Playing volleyball can be pretty tough on your joints and muscles, so it’s important to practice the right safety measures to avoid long-term injuries. Here are some common problems that volleyball players often have, and ways to avoid them.

1) Hand injuries

It’s pretty easy to sprain or fracture the bones in your hand and wrist when reaching out to block a spiked ball. Remember to avoid using your fingers to block if possible, because they are the most fragile bones in this area of the body.

2) Ankle sprain

Sometimes the ligaments in your ankle can become stretched or torn when the foot is bent the wrong way, or if you’re using the area too much. If you are noticing some soreness or stiffness in your ankle, it’s a good idea to find a sports brace to wear while you play.

3) Patella Tendinitis

Colloquially, this condition is known as Jumper’s Knee. It happens when the tendon connecting the kneecap to the bone becomes irritated and inflamed, and without the proper care it can actually result in rupture. If you notice any soreness in your knee while jumping or running, it is best to take a break and rest the area for a while to minimize damage.

4) Back Injuries

The back is very vulnerable to strain during the sport of volleyball, due to the intense amount of jumping, bending, and twisting involved. It actually accounts for up to 14% of all volleyball-related injuries. Make an effort to keep your back in line while jumping or spiking so that the area doesn’t have to suffer from repeated strain.