What to Eat...
Before a Game:
The pre-game meal should fuel and hydrate players, but leave them feeling comfortable for the game. Ideally, the menu calls for a high-carbohydrate choice eaten at least 2-3 hours before a game. Pasta with low-fat sauces, rolls or sandwiches and fruit salad with yogurt, are all examples of suitable choices. Each player or team should experiment to find the routines that work best for their stomach.
During a Game:
Drinking water during time-outs is crucial. Gatorade is not necessarily recommended for indoor sports, but during a beach volleyball game where players tend to sweat more and are more exhausted, restoring electrolytes though gatorade may be necessary. Another great way to refuel during a match is to have half of a banana and some water.
After a Game:
Effective recovery focuses on foods that help refuel the muscle, repair and regenerate the muscle tissue, rehydrate the body and revitalize the body . This means foods that contain fluids, carbohydrate, protein and plenty of vitamins and minerals. Players should eat a high protein meal with complex carbohydrates like quinoa or rice to replenish your body and help it recover.
The pre-game meal should fuel and hydrate players, but leave them feeling comfortable for the game. Ideally, the menu calls for a high-carbohydrate choice eaten at least 2-3 hours before a game. Pasta with low-fat sauces, rolls or sandwiches and fruit salad with yogurt, are all examples of suitable choices. Each player or team should experiment to find the routines that work best for their stomach.
During a Game:
Drinking water during time-outs is crucial. Gatorade is not necessarily recommended for indoor sports, but during a beach volleyball game where players tend to sweat more and are more exhausted, restoring electrolytes though gatorade may be necessary. Another great way to refuel during a match is to have half of a banana and some water.
After a Game:
Effective recovery focuses on foods that help refuel the muscle, repair and regenerate the muscle tissue, rehydrate the body and revitalize the body . This means foods that contain fluids, carbohydrate, protein and plenty of vitamins and minerals. Players should eat a high protein meal with complex carbohydrates like quinoa or rice to replenish your body and help it recover.
Rehabilitation of Volleyball Injuries
Sprained Ankle:
There are three phases in recovering and restrengthening a sprained ankle ...
Phase I:
RICE! Rest, ice, compression and elevation. It is crucial when first sprained to not bear any/limit the weight placed on the ankle to reduce the risks of making the sprain worse and tearing the ligaments even more. Ice reduces swelling and should be applied 15 minutes on, fifteen minutes off for at least 2 cycles everyday. Compressing the ankle also reduces swelling as well as provides support to your ankle. Elevation helps again with the swelling and can reduce pain.
Phase II:
Restoring range of motion, strength and flexibility. It is important to restore the strength in the ankle before hoping straight back on the court. Exercises that work on balance and go through the full range of motion for the ankle are crucial. This can easily be done using resistance bands.
Phase III:
Gradually returning to volleyball! It is recommended to use some IT tape to provide the ankle with additional support while making the transition back to the court. Players should not rush into jumping and blocking at the net, but should take this time to work on footwork and playing defence. Once the ankle feels good enough, jumping should be reintroduced.
Rotator Cuff Tear:
Players with torn rotator cuffs face stiffness, limited range of motion and pain with movement, which can be dealt with through physical therapy and depending on severity, surgery. Therapy focuses on strengthening the surrounding muscles like the supraspinatus and steroid injections can serve as another option, helping with the inflammation surrounding the joint.
For rehabilitation, the goal is to strengthen all of the muscles in the shoulder evenly. These muscles are referred to as the SITS muscles and are the supraspinatus, infraspinatus, teres minor and subscapularis. All 4 of these muscles insert on the humerus and the 2 tendons (subscapularis is separate) are vulnerable to tears. In order to gain strength evenly, the following exercises should be done using light weight and high reps.
There are three phases in recovering and restrengthening a sprained ankle ...
Phase I:
RICE! Rest, ice, compression and elevation. It is crucial when first sprained to not bear any/limit the weight placed on the ankle to reduce the risks of making the sprain worse and tearing the ligaments even more. Ice reduces swelling and should be applied 15 minutes on, fifteen minutes off for at least 2 cycles everyday. Compressing the ankle also reduces swelling as well as provides support to your ankle. Elevation helps again with the swelling and can reduce pain.
Phase II:
Restoring range of motion, strength and flexibility. It is important to restore the strength in the ankle before hoping straight back on the court. Exercises that work on balance and go through the full range of motion for the ankle are crucial. This can easily be done using resistance bands.
Phase III:
Gradually returning to volleyball! It is recommended to use some IT tape to provide the ankle with additional support while making the transition back to the court. Players should not rush into jumping and blocking at the net, but should take this time to work on footwork and playing defence. Once the ankle feels good enough, jumping should be reintroduced.
Rotator Cuff Tear:
Players with torn rotator cuffs face stiffness, limited range of motion and pain with movement, which can be dealt with through physical therapy and depending on severity, surgery. Therapy focuses on strengthening the surrounding muscles like the supraspinatus and steroid injections can serve as another option, helping with the inflammation surrounding the joint.
For rehabilitation, the goal is to strengthen all of the muscles in the shoulder evenly. These muscles are referred to as the SITS muscles and are the supraspinatus, infraspinatus, teres minor and subscapularis. All 4 of these muscles insert on the humerus and the 2 tendons (subscapularis is separate) are vulnerable to tears. In order to gain strength evenly, the following exercises should be done using light weight and high reps.
- Arm circles
- Side Lateral Raise
- Reverse flyes
- Reverse flyes with external rotation
- Lying rear deltoid raises
- External rotation
- Cable internal rotation
- Cuban Presses