Whether you play on the sand or on the court, volleyball has become an increasingly popular and fun sport. A comprehensive training program is key in keeping volleyball players injury free, especially those playing year round. Volleyball injuries tend to be caused by overuse or from a quick directional change.
Let’s review some common causes of injuries, types of injuries, and ways to prevent them!
Common Causes of Volleyball Injuries:
- Imbalance in flexibility and strength – An imbalance, whether in flexibility, strength or both, can affect your form and your ability to improve in power and performance. Imbalance frequently turns into overuse injuries.
- Poor body control – Lower body injuries can be caused by a lack of balance or control of the body while running, cutting, pivoting, or when jumping and landing.
- Improper landing technique – Improper landing mechanics can place increased stress on certain parts of the lower body creating overuse injuries, sprains, strains, or tendinopathies.
Common Volleyball Injuries:
- Shoulder Impingement/Rotator Cuff Tendonitis – Because of the repetitive overhead motion with spiking and serving, shoulder overuse injuries to the rotator cuff are common.
- Ankle Sprains – Ankle sprains can occur from running, cutting, pivoting, and landing incorrectly or on someone else’s foot.
- Patellofemoral Pain/Patellar Tendonitis – The patellar tendon, which attaches the patella (knee cap) to the tibia (shin bone), becomes irritated from overuse or repetitive forceful jumping, especially with improper jumping mechanics.
- Wrist and Hand Injuries (Sprains/Strains) – Fingers and hands are vulnerable to injury during blocking, setting, and spiking.
Preventing Injuries:
- Strength training – During the off season, full body strength training should be performed. Rotator cuff and gluteus medius strengthening are specifically important when trying to prevent the common overuse injuries. Rotator cuff strengthening will improve power with serving and spiking. Gluteus medius strengthening can help to control and decrease the stress going through the knee with jumping and landing. Incorporating single leg exercises will also help to improve balance and body control.
- Interval training – Because volleyball is quick intervals, performing ladder drills, plyometrics, shuffling, and shuttle drills can address directional changes while working on quick cardiovascular demands.
- Perform dynamic warm up prior to playing and a cool down when done.
- Get adequate sleep.
- Get enough rest and recovery.
If you have any questions on how to develop a program either during the off season or in season for volleyball to help keep you injury free, contact FX Physical Therapy!
