Bump, Set & Spike Safely This Season

Volleyball is an exciting sport that requires players to jump, land, and move quickly. Because of that rapid movement, ankle, knee, and shoulder injuries tend to be the most common injuries that volleyball players experience. Whether your athletes are playing competitively in high school or college or just recreationally, the following injuries are common during volleyball:

• Ankle Injuries: Due to the frequency of jumping and landing, ankle injuries, particularly sprains, are one of the most common injuries on the court.
• Shoulder Injuries: Repetitive overhead motions, like serving or spiking, can result in shoulder injuries such as shoulder instability, rotator cuff–related shoulder pain, and labrum tears.
• Knee Injuries: Frequent jumping and landing can stress the knee if it’s not well prepared. The patellar tendon connects the kneecap to the shinbone, and the amount of jumping required in volleyball can irritate this tendon, resulting in a condition called patellar tendinopathy.

Tips & Exercises for Injury Prevention

Before athletes hit the court, they should follow a few key precautions to help prevent injury. Properly fitted volleyball shoes with supportive soles protect the feet and ankles from sprains, while keeping the court surface dry and free of debris reduces tripping risks. Encourage players to practice safe landing techniques to avoid impact injuries. Along with these precautions, conditioning and strengthening key muscle groups through targeted exercises play a vital role in preventing common volleyball injuries.

Training Essentials

1. Incorporate Warmups – Light cardio and dynamic stretching are great options before your athletes hit the court. Here are some warmup options:
   Lower Body

   • Double-leg pogos: 3 x 20 reps
   • Split-stance pogos: 3 x 20 reps
   • Single-leg pogos: 3 x 10 reps

   Upper Body

   • Bent-over T: 2 x 15 reps
   • Bent-over Y: 2 x 15 reps
   • Standing external rotation at shoulder height: 2 x 15 reps

2. Make Time for Strength Training – Strength training not only makes athletes stronger, but it improves bone density, strengthens joints and connective tissues, and improves coordination. Here are some exercise options:
   
   Lower Body

   • Rear foot elevated split squats: 3 x 8 – 10 reps
   • Single-leg wall sit squat: 3 x 8 – 10 reps

   Upper Body

   • Side-lying shoulder external rotation: 3 x 15 reps
   • Lateral raises: 3 x 15 reps
      
3. Encourage Rest Days – Recovery days are just as important as training, whether athletes are injured or not. Rest allows muscles and joints to repair, reduces fatigue, and helps prevent overuse injuries that can sideline players longer than necessary.

If your athlete is injured or having trouble managing pain, our sports medicine specialists at Rebound Orthopedics & Neurosurgery are here to help. Please call 1-800-REBOUND to get the expert care they need.