Common Volleyball injuries

5 Common volleyball injuries and How to prevent them?

Volleyball is quite an emerging sport like many other games. Kids including elementary and high school students are keenly interested in this game subject due to the ultimate fitness and skills it provides to the player. Being a high school volleyball player, I must say volleyball provides good agility, flexibility, ultimate strength, stretching, and good hand-to-eye communication which makes it an exception from other physical games. 

Apart from ultimate enjoyment, I have also faced several common volleyball injuries while playing. This was due to a lack of good guidance. And it’s not only me, according to US Consumer Product Safety Communication, in 2015 almost 183000 volleyball-related injuries were addressed in clinics. Therefore, I have decided to give you thorough guidance with my own experience in this regard. So, let’s dive deep into the common volleyball injuries and their prevention.

Why volleyball injuries are so common among players?

Although the worldwide ratio of volleyball injuries is somehow less than most of the other games, still they can be serious, especially for the young players. I remember when I was in 7th standard, I went through a hard ankle twist injury which led me to remain at the hospital for at least a fortnight. Normally, volleyball injuries do not get serious, however improper treatment and medication can make things worse for you. 

Practice is the key for many sports and volleyball is no exception, still, it is better not to overdo it. Especially if you feel a slightly unusual pain, take a gap for a few days and resume your training or you will get a chronic disease.

5 Common Volleyball Injuries

1. Shoulder injuries

Spiking and serving are important elements while playing volleyball, and their importance dramatically increases if you are an attacker. If you are a casual player then there is not a red flag for you, however, competitive players obsessed with serving and attacking are more likely to get injured in this regard. So, it will be a good approach if you feel any pain in your shoulder ligaments and tendons.

How to overcome it?

Proper shoulder stretching before the start of the game will reduce this risk. Moreover, good tactics for serving and spiking will also prevent you in this regard.

2. Ankle injuries

Other common injuries involve ankle-related injuries, especially the ankle sprain injury are common among newbies. Although, this category of injuries is not too severe to handle, but still can hospitalize you for 3-5 days. Also sometimes things get more serious and one has to seek a physiotherapy session.

How to overcome it?

An ankle brace is a good solution in this regard, so if you have any history of ankle sprain injury doctors will surely recommend you in this regard.

3. Finger injuries

Another injury I once faced in my 12-year volleyball career was a finger dislocation injury after a hard strike to the ball. I remember that this was quite painful that I wasn’t able to complete the match. 

How to overcome it?

Proper and immediate medication is required in this regard. For this purpose better to consult a doctor if you feel any stiffness, pain, discoloration, or inability to move your finger.

4. Lower back pain

Lower back pain is quite common among volleyball players during a high defense and attack. This can be hard enough not to allow you to play volleyball for several weeks.

How to overcome it?

This problem is common and even it calms down on itself after a few days. However, if it doesn’t get normal or things seem worse to you go for the medical process.

5. Patellar tendonitis (Jumper’s knee)

Being an attacker for 5 years and a defense for 3 years, I experienced multiple hard jumps which resulted in the stiffness of my knees and worse pain on the knee cap. This occurs mostly on repetitive jumps on the hard floor.

How to overcome it?

If you don’t want to experience this, better to strengthen the muscle surrounding the knee cap. Also, go for fewer jumps if you find even a slight pain in your kneecap. In case you feel pain during the match, immediately go for the team trainer or physician. Another option is to avoid hard floor players, instead go for a soft sandy volleyball court.

How to prevent common volleyball injuries?

1. Important measures to take before the game:

  • Physical fitness is quite important. If you are a new volleyball player or playing after a huge gap, better to gradually fit yourself. Bulkiness or low stamina can cause a shortage of breath and a lack of flexibility during a hard match. Start with minor exercises and get in shape before a tough match.
  • Warm-up exercise: research claims that the players who start the match without any warm-up exercise are more likely to get injuries. This is because the cool muscles get stiff readily as compared to warm muscles. For this purpose, go for a slight running of at least 3-5 minutes before the actual match. Also, stretch the muscles and keep them stretching for at least 30 seconds.
  • Remain hydrated: A tough match brings a lot of challenges and dehydration is one of them. I have seen multiple times that most of the good players become faint due to a lack of proper hydration. To avoid this uncertainty, I used to drink 1 liter of water right before the match, also I used to take 1 glass of water after 20-30 minutes during the match. This routine never allowed me to get dehydrated even in the hottest summer matches.

2. Proper equipments:

  • Proper padding: Wear knee pads during the match, to prevent any kind of knee injury even if you fall over after an aggressive hit.
  • Defensive pants: To avoid painful scratches, wear defensive pants that protect you from hips to knees.
  • Good shoes: shoes are also important in this regard. The good, comfortable, and premium quality shoes allow proper jumping and good traction. This is a huge factor quality shoes that provide shock absorption save you from many unavoidable injuries.
  • Ankle support:  to avoid ankle rolling, I used ankle support to provide remarkable stability.

3. Learn good tactics:

  • Call yes to hit the ball to avoid colliding with another player.
  • Do not get net support or hang with it, as it is flexible and you will fall over the floor.

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