Prevent Injury This Beach Volleyball Season!
Yes, summer is almost here, and the weather is perfect—so it’s time to dig those toes into the sand! I love beach (or sand) volleyball and do my best to stay healthy, especially as I approach 50, so I can still run with the younger crowd.
Kingwood Occupational and Physical Therapy had the opportunity to provide sideline PT to some of the best beach volleyball players in the country. This event inspired me to dive into writing my first blog post! (Follow @CVC4v4 on Instagram for more details.)
Beach volleyball is an amazing sport for so many reasons, and I hope to bring more awareness to it. I love being outdoors and grounding my feet in the earth, which has been shown to bring a sense of comfort and well-being to many people. Outdoor activities seem to uplift most of us, and the camaraderie at these events truly lifts your spirit.
Beach volleyball can be played with anywhere from 12 to 4 people, depending on your skill level, and it’s a team sport that connects you with like-minded individuals. It can be purely recreational or can seriously challenge your athleticism and fitness, especially when playing the traditional Olympic-style 2v2 format.
Here are some things I do to stay on the sand and out of rehab:
1) Stay hydrated
It’s important to hydrate before your outings and take water breaks during your matches. Hydration actually starts the day before you hit the court, so keep the water coming early. In the Texas heat, you need more than just water—you need electrolytes. Bring your favorite electrolyte mix with you. Proper hydration keeps your muscles supple and functioning well, and it helps your organs perform their best during physical activity.
2) Do prep work at home or in the gym
Prep work includes both strength and flexibility training. You need to strengthen the small muscle groups that stabilize your joints to prevent overuse injuries like tendinitis. This condition often results from repetitive strain on specific tendons and muscle groups. While playing volleyball builds endurance and fitness, repetitive movements can create muscle imbalances, which increase the risk of injury. I incorporate not just strength training but also balance, core stability, and targeted exercises that help keep my body stable on the sand. Strength training usually involves resistance through bands, weights, or other forces that activate muscle contraction.
3) Eat properly
I’ve always said, “Eat to train, don’t train to eat.” This proactive mindset benefits not just your sport but your overall health. Many people exercise just so they can eat more, but if your goal is to play consistently and stay healthy, that approach won’t serve you well. Eating healthy fuels your performance, helps reduce injuries, and aids in recovery between sessions. Think of your body like a car—what kind of fuel are you putting into it? You wouldn’t use watered-down gas in your vehicle, right?
4) Warm up and cool down
If you want to move better, you have to lubricate your muscles and joints. Warming up prepares your body for action and helps prevent injury. The older you are, the more time you may need to “flush” and activate your joints. Cooling down is also key. Take five minutes to stretch after playing. If your drive home is short (under 30 minutes), you can wait until you’re home. Stretch each muscle group for at least 10 seconds to help keep muscles and their connected joints limber, reducing the risk of tightness and soreness.
5) Prioritize recovery
Sleep is your best recovery tool. Your body needs it to recover from physical and mental stress. Numerous studies confirm that proper sleep is crucial for both muscle recovery and overall well-being. You can also reduce leg fatigue with compression socks and elevation. After long days of play, I recommend lying down and raising your legs above your heart for 10–15 minutes while wearing compression garments to aid circulation and reduce soreness.
Hopefully, these tips increase your awareness and help you stay healthy. Physical therapy can be a powerful tool to keep you strong and injury-free. You don’t need a doctor’s referral, and in most cases, insurance will cover your sessions. PT can be used preventively—or, of course, we’re here if you’re dealing with pain or injury.
Connect with us through our website, email, Facebook, or Instagram. We’re always happy to answer questions and support your journey.
Stay healthy—and go get sandy!
