Volleyball is one of the most popular sports in the world – fast-paced, fun, and demanding from head to toe. But with all the jumping, twisting, and quick reactions, the risk of injury is high. From ankle sprains to shoulder strains, these injuries can take a serious toll.
Here’s a closer look at the most common volleyball injuries, how to prevent them, and how physical therapy can play a role in both recovery and injury prevention.
The Most Common Volleyball Injuries
Injuries in volleyball often fall into two categories: acute injuries (sudden accidents) and overuse injuries (from repetitive motion). Both can result in sprains, strains, fractures, dislocations, or even concussions. Getting evaluated quickly can help ensure the right treatment, whether that’s rest, physical therapy, or in rare cases, surgery.
Let’s break down volleyball injuries by body region:
1. Ankle Injuries
Ankles take the brunt of stress in volleyball. All the cutting, twisting, and landing during games or practice puts them at risk, making ankle injuries the most common issue players face. Sprains happen when a ligament is stretched or torn, while strains involve damage to a muscle or tendon in the ankle or foot. Both can be painful, often causing swelling or bruising.
Most ankle sprains and strains heal with rest, sometimes with the help of an ankle brace. But for athletes who have experienced multiple ankle injuries, working with a physical therapist is often the key to returning to the court safely. Physical therapy can restore stability, strengthen weak areas, and reduce the chance of the same injury happening again.
2. Concussions
Concussions in volleyball can occur if a player collides with another athlete, the floor, or even gets struck by the ball. Symptoms vary widely and may not appear right away. They can include:
- Dizziness
- Balance problems
- Clumsiness
- Nausea/vomiting
- Headache
- Blurred or double vision
- Sensitivity to light and sound
- Ringing in ears
- Sluggishness
- Difficulty concentrating or focusing
- Confusion
- Difficulty with memory
- Changes in sleep patterns
- Behavior or personality changes.
Most concussions resolve on their own within two to three weeks with rest, both mental and physical. That means limiting screens, schoolwork, and exercises that trigger symptoms. If recovery takes longer, it’s critical to see a concussion specialist for targeted care.
3. Knee injuries
A common knee injury for volleyball players is “jumper’s knee” (patellar tendinopathy) due to repetitive jumping and landing on hard courts. This condition causes pain and stiffness just below the kneecap, often after practices or games. A physical therapist can help identify weaknesses or training habits that contribute to the problem and guide strategies for relief.
4. Shoulder Injuries
Overhead serving, spiking, and blocking put heavy demand on the shoulders. Overuse and inadequate rest can lead to these common shoulder injuries in volleyball players:.
- Rotator cuff tear – sharp or aching pain, often in the back or top of the shoulder.
- Labral tears –locking, clicking, popping or aching pain in the shoulder joint.
- Shoulder instability – pain, weakness, or loss of power from repetitive overhead motion.
Physical therapy can often help restore strength and mechanics. Severe tears may require surgical evaluation, but most players improve with guided rehab and rest.
5. Wrist, Hand, and Finger Injuries
Volleyball players are prone to jams, fractures, or dislocations of the wrists, hands, and fingers from ball impact, collisions, or net contact. Pain, swelling, and loss of motion should always be checked quickly to prevent long-term damage.
6. Lower Back Pain
Jumping, twisting, and diving all put stress on the back. This can lead to strained muscles, ligament tears, and even stress fractures. Proper core strengthening exercises, maintaining good posture, and avoiding excessive strain are essential for preventing and mitigating lower back pain.
Athletes may also notice stiffness after matches, soreness that builds with repetitive jumping, or pain when arching or twisting the back. If pain persists or radiates into the legs, it’s best to see a physical therapist to rule out more serious issues.
Tips to Protect Your Lower Back
- Stretch regularly: Focus on hamstrings, hip flexors, and lower back muscles.
- Build core strength: Strong abs and glutes provide stability and take pressure off the spine.
- Practice good posture: Avoid excessive arching when jumping or serving.
- Prioritize recovery: Schedule rest days and allow time for the spine to recover between practices.
Common Mechanisms of Injury in Volleyball
Every movement in volleyball comes with its own risk:
- Jumping and Landing: Repeated take-offs and landings put stress on knees and ankles, increasing the risk of sprains and tendonitis.
- Overhead Motions: Serving and spiking can strain the shoulder, leading to rotator cuff irritation or tendon inflammation.
- Quick Direction Changes: Diving for balls or shifting laterally can put pressure on ankles and knees.
- Ball Contact: Fingers and wrists are vulnerable during blocks and sets, leading to sprains or jams.
Understanding these patterns is the first step to smarter training and fewer injuries.
How to Prevent Injuries in Volleyball
Like any sport, volleyball injury prevention comes down to smart training, recovery, and technique. Key elements include:
- Proper warm-ups and cool-downs
- Gradual strength training for ankles, hips, core, and shoulders
- Proper nutrition, hydration, and sleep habits
- Adequate rest and recovery time
Protective Gear and Equipment That Help Prevent Injuries
While no equipment can prevent every injury, the right equipment can make a difference:
- Ankle Braces or Supportive Tape: Reduce the risk of ankle sprains during landings.
- Knee Pads: Protect against impact injuries from diving and sliding.
- Proper Footwear: Volleyball-specific shoes provide grip and cushioning to reduce stress on joints.
- Shoulder Support or Bands: Useful during rehab or for athletes with a history of shoulder strain.
Simple additions like these can go a long way in preventing common volleyball injuries.
What to Do If an Injury Happens
Even with prevention, injuries can still occur. Responding quickly helps limit damage and speed recovery:
- Rest and Protect: Stop playing immediately to avoid worsening the injury.
- Ice and Elevation: Helps reduce swelling in the first 24–48 hours.
- Seek Professional Guidance: A physical therapist can evaluate the injury and recommend safe exercises for recovery.
- Gradual Return to Play: Don’t rush back. Follow medical advice and return in stages to avoid reinjury.
How Physical Therapy Can Help
Physical therapists are movement experts. At Ivy Rehab, our PTs evaluate athletes as a whole – not just the injured area – to identify weaknesses, mechanics, or training gaps that may contribute to injury. We design individualized plans to reduce pain, restore function, and lower the risk of injury.
Ready to get back on the court? Ivy Rehab Rehabilitation Physical Therapy is here to support your recovery and keep you playing strong.
Article By: Anne Diaz-Arrastia, PT, DPT, OCS
Anne Diaz-Arrastia, PT, DPT, OCS began her physical therapy career four years ago. Anne loves working with the active sports population and believes in the importance of providing individualized care that is specific to the activity and sport her patients love. She currently specializes in sports, orthopedics, vestibular, and concussion management. Anne enjoys working with patients of all activity levels and ages to help them reach their goals of living life just the way they envision. She currently treats patients at The Training Room in Haddonfield, NJ.
