Volleyball requires many overhead movements as well as powerful hitting. These movements can place excessive strain on your shoulder, resulting in a shoulder strain. In volleyball, a shoulder strain can be considered an overuse injury. A strain occurs when the fibers of your shoulder muscles become torn or partially torn. To prevent further injury or repetitive injuries, it is important to treat a shoulder strain.
Step 1
Discontinue playing volleyball. At the onset of pain or injury, remove yourself from the game or practice.
Step 2
Try home care methods. Apply ice to your injured shoulder. Ice your shoulder every two hours for the first day to help reduce swelling.
Step 3
Seek medical care. Visit with a doctor to rule out a fractured shoulder bone. Your doctor can also diagnosis your shoulder sprain.
Step 4
Follow the instructions of your doctor. Immobilization, rest, physical therapy or anti-inflammatory medications may be used to help treat your shoulder sprain.
Step 5
Perform exercises, upon approval of your doctor, to help ease pain and increase the function of your shoulder, such as arm circles. Make small circles with your arms. Gradually start to make the circles larger and larger as you become more comfortable with the exercise. Complete arm circles for three minutes at a time, three times per day. For shoulder shrugs, stand with your arms positioned at your side. Gently shrug your shoulders up and down. Complete one set of 10 repetitions, three times per day.
Tips and Warnings
- Avoid shoulder strains by avoiding overtraining. Give yourself a day or two off between strenuous workouts.
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