Overuse Injuries in Volleyball and Basketball

With sports slowly being given the green light, volleyball and basketball season is quickly approaching! With all of the excitement to get back into sports, it is important not to rush your body into heavy training right away, especially after almost two years off without organized sport.
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When getting back into practices and games, it’s important to have a properly programmed training schedule with adequate time for rest and recovery. Without a properly structured program and adequate recovery, overuse injuries may occur. Overuse injuries occur over time due to stress on the muscles, joints, and soft tissues without proper time for healing. They can occur by doing too much too soon, the body simply can’t recover in time before getting overloaded again.

Overuse injuries can also happen as a result of improper form. In these situations, muscles or joints are performing a repetitive movement that they may not necessarily be equipped for. An example of this would be a wrist strain from shooting a basketball in a player who doesn’t fully extend their elbow. Since they are not getting enough power from the triceps extending, the wrist flexors try to overcompensate for this improper form, resulting in an injury.

The following is a list of common overuse injuries in volleyball and basketball.

• Shoulder impingement syndrome
• Plantarfasciitis
• Wrist tendonitis
• Achilles’ tendinosis
• Shin splints​

Here are some great tips to help prevent overuse injuries this upcoming season.

• Warm-up and cool-down thoroughly before and after practices and games
• Wear proper shoes designed specifically for your sport
• Ensure proper technique by consulting with a coach, personal trainer, Athletic Therapist, or by watching film of yourself play
• If you have a minor, nagging pain, get it taken care of right away before it gets chronic and interferes with your performance
• Schedule proper recovery time into your training program
• Take care of yourself! This includes getting enough sleep, staying hydrated, and eating enough food to fuel your activities, remember; with increased activity means an increase in food to ensure proper gains.

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For more advice or exercise ideas, book in for a consult with an Insahyu Athletic Therapist today!
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