Quick Tips: How to stay injury free
Nothing is more deflating than an injury that shortens or ends your volleyball season. While there is no guaranteed way to guard against injury, here are three quick tips to help volleyball players stay healthy and free from injury this season:
Prevention: Volleyball players are most likely to suffer ankle injuries because of all the jumping at the net and directional changes. So whether you have weak or strong ankles, taking preventative steps can help avoid injury. Start with the shoes. Opting for higher court shoes will give ankles more support. Pick a shoe that provides good support. Spend a few minutes speaking with a physician or a knowledgeable salesperson as to whether a player’s foot turns in or out. A strong ankle starts with a solid shoe. Asic makes so many great volleyball shoes in a variety of styles and colors. If you have a player or are a coach who likes a uniform look, be sure to put thought into which shoe you pick. Also, ankle braces are still the premiere way to prevent ankle injury. There are soft like Activ Ankle that still provides great range of motion. Likewise there are popular braces that have a hard style similar to an aircast. While the braces aren’t a guarantee, they are another way to protect this vulnerable area.
Many players are turning to kinesiology tape. This method has great benefits if applied correctly. Rely on a physical therapist or trainer for tips on when and how to use it to properly support muscles and joints. Likewise, athletic tape on the fingers of blockers is a great way to prevent the less serious jammed finger.
Strength / Flexibility: The physical strength of players can have a big impact on their likelihood of injury. Athletes who are more physically fit not only get injured less, but if they do, they recover faster. Hopefully players come into the season in game-ready shape, but if not, the preseason is a perfect time build strength. This includes incorporating exercises that work major muscle groups. However, don’t forget the smaller muscles too. Many female athletes forget to spend time stretching and strengthening hamstrings. Having a lack of strength or tightness in the hamstrings can lead to all sorts of problems. If you have players who can’t touch their toes (standing or sitting), try implementing 5-10 minutes or stretching to a practice routine.
Today’s players base everything on how hard they can do it: serve and hit. It’s no surprise then, that the shoulders have a hard job all season long. Most players to know about or pay attention to their rotator cuff until it is too late. To avoid tears or strains on the rotator cuff, use athletic bands to strengthen it. The Mayo Clinic website provides descriptions and pictures of exercises. When working this part of the body, remember you don’t want it to hurt-start with light bands and low reps.
Recovery: This may sound obvious, but yet there are many benefits to adding recovery routines to your team. Ice is an athletes’ best friend. Yet, so many players and coaches only get ice “after” an injury. Checking in with players about aches and pains will help pin-point who could use ice to recover and reduce swelling. Many teams are lucky to have athletic trainers on site to help distribute ice and you will notice they usually have more than enough bags of ice prepped for players. Be sure to use them.
Now, even if just as a reminder, continue to stress the importance of sleep before and after big matches. The body needs the time to rest and recover. Be mindful of demanding times in the season and purposely plan practices that allow for rest and recovery. Some ideas include: visualization, team building, ball massages, homework practices, or watching game tape.
Injuries can’t be avoided but these quick tips can help your team stay strong, healthy and successful this season.
Mayo clinic links: