Staying Healthy on the Court: Decreasing the Risk of Volleyball Injuries

Volleyball is one of the most popular sports for young athletes, especially at the high school level. It’s fast, competitive, and demands powerful jumping, quick direction changes, and split-second reactions. With all of that movement comes an increased risk of injury, particularly in the lower body.

Let’s break down what athletes and families need to know, and more importantly, what you can do to stay healthy all season long.

Common Types of Volleyball Injuries

Volleyball injuries generally fall into two categories: overuse injuries, which develop gradually over time, and acute injuries, which happen suddenly during play.

About 50–60% of all volleyball injuries occur in the lower extremities, with the ankle and knee being the most commonly affected areas.

Why Ankle Sprains Are So Common

Ankle sprains are the most frequent injury in volleyball, making up nearly half of all cases. Most occur at the net when an athlete lands on another player’s foot.

The majority are inversion sprains, where the ankle rolls inward. These injuries often lead to the most missed playing time, making them especially impactful for athletes during the season.

Understanding Knee Injuries in Volleyball

Knee injuries are also very common, with patellar tendinopathy (jumper’s knee) being the most frequent.

This overuse injury is caused by repetitive jumping and landing and is especially common in:

• Female high school and college athletes

• Players training on hard surfaces

• Athletes who have recently increased their jump volume

Other knee-related injuries can include:

• Meniscus tears

• ACL injuries

• Stress fractures

• Muscle and tendon strains

The Role of Jumping and Landing

Volleyball places significant stress on the body due to the repetitive nature of jumping and landing.

Higher volumes of these movements increase strain on the knees and ankles, especially when athletes land on one leg, which creates greater forces than landing on two feet.

Poor mechanics during the approach, takeoff, or landing phases can further increase injury risk.

When Injuries Are Most Likely to Happen

Timing within the season plays a major role in injury risk.

• Games tend to have higher injury rates than practices

• Preseason often sees a spike due to sudden increases in workload

• Fatigue and overuse are major contributors

In fact, nearly half of all volleyball injuries are non-contact, meaning many are preventable.

How to Reduce the Risk of Volleyball Injuries

The good news: many volleyball injuries may be avoided with the right approach.

1. Prioritize a Dynamic Warm-Up

A strong injury prevention program starts with a dynamic, movement-based warm-up. This helps:

• Improve muscle activation

• Increase joint stability

• Enhance movement control

2. Build Strength and Stability

Strength training is essential for controlling the body during high-impact movements. Focus on:

• Core strength

• Hip and glute development

• Single-leg stability

3. Train Balance and Body Awareness

Balance and neuromuscular training play a key role in reducing injury risk, especially for ankle sprains. These improve:

• Body awareness

• Reaction time

• Joint stability

4. Focus on Proper Technique

Technique is one of the biggest factors in injury prevention. Athletes should emphasize:

• Controlled, two-footed landings

• Efficient approach and takeoff mechanics

• Proper blocking form

5. Manage Training Load

Sudden increases in jumping volume, especially during preseason, can significantly increase injury risk. Gradually build intensity and be mindful of training surfaces.

What to Do If an Injury Occurs

Unfortunately, not all injuries can be prevented. If an injury does happen, proper rehabilitation is critical.

Returning too quickly or skipping key steps is one of the biggest contributors to reinjury. A well-rounded rehab program should include:

• Strength training

• Balance work

• Sport-specific movement drills

For athletes with a history of ankle sprains, bracing can help reduce reinjury risk, but it should always be paired with ongoing strength and stability training.

When to Seek Help

Athletes should be evaluated by a physical therapist if they experience:

• Persistent knee pain

• Repeated ankle sprains

• Pain with jumping or landing

• Swelling or instability

Early intervention can prevent small issues from becoming long-term problems.

The Bottom Line

Volleyball injuries are common, but many may be preventable.

Training smart, focusing on technique, using proper warm-ups, and addressing small aches early can make a significant difference over the course of a season.

The goal isn’t just to get through the season, it’s to keep athletes healthy, strong, and performing at their best long-term. A little prevention now can save months of rehab later.