Living near the ocean means plenty of options for outdoor fun and fitness. Although beach volleyball is a popular sport, it can leave you vulnerable to several injuries, especially if you aren’t a trained athlete. Before you hit the sand court, here’s some advice to help you stay safe and avoid a need for a serious sports medicine treatment.

3 Common Beach Volleyball Injuries & How to Prevent Them

1. Knee Complications

Your knees take a toll due to the sport’s sudden stops, pivoting, and jumping. About 30% of all beach volleyball injuries are related to the knee, such as ACL or MCL strains and torn cartilage. Direct impact from falls or overuse can also contribute to knee complications.

To prevent these injuries, build your balance and land jumps properly by positioning your knees over the toes. Additionally, several exercises, such as lunges, squats, and bridges, will strengthen leg muscles, which will help you avoid injury.

2. Shoulder Injuries

Beach volleyball requires moving your arms overhead to make shots or block the ball, and repeating these motions causes shoulder injuries. Sports medicine doctors frequently treat players with rotator cuff injuries, which occurs when the muscles surrounding the shoulder joint are damaged. In some cases, this issue causes frozen shoulder, a condition in which an athlete has a limited range of motion in the joint.
 

To prevent injury, know your fitness limits, and avoid overuse from repetitive motions. Add shoulder strengthening exercises to your normal fitness routine, such as arm reaches and external rotations.

3. Hand & Wrist Sprains

Since these body parts are typically used to maneuver the ball, players are at an increased risk of sprains, strains, dislocations, and fractures in the hands and wrists. The most common cause of these injuries is poor technique, which can be corrected with proper training and practice. Since the hands and wrists are vital to playing volleyball, avoid participating if you’re injured and see a sports medicine specialist to get you back on the court.

If you’ve been injured while playing beach volleyball, contact the skilled team at IMUA Orthopedics, Sports & Health in Honolulu, HI. These sports medicine specialists offer comprehensive care for patients of all ages across Oahu, and they’ll support athletic journey by creating personalized nutritional guidelines and exercise plans. Visit their website to learn more about how they help athletes, or call (808) 521-8170 to schedule an appointment.