Believe it or not, volleyball is one of the top five sports played worldwide. Whether your experience is limited to gym class, the beach, or competing at a high level, most of us have had the opportunity to try this sport. What makes volleyball unique is its accessibility. Although the primary season up north is in the fall, the sport extends far beyond that. As an indoor sport, volleyball continues throughout the year, with travel seasons picking up from January to May, summer workouts beginning immediately after, and pre-season starting in August. Essentially, volleyball is a year-round commitment. Given this continuous play and the repetitive motions involved, it’s important to consider which injuries are most common, why they happen, and what to do able them.
Let’s start with the shoulder. As a former setter, I’ve experienced my share of shoulder issues. Shoulder pain in this sport is most often associated with the swing, affecting the accuracy and speed of the athlete’s serve or hit. Others feel pain when positioning themselves to set the ball. But why does this happen? To generate maximum force, the shoulder is typically placed in extreme external rotation before snapping back to create power—especially for outside and middle hitters. This intense movement, repeated over and over, can lead to overuse injuries.
Specialized hitters in volleyball can take over 100 swings in a single practice. Add weekend tournaments, weekday games, and extra practices, and shoulder pain becomes almost inevitable. The shoulder injuries I see in volleyball players are similar to those in baseball, often leading to rotator cuff tendinopathy or shoulder impingement.
The rotator cuff, a group of muscles that stabilize the shoulder joint, is constantly stressed in volleyball due to the sport’s repetitive max rotational forces. Overworking these muscles without proper care can lead to irritation, inflammation, and eventually tendonitis. If left unchecked, this can progress to a tear, potentially ending an athlete’s career.
Shoulder impingement is also common due to the extreme external rotation during swings, similar to baseball. The arm bone can “slam” into the shoulder’s front muscles, causing a pinching sensation. With repeated forceful movements, the risk of injury increases.
But is your sport the sole cause of these issues? Not necessarily—everyone’s body responds differently. While many physical therapists recommend rotator cuff strengthening for tendonitis, it’s important to question this approach. Why strengthen an already inflamed area? Instead, let’s focus on the root cause.
Both rotator cuff tendonitis and shoulder impingement often stem from insufficient movement of the shoulder blade (scapula). Think of the shoulder joint as a golf ball on a tee—without a stable foundation, the ball (your arm bone) won’t sit properly in the socket. As your arm moves, the scapula should elevate, rotate upward, and posteriorly tilt. Without these movements, the shoulder can become misaligned, leading to injury.
This may sound alarming, especially for specialized athletes, but the good news is that it’s preventable. Strengthening the rotator cuff alone can reinforce bad habits, so it’s crucial to train other muscles as well. For example, the serratus anterior, known as the “boxer’s muscle,” helps with scapular movement, and exercises like Serratus Punches can prime the shoulder before a match. Prone Swimmers are another great exercise to promote healthy scapular movement and reduce the risk of impingement or tendonitis.
Additionally, general mobility is crucial for all athletes, especially volleyball players. Thoracic spine mobility, in particular, plays a key role in generating power during swings. If your thoracic spine lacks rotational mobility, it can hinder your follow-through, reducing both power and accuracy. Try incorporating Thoracic Mobility Drills to address this.
Give these a go and let us know what you think! We pride ourselves on specialized care, and being athletes ourselves, we get the uncertainty of being withheld from your sport. Let’s make sure you stay on top of your health 100% of the time and get to the root cause ASAP. CLICK HERE if you’d like to schedule a visit with us and solve your pain FOR GOOD.
Thanks for reading,
Dr. Marissa