Blog 3: Everything Volleyball🏐
Part 3: Playing Volleyball for Life - Long-Term Health and Injury Prevention
Welcome to Part 3 — The Final Piece!
Welcome to the final part of Everything Volleyball! In Parts 1 and 2, Dr. Keirstyn covered common injuries and how to build a volleyball-ready body. Now let's talk about the long game: how to play volleyball for years without chronic pain or career-ending injuries.
Whether you're a youth club player with college aspirations or an adult rec player who wants to keep playing into your 40s and 50s, the principles are the same: train smart, recover well, and address issues before they become chronic.
Understanding Your Body's Adaptation to Volleyball
Youth Players (12-18):
Bodies adapt quickly to training
Recovery is fast (1-2 days)
High injury risk during growth spurts (bones grow faster than muscles/tendons)
Can handle high training volume IF properly conditioned
Young Adults (18-25):
Peak athletic performance potential
Recovery slows slightly (2-3 days)
Injury history starts accumulating if not managed
Transition from club to college or recreational play
Adults (25-40):
Strength maintained but requires more work
Recovery takes 3-4 days
Previous injuries need ongoing management
Balance volleyball with work, family, other commitments
Masters (40+):
Movement quality matters more than raw power
Recovery takes 4-5+ days
Injury prevention becomes primary goal
Skill and positioning compensate for physical decline
The Key: Adjust training and recovery to match your age and adaptation capacity.
Periodization: Structuring Your Volleyball Year
Pre-Season (6-8 Weeks Before Competitive Play):
Focus: Build strength foundation and movement quality
Training:
3-4 days/week strength training (lower body power, shoulder stability, core)
2-3 days/week volleyball skill work (serving, passing, setting)
Gradual increase in jumping volume
Movement pattern training (landing mechanics, approach work)
Goal: Prepare body for high-intensity season demands
In-Season (Competitive Play):
Focus: Maintain strength, manage fatigue, prevent injury
Training:
2 days/week strength training (maintenance, not building)
Volleyball practices 3-5x/week (depending on level)
Matches/tournaments on weekends
Daily mobility work (10 minutes)
Weekly recovery protocols
Load Management:
Track weekly jump count (practices + matches)
Monitor soreness levels daily (1-10 scale)
Reduce volume if persistent soreness >5/10
Communicate with coaches about fatigue
Tournament Weeks:
Reduce practice intensity leading up to tournament
Prioritize recovery between matches
Increase sleep, hydration, nutrition focus
Address any soreness immediately (don't let it compound)
Off-Season (4-8 Weeks):
Focus: Active recovery, address weaknesses, build for next season
Weeks 1-2: True Recovery
No volleyball, light activity only (swimming, hiking, cycling)
Address any lingering injuries or soreness
Mental break from volleyball
Weeks 3-6: Foundation Building
3-4 days/week strength training (focus on weak areas identified during season)
1-2 days/week volleyball (recreational, no pressure)
Improve mobility restrictions
Cross-training for variety
Weeks 7-8: Transition to Pre-Season
Increase volleyball-specific training
Begin jump training again (gradually)
Maintain strength work
Get movement assessment with Dr. Keirstyn before season starts
Managing Busy Club/Tournament Seasons
The Challenge:
Club players often play 3-5 matches in a weekend tournament, then return to full practice schedule during the week. This creates cumulative fatigue without adequate recovery.
The Solution:
Before Tournament:
Reduce practice intensity 2-3 days before
Prioritize sleep (9+ hours for youth, 8+ for adults)
Hydrate aggressively leading up
During Tournament:
Warm up thoroughly before each match
Between matches: active recovery (walking, light dynamic stretching)
Refuel immediately after each match
Ice knees/shoulders if needed (10-15 min)
Stay off feet between matches (don't stand/walk unnecessarily)
After Tournament:
Complete rest day Monday (no volleyball, light movement only)
Foam rolling and mobility work
Address any new soreness with Dr. Keirstyn before Wednesday practice
Don't return to full intensity until mid-week
Communication with Coaches:
Tell coaches about persistent pain (don't play through it)
Request modified practice if recovering from tournament
Advocates for yourself (especially youth players)
Recognizing When to Push vs. When to Rest
When to Push Through (Acceptable Discomfort):
General muscle soreness (1-3 days after hard training)
Fatigue from high training volume
Minor tightness that improves with warmup
Discomfort that doesn't change mechanics
When to Rest (Warning Signs):
Sharp pain that changes your technique
Pain that worsens during activity (not improving with warmup)
Swelling that doesn't resolve in 24-48 hours
Limping or compensatory movement patterns
Pain lasting more than 7-10 days
Instability (ankle or knee "giving out")
The Mistake: "It warms up after a few minutes, so I keep playing." This often masks underlying issues that worsen over time.
