5 Common Volleyball Injuries and How to Avoid Them
Volleyball is a fast-paced, high energy sport—and it’s a lot of fun, but it can definitely take a toll on your body. The best way to avoid the most common injuries in volleyball is to focus on prevention first. If you do experience an injury playing volleyball, you’ll need to heal and treat your injury so you can get back out on the court.
Avoiding injury isn’t complicated. It’s simply a combination of:
- Skill training
- Strength training
- Taking rest days
- Balanced diet and hydration
- Using proper technique
- Warm-up and stretching before practices and matches
- Proper footwear
- The use of volleyball braces, sleeves, and wraps
Habits like strength training, regular practice, and using braces not only improve your chances of winning, but they also help you avoid injuries. Here, we’ll cover five of the most common injuries for volleyball players and some tips on how to avoid them.
1. Shoulder Injuries
Shoulder injuries are one of the leading afflictions impacting volleyball players. Spiking and serving require fast, physical motions that aren’t natural to normal movement. Shoulder sprains and strains are often caused by overuse. Some of the more serious shoulder injuries include rotator cuff tendonitis, tears, and shoulder impingement syndrome.
How to Avoid Shoulder Injuries
The best way to avoid shoulder injuries is to implement a strength training program that both strengthens and stretches the muscles and ligaments in the shoulder. More active volleyball players should limit the number of serves and spikes they practice between matches.
Because serving and spiking can be high-impact activities, players should allow their shoulders to rest between use. Likewise, players should utilize a warm-up routine to ensure that their shoulder is loose and ready for action.
2. Ankle Injuries
Volleyball is a high-risk activity for ankle injuries. The nature of the game means competitors turn, start, and stop rapidly. Changing direction or chasing down a ball is an easy way to roll an ankle. However, even though ankle injuries are among the most common injuries in volleyball, they tend not to be too severe.
How to Avoid Ankle Injuries
The most common ankle injury is a sprain. Experiencing this type of injury doesn’t always mean that a player will have to miss playing time; if it’s not too severe of an injury, it can be easily managed. Most ankle injuries can be treated and prevented by using ankle braces and wraps.
In fact, the best way to avoid ankle injuries is to prepare for them. Strength training, rest, stretching, and other general care will help you maintain a strong, flexible ankle that can withstand the rigors of an intense volleyball match. Using an ankle brace or wrap can help you train for proper movement and protect against injury.
While most ankle injuries can be easily treated and prevented, bone fractures and injuries to the ligament or tendon may require medical attention.
3. Knee Injuries
Playing volleyball requires a lot of jumping and quick direction changes. Plus, game situations often require players to go down to their knees in order to make a play. All that stress can wreak havoc on player’s knees. Bone sprains, ligament injuries, and many other maladies can befall players who put too much stress on their knees.
One of the most common injuries in volleyball is a condition called jumper’s knee. As you can tell by the name, jumper’s knee affects those who engage in repetitive jumping, especially on the hard surface of an indoor volleyball court. Jumper’s knee is an irritation and inflammation of the tendons around the kneecap. This injury results in stiffness, tightness, and knee pain. Continued jumping can aggravate this injury.
How to Avoid Knee Injuries
The best way to treat a knee injury like jumper’s knee is to use braces and sleeves to protect and speed up the healing process, make knee strength training and stretching a regular part of your routine, and let your body heal by taking days off. If possible, playing on sand courts can help you minimize your risk for knee injury.
4. Finger Injuries
The velocity of the ball during matches and practices puts fingers at a high risk of injury. It’s common for players to jam, dislocate, or fracture fingers from improper contact with the ball, the net, or even a teammate. While finger injuries can be painful, they typically aren’t severe enough to keep players off the court — especially when you consider how easy it is to wrap an injured or at-risk digit.
How to Avoid Finger Injuries
Knowing how to wrap a thumb or finger for volleyball can help you prevent or treat an injury. Wrapping your fingers can help them maintain rigidity during impact and can help injured digits stay immobile to aid in the healing process.
The best way to avoid this common injury in volleyball is to use finger wraps to protect your digits in case of a misplaced ball, a collision, or getting wrapped up in the net.
5. Back Injuries
Lower back injuries are pretty common for volleyball players. Players often contort and twist their bodies during gameplay, many times while delivering vicious strikes or serves. This motion puts the lower back at risk for muscle or ligament strain. Combined with jumping, the regular movements of volleyball players increase the risk for serious injuries like a herniated disk.
How to Avoid Back Injuries
For less severe injuries, rest and physical therapy can often alleviate most symptoms of low back injuries. Abdominal binders and lumbar supports can give extra aid to low back injuries so you can be back out serving, setting, and spiking.
Making back-strengthening exercises and back stretches a regular part of your workout and warm-up routine can help you avoid back injury.
Serve, Set, Spike
Whether you’re treating one of the most common injuries in volleyball or using bracing to train your body and prevent injury, SportsBraces.com has the solution you need. Our wide range of volleyball braces, wraps, and sleeves will have you out on the court and ready for action.