Sand Volleyball League Warriors: This One’s For You.
By: Kelsie Mazur, DPT
Ah yes, summer's greatest team-building event: beach volleyball, where the sun’s hot, the sand’s soft, and your quads feel like they got hit by a truck the next day. Spoiler alert: it's not just the post-game drinks causing your pain.
As a DPT, I’m all for fun in the sun. But here’s why your body feels wrecked after three hours of diving, jumping, and chasing stray serves across the sand. I’ve been there: that Thursday night 4-on-4 volleyball league at Oak Street Beach where so much fun is to be had, but that next day soreness is usually next-level. Let’s dive into why your sand volleyball league is leaving you sore.
The Top 4 “Why-Am-I-So-Sore” Beach Volleyball Injuries (and How to Dodge Them)
1. Calf Cramps
Why it happens: Dehydration plus sand creates the perfect cramp cocktail. Add alcohol and you're just asking for it.
DPT fix: Hydrate with water and electrolytes before and after. Calf raises and ankle mobility drills will keep you from seizing up mid-match.
2. Low Back Tightness
Why it happens: Constant bending, awkward serves, and repetitive jumping can leave your back stiff and overworked.
DPT fix: Do a dynamic warm-up with cat-cows, hip circles, and glute bridges before playing. Post-game, slow controlled Jefferson curls are excellent for spinal mobility and recovery. Keep the movement slow and intentional.
3. Shoulder Soreness
Why it happens: Spiking and serving use muscles you forgot existed, especially if your overhead mobility is limited.
DPT fix: Open up your lats and pecs with mobility drills. Do a shoulder warm-up with resistance bands and controlled overhead reaches. Post-play, active recovery wins. Skip the ice pack and move through gentle mobility work instead.
4. Knee Pain
Why it happens: All that jumping on uneven terrain puts serious load on your knees.
DPT fix: Strengthen your quads and glutes with Bulgarian split squats, single-leg balance work, and lateral band walks. Your knees will thank you, even if the sand doesn't.
TLDR: Play hard, recover smarter.
Beach volleyball is a blast, but soreness isn’t random. It’s just your body reacting to movement it wasn’t ready for. Warm up well, recover intentionally, and next time you spike, you might even walk normal the next day.
Let’s chat! Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.