By: Neal Samiana-Taitano PT, DPT, CPT
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Volleyball is a dynamic sport that involves powerful jumps and spikes, exhilarating rallies, and an exciting atmosphere. It is one of the most popular sports in the world, with over 800 million participants worldwide. It is also fast-paced and requires repetitive overhead and jumping motions, which can lead to acute and overuse injuries in the shoulders, knees, and ankles. It is a great feeling for a volleyball player than going up and hitting a ball straight down inside of the 10 foot line with tremendous power and velocity. However, it comes at a price.
Shoulder pain is one of the most common complaints among volleyball players, from weekend warriors to elite athletes. The good news? Most cases can be managed and prevented with the right approach to recovery, strength, and technique.
Let’s break down why volleyball players get shoulder pain, how to fix it, and what you can do to keep your arm in the game for the long haul.
Why Shoulder Pain Happens in Volleyball
The volleyball shoulder is under constant stress, especially in hitting, serving, and blocking. These powerful, repetitive motions demand speed, strength, and precision from small stabilizing muscles in the shoulder joint. Over time, that can lead to overuse and strain.
Here are the most common reasons players experience shoulder pain:
1. Overuse and Repetition
Volleyball involves hundreds of overhead movements in a single practice or match. Without enough rest or balanced training, this repetitive stress irritates the rotator cuff and shoulder tendons.
2. Weak or Imbalanced Muscles
Many players focus on front-body strength, specifically chest and deltoids, while neglecting the smaller stabilizers in the upper back and rotator cuff. This imbalance can cause poor shoulder mechanics and inflammation.
3. Improper Technique
If your hitting or serving form is off, such as dropping your elbow too low or swinging across your body, your shoulder compensates. Over time, this leads to pain and even injury.
4. Limited Mobility
Tightness in your chest, lats, or upper back can restrict shoulder motion. When your body can’t move freely, it forces the shoulder to take on extra load during overhead swings.
How to Recover the Smart Way
1. Rest and Reset
Don’t try to “play through” pain. Take a break from overhead movements and focus on gentle mobility. Ice the shoulder 10–15 minutes a few times a day to reduce inflammation.
2. Rebuild Strength and Stability
Once pain improves, start rebuilding shoulder control and endurance. Focus on:
- Rotator cuff exercises: external rotations with bands or light weights
- Scapular stability drills: Bear planks, prone “Y” and “T” raises
- Core and lower-body strength: Cable Chops
Aim for controlled, pain-free movements rather than heavy loads.
3. Check Your Mechanics
Ask a coach or trainer to evaluate your hitting and serving form. Even small changes, like a higher elbow position or better hip rotation, can take pressure off your shoulder.
How to Prevent Shoulder Pain Before It Starts
1. Warm Up Right
Spend at least 10 minutes before every session on dynamic shoulder and core warm-ups: arm circles, band pull-aparts, and light rotator cuff work.
2. Balance Your Training
For every pushing movement (spikes, bench press), include a pulling exercise (rows, face pulls). Balanced strength keeps your shoulders centered and stable.
3. Maintain Mobility
Stretch your chest, lats, and upper back regularly. Better mobility equals smoother overhead motion and less strain.
4. Listen to Your Body
Pain is your body’s warning signal, not a challenge to push harder! Take recovery days seriously.
Come see one of our PTs!
If your shoulder pain lingers for more than two weeks, limits your range of motion, or causes weakness, we are here to help guide you through the necessary steps to get you back onto the court. Get started by requesting an appointment or giving us a call at your nearest Evolution Physical Therapy location!
