Injuries in volleyball are on a par with injuries in badminton, basketball and tennis. Joint injuries are the largest single category of injuries. The most common is ankle sprain, with ankle and foot injuries totaling 30%, followed by finger and wrist injuries of 25%. About 60% of the injuries in volleyball hit the age group betweem 13 and 24 years old. Injuries in Men and Women are distributed equally.
- Warm-up Before starting any volleyball practice or game. You should perform a proper warm-up routine. A warm-up should consist of light cardio exercises, stretching, and dynamic movements to increase blood flow, flexibility, and reduce the risk of injury.
- Volleyball requires strong muscles, especially in the legs and upper body. You should engage in strength training exercises to build muscular endurance and prevent muscle imbalances that can lead to injuries.
- Proper technique is essential in preventing injuries. You should be trained in proper jumping, landing, and hitting techniques to avoid common injuries such as ankle sprains, ACL tears, and shoulder injuries.
- Pay attention to your body and do not push yourself too hard. Pain or discomfort should be addressed promptly to prevent injuries from becoming worse. Do not pressure yourself if you are partially injured. It only increases the risk of injury.
- Vary the workout to prevent repetitive strain injury. Repetitive strain injuries occur when the same motion or movement is repeated over and over again, leading to strain or damage to the muscles, tendons, and joints.
- Keep an eye on the recovery time or adjust the subsequent activity in intensity and scope.
- Meet your body's nutrient needs through proper diet. A well-balanced diet can help improve athletic performance, increase energy levels, and aid in recovery after workouts and matches.
- Rest and Recovery: Volleyball is a physically demanding sport that can cause muscle fatigue and strain. You should rest and recover between training sessions or games to allow their bodies to recover. Your body gets stronger during the period between the workouts - not during the workout.
- Wear the right footwear for indoor volleyball and wear protective gear. Appropriate protective gear such as knee pads and ankle braces to prevent injuries during matches or training sessions.
- Staying hydrated is important for performance and focus and injury prevention. You should drink plenty of water before, during, and after volleyball games and practices.