Volleyball is an intense sport that demands agility, precision, and repetitive overhead movements. These repeated motions—such as spiking, serving, and blocking—put significant stress on the shoulder joint. As a result, many volleyball players experience shoulder pain at some point in their careers. Studies show that 80% of volleyball shoulder injuries are linked to spiking movements, most of which stem from overuse. Furthermore, the lifetime shoulder pain prevalence among volleyball players older than 18 ranges between 37.9% and 52%.
Understanding the common causes of volleyball shoulder pain and how to treat and prevent them is crucial for players who want to stay at peak performance while reducing their risk of injury.
Anatomy of the Shoulder
The shoulder is a highly mobile yet unstable joint, making it particularly prone to injuries, especially in sports that involve repetitive overhead movements like volleyball. It is made up of three key bones—the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone)—which work together to allow a wide range of motion.
Several key muscles and structures provide stability and movement:
- Rotator Cuff: The rotator cuff is a group of four muscles responsible for stabilizing the shoulder joint and allowing controlled, smooth overhead motions. These muscles play a crucial role in preventing shoulder dislocations and reducing strain during repetitive volleyball movements like spiking and serving.
- Bursa: The bursa consists of small, fluid-filled sacs that act as cushions between bones, tendons, and muscles, reducing friction during movement. When irritated or inflamed due to repetitive overhead actions, the bursa can cause shoulder pain, stiffness, and limited mobility.
- Labrum: The labrum is a ring of cartilage that helps deepen the shoulder socket, providing stability and support to the arm bone. A torn or damaged labrum can lead to shoulder instability, pain, and a decreased range of motion, especially in athletes performing frequent overhead motions.
Because volleyball involves repetitive overhead movements, these structures are frequently strained, leading to pain and injury.
Causes of Volleyball Shoulder Pain
Volleyball shoulder pain is often caused by repetitive overhead movements such as spiking, serving, and blocking, which strain the shoulder joint excessively. Overuse injuries, poor technique, and muscle imbalances can lead to inflammation, weakness, and restricted mobility, increasing the risk of chronic pain and long-term damage.
Rotator Cuff Tendonitis or Tear
Overusing the rotator cuff muscles can lead to tendonitis (inflammation) or even tears. Volleyball players often develop rotator cuff issues due to excessive spiking, serving, and blocking. Symptoms include pain, weakness, and reduced range of motion.
Bursitis
Shoulder bursitis occurs when the bursa sacs become inflamed due to repetitive overhead movements. This condition leads to pain, swelling, and tenderness in the shoulder, making it difficult to lift the arm.
Shoulder Impingement Syndrome
This occurs when the rotator cuff tendons become pinched between the shoulder blade and upper arm bone. Symptoms include pain when raising the arm, stiffness, and reduced mobility. Impingement is common in volleyball players who frequently spike the ball.
Scapular Dyskinesis
Scapular dyskinesis refers to abnormal movement of the shoulder blade, which can cause instability and pain. Poor posture, muscle imbalances, and overuse contribute to this condition, leading to shoulder dysfunction and increased risk of injury.
Other Contributing Factors to Volleyball Shoulder Pain
Beyond direct injuries, several underlying factors can contribute to volleyball shoulder pain, including poor technique, inadequate warm-ups, and muscle imbalances. These issues can lead to shoulder instability and increased strain, making players more susceptible to overuse injuries and discomfort over time.
Poor Technique
Incorrect arm positioning when spiking, serving, or blocking can strain the shoulder muscles and lead to injuries over time. Repeated stress on the shoulder joint without proper mechanics increases the risk of inflammation, impingement, and long-term damage.
Lack of Warm-up and Cool-down
Skipping warm-up and cool-down routines can make the shoulder muscles more prone to injury. Without proper preparation and recovery, muscles remain tight, reducing flexibility and increasing the likelihood of strains or overuse injuries.
Muscle Imbalances
Strong anterior (front) shoulder and weak posterior (back) muscles can lead to poor biomechanics and increased injury risk. This imbalance can cause improper shoulder movement, impingement, and rotator cuff strain during volleyball activities.
Poor Posture
Slouching or rounded shoulders can lead to shoulder instability, making players more susceptible to pain and injuries. Over time, poor posture alters shoulder mechanics, placing excessive stress on the rotator cuff and surrounding structures.
How to Treat Volleyball Shoulder Pain
Effective volleyball shoulder pain treatment focuses on reducing inflammation, restoring mobility, and strengthening the shoulder to prevent future injuries. A combination of rest, ice therapy, stretching exercises, and physical therapy can help players recover and safely return to the game.
Rest and Activity Modifications
Reducing or modifying activities that aggravate shoulder pain is crucial for recovery. Gradually reintroducing volleyball movements with proper mechanics can prevent further strain and allow the shoulder to heal.
Applying Ice
Applying an ice pack to the shoulder for 15-20 minutes several times a day can help reduce inflammation and pain. Ice therapy is most effective immediately after activity or injury to minimize swelling and discomfort.
