The Cheer Athlete

Laura Turner

REAL talk about ways to progress in cheerleading, reduce injuries and stay healthy and fit for life. Laura Turner is The Cheer PT. She cheered thru college, while becoming a physical therapist. She has coached both high school and college. Later, her doctorate studies in physical therapy included a final project about cheer injuries and how movement screening may reduce the risk. She is passionate about keeping cheerleaders healthy so they don't lose time at school or with their friends and team. And she LOVEs seeing all the progress cheerleaders continue to make. Are you ready? Let's GO!

  1. 22h ago

    Episode 181: Push-Ups Won't Fix Your Shoulders (But This Will)

    Picture pressing a heavy weight over your head. Now picture that weight is breathing. It shifts its hips, it leans, and it’s somebody’s daughter. That’s basing. So when a base walks off the mat rubbing her shoulder, or her shoulders are up by her ears every time the stunt hits the top, that’s not a toughness problem. Her shoulder is telling us something. In this episode, I cover what a base’s shoulder actually needs overhead, why “just do more push-ups” isn’t the whole answer, the red flags that mean she stops stunting and gets seen, and the two exercise pairs I use in the clinic. This one is for coaches and parents. In this episode: The shoulder as a ball on a saucer, and why the shoulder blade has to turn as the arm goes overheadWhy the ribcage is the shoulder blade’s base, and what happens when her ribs flare and her back arches“Shoulders out of your ears”: the shrug, getting under the stunt, and why height differences in a stunt group matterTwo bases with shoulder impingement, and a former cheerleader whose elbow pain was really a shoulder blade problemTwo shoulder reaches coaches can watch at practiceOverworking vs. underworking muscles in bases, using NeuroKinetic Therapy® (NKT®)Myths: more push-ups, lift heavy to hold heavy, work them until they drop, and “my shoulder clicks”5 red flags that mean she stops stunting and gets seenTwo exercise pairs: prone prop with neck motion + lats, and a chest/biceps stretch + I’s, T’s and Y’sMentioned in this episode: FREE Control Check (5 control exercises, 2-page PDF): https://ltthecheerpt.com/control-check-8880Before You Tumble (wrist episode): https://open.spotify.com/episode/6Ifc0pEJajz3TcYjSBWbZ8?si=9uQUulXORrKNcOaJEmWWngJoin the free Facebook group, Mat Ready Cheer Athletes with The Cheer PT: https://www.facebook.com/groups/healthycheerleadingConnect with Laura: https://LTTheCheerPT.comResearch and resources referenced: Shields BJ, Fernandez SA, Smith GA. Epidemiology of cheerleading stunt-related injuries in the United States. Journal of Athletic Training. 2009;44(6):586. https://nata.kglmeridian.com/view/journals/attr/44/6/article-p586.xmlSan Juan JG, et al. Comparison of the traditional and modified push-up plus. BMC Musculoskeletal Disorders. 2015;16:23. https://pmc.ncbi.nlm.nih.gov/articles/PMC4327800Kathy Dooley, Immaculate DissectionDavid Weinstock, NeuroKinetic Therapy® (NKT®)Gary Ward, Anatomy in MotionGray Cook, Functional Movement Systems (“perfection before progression” is my phrase for his idea of not adding strength on top of a movement that isn’t working)The thumbnail was created with AI. The cheerleaders shown are not real people. This podcast is for educational purposes only and is not medical advice. If your athlete has pain, see a physical therapist or healthcare provider.

