INJURY PREVENTION FOR THE MUSICIAN

Lynn Fye, OTR CHT

WHAT IS AN INJURY?

WHAT TO DO!

HOW TO PREVENT AN INJURY

BASIC PRINCIPLES

SUGGESTED STRETCHING EXERCISES

WHAT IS AN INJURY?


INJURY - Pain, discomfort and/or abnormal sensations that are experienced during or immediately following playing.  Trauma or damage to the body

ACUTE- Pain and/or parathesia that is experienced while playing or a few hours following.

CHRONIC- Pain that lasts longer than 3 weeks. Increased tissue damage has taken place. Typically, unaddressed acute pain becomes a chronic problem.

WHAT TO DO!

  1. ADDRESS THE INJURY- in the acute stage and STOP PLAYING! Playing "through" the pain will make the injury worse.

  2. REST- if possible, significantly decrease your playing time. Total rest is best! If you must practice or play, 20 minute breaks are necessary to not exacerbate the problem.

  3. ACCESS YOUR PLAYING- identify recent changes and/or stresses in your life (increase in playing time, position changes, finals, recitals, etc.)

  4. SEEK MEDICAL HELP- If the problem does not resolve quickly on its own, seek medical attention. NSAIDS, ice, splints may be appropriate for a short time until symptoms resolve.

HOW TO PREVENT AN INJURY

  1. POSTURE- The easiest thing to change! Rounded shoulders, forward or side head tilt for a prolonged period without a break will lead to problems.

  2. WARM UP/COOL DOWN- Spend a few minutes warming up, especially when tired or playing a demanding piece. Ending a long practice session with stretching will also allow tight muscles to relax, leading to fewer injuries.

  3. FREQUENT STRETCH BREAKS - Set a timer out of reach for 20 minutes. Get up and turn it off. This serve as a quick "posture check" and allow you to stretch areas that are beginning to feel fatigued or tightened.

BASIC PRINCIPLES

  1. KEEP IN SHAPE - Aerobic activity 3 times weekly for twenty minutes is recommended. Light to moderate strength training will also help condition your body for the heavy demands of long practice sessions.

  2. LIMIT SMOKING- Smoking decreases oxygen to your muscles, which significantly slows the healing process.

  3. EAT, DRINK AND BE MERRY- Drink lots of noncaffinated fluids. Good nutrition and adequate sleep can only help, especially when injured.

SUGGESTED STRETCHING EXERCISES

  1. Sit or stand upright, bring your pelvis forward. Square your shoulders. This is the "posture check".

  2. Lift your shoulders up to your ears, hold three seconds, then relax. Repeat three times slowly.

  3. Tilt your head to one side, hold for three seconds, then tilt to the other side, hold three seconds. Repeat three times slowly.

  4. With palms up, slowly reach both arms out to the side until elbows are straight. Gently bend wrists and fingers toward the floor.

  5. With palms down, slowly reach both arms out to the side until elbows are straight. Gently bend wrists and fingers toward the floor.