Common Volleyball Injuries and Prevention

Ankle sprains, finger injuries and overuse pain in the knee or shoulder are common in volleyball. Preparation, clear landing space, balance and strength work, and suitable support after a previous sprain may reduce risk; they cannot prevent every injury. Stop when injured, seek assessment for warning signs, and return with an appropriate plan.

Most common acute injury

Ankle sprain

Also common

Finger injuries (setting, blocking)

Common overuse injuries

Jumper's knee, shoulder pain

Key prevention

Landing on your own side, warm-up, landing technique, balance training

Health note: General information, not medical advice. Young athletes should train under a qualified coach, and anyone with pain or an injury should see a doctor or physical therapist.

Common volleyball injuries

Ankle sprains and finger injuries are common acute volleyball injuries. Landing on another player’s foot can injure an ankle; contact with the ball can injure a finger ligament, tendon or bone. A swollen joint is not enough to identify the injury yourself.

Volleyball also causes overuse injuries from repeated jumping and hitting. The most common are jumper's knee (pain just below the kneecap) and shoulder pain in hitters and servers. Pain that keeps coming back during or after play is a warning sign: cut back on jumping or hitting and get it checked.

Growing players

In growing players, pain below the kneecap or at the heel can have several causes, including Osgood-Schlatter disease and Sever’s disease. These conditions affect growth areas stressed by running and jumping. Reduce painful activity and arrange assessment, especially if pain persists or the player limps; do not assume it is simply “growing pains”.

How to prevent volleyball injuries

• Check the court before play. Keep the floor dry, remove loose balls and obstacles from run-off areas, and check padding on posts and protruding equipment. Outdoors, look for uneven ground, stones and sharp objects. Know who provides first aid and how to summon local emergency help.
• Keep landing space clear. Practise balanced landings with your coach and avoid moving under a jumping teammate or opponent. Players should have room to land on their own side without another foot underneath them. Balance and strength work can be part of prevention; an injured ankle needs its own rehabilitation plan.
• Discuss support after an ankle sprain. A suitable brace or tape can help reduce repeat sprains, alongside rehabilitation. Ask a qualified clinician about fit and use; support is not permission to play through pain. See ankle braces.
• Learn to land, and warm up properly. Warm up before every practice and game: light cardio, then dynamic stretches and volleyball movements (approach jumps, arm swings, passing). See the warm-up guide. Injury-prevention programs that combine strength, plyometrics, balance and feedback on landing technique are recommended for young female athletes in jumping sports by the US National Athletic Trainers' Association (NATA), partly to lower the risk of ACL tears. See plyometrics for safe landings.
• Look after your hitting shoulder. Warm up your shoulder before you serve or hit, build shoulder and upper-back strength with strength training, and cut back on hitting and serving if the pain keeps coming back.
• Manage your jumping load. Practices and matches already include a lot of jumping. Mix up your training, and after a hard session, make the next one lighter.
• Practise hand position and controlled contact with your coach. Good technique cannot rule out a ligament, tendon or bone injury. Stop after an injury and seek assessment for swelling, deformity, numbness or loss of active movement; do not tape a painful finger just to continue playing.
• Wear the right gear: indoor volleyball shoes (see the men's and women's shoe guides) and knee pads.
• Rest, eat and drink enough. Your body gets stronger between workouts, not during them. Drink water before, during and after practice, and eat enough to fuel your training.
• Don't play through pain. Pain that keeps coming back is a signal to back off and get it checked. Playing through an injury can make it worse.

What to do if you get hurt

For an ankle injury, stop playing and protect the joint. Compression, elevation and cooling may ease symptoms; do not put ice directly on the skin. Trouble bearing weight, severe pain or swelling needs assessment. Follow your clinician’s advice about support, movement and return to play rather than assuming every sprain needs the same treatment.

A “jammed finger” can involve a ligament, tendon, fracture or dislocation. Stop playing and arrange assessment if it is swollen, deformed, numb, or will not actively straighten or bend. Do not force movement, try to put a dislocation back yourself, or tape it just to keep playing. Some tendon injuries need protected positioning, so follow a clinician’s instructions before starting exercises.

Get urgent medical help

Severe or worsening pain or swelling, or inability to bear weight, needs prompt assessment. A deformed joint or a limb that becomes numb, cold or blue/grey needs emergency care. Do not straighten or relocate it yourself. Use local emergency services if needed.

Suspected concussion: stop play

After a blow to the head or body, headache, dizziness or confusion can signal concussion. Remove the player immediately, arrange medical assessment and do not let them return that day. Call your local emergency number for unconsciousness, seizures, repeated vomiting, difficulty waking, increasing confusion or a worsening persistent headache.

Return with a plan

After an injury, follow your clinician’s advice about rehabilitation and gradual return to volleyball. Feeling better is not the same as being ready for a match. After concussion, medical approval and a supervised step-by-step return are needed; stop and contact the clinician if symptoms return.

Watch: common injuries, shoulder exercises and finger protection

These videos show general ideas, not a personal rehabilitation plan. Do not use exercises or finger taping to continue playing on an unexplained injury.

Videos: Hospital for Special Surgery, Elevate Yourself and Howcast on YouTube. Learn Volley is not affiliated with these channels.

Sources: AAOS ankle and finger injury guidance; BSSH mallet finger information. Injury type determines protection and movement advice. AAOS: ankle · AAOS: finger · BSSH · NATA · CDC HEADS UP

Additional references: court safety and common injuries; growth-related knee/heel pain; urgent injury and concussion warning signs. Source links checked 30 October 2026; this page has not been clinically peer-reviewed. sundhed.dk (Danish) · AAOS: volleyball safety · AAOS: growing knee · AAOS: growing heel · NHS: urgent injury signs · CDC: concussion warning signs

Evidence and scope checked 30 October 2026. These sources inform general principles; they do not certify this page as an individual training or treatment plan. AAOS: finger injury.

Frequently asked questions