3 Reasons Why Your Shoulder Hurts When Spiking a Volleyball And How to Prevent It)

Volleyball is an exciting and fast-paced sport that demands explosive power, speed, and coordination. One of the most common complaints aside from knee pain among volleyball players, however, is shoulder pain—especially when spiking. Research suggests that approximately 80% of shoulder pain in volleyball players is associated with the spiking motion due to the repetitive overhead demands placed on the shoulder.

If you've noticed discomfort every time you swing your arm for a spike, here are three common reasons why your shoulder may be hurting.

1. Improper Spiking Technique

A powerful spike is not generated by the shoulder alone. Instead, it relies on a coordinated transfer of force from the legs, hips, core, trunk, shoulder, and arm—commonly known as the kinetic chain. When technique is inefficient, the shoulder is often forced to overcompensate and produce more force than it was designed to handle.

The most common technical errors include insufficient trunk rotation, dropping the elbow during the cocking phase, or relying purely on arm strength to generate power, have shown to produce many volleyball players with shoulder pain.

Common Signs:

• Shoulder pain during or immediately after spiking

• Reduced hitting power despite increased effort

• Shoulder fatigue or soreness after training or matches

• Pain that worsens with repetitive overhead activities

What You Can Do:

• Work with a coach to improve your spiking mechanics

• Generate power from your core, legs and trunk instead of your arm alone

• Improve timing and body positioning during attacks

• Reduce excessive training volume if symptoms are present

2. Poor Thoracic and Shoulder Mobility

The shoulder does not work in isolation. To achieve an effective overhead hitting position, volleyball players require adequate mobility in both the shoulder joint and the thoracic spine (upper back).

When the thoracic spine becomes stiff or shoulder mobility is restricted, the body compensates by placing additional stress on the shoulder joint. This may result in altered movement patterns, reduce hitting efficiency, and increase the risk of overuse injuries. 

Common Signs:

• Feeling tight when reaching overhead

• Difficulty achieving a full arm swing

• Feeling tightness when going for a full arm swing

• Shoulder discomfort during or after play

What You Can Do:

• Perform thoracic mobility exercises regularly

• Stretch tight chest and shoulder muscles

• Include dynamic mobility drills in your warm-up routine

• Maintain good posture throughout the day

3. Weak Shoulder Stabilizer Muscles

The shoulder joint is the most mobile joint in the body, having to coordinate 4 different joints which make up the shoulder complex. Hence, it is highly dependent on muscular stability. The rotator cuff, serratus anterior, and scapular stabilizers work together to keep the shoulder centred and controlled during powerful overhead movements.

When these muscles are weak or poorly coordinated, the shoulder may move inefficiently during a spike. Resulting in scapular dyskinesis (abnormal shoulder blade movement) and strength imbalances.

Weak stabilizer muscles can also reduce the shoulder's ability to tolerate the high forces generated during repetitive serving and spiking, increasing the likelihood of irritation and overuse injuries.

Common Signs:

• Shoulder feels unstable during hitting

• Early fatigue when serving or spiking

• Reduced power and control

• Recurring shoulder pain despite rest

What You Can Do:

• Strengthen the rotator cuff and scapular stabilizers

• Incorporate shoulder stability exercises into your training routine

• Improve muscular endurance, not just strength

• Progress training loads gradually

When Should You Seek Help?

While mild soreness after a hard training session can be normal, persistent shoulder pain should not be ignored. Continuing to play through pain may lead to worsening symptoms and longer recovery times.

If your shoulder pain:

• Lasts more than a few weeks

• Limits your ability to spike or serve

• Causes weakness or instability

• Interferes with daily activities

It may be time to consult a physiotherapist for a thorough assessment and personalised rehabilitation plan.

Final Thoughts

If you start having some shoulder pain when spiking, it is often caused by a combination of poor technique, mobility restrictions, and inadequate shoulder stability. The good news is that most volleyball-related shoulder problems can be successfully managed with early intervention, targeted exercises, and proper training habits.

However, if the pain still persists, contact us immediately. Don't wait until a minor ache becomes a major injury. Addressing the problem early can help you stay on the court, while improving your performance, and you will be able to continue playing the sport you love pain-free.

References

1. Carvalho de Toledo, D., Crema Duarte, P. H., de Lima Malta, N., Almeida Maciel, R., Assunção, J. H., Carvalho Nardelli, J. C., Conforto Gracitelli, M. E., & Angeli Malavolta, E. (2025). Risk Factors for Shoulder Pain, Injury, and Dysfunction in Volleyball Athletes: A Prospective Cohort Study. Orthopaedic journal of sports medicine, 13(11), 23259671251389119. https://doi.org/10.1177/23259671251389119

2. Reeser JC, Fleisig GS, Bolt B, Ruan M. Upper Limb Biomechanics During the Volleyball Serve and Spike. Sports Health. 2010;2(5):368-374.

3. Reeser JC, Verhagen E, Briner WW Jr, Askeland TI, Bahr R. Strategies for the Prevention of Volleyball Related Injuries. British Journal of Sports Medicine. 2006;40(7):594-600.

4. Shih YF, Wang YC. Spiking Kinematics in Volleyball Players With Shoulder Pain. Journal of Athletic Training. 2019;54(1):90-98. doi:10.4085/1062-6050-216-17.