Volleyball

Most Common Injuries

Volleyball is a limited contact sport that if played at all levels of skill and on multiple surfaces, which accounts for a large varieties of injuries that result from jumping, diving, and hitting the ball repetitively. The overuse injuries are the most common in the shoulder, knee, lower back and foot. The surfaces that volleyball is played on include sand, wood, and synthetic floors, concrete and grass. Getting to know your body's ability can enable you to prepare properly and get the most out out of every mile while avoiding these all to common injuries:

1. Pulled muscle. (Known as strains, these injuries can limit or end participation and may be caused by poor warm-up or fatique.)
2. Sprains and/or strains of the foot. (Caused by training techniques and/or footwear.)
3. Sprained knees and ankles. (Caused by poor landing positions)
4. Hip and back pain. (Causes are most often complicated and serious.)

More About Injuries

Treatment

The following first aid should be used for almost all athletic injuries: pulled muscles, sprained liagaments or broken bones. These guidelines should NOT be used instead of visting a doctor.

R.I.C.E.
• Rest- Stop using the injured bosy part the minute it is hurt. Use a sling, crutches or splint.
• Ice- The more blood that collects at the injury site the longer it will take to heal. Keep ice on for 20 minutes per half hour for the first 24 to 72 hours. Place a damp towel or dressing between the ice and skin.
• Compression- Wrap an elastic bandage firmly over the ice and around the injured body part. If cramping or throbbing occurs, unwrap at once.
• Elevation- Raise the injured part above your heart.

The R.I.C.E. program should be used for the first 24 to 72 hours after injury.

When you should see a doctor?

You know your body best. If intuition tells you that something is wrong, see your doctor. If you are in doubt, see your doctor.

1. Pain. Pain is natures way of saying don't do something. When it speaks, listen.
2. All joint injuries. All injuries to a joint or its ligaments should be examined by a physician. If they are not treated quickly, these injuries can become more serious.
3. Loss of function. If you cannot move an arm, leg, or any part of either, then you have lost function. Pain and/or deformity may be present.
4. Pain that lasts for more than two weeks. Persistent pain indicates something serious. If the degree of pain is constant or slightly improved, see your doctor.

Prevention

Modern volleyball training techniques have advanced tremendously in the decade. Volleyball requires a well-rounded combination of aerobic fitness, flexibility, strength, power, and agility. In addition, sport-specific skills such as passing, setting, hitting, digging, and blocking must be mastered. Players also must be trained to make rapid mental decisions and to maintain superb psychological concentration and focus during matches. A comprehensive trainging program involoves a variety of methods designed to provide both general conditioning of the athlete and enhanced skills. Proper equipment to reduce injuries is part of the training regimen. Knee pads should be torm to prevent the contact of the knee with the court. Regular stretching may also reduce injuries.

Keys to Proper Warm-up

1. Before stretching do a few light exercises to increase the blood flow within muscles.
2. Stretch-Examples of Stretching