Why Self-Care Matters for Cheerleaders

Cheer is a year-round sport for many athletes, with practices, games, competitions and school all competing for time. Self-care is how you keep your body and mind ready for all of it. This guide covers the basics that health organizations recommend for young athletes: sleep, rest, skin care, fueling, mental health and knowing when to get help. It’s general information, not medical advice. See a doctor, athletic trainer or other qualified professional about any injury or health concern.

Sleep

The National Heart, Lung, and Blood Institute says teens 13 to 18 should sleep 8 to 10 hours per day, and adults 7 to 9 hours a night. The AAP supports these guidelines and notes that regular sleep loss is linked to trouble concentrating, irritability, headaches and other health problems.

• Keep the same wake-up time on weekdays and weekends when you can.
• Turn off screens at least an hour before bed. The AAP recommends keeping phones and other screens out of the bedroom at night.
• On late practice nights, have your bag packed and homework planned so you’re not up past bedtime.

Rest Days and Time Off

More training isn’t always better. The AAP advises young athletes to plan 1 to 2 days of rest every week and at least 2 to 3 months off from a sport during the year, which can be split into 1-month blocks. It also suggests that kids shouldn’t train more hours each week than their age. Burnout shows up as losing the sense of fun and accomplishment in your sport. If cheer starts to feel that way, talk to your parents and coach about your schedule.

Listen to Pain

Soreness after a hard practice is normal. Pain that’s sharp, gets worse, or changes how you move is not. Stop and tell your coach or athletic trainer. MedlinePlus notes that early treatment of sprains and strains usually involves rest, ice, compression and medicine, but a health professional should check any injury that doesn’t improve, and any possible head injury right away. Read more in our guides to common cheerleading injuries and reducing soreness after practice.

Skin, Feet and Sun

The American Academy of Dermatology (AAD) offers these tips that fit cheer life:

• Breakouts: wear clean workout clothes, pat sweat off with a clean towel instead of rubbing, and shower soon after practice. If you can’t shower, change out of sweaty clothes.
• Blisters: wear moisture-wicking socks and shoes that fit, and use moleskin or soft bandages on problem spots. If you get a blister, try to leave it alone and keep it covered. Most heal in one to two weeks.
• Sun: for outdoor games and practices, use a broad-spectrum, water-resistant sunscreen with SPF 30 or higher, and reapply every two hours and after sweating.

For safety, rules also matter here: USA Cheer’s college rules require short fingernails, and both USA Cheer and USASF ban jewelry while cheering.

Fuel and Hydration

Eat regular meals and snacks with carbohydrates and protein, and drink water before, during and after practice. KidsHealth notes that thirst isn’t a reliable early warning of dehydration, and that water is the best choice for most young athletes. For practice-day meal timing, see our guide to staying healthy during cheer season.

Cheer athletes sometimes feel pressure to look a certain way. The AAP warns that this can lead to negative body image and not eating enough, which can affect bone strength and menstrual health. If you’re worried about eating or weight, talk to a parent, doctor or school counselor.

Stress and Mental Health

The National Institute of Mental Health suggests these ways to cope with stress:

• Stick to a sleep routine and get enough sleep.
• Exercise and eat healthy, regular meals.
• Try relaxation exercises such as deep breathing, visualization or mindfulness.
• Talk to a professional if stress or anxiety doesn’t go away or gets in the way of daily life.

Before a performance, a few slow breaths and a quick run-through of your routine in your head can help you settle. Lean on teammates, family and coaches, too. If you’re in crisis or need to talk to someone now, call or text 988 to reach the 988 Suicide & Crisis Lifeline.

Protect Your Time

• Put practices, games, competitions, school deadlines and rest days on one calendar.
• Break big school assignments into smaller steps across the week.
• Schedule downtime like you schedule practice.
• It’s OK to say no to extra commitments when you’re stretched thin.

Weekly Self-Care Checklist

• Most nights, I’m getting the sleep recommended for my age.
• I have at least one full rest day this week.
• I’ve told my coach about any pain that isn’t going away.
• I’m eating regular meals and bringing water to every practice.
• I’ve changed out of sweaty clothes and cleaned my skin after practice.
• I’ve done something just for fun that isn’t cheer.

For more, see our guides to stretching, keeping your energy high while performing and the Beginner Cheerleading Hub.

Sources: National Heart, Lung, and Blood Institute, How Much Sleep Is Enough?; American Academy of Pediatrics (HealthyChildren.org), Healthy Sleep Habits, Burnout in Young Athletes and Cheerleading; MedlinePlus, Sprains and Strains; American Academy of Dermatology, Is your workout causing your acne?, How to prevent and treat blisters and How to apply sunscreen; KidsHealth (Nemours), Feeding Your Child Athlete; National Institute of Mental Health, I’m So Stressed Out!; 988 Suicide & Crisis Lifeline; USA Cheer, 2026-27 College Cheer Rules; USASF, Cheer Rules. Last checked October 1, 2026.