Injuries

Most musicians will face an injury during their career- whether it's during school, a summer program, or an intense Wagner orchestra cycle.  When dealing with one, you should ALWAYS consult a doctor, but there are also simple solutions that might help relieve the pain until you can. You might have already heard some tips and tricks from friends who were once injured themselves. Perhaps they told you to ice it or use heating pads. It might also be obvious that you need to rest more and drink more water... but where to start? 

This is part I to "injuries and how to deal with them on the spot". Part II will talk more about prevention and alternative solutions. 

When to ICE it? 

Ice treatment is used in acute injuries. It's especially effective if used within the first 48 hours of an injury to reduce swelling. Ice packs work best to control the swelling around the injury, reduce inflammation, muscle spasms, and pain. You can make your own ice pack by simply putting ice cubes in a plastic bag and wrapping them in a paper towel. You can also use packs of frozen peas or blueberries. It's important to remember not to put the ice directly on the injury and keep shifting its position in order to avoid ice burns. Also, do not use it more than 30 minutes at a time and stop using if the injury turns bright pink or red.

When to HEAT it?

Heating pads are used in cases of more chronic conditions. It will relax and loosen tissues related to the injury, so do NOT use if there is any swelling. Heating pads are ideal to use before you begin to play in cases of overuse injuries. It's like a quick warm-up! For this, you can use an electric heating pad or a hot wet towel. Always remove them before falling asleep (if you use them before bed) and do not use for a long period of time (more than 20-30 minutes). Also, be cautious and do not use pads or towels that are too hot, as that by itself can cause an injury.

Most importantly: remember to listen to your body! if something doesn't feel good, stop immediately and rest until you see a doctor.

Now... What can we do to PREVENT injuries in the first place?

1. Warm up your body: before even touching your instrument, you must warm up your body! Stand up and do big circles with your hands and wrists. It's important to do big circles from your shoulders but also small ones, targeting the wrists and fingers. Take a few big breaths and try to feel the flow of blood in your body to improve circulation.

2. Pay attention to your posture: It's easy to start playing or singing without noticing the shape of your spine. Before you get into it, take a moment and focus on your posture. Whether you sit or stand, experiment with balancing your weight in different places. For example, I used to hold a lot of tension in my thumbs and just by thinking about it I trained myself to relax the tension. If you practice reducing tension while practicing, you have a better chance to replicate this while performing (and when the tension usually is greater!).

3. Drink a lot of water: Bring water bottles to rehearsals and to your practice room. If you drink coffee, don't forget that caffeine is naturally dehydrating and you should balance it with enough water.

4. Sleep enough: Sleep is often the first thing we sacrifice when we have a deadline. But sometimes, our body needs sleep more than practice so it can heal and relax your muscles. Cutting your practice session short by 1 hour to get an extra hour of sleep will most likely have more benefits than practicing for that extra hour. It will also improve your focus!

5. Eat well: Vitamins and a nutritious diet are KEY during a period of intense preparation. You might have a tendency to indulge more and eat sweets and fast foods during stressful times. But, the truth is that the body needs protein, healthy fats, and complex carbs during busy and physically demanding times. Eat as much of a balanced diet as you can. Find healthy substitutes for your cravings: instead of ice cream, try Greek yogurt with fruit. If you crave chocolate, try trail mix with nuts and cranberries. 

6. *Most important tip* know when to stop: It's hard to know when to stop practicing when you try to perfect a piece. It's important to set realistic goals for yourself and consider your own well-being so you can plan your work effectively. Set a timer and work on specific passages or a few measures at a time if you have trouble focusing. Do very specific run-throughs and take notes or record. Try to avoid playing things again and again, making the same mistakes. Set an intention for each practice session and if you find yourself day-dreaming, stop.

Don't forget that playing your instrument or singing can be as physical as a workout! Remember to bring the same common sense you bring to the gym to your practice room and rehearsals.