Common Injuries

By Patrice Jones, CPC, CWDS

Recognition, Prevention, and When to Escalate Care

Winterguard performers are high-level indoor athletes who combine dance, equipment work, floor transitions, and endurance within compressed rehearsal schedules. The demands of hard indoor floors, repetitive movement, and limited recovery time increase the risk of both acute and overuse injuries.

Understanding common injury patterns—and recognizing early warning signs versus red-flag symptoms—allows performers and staff to intervene early and protect performance longevity.

General Injury Prevention Principles

• Use dynamic warm-ups before rehearsal and performance

• Build intensity and repetition gradually

• Maintain strength and mobility, especially in hips, ankles, core, and shoulders

• Prioritize hydration, fueling, sleep, and recovery

• Report pain early to avoid compensation and escalation

Pain is information—not weakness.

Guard-Specific Common Injuries

Shin Splints (Medial Tibial Stress Syndrome)

Common causes

• Repeated jumping and rebound work

• Hard indoor floors

• Inadequate shock absorption

• Sudden increases in rehearsal volume

Early Warning Signs

• Dull ache along the inner shin during or after rehearsal

• Tenderness when pressing along the shinbone

• Pain that improves with warm-up

• Tight calves

Red-Flag Symptoms

• Sharp, localized pain in one specific spot

• Pain that worsens during rehearsal

• Swelling or redness along the shin

• Pain at rest or at night

• No improvement after several days of rest

Achilles Tendonitis

Common causes

• Repeated relevés and jumps

• Insufficient calf strength (especially soleus)

• Rapid increases in training load

Early Warning Signs

• Morning stiffness in the Achilles

• Mild soreness with relevés or jumps

• Tight calves

• Discomfort that eases as rehearsal continues

Red-Flag Symptoms

• Sharp pain with push-off or landing

• Swelling or thickening of the tendon

• Pain that worsens with activity

• Pain with normal walking

• Sudden “pop” sensation (medical emergency)

Ankle Sprains

Common causes

• Unstable landings

• Direction changes

• Floor transitions

• Fatigue late in rehearsal

Early Warning Signs

• Mild swelling or stiffness

• Feeling of instability or “wobble”

• Discomfort during turns or landings

• History of previous ankle sprains

Red-Flag Symptoms

• Significant swelling or bruising

• Inability to bear weight

• Sharp pain with movement

• Ankle “giving out”

• Numbness or tingling

Repeated minor sprains can lead to chronic ankle instability if ignored.

Groin Strains & Adductor Injuries

Common causes

• Forced turnout

• Side lunges and floor work

• Sudden directional changes

• Limited hip strength or flexibility

Early Warning Signs

• Inner-thigh tightness or pulling sensation

• Discomfort with side lunges or turnout

• Pain at end-range movement

Red-Flag Symptoms

• Sharp pain with movement

• Pain during walking or standing

• Swelling or bruising

• Pain that worsens with activity

• Inability to adduct the leg against resistance

SI Joint Irritation

Common causes

• Repetitive unilateral movement

• Floor-to-standing transitions

• Core fatigue

• Core weakness

• Restricted movement due to tight piriformis or iliacus muscle

• Limited hip mobility

Early Warning Signs

• Dull ache in the low back or buttock

• Pain on one side of the pelvis

• Discomfort during transitions

• Feeling asymmetrical or “off”

Red-Flag Symptoms

• Sharp or stabbing pain

• Pain radiating down the leg

• Pain with standing or walking

• Night pain or pain at rest

• Numbness, tingling, or weakness

Rotator Cuff & Shoulder Overuse Injuries

Common causes

• Repetitive equipment work

• Poor scapular control

• Protracted shoulders or pectoral tightness

• Upper-body fatigue

Early Warning Signs

• Shoulder fatigue during rehearsal

• Mild ache after rehearsal

• Clicking without pain

• Reduced overhead endurance

Red-Flag Symptoms

• Sharp pain with lifting or rotation

• Weakness or loss of control

• Pain at night or at rest

• Inability to lift the arm overhead

• Persistent pain despite rest

Wrist & Finger Injuries (Including “Jammed Fingers”)

Common causes

• Missed catches

• Floor contact

• Repetitive gripping

Early Warning Signs

• Mild swelling

• Stiffness

• Tenderness after catches

• Reduced grip endurance

Red-Flag Symptoms

• Inability to fully straighten or bend a finger

• Significant swelling or deformity

• Pain lasting longer than 7–10 days

• Numbness or color change

• Severe pain with movement

May indicate ligament, tendon, or bone injury.

Skin Injuries & Abrasions

Common causes

• Floor work

• Tape friction

• Dry indoor environments

Early Warning Signs

• Redness

• Tenderness

• Hot spots from friction

🚩 Red-Flag Symptoms

• Increasing redness or swelling

• Drainage or pus

• Fever

• Red streaking from the wound

Possible infection — see me immediately!

Key Takeaway for Performers

Early symptoms can often be addressed during rehearsal or on competition days. Red-flag symptoms require immediate evaluation. Seeing me early can prevent a small problem from progressing.

Reporting pain early:

• Prevents time off the floor

• Protects performance quality

• Supports long-term health

Winterguard excellence is built on skill, preparation, recovery, and sustainability — not pushing through injury.

Head Injuries & Evaluation After a Blow to the Head

Concussion Awareness & Safety Protocol

Winterguard performers are at risk for head injuries, including concussions, due to:

• Equipment catches and releases

• Missed tosses

• Floor work and transitions

• Collisions with other performers

• Falls during jumps, turns, or traveling phrases

Any blow to the head, face, neck, or upper body that transmits force to the head must be taken seriously—even if symptoms appear mild or delayed.

What Is a Concussion?

A concussion is a mild traumatic brain injury caused by a blow or jolt to the head or body that disrupts normal brain function.

Key facts:

• Loss of consciousness is NOT required

• Symptoms may appear immediately or hours later

• Imaging (CT/MRI) is often normal

• Continuing to rehearse with a concussion increases risk of prolonged recovery and secondary injury

Immediate Response After Any Blow to the Head

After any impact involving the head:

• See me immediately

• Performer may be removed from rehearsal to prevent the injury from progressing to a point that requires days off.

• You will be observed and assessed for symptoms using the SCAT-6

Early Warning Signs (Possible Concussion)

Symptoms may be physical, cognitive, emotional, or balance-related.

Physical

• Headache or pressure in head

• Dizziness or lightheadedness

• Nausea

• Sensitivity to light or sound

• Blurred or double vision

Cognitive

• Feeling “foggy” or slowed

• Difficulty concentrating

• Confusion

• Trouble remembering choreography or instructions

Emotional

• Irritability

• Anxiety

• Emotional lability

• Feeling “off” or not themselves

Balance & Coordination

• Unsteady walking

• Poor balance

• Delayed reactions

Red-Flag Symptoms (Medical Emergency)

Seek immediate medical evaluation or emergency care if any of the following occur:

• Loss of consciousness (even briefly)

• Worsening headache

• Repeated vomiting

• Slurred speech

• Unequal pupils

• Increasing confusion or agitation

• Severe dizziness or inability to walk

• Seizure activity

• Numbness, weakness, or tingling

• Difficulty recognizing people or surroundings

These symptoms may indicate a more serious brain injury.

Return-to-Activity Guidelines

Return-to-Spin protocols are individual and based on each member’s symptoms

Rushing return increases risk for:

• Prolonged symptoms

• Second-impact syndrome

• Academic, emotional, and performance impairment

Key Takeaway

A concussion is a brain injury, not just a headache.