Safety
Volleyball is a fairly low-risk sport. In fact, some 82 percent of injuries attributed to the sport are minor, according to the National Athletic Trainer’s Association. The most common volleyball injuries are sprains and strains. There are some simple safety rules that players and coaches should follow to avoid these types of injuries.
Knee Pads
Volleyball players need to wear knee pads, advises the Olympia School District in Washington. Knee pads are important because one of the top sources of volleyball injuries is from players diving for the ball, according to “Managing Risk in Sport and Recreation: The Essential Guide for Loss Prevention,” by Katharine M. Nohr. Players also need to flex their knees and aim to land on body parts that have muscular padding when they dive for balls, advises Milwaukee Public Schools. Long-sleeved jerseys help keep players safe as well.
Playing Area
Ensure the playing surface and net are up to par. This will go a long way toward preventing injury. For example, check to ensure that the posts don’t have any sharp areas, the floor is not uneven or slippery, that protective padding is placed on walls and posts, and that posts are capped, advises Nohr.
Avoiding Collisions
Practice makes perfect, advises Nohr, because another top source or injury in volleyball is from players colliding. MPS requires players to call for the ball to avoid collisions. Also, players are advised to jump straight up as opposed to into the net when blocking or spiking the ball, and to land on both feet. Players also need to strengthen and condition the muscles they use for jumping, advises NATA.
Proper Fit
Players are advised to double-check pads and shoes for proper fit before each practice or game. Regulation volleyball rules also require players to remove all metal hair fasteners, jewelry and other body adornments before practicing or playing.
Hydration and Sun Protection
Volleyball players need to use sun protection when playing outdoors, advises Nohr. Players also need to pay careful attention to drinking fluids, whether playing indoors, on the beach or in a back yard.
(Kent, 2017)
Knee Pads
Volleyball players need to wear knee pads, advises the Olympia School District in Washington. Knee pads are important because one of the top sources of volleyball injuries is from players diving for the ball, according to “Managing Risk in Sport and Recreation: The Essential Guide for Loss Prevention,” by Katharine M. Nohr. Players also need to flex their knees and aim to land on body parts that have muscular padding when they dive for balls, advises Milwaukee Public Schools. Long-sleeved jerseys help keep players safe as well.
Playing Area
Ensure the playing surface and net are up to par. This will go a long way toward preventing injury. For example, check to ensure that the posts don’t have any sharp areas, the floor is not uneven or slippery, that protective padding is placed on walls and posts, and that posts are capped, advises Nohr.
Avoiding Collisions
Practice makes perfect, advises Nohr, because another top source or injury in volleyball is from players colliding. MPS requires players to call for the ball to avoid collisions. Also, players are advised to jump straight up as opposed to into the net when blocking or spiking the ball, and to land on both feet. Players also need to strengthen and condition the muscles they use for jumping, advises NATA.
Proper Fit
Players are advised to double-check pads and shoes for proper fit before each practice or game. Regulation volleyball rules also require players to remove all metal hair fasteners, jewelry and other body adornments before practicing or playing.
Hydration and Sun Protection
Volleyball players need to use sun protection when playing outdoors, advises Nohr. Players also need to pay careful attention to drinking fluids, whether playing indoors, on the beach or in a back yard.
(Kent, 2017)
Common Injuries
Ankle injuries
Ankle sprains are the most common acute injuries seen in volleyball athletes, accounting for about 40% of all volleyball related injuries. They occur most commonly at the net when an opposing player lands onto another player’s foot. When dealing with an ankle sprain it is important to adequately rehab the injury before returning to play, preferably under the supervision of an athletic trainer or physical therapist.
Recurrent ankle sprains are extremely common within 6 months of the initial injury, owing to inadequate rehabilitation. One study showed that balance board training to regain balance is an effective tool to help prevent recurrent ankle injuries in volleyball players.
Hand injuries
Trauma to fingers is extremely common, especially during setting and blocking. Most finger injuries in volleyball involve joint sprains, tendon tears, and dislocations. X-rays are indicated in most finger injuries in volleyball to evaluate for any fractures.
Knee injuries
The nature of volleyball requires repetitive explosive jumping, which places a lot of stress on the patellar tendon, resulting in pain in this area. At some point, approximately half of volleyball athletes develop patellar tendinitis, known to many as “jumper’s knee”. The most common site of pain is where the patellar tendon attaches to the lower pole of the knee cap. Treatment consists of stretching and strengthening exercises, and use of a patellar tendon strap can sometimes improve the pain. For some athletes, a period of rest from jumping activities may be necessary.
Although not as common as patellar tendinitis, anterior cruciate ligament (ACL) tears can be a more serious injury and typically occurs in volleyball during a cutting maneuver or when an athlete comes down from a jump awkwardly. Most athletes who wish to return to high demand sports like volleyball generally opt for surgical repair to have the ligament reconstructed. Because many athletes have difficulties returning to high level sports and the potential long term complications after an ACL tear, there is a lot of emphasis placed on prevention programs.
