Volleyball
Pain during Volleyball
What are the causes and what can help alleviate it
Bump, smash, dig – and sometimes pain? Unfortunately, both minor and major injuries are as much a part of volleyball as the ball and the net. Not only can these issues dampen your enjoyment of the game and team spirit, but they can also impair your performance on the court. Don’t worry, though – we’ll take a close look at what causes pain and what you can do to avoid it.
Volleyball places great demands on your body – and sometimes it gets overstressed. In many cases, problems during volleyball can be attributed to injuries. According to studies, ankle injuries make up 30–45% of the most frequent acute injuries in volleyball. Knee injuries (affecting the patellar tendon, meniscus, and ligaments) are reported as the second most common type of injury and are often caused by overexertion. Overall, 20–30% of all injuries affect the knee. Other areas prone to injuries during volleyball include the shoulder, fingers, and back.1;2;3
Why Do Injuries Occur?
The causes of pain and injuries are varied and can even exacerbate one another. The most common reasons include:
- Inadequate warm-up and stretching
- Incorrect jumping, hitting, and landing techniques
- Muscular imbalances and a lack of strength in key muscle groups
- Overexertion caused by excessive training intensity or insufficient recovery
How to Prevent Injuries
Injuries during volleyball are not uncommon – but you can prevent them with the proper preparation and equipment. Since the 1970s, various studies have shown that external supports such as knee protectors, braces, and taping can significantly reduce the risk of injury (especially the risk of twisting an ankle). Even if you’re already injured, these measures can help accelerate healing, as substantiated by further research on functional treatment strategies focused on the ankle.4; 5; 6
Other Causes of Pain during Volleyball
Not all discomfort is caused by injuries. The following factors can also contribute to pain during volleyball:
- Sore muscles: Intense strain can lead to muscle overexertion.
- Chronic tension and trigger points: Often found in the shoulder, neck, and back areas.
- Mental factors such as stress: These can result in tense muscles and reduced concentration.
Tips from the Pros: How to Combat Pain and Injuries
The good news is that with proper preparation and the right equipment, you can prevent injuries during volleyball and reduce pain. Here are our top tips:
- Ankle Supports: They can significantly reduce the risk of twisting – both for prevention and post-injury care.2
- Taping Systems: Combine the benefits of support and taping in one system.
- Knee Protectors and Supports: Stabilize your knee and reduce strain, such as with the Bauerfeind Sports Knee Support or Compression Knee Support.
- Torso Stability: For example, with the Bauerfeind Sports Back Support.
- Warm-up Exercises and Stretches: Prepare your body with dynamic exercises like jumping jacks, arm circles, and hip circles.
- Strength Training: Specifically build up the muscles in your torso, legs, and shoulders. Exercises such as planks, squats, or even walking up a wall into a handstand can help prevent overstrain.
- The Correct Technique: Continuously work on your jumping, hitting, and landing techniques to avoid improper movements.
- Recovery: Ensure your body gets enough rest, quality recuperative sleep, and a balanced, protein-rich diet.
- Mental Training: Focus and mindfulness not only boost your mental fitness but also reduce stress and the risk of injuries.
Conclusion: Fit and Pain-Free during Volleyball
Volleyball is a dynamic team sport that demands a lot from you – both physically and mentally. With the right preparation, proper technique, and suitable equipment, you can prevent injuries and continue enjoying the game. This includes using supports for the knee and ankle, adequately preparing before matches, cooling down afterward, and perfecting your technique. Start your safe volleyball training today and check out our shop for products that can help you!
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List of sources
1 Bahr, R., & Reeser, J. C. (2003). Injuries among world-class professional beach volleyball players. The American Journal of Sports Medicine, 31(1), 119–125.
2 Reeser, J. C., Verhagen, E., Briner, W. W., Askeland, T. I., & Bahr, R. (2006). Strategies for the prevention of volleyball related injuries. British Journal of Sports Medicine, 40(7), 594–600.
3 Chang, C. et al. (2014). Analysis of NCAA Injury Surveillance Data for Volleyball. Journal of Athletic Training (Datenbank-Auswertung).
4 Garrick, J. G., & Requa, R. K. (1973). Role of external support in the prevention of ankle sprains. Medicine & Science in Sports, 5(3), 200–203.
5 Lin, C. F., Huang, C. H., Huang, S. F., Tsai, W. C., Lee, P. Y., & Jan, M. H. (2008). The effect of wearing a knee brace or patellar taping on the performance of healthy female volleyball players. Journal of Science and Medicine in Sport, 11(6), 444–451.
6 Kerkhoffs, G. M. M. J., Struijs, P. A. A., Marti, R. K., Blankevoort, L., Assendelft, W. J. J., & van Dijk, C. N. (2002). Different functional treatment strategies for acute lateral ankle ligament injuries in adults. Cochrane Database of Systematic Reviews, (3), CD002938.