Many volleyball injuries can be prevented by following proper training guidelines and these tips: Use proper strength training techniques for the lower back, shoulders, and legs Use an external ankle support, such as an ankle brace or taping, to prevent the ankle from rolling over, especially if you have had a prior sprain
Volleyball is the second most popular sport worldwide. Unfortunately, as with any sport, there are a variety of injuries, ranging from less serious, but more common ankle sprains to the rare but dreaded ACL tear. Luckily, many of the injuries can be prevented through practicing proper exercise, volleyball technique and preparation.
We recommend a few general considerations for selecting your equipment in order to stay comfortable and minimize injury while playing volleyball. The basic equipment you will require for indoor volleyball are court shoes, but knee pads and ankle braces are regularly used by many players as well. For beach (outdoor) volleyball there is no special equipment required but you will need to plan for ...
Wear protective equipment – I usually recommend knee pads at the very minimum. It will keep your knees safe and prevent floor burns as well as bruises. The volleyball standards need to have padding on them to protect yourself. If wires are used to hold the poles in place, pads should be used on the wires as well.
It cannot be used outside because it may become wet and damaged. A cloth ball may be used as well. This will not sting as much on the arms and lasts a long time without costing a fortune. For outdoor play, a synthetic leather ball is recommended. Knee Pads. Volleyball knee pads prevent injuries. However, a person should choose pads according to age and experience.
Tuck jumps. Strength training for the rotator cuff and scapular muscles of the shoulders also is important to prevent overuse injuries in volleyball. It increases the stability and strength of the shoulders, which is necessary for the repetitive movements of hitting, serving, and spiking the volleyball.
Preventing Volleyball Injuries. These steps can help prevent volleyball injuries: Stretch and warm-up before playing. Eat a balanced diet and drink plenty of water. Keep up your cardiovascular fitness and core strength. Get enough rest. You may want to avoid playing for multiple teams to reduce the risk of overuse injuries. Practice good technique.
Sports that involve high velocity impacts with players, balls, or other equipment need to wear protective chest and shoulder equipment. Helmets. The use of helmets can help lower the risk of experiencing traumatic injuries such as skull and facial fractures.