Getting hurt is never fun, especially when it keeps you away from something you love—cheerleading being a perfect example! But the good news is, with time, patience, and the right steps, you can come back stronger than ever. Whether your injury was big or small, it’s important to take care of both your body and your mind while returning to cheer.
Step 1: Follow Your Doctor’s Orders
The first and most important step is to listen to your doctor or physical therapist. They are there to help you heal the right way. Don’t rush back before your body is ready. If they say to rest for six weeks, rest for six weeks. Even if you feel okay after three weeks, going back too early could lead to getting hurt again—or even worse.
It’s also helpful to ask your doctor or therapist for exercises you can do safely. These might help you keep your muscles strong while you heal. Staying active in a safe way can make coming back a little easier later.
Step 2: Keep Your Mind in the Game
Just because you may not be able to tumble or stunt doesn’t mean you’re not still part of your team. Stay involved by going to practices, learning routines, and cheering on teammates. Watch videos, study choreography, and keep up with team news. This will help you feel connected and also keep your brain “in the game.”
Being out can also make you feel frustrated, sad, or even jealous. That’s totally normal. Try talking to a coach, teammate, or family member about how you feel. Mental health is just as important as physical health when you’re coming back from an injury.
Step 3: Build Back Slowly
When you’re cleared to return, it is important not to expect to jump straight into full-out tumbling passes or advanced stunts. You’ll most likely need to rebuild your strength, flexibility, and confidence. Start with basic skills and slowly work your way back up. For example, if you’re a tumbler, begin with handstands, cartwheels, or round-offs before trying back handsprings.
Listen to your body every step of the way. If something hurts, stop and tell a coach. A little soreness can be normal, but sharp pain is not. Don’t try to “tough it out.”
Step 4: Focus on Conditioning
Injuries can cause you to lose muscle and stamina. Once you’re back, conditioning is key. Work on your core, legs, and arms to help with jumps, stunts, and tumbling. Make sure you’re stretching every day too. Flexibility helps prevent future injuries.
Ask your coach for safe conditioning drills, or talk to a trainer who knows about cheerleading. Remember: strong muscles help protect your joints and make your movements cleaner and sharper.
Step 5: Be Patient With Yourself
It’s easy to feel behind when your teammates are improving and you’re still catching up. But remember—healing isn’t a race. Everyone recovers at a different pace. Celebrate the small wins, like landing your first back walkover again or holding a stunt with confidence. Little steps add up.
You might even find that this time away helped you come back more focused. A lot of athletes say they return smarter, stronger, and more determined after an injury.
Step 6: Communicate With Your Coach
Keep your coach updated throughout your recovery. Let them know what your doctor says, what you’re able to do, and how you’re feeling each week. Good coaches want you to be safe, and they’ll help you ease back in. They can also help you modify practicing routines until you’re fully ready.
Your coach might have you do easier skills or give you a lighter role in a routine at first, or perhaps even focus on one team if you are an athlete that tends to cross over. That’s okay! As you rebuild strength and trust in your body, you’ll be back to full power soon enough.
Getting injured doesn’t necessarily mean the end of your cheer journey in any given season (though in many instances, it certainly may)—it’s often simply a bump in the road. With time, hard work, and support, you can come back stronger than ever. Be smart, be patient, and believe in yourself and you will get there!!
