Don’t Get “Bumped” Off the Volleyball Court

Loyola Sports Medicine Tips

Loyola University Health System sports medicine physicians are dedicated to enhancing sports performance and getting people back in the game. Each season a LUHS sports medicine expert from our facility in Burr Ridge will offer tips to keep you safe and active. Dr. Pietro Tonino, MD, is the director of the Sports Medicine program for Loyola University Health System and is a professor in the Department of Orthopaedic Surgery and Rehabilitation at Loyola University Chicago Stritch School of Medicine. He has extensive experience in the evaluation and treatment of ACL injuries both in male and female athletes and implementation of prevention strategies for ACL injuries.

Don’t Get “Bumped” Off the Volleyball Court

Volleyball is a great way to get active with a group of friends. Whether you’re a part of a competitive team or just like taking part in a pick-up game ask yourself these questions to keep you safe on the court.

Is the court ready?

• Check the ceiling. There should be 23 feet of overhead clearance.
• Make sure all objects are cleared from the court. If inside check for portable basketball hoops and lighting fixtures, If outside look for tree limbs or other debris. Also, always check the ground to ensure there are no sharp objects or glass nearby.

Is my body ready?

• Warm up and stretch, especially your legs and shoulders. Research has shown that cold muscles are more prone to injury.
  • Do some jumping jacks, stationary cycling or walking in place for 3 to 5 minutes.
  • Then, slowly and gently, perform stretches. Hold each for 30 seconds.
• Drink plenty of water to keep hydrated. Though fall is here it’s still a good idea to wear sunscreen if playing outdoors.

Am I dressed appropriately?

• I talked about this in my last blog, but it’s important to wear knee pads. They protect you from injury when you fall or dive onto the court.
• Defensive pants, which are padded from hip to knee, can protect you from floor burns and bruises
• Lightweight shoes that provide good shock absorption and strong ankle and arch support are a necessity.

How’s my technique?

• Do not grab the net or hang on to supporters, this can cause the net to overturn and fall on you.
• Be sure to “call” the ball to reduce the chance of colliding with another player.

It’s also good to have a plan in place in case a medical emergency occurs. Each year more than 180,000 people are seen in hospitals and at doctors’ offices due to volleyball injuries.

Bump. Set. Spike!