Spike Without the Strain: Injury Prevention Tips for Beach Volleyball

Beach volleyball is one of summer’s most exciting and physically demanding sports. Between jumping, diving, sprinting, and hitting, it offers a full-body workout that challenges strength, coordination, and endurance. But with all that dynamic movement on an unstable surface, injury risks are real—especially to the shoulders, knees, ankles, and lower back.

As physical therapists, we often see volleyball-related injuries that could have been prevented with better warm-ups, mobility, and strength training. Whether you’re a casual beach player or a competitive athlete, here’s how to keep your body safe and game-ready all summer long.

Common Beach Volleyball Injuries

Understanding the most frequent injuries helps you take the right steps to prevent them:

• Ankle sprains from landing awkwardly on sand or another player’s foot

• Shoulder overuse injuries (like impingement or rotator cuff strain) from repetitive spiking or serving

• Knee pain (especially patellar tendinitis) from jumping and sudden stops

• Low back strain from twisting, diving, or poor posture

• Finger injuries from blocking or awkward ball contact

1. Always Warm Up First

Beach volleyball is explosive. Going in cold increases the risk of muscle pulls and joint injuries. Before your match:

• Do dynamic stretches like arm circles, hip openers, and leg swings

• Perform light cardio (jumping jacks, jogging) to raise your heart rate

• Include movement-specific drills like quick footwork, lunges, and shoulder warm-ups

🟢 PT Tip: Sand adds resistance—so even warm-up movements should be slower and more mindful to avoid rolling an ankle early on.

2. Strengthen Key Muscle Groups

A solid strength base helps absorb impact and prevent overcompensation injuries. Focus on:

• Glutes and hamstrings for jump power and knee protection

• Core muscles for stability during diving and twisting

• Rotator cuff and scapular stabilizers for shoulder health

• Calf and ankle strength for quick movements in the sand

🟢 PT Tip: Add exercises like clamshells, single-leg bridges, planks, resistance band shoulder work, and heel raises to your regular routine.

3. Focus on Landing Mechanics

Jumping is a major part of beach volleyball—but how you land matters more. Aim to:

• Land softly with knees slightly bent

• Keep knees aligned with toes (no collapsing inward)

• Absorb impact through hips, not just knees and ankles

🟢 PT Tip: Practice controlled jump-and-land drills on solid ground before transitioning to sand, which adds complexity.

4. Take Care of Your Shoulders

Repetitive overhead motions (serving and spiking) can wear out shoulder muscles quickly. Protect them with:

• Regular shoulder mobility work (wall slides, doorway stretches)

• Strength training for your rotator cuff and scapular muscles

• Technique checks—avoid hitting with poor form or overreaching

🟢 PT Tip: A 5-minute post-game shoulder stretch routine can go a long way toward preventing long-term pain.

5. Don’t Ignore Recovery

Recovery is just as important as training. After your beach session:

• Stretch your hip flexors, calves, shoulders, and hamstrings

• Rehydrate and refuel with protein and healthy carbs

• Use ice or compression if you feel sore or inflamed

• Take at least one day off between intense sessions when possible

🟢 PT Tip: If you start feeling sharp or persistent pain, don’t play through it—address it early with a physical therapist to avoid downtime later.

Beach volleyball is demanding—but that’s what makes it fun. With the right preparation and awareness, you can keep your body strong, reduce injury risk, and enjoy every serve, spike, and dive. Whether you’re in it for the competition or the camaraderie, taking care of your body ensures you’ll be back in the sand week after week.

Need help building a volleyball-specific warm-up or strength plan? Our clinic is here to help you play better, recover faster, and stay in the game.