The Smart Approach: If pain requires extra warmup or changes your mechanics, get assessed. Catching issues early prevents months of rehab later.
Building Lifelong Volleyball Habits
Daily Non-Negotiables (10-15 Minutes):
Morning: Hip and ankle CARs
Evening: Foam rolling (calves, quads, hips, upper back)
Post-volleyball: Targeted stretching (hip flexors, shoulders, calves)
Weekly Commitments:
2 strength sessions (if playing regularly)
1 extended mobility session (20-30 minutes)
1 recovery session (massage, soft tissue work, chiropractic)
Monthly Check-Ins:
Track jump height, hitting velocity, serving speed (performance metrics)
Assess movement quality (can you still land softly? Approach cleanly?)
Address any emerging soreness before it becomes chronic
Schedule maintenance visit with Dr. Keirstyn
Seasonal Benchmarks:
Pre-season assessment (movement screening, strength testing)
Mid-season check-in (address accumulated fatigue)
Post-season evaluation (what got better? what got worse?)
Update training plan based on findings
Preventing Burnout in Youth Volleyball
Warning Signs:
Loss of enthusiasm for volleyball
Irritability, mood swings
Decreased performance despite consistent effort
Sleep disturbances
Frequent minor injuries
Social withdrawal
Common Causes:
Year-round volleyball with no breaks
Pressure to perform (from self, coaches, parents)
Specializing too early (no other sports or activities)
High training volume without recovery
Club, school, and travel teams simultaneously
Prevention:
Take 6-8 weeks completely off volleyball each year
Encourage multi-sport participation (especially for younger athletes)
Balance volleyball with school, friends, other interests
Focus on love of the game, not just outcomes
Open communication about stress and pressure
For Parents: Watch for signs your child is playing because they feel they have to, not because they want to. Forced participation leads to burnout and injury.
Transitioning Through Volleyball Stages
From Club to College:
Higher training volume and intensity
Need for independent injury management
Importance of communication with athletic trainers and coaches
Building strength foundation in off-season
From College to Rec:
Adjust expectations (you're not training 20 hours/week anymore)
Maintain conditioning to prevent "weekend warrior" injuries
Focus on fun and social aspects
Don't expect to perform at college level without college volume
From Competitive to Recreational:
Redefine success (enjoyment, social connection, staying active)
Adjust training volume to match play volume
Address accumulated injuries from competitive years
Focus on longevity over performance
How Regular Chiropractic Care Supports Volleyball Longevity
At Endurance Therapeutics, we help volleyball players at every stage stay healthy and performing well.
What We Do:
Analyze landing mechanics, approach patterns, shoulder motion
Identify asymmetries (right shoulder/left hip pattern)
Catch compensations before they cause injury
Restore hip, shoulder, thoracic spine, ankle mobility
Optimize movement for better performance and less stress
Injury Prevention:
Monthly maintenance during season (catch issues early)
Pre-season screening (identify weak links)
Post-tournament tune-ups (address accumulated stress)
Teach you why injuries happen and how to prevent them
Give you position-specific exercises
Help you understand your body's signals
Recommended Schedule:
Youth Club Players (High Volume):
Monthly during competitive season
Pre-season assessment
Post-season evaluation
Adult Rec Players (Low-Moderate Volume):
Every 4-6 weeks during season, or as needed
Address issues promptly (don't wait for chronic pain)
Post-Injury:
As recommended for rehab and return-to-play guidance
The Investment: Regular maintenance ($100-150/month during season) prevents major injuries that sideline you for months and cost significantly more to treat.
Series Wrap-Up: The 3 Keys to Volleyball Longevity
Part 1: Understanding Injuries
Volleyball creates specific injury patterns (knee, shoulder, hip, shin, ankle)
Asymmetrical loading (right shoulder/left hip) is common in hitters
Most injuries build over time from repetitive stress
Part 2: Building Your Volleyball Body
Strength training (single-leg work, shoulder stability, core)
Daily mobility (10 minutes keeps joints healthy)
Landing mechanics are trainable and prevent injuries
Recovery matches training volume
Part 3: Long-Term Health
Periodize training (pre-season, in-season, off-season)
Manage tournament loads carefully
Know when to push vs. when to rest
Prevent burnout with breaks and balance
Proactive care (regular check-ins) prevents chronic issues
The Bottom Line: Volleyball is physically demanding, but with smart training, proper recovery, and proactive care, you can play for decades without chronic pain.
Your Next Step
If you're dealing with knee pain, shoulder issues, or chronic soreness: Don't wait until you can't play. Book an assessment with Dr. Keirstyn and let's fix the issue before it sidelines your season.
If you want to prevent injuries: Schedule a pre-season movement screening. We'll identify weak links and give you a plan to stay!
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161 | 🔗 https://endurance.janeapp.com/#staff_member/1