Jump Higher, Land Safer: Ankle injury prevention tips every volleyball player should know

Jump Higher, Land Safer: Ankle injury prevention tips every volleyball player should know

Volleyball is explosive with quick jumps, sharp cuts, and crowded landings. That’s exactly why volleyball injuries so often target the ankle. The good news: most ankle injury risks can be lowered with smart prep, strong habits, and the right ankle support. Here’s your no-nonsense guide to keeping those ankles springy and safe so you can jump higher and land safer all season.

1) Warm up like you mean it
Cold tissue is cranky tissue. Start every practice and match with 5–8 minutes of light cardio, then dynamic ankle-centric moves: ankle circles, toe/heel walks, A-skips, calf raises, and short shuffles. Finish with 3–4 submax approach jumps to “prime” landing mechanics. This routine wakes up stabilizers that help prevent an ankle sprain.

2) Build bulletproof calves
Stronger calves and peroneals stabilize the subtalar joint during awkward landings. Twice weekly: heavy calf raises (straight- and bent-knee), resisted eversion/inversion, single-leg balance with reach (Y-balance), and quick pogo hops. Progress to single-leg drop jumps focusing on quiet, controlled landings. Aim for 2–3 sets, 8–12 reps.

3) Master your landings (especially in traffic)
Most ankle injuries happen when you land on a teammates or opponent’s foot. Practice stick landings: knees tracking over toes, hips back, chest tall, weight distributed mid-foot to heel, and eyes up. Start with a small six-inch step and then progress 6 inches as you are able to stick the landing.  In scrimmages, call “UNDER” when drifting under the net, and coaches drill verticality on the block to reduce under-net collisions.

4) Tape vs. ankle brace: what actually helps?
If you’re returning from a prior sprain or play front row with lots of crowding at the net, external support is your friend. Multiple studies show ankle braces can cut the rate of ankle sprain including volleyball-specific cohorts. A collegiate study found that wearing bilateral semi-rigid braces reduced ankle injury rates versus NCAA benchmarks.¹ This can help lead to less injuries which means more availability for your team.

5) Choose the right ankle support for you

• Semi-rigid stirrup or hinged braces = strong inversion/eversion control, great for return-to-play phases.
• Lace-up braces = all-around support with a snug feel inside most court shoes.
• Taping = Rigid but good for short bouts but loses support as you sweat.
  Whichever route you choose, make sure the brace fits your shoe because comfort matters if you won’t wear it, it won’t help.

6) Recover like a pro
After intense sessions, 10 minutes of lower body stretching, foam rolling, and a brief ice/contrast routine can help with reducing soreness and prepping body for the next day.

7) Smart return-to-play after an ankle sprain
No matter the pressure in your sport you should not rush the rehab.  Rushing your rehab can lead to setbacks and/or other injuries. You should jog pain-free, hop in place, then perform single-leg hops, single leg lands, and cutting drills before coming back full time. Add ankle support (brace or tape) when you return and maintain your balance/strength routine to reduce recurrence.

Bottom line
Prehab beats rehab. Pair strength and landing drills with an evidence-backed ankle brace strategy, and you’ll slash volleyball injuries, especially the dreaded ankle sprain keeping you on the court, where you belong.

ABOUT THE AUTHOR

EVAN JEFFRIES is a physical therapist with a Doctorate in Physical Therapy (DPT) from the University of St. Augustine for Health Sciences.  He is also the owner of Evolving Motion Physical Therapy and has vast knowledge of the musculoskeletal system and has treated many orthopedic conditions by bringing a proactive approach to healthcare and lifestyle.  Recently he has also been active on social media as an injury analyst mainly in related to injuries NBA players have sustained.   Evan can be followed on his social media accounts.

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1. Pedowitz DI, Reddy S, Parekh SG, Huffman GR, Sennett BJ. Prophylactic bracing decreases ankle injuries in collegiate female volleyball players. Am J Sports Med. 2008 Feb;36(2):324-7. doi: 10.1177/0363546507308358. Epub 2007 Nov 5. PMID: 17984308.