Volleyball is quickly growing in popularity, especially on the high school level. Many high schools have a girl’s varsity team, and junior varsity and male teams are cropping up all around the state. As more people hit the court, there is an increased potential for injury, so we decided to compile a short list of five common volleyball injuries and some steps you can take to keep yourself injury-free.
Ankle Injuries
Ankle injuries are one of the most common injuries that affect amateur and professional volleyball players alike. An ankle injury typically occurs when a player jumps up to spike or block a ball at the net. If the person’s ankle rolls as they land, because of ankle instability or because they landed on a teammate’s foot, the injury can often be severe as the ankle is shouldering the weight of the entire body. This can result in sprains, strains, or fractures of the ankle.
Prevention tip: Switch to a softer playing surface. If the weather is nice, a sand volleyball court will reduce the stress on your feet when you land. Otherwise, ankle braces can help stabilize your feet on a hard surface.
Knee Injuries
Knee injuries have been found to be the most common injury that resulted in a player missing games while they recover. Oftentimes players must torque their bodies at awkward angles to hit a ball, which can lead to knee issues. Patellar tendonitis, defined as “Jumper’s Knee” when is occurs in volleyball, results in inflammation in a player’s knee. The pain is exacerbated as a player jumps or dives.
Prevention tip: Perform quadriceps-strengthening exercises to build muscle above the knee. If inflammation has already set in, practice the RICE method (Rest, Ice, Compression and Elevation) and take anti-inflammatory medicines.
Achilles Tendon Injuries
An Achilles tendon injury can be an unfortunate side effect during volleyball matches. As we talked about earlier this week, Achilles tendon injuries occur when quick, intense stress is applied to the tendon. Volleyball players need to react quickly to each shot, meaning they are putting their Achilles tendons in a constant state of stress.
Prevention tip: One key step in preventing Achilles tendon injuries is to ensure you always warm up before athletic activity. Get in the practice of stretching your legs before you hit the court, and do a short walk or a light jog to get your body warmed up.
Back Injuries
Back injuries occur as volleyball players are constantly twisting, turning, and diving on the court. Players can experience all sorts of back injuries, from pinched nerves to injured vertebrae. Certain back injuries are best handled by pain management specialists; by experts like my colleague Dr. Thomas Cohn. Other injuries can be treated with rest and anti-inflammatories.
Prevention tip: Similar to Achilles injuries, back injuries are best prevented by making sure your body is warmed up before exercise. Do some stretches that maneuver your back side-to-side, as well as forward and backward.
Sunburn
Sunburn is a different type of injury that affects beach volleyball players. Beach volleyball can be a blast as well as a great workout, but you can pay for it the next day if you don’t wear sunscreen. Always ensure you apply sunscreen to all exposed areas of skin, especially your neck, shoulders and feet, as they are usually subjected to the most direct sunlight.
Prevention tip: Wear at least 30 SPF sunscreen when you’re at the beach, and remember to re-apply lotion after a few hours. If you’re going to be in and out of the water, make sure you’re using waterproof sunscreen!
Related sources: Tufts Medical Center, Oslo Sports Trauma