Stretching Exercises
Gentle stretching helps maintain flexibility and reduce stiffness. Effective stretches include:
- Cross-body shoulder stretch: The cross-body shoulder stretch helps improve flexibility and relieve tension in the deltoid and rotator cuff muscles. To perform this stretch, bring one arm across your chest and use the opposite hand to gently pull it closer, holding for 15-30 seconds.
- Overhead triceps stretch: The overhead stretch targets the triceps and shoulder stabilizers, improving mobility for overhead movements. Raise one arm overhead, bend the elbow to reach your upper back, and apply a gentle stretch with the opposite hand.
- Pendulum swings: These help improve shoulder mobility and circulation while reducing stiffness. Lean forward slightly, let one arm hang relaxed, and gently swing it in small circular motions to promote flexibility and pain relief.
NSAIDs (Nonsteroidal Anti-Inflammatory Drugs)
Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation, but they should be used cautiously and under a doctor’s guidance. Long-term or excessive use of NSAIDs may lead to gastrointestinal issues or other side effects, so it’s important to follow dosage recommendations.
Physical Therapy
Working with a physical therapist at OrMobility Physical Therapy & Performance can help address muscle imbalances, improve mobility, and strengthen the shoulder to prevent recurring pain. Physical therapy focuses on targeted exercises, manual therapy techniques, and movement corrections to restore proper shoulder function. By identifying the underlying cause of shoulder pain, therapists create personalized rehabilitation programs that gradually rebuild strength and flexibility without aggravating the injury.
In addition to rehabilitation, physical therapy plays a crucial role in injury prevention for volleyball players. Strengthening the rotator cuff, scapular stabilizers, and shoulder muscles improves overall stability and reduces the risk of future injuries. OrMobility Physical Therapy & Performance provides sport-specific training and corrective techniques to help players refine their movements and maintain long-term shoulder health.
Preventing Volleyball Shoulder Pain or Injuries
Preventing volleyball shoulder pain or injuries requires a proactive approach that includes proper warm-ups, strength training, and correct technique. By focusing on shoulder stability, flexibility, and muscle balance, players can reduce strain on the joint and minimize the risk of overuse injuries.
Proper Warm-up and Cool-down
A structured warm-up routine, including dynamic stretches and mobility exercises, can help prevent shoulder injuries. Similarly, a cool-down routine with gentle stretches reduces muscle tension post-game.
Strength Training
Building shoulder and upper body strength improves stability and reduces injury risk. Key exercises include:
- Rotator cuff strengthening with resistance bands: Using resistance bands for rotator cuff exercises helps strengthen the small stabilizing muscles in the shoulder, reducing the risk of injury. External and internal rotations improve shoulder control and endurance for overhead volleyball activities.
- Scapular retraction exercises: Scapular retraction exercises focus on strengthening the muscles around the shoulder blades, promoting better posture and stability. Simple exercises like band pull-apart or seated rows help align the shoulders properly, reducing unnecessary strain on the joint.
- Shoulder presses with light weights: Performing shoulder presses with light weights helps build overhead strength without overloading the joint. Controlled movements ensure proper muscle activation, improving power and endurance for volleyball actions like spiking and blocking.
Correct Technique
Proper spiking, serving, and blocking mechanics reduce shoulder strain. Players should refine their technique with a coach or physical therapist.
Listen to Your Body
Ignoring early signs of shoulder pain can lead to chronic injuries. If pain persists, seek treatment early to prevent long-term damage.
When to See a Physical Therapist
If you experience shoulder pain after volleyball, limited range of motion, or difficulty playing, it’s time to consult a physical therapist. A professional evaluation at OrMobility Physical Therapy & Performance can help identify the root cause of the pain and provide a customized treatment plan for a safe return to the sport.
Discover How OrMobility Physical Therapy Can Help Your Shoulder Pain
At OrMobility Physical Therapy & Performance, we specialize in shoulder pain treatment for athletes, including volleyball players. Our expert team provides:
- Individualized rehabilitation programs
- Manual therapy techniques
- Targeted strength and mobility exercises
- Injury prevention strategies
If you’re struggling with shoulder pain from volleyball, don’t let it sideline you. Request an appointment today and get back to peak performance!
Conclusion
Shoulder pain is common among volleyball players, but early intervention and proper treatment can prevent long-term issues. Understanding the causes of shoulder pain, making necessary adjustments, and seeking physical therapy can help you stay active and pain-free on the court.
FAQs
What helps shoulder pain from volleyball?
Rest, ice, physical therapy, and strengthening exercises can help reduce pain and promote recovery. Addressing muscle imbalances, improving shoulder stability, and modifying activity levels can prevent further strain and long-term damage.
How do you protect your shoulder in volleyball?
To prevent injuries, use proper technique, perform shoulder-strengthening exercises, and follow a structured warm-up and cool-down routine. Maintaining good posture, avoiding overuse, and listening to your body’s signals can also help reduce the risk of shoulder pain.
What are the exercises for shoulder injury prevention in volleyball?
Exercises like banded external rotations, scapular retractions, and overhead stretches can help maintain shoulder health and reduce the risk of injuries. Strengthening the rotator cuff, improving scapular stability, and maintaining flexibility are key factors preventing shoulder pain in volleyball players.