Top Way to Reduce Soreness after Cheerleading Practice

Any athlete can tell you that practice is tough, and they probably feel pretty sore the next day. The problem for most all-star cheerleaders is that they don’t usually have time to let their muscles get rid of the soreness on their own before they have to head back to practice. Most cheerleaders train anywhere from 6-12 hours per week, meaning their bodies are taking quite a hit — particularly when we reach “full out” season.

How to Physically Repair the Muscles

Most athletes aren’t aware of how to recover after such a strenuous workout, which can either lead to injury or quick-fix solutions, such as ice and braces. However, here are some of the top ways you can actually fight the soreness for real and be ready to perform at your absolute best.

Sleep
No matter what you do, getting enough sleep is the most important thing you can do for your body. It doesn’t matter how well you warm up, how well you eat, or how much stretching you do. If you aren’t getting enough sleep, you won’t be able to rebuild and repair your muscles. Our bodies recover as we sleep because they undergo protein synthesis. In basic terms, it means your muscles and tissues are getting the repair they need.

Ice Bath
There’s a reason so many professional athletes take ice baths, and it’s because these frigid soaks work. Don’t worry, you don’t have to be in one for long. Science has shown that just a short five-minute ice bath can reduce body inflammation for up to 24 hours.

Foam Rolling
When all-star cheerleaders and tumblers push their bodies to the breaking point, their muscles begin to develop little knots in them. These can build up over time and only increase muscle soreness. Get rid of these before they become a problem by using a good foam roller. Use it on your quads, hamstrings, biceps, triceps, glutes, and back.

Nutrition Matters

Hydration
Training while dehydrated actually harms our bodies instead of making them stronger. Our muscles take more damage, and our bodies are unable to repair what they need to. Be sure to drink plenty of water both before and after your training.

Antioxidants
Antioxidants can significantly help reduce swelling in your muscles once they have received damage. While muscle damage sounds bad, it happens normally any time we train our bodies extra hard. Pick up some berries or tart cherries to mend your muscles and get back to the gym faster.

Protein
In order to build and repair our muscles faster, we need protein. Eat your favorite type of protein shake or meat a few hours before you train. This will keep you full and protect your muscles from breaking down during training.

Happy Training!

At Worldwide Spirit Association, we want to wish you a fun and exciting season. Be sure to train hard but care for your body as much as possible. We look forward to seeing you at our next all-star cheerleading nationals!