Top 9 Exercise Volleyball Players Need To Be Doing!
Architech Sports and Physical Therapy uses these exercises to improve performance and limit injury risk
with all of our volleyball players from developing athletes to the collegiate D1 players.
Common questions we are asked when working with volleyball players:
What is Little League Elbow (LLE)?
Little League Elbow (LLE) is an overuse injury affecting the inside part of the overhead athlete’s elbow. The injury occurs in young athletes 8 to 13 years old with open growth plates. The growth plates of young baseball players are much weaker than the ligaments and muscles surrounding it. Once the growth plates fuse, athletes are more likely to injure soft tissues such as the ulnar collateral ligament (UCL).
What is Little League Shoulder (LLS)?
Little League Shoulder (LLS) is an overuse injury that affects the upper arm growth plate in the throwing arm of young baseball players. Pain in the shoulder or upper arm during throwing is the hallmark sign. In more severe cases, Little League Shoulder causes pain with activities of daily living or even at rest.
Who is most prone to Little League Eblow (LLE)/Little League Shoulder (LLS)?
Mostly baseball players ages 8-13 years old. It is most common in pitchers and catchers, but has been seen in field players as well as softball players.
How do I limit my risk potential?
Participate in a detailed shoulder flexibility program, a forearm flexibility program and a sports performance program that focuses on an individualized strength and speed progression. Developing athletes should also consume an adequate amount of protein for muscle development (approx. 1g/lb of bodyweight).
What happens If I’m diagnosed Little League Elbow (LLE)/Little League Shoulder (LLS)?
If diagnosed, athletes will follow a no-throw program for a period of time. Physical Therapy will include a total body strengthening program specific to the thrower. This will include a return to throwing program and a throwing mechanical evaluation.
Stats on return to baseball?
Following Physical Therapy and a return to throwing program, athletes have a 91% success rate to return to the mound.
Highest risk baseball players?
Athletes who complain of frequent arm soreness during the season, a previous injury requiring medical attention within the last 12 months, a recent growth spurt, or pain/excessive fatigue with the throwing motion.
GIRD - higher incidence of re-aggrevation (greater than 3x more likely) of LLE. Treatment for GIRD includes improving total ROM of both ER and IR throwing arm vs off arm. (GIRD is greater than 10* difference n TROM)