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Beyond The Game: Keeping Players Injury Free

2 min read

Updated: Mar 6


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Hey it's Leila, a grade 11 co-op student at Bespoke Therapy. I fell in love with the sport 8 years ago and have been playing ever since. I've also played beach volleyball for 4 years, and am the captain on my school's senior team. While I absolutely love the sport, I have had a number of injuries from it.


Volleyball is a high-impact sport that puts a lot of stress on the body. Many common injuries can be prevented with proper training, recovery, and treatment strategies. Whether you’re a casual player or a competitive athlete, understanding how injuries happen—and how to prevent them—enhances your performance to keep you on the court longer.


Common Injuries Athletes Experience


Ankle Sprains are the most common injuries in volleyball due to the significant impact absorbed during jumps, landings, and directional changes. These often occur when landing awkwardly, stepping on another player’s foot, or making a sudden lateral movement.

Symptoms: 

  • Swelling and bruising

  • Pain with movement or weight-bearing

  • Instability in the ankle joint

Treatment & Prevention

  • Acute phase: R.I.C.E. (Rest, Ice, Compression, Elevation) to reduce inflammation

  • Rehabilitation: Strengthening and balance exercises to improve stability

  • Prevention: Ankle taping or bracing and correcting movement mechanics

Jumper's Knee occurs with an athlete's repetitive jumping, which puts stress on the patellar tendon (soft tissue that connects the kneecap to the shinbone). Over time, this repetitive strain can lead to irritation and inflammation.  

Symptoms: 

  • Pain just below the kneecap, especially with jumping

  • Stiffness or tenderness when pressing on the tendon

  • Worsening pain after long periods of playing time 

Treatment & Prevention

  • Load management: Avoid excessive jumping 

  • Strengthening: Focus on quadriceps and hip/glute exercises 

  • Stretching & recovery: Foam rolling, stretching, and proper cooldown routines

Shoulder Injuries are very common for volleyball players because of the repetitive use from overhead serving, hitting and blocking.  Over time, this can cause irritation, tearing, or the breakdown of the tissue in the rotator cuff muscles.

Symptoms: 

  • Shoulder pain, especially during overhead movements

  • Weakness or limited range of motion

  • Cracking sounds during shoulder movements 

Treatment & Prevention

  • Strengthening: Shoulder stabilization exercises and rotator cuff conditioning

  • Mobility work: Stretching and proper warm-ups to maintain flexibility

  • Technique improvement: Working towards refining hitting mechanics

Lower Back Pain results from repeated jumping, twisting, and sudden movements that stress the lower back. This is especially common in volleyball, where explosive motions are crucial. These movements can strain the muscles and ligaments, and when combined with poor core stability and improper landing mechanics, the risk of lower back pain increases.

Symptoms: 

  • Dull or sharp pain in the lower back

  • Stiffness, especially in the morning

  • Pain that worsens with prolonged play or sitting

Treatment & Prevention

  • Core strengthening: To help stabilize the spine

  • Proper mechanics: Correct jumping and landing techniques

  • Massage: Soft tissue or deep friction 

Your Next Step: Book A Physiotherapy Appointment

Get started with one of Bespoke Therapy's experienced physiotherapists today. Give us a call at 416-939-7787, send us an email at info@bespoke-therapy.ca, or use our online booking system here: BOOK NOW.



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