  2. Oct 29

    Episode 180: Wrist Pain Relief Exercises for Cheerleaders Do These 3 Before You Tumble

    "My athlete's wrists always hurt. What brace should I buy?" I see that question in cheer mom groups all the time. But wrist pain that's always there, or keeps coming back, isn't something to brace and push through. It's something to look at. In this episode, I cover why cheerleaders' wrists hurt, the red flags that mean "stop and get her seen," and three moves to do before she tumbles. I also share the story of a 12-year-old soccer player whose knee pain kept coming back, and why that story is the reason I take "it keeps coming back" so seriously. This one is for coaches and parents. In this episode: - Why her wrists work like feet in cheer, and why wrist pain is usually a load problem, not "weak wrists" - How stiff shoulders and a rounded upper back push more load onto the wrist - The knee pain that turned out to be a hip problem (SCFE), and what it teaches us about the wrist - The snuffbox, the scaphoid, and why early X-rays can miss a fracture - 6 red flags that mean she stops tumbling and basing and gets seen - Why tape and braces don't fix why it hurts - The suction cup cue for every time her hands hit the mat - 3 moves before she tumbles: open books, inchworms and scapular CARs Mentioned in this episode: - FREE wrist handout, Before You Tumble: Wrist Prep & Red Flags: - FREE Warm-Ups for Cheerleaders (PDF + YouTube playlist): - Join the free Facebook group, Mat Ready Cheer Athletes with The Cheer PT: - Connect with Laura: Research and resources referenced: - DiFiori JP, et al. Wrist pain in young gymnasts: frequency and effects upon training over 1 year. 2002. https://www.orthobullets.com/Evidence/12435656 - Wrist pain in adolescent artistic gymnasts: a systematic review. Orthopaedic Journal of Sports Medicine. 2025. https://journals.sagepub.com/doi/10.1177/23259671251395329 - Jacobson BH, et al. Injuries in college cheerleading. British Journal of Sports Medicine. 2005. https://bjsm.bmj.com/content/39/4/237 - Back handspring biomechanics in young female gymnasts. Orthopaedic Journal of Sports Medicine (PRiSM abstract). 2026. https://journals.sagepub.com/doi/reader/10.1177/2325967126S00218 - Gymnast's wrist: a retrospective series. https://pmc.ncbi.nlm.nih.gov/articles/PMC6446364 - Scaphoid stress fracture in a gymnast. https://pmc.ncbi.nlm.nih.gov/articles/PMC3504270 - Slipped capital femoral epiphysis (SCFE) overview. REBEL EM. https://rebelem.com/slipped-capital-femoral-epiphysis-scfe This podcast is for educational purposes only and is not medical advice. If your athlete has pain, see a physical therapist or healthcare provider.

  3. Oct 22

    It’s Not Episode 179: Your Back Why Stretching Won’t Fix Back Pain in Cheer & Tumbling

    Her X-ray was clean. Her MRI was clean. Her back still hurt. If your athlete's low back hurts every time she arches or lands, the first thing most of us say is "go stretch it out." But tumbling back pain usually doesn't start in the back. In this episode, I share the story of an athlete whose back took the hit for her upper back, her shoulders, her hamstrings and her landings, and why she never fully made it back to competing. This one is for coaches, and for the parents listening too. In this episode: Why the low back ends up doing most of the work in a back walkover or back handspringWhat a "broken back" (spondylolysis) is, and why a clean scan doesn't mean she's clearedWhy stretching her back won't fix it, and what she needs instead4 things coaches can start at the next practice: ask, watch for the rainbow vs. the hinge, listen to the landing, and build it into practice3 exercises I used with my athlete: toe-touch progression, open books and inchwormsWFhen to modify practice, and when to send her to a PT or doctorHow long it really takes to get back after a stress fractureMentioned in this episode: FREE Warm-Ups for Cheerleaders (PDF + YouTube playlist): Join the free Facebook group, Mat Ready Cheer Athletes With The Cheer PTConnect with Laura: https://LTTheCheerPT.comResearch and resources referenced: Tilley D. Back Pain in Gymnastics – A Complete Guide. SHIFT Movement Science, 2022. https://shiftmovementscience.com/gymnasticsbackpainguide/MacLean K. Flexibility in Gymnastics: Ways to Decrease Stress in the Low Back. Coury & Buehler Physical Therapy, 2015. https://cbphysicaltherapy.com/flexibility-in-gymnastics-ways-to-decrease-stress-in-the-low-back/Hackney T. Treating a Broken Back in Tumbling Athletes. Athletico, 2024. https://www.athletico.com/2024/07/31/treating-a-broken-back-in-tumbling-athletes/Jackson DW, et al. Spondylolysis in the female gymnast. Clinical Orthopaedics and Related Research. 1976.Mohile NV, et al. A Review of Spondylolysis and Spondylolisthesis. Journal of the American Board of Family Medicine. 2022. https://www.jabfm.org/content/jabfp/35/6/1204.full.pdfMasci L, et al. Use of the one-legged hyperextension test and MRI in the diagnosis of active spondylolysis. British Journal of Sports Medicine. 2006;40(11):940. https://bjsm.bmj.com/content/40/11/940Grazina R, et al. Return to play after conservative treatment in athletes with symptomatic spondylolysis: a systematic review. Physical Therapy in Sport. 2019.Afonso J, et al. Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare. 2021.This podcast is for educational purposes only and is not medical advice. If your athlete has pain, see a physical therapist or healthcare provider.