Shoulder injuries
Volleyball players repetitively use their shoulders for overhead serving, spiking and blocking, which commonly leads to shoulder pain. Overuse of the rotator cuff muscles can lead to rotator cuff tendinitis or tears, which is more commonly seen in adults than in young athletes, although it can occur. More often, pain from shoulder instability and resulting impingement is what we typically see in our young athletes. In addition to the rotator cuff muscles, there are also ligaments that help to stabilize the shoulder joint during movement.
In volleyball, the player’s arm typically goes into extreme positions and rotations for hitting. When these muscles and ligaments are overworked and unable to restrain excessive movement of the shoulder, the player may sense as if the shoulder is unstable and typically will develop pain when the rotator cuff and labrum (cartilage) gets impinged against structures inside the shoulder joint because of excessive shoulder movement. Over time, this can also lead to a labral tear.
Lower back pain
Back pain in volleyball players is very common because of repetitive bending and rotating of the trunk. Strains of the lower back is the most common back injury although the repetitive hyperextension of the lower back during hitting and setting can also place a lot of stress on the lower back bones. This can lead to stress fractures of the vertebra in the spine, known as spondylolysis, which is a very common cause of low back pain in volleyball players. Adolescents, in particular, are very vulnerable to this injury because their vertebral bones are still weak in this area. Learn how we treat spondylolysis.
Although volleyball is a relatively safe sport compared to other high contact, collision sports, it does lend itself to unique injury patterns; particularly overuse injuries of the knee, shoulder and back. Like many young athletes who are training year round or are focusing on just one sport, regardless of which sport, overuse injuries in volleyball players are becoming problematic. To help prevent these overuse injuries, we highly encourage limiting the number of teams an athlete plays on in a given season, as well as discouraging participation in only one sport year round.
(Children's Hospital Colorado, n.d.)
Ankle sprains are the most common acute injuries seen in volleyball athletes, accounting for about 40% of all volleyball related injuries. They occur most commonly at the net when an opposing player lands onto another player’s foot. When dealing with an ankle sprain it is important to adequately rehab the injury before returning to play, preferably under the supervision of an athletic trainer or physical therapist.
Recurrent ankle sprains are extremely common within 6 months of the initial injury, owing to inadequate rehabilitation. One study showed that balance board training to regain balance is an effective tool to help prevent recurrent ankle injuries in volleyball players.
Hand injuries
Trauma to fingers is extremely common, especially during setting and blocking. Most finger injuries in volleyball involve joint sprains, tendon tears, and dislocations. X-rays are indicated in most finger injuries in volleyball to evaluate for any fractures.
Knee injuries
The nature of volleyball requires repetitive explosive jumping, which places a lot of stress on the patellar tendon, resulting in pain in this area. At some point, approximately half of volleyball athletes develop patellar tendinitis, known to many as “jumper’s knee”. The most common site of pain is where the patellar tendon attaches to the lower pole of the knee cap. Treatment consists of stretching and strengthening exercises, and use of a patellar tendon strap can sometimes improve the pain. For some athletes, a period of rest from jumping activities may be necessary.
Although not as common as patellar tendinitis, anterior cruciate ligament (ACL) tears can be a more serious injury and typically occurs in volleyball during a cutting maneuver or when an athlete comes down from a jump awkwardly. Most athletes who wish to return to high demand sports like volleyball generally opt for surgical repair to have the ligament reconstructed. Because many athletes have difficulties returning to high level sports and the potential long term complications after an ACL tear, there is a lot of emphasis placed on prevention programs.
Shoulder injuries
Volleyball players repetitively use their shoulders for overhead serving, spiking and blocking, which commonly leads to shoulder pain. Overuse of the rotator cuff muscles can lead to rotator cuff tendinitis or tears, which is more commonly seen in adults than in young athletes, although it can occur. More often, pain from shoulder instability and resulting impingement is what we typically see in our young athletes. In addition to the rotator cuff muscles, there are also ligaments that help to stabilize the shoulder joint during movement.
In volleyball, the player’s arm typically goes into extreme positions and rotations for hitting. When these muscles and ligaments are overworked and unable to restrain excessive movement of the shoulder, the player may sense as if the shoulder is unstable and typically will develop pain when the rotator cuff and labrum (cartilage) gets impinged against structures inside the shoulder joint because of excessive shoulder movement. Over time, this can also lead to a labral tear.
Lower back pain
Back pain in volleyball players is very common because of repetitive bending and rotating of the trunk. Strains of the lower back is the most common back injury although the repetitive hyperextension of the lower back during hitting and setting can also place a lot of stress on the lower back bones. This can lead to stress fractures of the vertebra in the spine, known as spondylolysis, which is a very common cause of low back pain in volleyball players. Adolescents, in particular, are very vulnerable to this injury because their vertebral bones are still weak in this area. Learn how we treat spondylolysis.
Although volleyball is a relatively safe sport compared to other high contact, collision sports, it does lend itself to unique injury patterns; particularly overuse injuries of the knee, shoulder and back. Like many young athletes who are training year round or are focusing on just one sport, regardless of which sport, overuse injuries in volleyball players are becoming problematic. To help prevent these overuse injuries, we highly encourage limiting the number of teams an athlete plays on in a given season, as well as discouraging participation in only one sport year round.
(Children's Hospital Colorado, n.d.)