Traumatic Injuries - Knee injuries in football are the most common, especially those to the anterior or posterior cruciate ligament (ACL/PCL) and to the menisci (cartilage of the knee). These knee injuries can adversely affect a player's longterm involvement in the sport. Football players also have a higher chance of ankle sprains due to the surfaces played on and cutting motions. Shoulder injuries are also quite common and the labrum (cartilage bumper surrounding the socket part of the shoulder) is particularly susceptible to injury, especially in offensive and defensive linemen. In addition, injuries to the acromioclavicular joint (ACJ) or shoulder are seen in football players.
Football Injury Prevention Tips

Perform proper warm-up and cool-down routines

Consistently incorporate strength training and stretching

Hydrate adequately to maintain health and minimize cramps

Stay active during summer break to prepare for return to sports in the fall

Wear properly fitted protective equipment, such as a helmet, pads, and mouth guard

Tackle with the head up and do not lead with the helmet

Have a pre-season health and wellness evaluation

Speak with a sports medicine professional or athletic trainer if you have any concerns about football injuries or football injury prevention strategies

Gymnasts must consistently prepare for the rigorous physical and emotional toils that the sport requires. With the complexity of routines, the risk of potential injury increases. Injuries most commonly occur in the ankles, feet, lower back, knees, wrists, and hands, often from overuse or simple stress. Injuries are rarely severe, but if left untreated they can lead to chronic pain and bone fractures. Each year, more than 86,000 gymnastics-related injuries are treated in hospitals, doctors' offices, clinics, and ambulatory surgery centers.
Some of the most common gymnastics injuries include:
Often the upper body is used as a weight-bearing joint in gymnastics, injuries to the shoulder, elbow, and wrist are common and may include: Superior Labrum, Anterior-Posterior (SLAP) Lesions in the Shoulder, Elbow Dislocation and Wrist Sprains. The most common gymnastics injuries to the lower body involve the knee and ankle. Lower extremity injuries usually result from the landing and dismount activities and may include: Anterior Cruciate Ligament (ACL) Injury, Achilles Tendon Injury, and Lower Back Injuries.

Labral tears - (sometimes called SLAP tears) may occur during any gymnastic exercise, but ring and bar specialists seem particularly vulnerable. It is characterized by pain that initially resolves but tends to recur with return to sport. An MRI can be helpful in establishing a definitive diagnosis.

Wrist Injuries - The wrist is subjected to forces that can exceed twice the body weight. The first step in treating wrist pain is to reduce the training volume of the athlete, relieve symptoms, and to participate in only pain-free activities. After an injury, gymnasts should avoid extensive pressure on the wrist joint for six weeks. If the gymnast is experiencing pain with non-gymnastic activities of daily living, using a brace or cast to immobilize the wrist temporarily may be helpful.

ACL injuries - can result when a gymnast lands "short" or is over-rotated while tumbling, dismounting, or vaulting. A "pop" may be heard or felt followed by knee swelling with hours. MRI is often used to confirm ACL injury. As with other sports, ACL reconstruction is recommended for gymnasts who wish to return to full sports participation.

Achilies Tendons - Gymnasts can suffer from a variety of injuries to the Achilles tendon located just above the back of the heel, as a result of the repetitive stress of jumping and landing. Achilles tendinitis results in calf soreness that is aggravated with jumping and landing. Treatment should initially consist of ultrasound, stretching, activity modification, and calf exercises. Foot immobilization for seven to ten days may be beneficial for severe symptoms.

Foot & Ankle - Injuries to the foot and ankle are common in gymnastics. Acute injuries are usually sprains which can be minor or more serious. Swelling, bruising and tenderness directly over the bones are signs of a more serious injury. Minor injuries typically have tenderness limited to one side of the joint without significant swelling. Serious injuries require evaluation by a qualified professional while return to participation after a minor injury is often possible within a week if there is no pain (or limping) with weight bearing activity. Protection with taping or a brace can aid recovery and reduce the risk for re-injury. Chronic ankle pain or repeated injuries are worrisome and require evaluation before continuing with participation.

Muscle Strain - The cause of low-back pain can include muscle strain, ligament sprain, fracture, and/or disc disorders. Frequently, low-back pain will worsen with activity, especially with extension movements, such as arching the shoulders backwards. Low-back pain in gymnasts related to muscular strain or ligament sprain usually responds to rest and physical therapy exercises. Persistent back pain is uncommon and should not be ignored. An MRI or a bone scan are often helpful to rule out more significant injuries.
Gymnastics Injury Prevention Tips:

Insist on spotters when learning new skills

Warm up muscles with light aerobic exercise, such as jumping jacks or running in place, before beginning training or new activities

Inspect equipment to ensure that it is in good condition, including padded floors, secured mats under every apparatus, and safety harnesses for learning difficult moves

Wear all required safety gear whenever competing or training - special equipment may include wrist guards, hand grips, footwear, ankle or elbow braces, and pads

Do not "play through the pain" - if you are hurt, see your doctor and follow instructions for treatment and recovery fully

Make sure first aid is available at all competitions and practices

Cheerleading is considered an athletic activity that incorporates elements of dance and gymnastics along with stunts and pyramid formations. Cheerleading competitions at the high school and collegiate levels have created a whole new dynamic, including increased risk for injury.
Some of the most common cheerleading injuries include:
One study estimates that cheerleading led to 28,000 emergency room visits in 2009 (the latest year for data). While not as frequent as injuries in other sports, cheerleading injuries tend to be more severe, making up more than half of the catastrophic injuries in female athletes. Cheerleading injuries affect all areas of the body - most commonly the wrists, shoulders, ankles, head, and neck.
Cheerleading Injury Prevention Tips:
Stunt restrictions - In an attempt to curb the amount of catastrophic injuries in cheerleading, restrictions have been placed on stunts. They range from height restrictions in human pyramids, to the thrower-flyer ratio, to the number of spotters that must be present for each person lifted above shoulder level.

For example, the limit for pyramids is two body lengths for the high school level and 2.5 body lengths for the college level, with the base cheerleader in direct contact with the performing surface. Base supporters must remain stationary and the suspended person is not allowed to be inverted or rotate on dismount.

Basket toss stunts in which a cheerleader is thrown into the air (sometimes as high as 20 feet) are only allowed to have four throwers. The person being tossed (flyer) is not allowed to drop the head below a horizontal plane with the torso. One of the throwers must remain behind the flyer at all times during the toss.

Mats should be used during practice sessions and as much as possible during competitions. Cheerleaders should not attempt a stunt if they are tired, injured, or ill, as this may disrupt their focus and cause the stunt to be performed in an unsafe manner.

Training - The importance of a qualified coach is also critical. Coaching certification is encouraged. Precautions should always be taken during inclement weather for all stunts. Also, a stunt should not be attempted without proper training, and not until the cheerleader is confident and comfortable with performing the stunt. Supervision should be provided at all times during stunt routines.

As with any sport, proper conditioning and training are important to minimize injury, including:

Resistance exercises to gain strength in the lower back, stomach, and shoulders

Regular stretching, yoga, or pilates instruction to improve flexibility

Speaking with a sports medicine professional or athletic trainer if you have any concerns about injuries or cheerleading injury prevention strategies

Returning to play only when clearance is granted by a healthcare professional

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Common Sports Injuries and Sports Injury Prevention Tips

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With the start of a new school year it's a good opportunity to remind anyone thinking about participating in sports of some simple things you can do to prevent some common injuries. Check back regularly, we will be adding new sports regularly!