  4. Oct 15

    Episode 178:Why Ankle Sprains Keep Coming Back (It's Not Just a Sprain)

    "It keeps coming back to the same spot." If your cheer athlete keeps rolling the same ankle, it's not bad luck, and it's not "just a sprain." In this episode, I break down why ankle sprains keep coming back and what's really going on underneath: ligaments that stay loose, sensors that don't recalibrate when the pain goes away, and landings that change in ways that set her up to roll it again. I also share the story of a client in her 30s who came to me for back pain. The real culprit turned out to be ankle sprains from her high school cheer days. You'll hear how the ankle, hip, core and even the opposite shoulder all work together. In this episode: The 3 reasons ankle sprains keep coming backWhy the hip gets weaker on the same side after repeat sprainsHow an old ankle sprain can show up as back and shoulder pain years laterMy return-to-mat checklist: what "fully rehabbed" actually meansHow long recovery takes (and why the answer is "it depends")Braces: when they help and when they hold your athlete backMentioned in this episode: Injury Prevention for Cheerleaders Mini Video Series ($7): Episode 129: From Braces to Body Control: How to Help Cheerleaders Move SmarterJoin the free Facebook group, Mat Ready Cheer Athletes with The Cheer PT: Connect with Laura: https://LTTheCheerPT.comResearch referenced: Friel K, et al. Ipsilateral Hip Abductor Weakness After Inversion Ankle Sprain. Journal of Athletic Training. 2006;41(1):74–78.Yeum W-J, et al. The Influence of Hip-Strengthening Program on Patients with Chronic Ankle Instability. Medicina. 2024;60:1199.Gong et al. Lower extremity biomechanics in chronic ankle instability during landing (systematic review). Journal of Foot and Ankle Research. 2025.StatPearls: Ankle Sprain. https://www.ncbi.nlm.nih.gov/books/NBK560619/This podcast is for educational purposes only and is not medical advice. If your athlete has pain, see a physical therapist or healthcare provider.

  5. Oct 8

    Episode 177: Why Stretching Your Most Flexible Flyer Could Be a Mistake

    Your most flexible flyer says her hamstrings feel tight, so she stretches more. But that tightness may be her nervous system protecting a joint that's already too loose. Laura Turner, DPT, The Cheer PT, explains the tightness paradox, four red flags coaches miss, and simple screens to check whether your athletes can control the range they already have. Free Flexible ≠ Strong cheat sheet: Join the Facebook group: Connect with Laura: Education only, not medical advice.

