Playing volleyball is a great way to stay active and healthy, but like any sport, it comes with the risk of injury. Volleyball players are particularly prone to foot and ankle injuries due to the high-impact nature of the sport, and we often see volleyball players dealing with injuries from the tough indoor volleyball surface.
Here's a a few of the most common volleyball injuries, and what you can do about them.
1. Ankle Sprains
Ankle sprains are the most common injury for volleyball players. They occur when the ankle twists or turns in an unnatural way, causing damage to the ligaments. Ankle sprains can be prevented by wearing proper footwear and taking the time to stretch before each game. Lasso Compression Socks can also provide additional support to the ankle, helping to prevent sprains. Other solutions include taping and bracing, although these both become cumbersome if used on a daily basis.
2. Plantar Fasciitis
Plantar Fasciitis is an inflammation of the tissue that runs along the bottom of the foot. It is caused by overuse and can be prevented by wearing shoes with good arch support and stretching the foot before and after playing. Lasso Compression Socks can also help to treat Plantar Fasciitis by providing arch support and compression at the plantar fascia, as well as by reducing swelling in the foot. Other solutions include taping or plantar fasciitis sleeves.
3. Stress Fractures
Stress fractures are small cracks in the bone that are caused by repetitive stress. They can be common in volleyball players due to the repetitive jumping and landing involved in the sport. Stress fractures can be prevented by gradually increasing the intensity of your workouts and taking the time to rest when needed. If you get one of these, it definitely takes time to heal. Don't rush this process or a single injury can become a recurring, nagging injury quickly.
4. Achilles Tendinitis
Achilles Tendinitis is an inflammation of the Achilles tendon, which connects the calf muscle to the heel bone. It is caused by overuse and can be prevented by stretching the calf muscle before and after playing. Lasso Compression Socks can also help to prevent Achilles Tendinitis by reducing the strain on the Achilles tendon. Achilles injuries take time to heal, so this is one that requires a lot of patience. If your volleyball player experiences lingering tightness in their Achilles, it's worth taking the rest that their body is asking for.
Volleyball players are often at-risk of foot and ankle injuries, but there are steps that can be taken to prevent them. Wearing proper footwear, stretching, and taking rest days when needed can all help to reduce the risk of injury.
And remember, a big part of injury prevention comes from the daily stretching and taking care of your body before and after you play. The little things can go a long way.
Thoughts on Prevention
The best way for a volleyball player to approach injury prevention is to truly build an understanding for how their body feels and begin to address movement and muscle imbalances from a fundamental level. Motions like simple squats, taking the extra time to stretch after practice, and finding ways to warm up the body at the beginning of the day are all critical when it comes to injury prevention.
Additionally, products like Lasso Socks, smart insoles that improve proprioception, sleeves and braces that improve proprioception, can all be effective against an injury.