  6. Sep 30

    Episode 176: The 3 Things Nobody's Screening For in Cheer Athletes

    Your athlete can have the perfect warm-up, programming and coaching cues, and still move like garbage. Why? What happens off the mat is running the show. Laura Turner, DPT, breaks down the 3 things nobody's screening for in cheer athletes: sleep, hydration, and stress and recovery. She covers how each one affects motor control, flexibility and injury risk, plus simple ways coaches and parents can help. Learn to screen your athletes yourself: https://ltthecheerpt.com/matready-1518Connect with Laura: https://LTTheCheerPT.com

  7. Sep 24

    Episode 175:Why Your Flyer Can't Stabilize: That Old Ankle Sprain Still Counts

    Why Your Flyer Can't Stabilize: That Old Ankle Sprain Still Counts "I sprained my ankle back in high school… but that was forever ago, so it doesn't count, right?" It counts. Rarely is an ankle sprain just an ankle sprain. In this episode, I share two athletes from my clinic, one with knee pain and one with hip pain, whose "real" problem was hiding somewhere else. For one, a weak hip was letting the ankle roll in. For the other, a stiff ankle from an old sprain was cutting off hip extension and pushing the problem up the chain. If you coach a flyer who used to be solid but suddenly can't stabilize, or an athlete who "rolled it a little" and jumped right back in, this one is for you. IN THIS EPISODE: - Why old ankle sprains still affect how your athletes move years later - How the hip can cause ankle rolling, and how a stiff ankle can cause hip pain - Two real clinic examples: same area, different root cause, different plan - When to refer to physical therapy vs. when to address it in warm-ups - Why most athletes with an old sprain don't need to sit out or wear a brace; they need to move better WATCH THE ANKLE SCREEN: The four movement patterns I use to screen athletes with a history of ankle sprains MAT READY: Learn to screen your athletes and give them the right exercises, not 1,000 exercises → https://ltthecheerpt.com/matready-1518 QUESTION OF THE WEEK: Has an athlete ever brushed off an old ankle sprain as "no big deal"? Watch for the slightest hitch in their step or a wobble in their balance. Tell me what you notice. Send me a message here or on Instagram. CONNECT WITH LAURA: https://LTTheCheerPT.com Laura Turner, PT, DPT | The Cheer PT Physical therapist, strength coach, and host of The Cheer Athlete Podcast, helping coaches, parents, and athletes reduce injuries by understanding how the body moves. When in doubt, breathe out. #cheerleading #cheercoach #anklesprain #flyer #cheerinjuries #physicaltherapy #movementscreen

  8. Sep 17

    Episode 174: Stop Telling Your Cheerleaders to “Squeeze” — Do This Instead

    “Squeeze! Stay tight!” It’s one of the most common cues in cheer—but squeezing harder doesn’t necessarily create better stability. In this episode of The Cheer Athlete, we look at what may actually be happening when a stunt keeps wobbling despite everyone trying to get tighter. We’ll break down the flyer, bases, and back spot separately, because the same wobble can come from very different movement limitations. You’ll learn why reflexive stability matters, what movement patterns you can watch on the ground, and how cues involving breathing, positioning, and control may be more useful than simply telling an athlete to squeeze harder. We’ll also talk about how movement screening can help you connect what you see during a stunt with what an athlete may need to work on during warm-ups and training. Want to start screening your athletes? The Mat Ready 10 Minute Screen is designed to help coaches identify what may be missing and track their athletes over time. I’m currently looking for the first 30 founding users to help me build it out. 👉 LEARN MORE HERE Connect with Laura HERE When in doubt, breathe out.

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About

REAL talk about ways to progress in cheerleading, reduce injuries and stay healthy and fit for life. Laura Turner is The Cheer PT. She cheered thru college, while becoming a physical therapist. She has coached both high school and college. Later, her doctorate studies in physical therapy included a final project about cheer injuries and how movement screening may reduce the risk. She is passionate about keeping cheerleaders healthy so they don't lose time at school or with their friends and team. And she LOVEs seeing all the progress cheerleaders continue to make. Are you ready? Let's GO!

Information

  • Creator
    Laura Turner
  • Years Active
    2023 - 2026
  • Episodes
    183
  • Rating
    Clean
  • Copyright
    © Laura Turner
  • Show Website
    The Cheer Athlete