Avoid tension.  Very few musicians think about it until they hear a nasty pop in their wrist.  Ask Vito Bratta about that.  A good warm–up can help prevent serious injury, so start with some stretching and then move on to some scales and arpeggios.  Avoid playing really hard songs “cold.”  Keep your music, metronome, tuner, etc. within your reach to prevent twisting your body, and keep your practice space well lit to avoid eye strain.

If you are not sure if your technique is problematic, take a mental snapshot to see if you voluntarily tense up your jaw, neck, shoulders, or another part of your body.  One you identify where you are tensing up, invest the time to correct the problem.  Always attempt to support your body weight evenly as you play.  Loosen your grip once in awhile to avoid excessive tension in the knuckles or wrist.  Be patient and take frequent breaks to prevent tension from building up.  Small adjustments in your playing habits can go a long way to preventing injury.  Shorter, more frequent practice sessions are easier on your body than marathon practices once a week.

Your equipment can also cause trouble.  If you play a stringed instrument, try lighter–gauge strings or consider lowering the action.  Always use a comfortable strap, and find a gig bag with backpack–style straps to distribute weight evenly.  If you have to transport an amp or PA to gigs, invest in a small dolly.

Listen to your body.  When your arms are feeling tired and strained from playing – stop and rest.  When your back and neck are starting to ache – take a break.  When your throat is starting to get sore – take a breather.  Practice makes perfect, but too much practice can be potentially dangerous.  Take regular breaks, pace yourself do not force yourself.

Do not ignore the warning signs.  If you fear you are in danger of injury or have injured yourself, don’t wait, consult a doctor immediately.  Most injuries are treated easily when caught early.  The most difficult time in my professional life happened during a 9 month stay overseas.  I wanted so badly to improve my playing.  I practiced and practiced for hours on end without even the tiniest break.  When I did finally stop playing the guitar (usually to eat something unhealthy) I compounded the issue by hopping over to my computer and sliding the mouse around for hours and hours.  I never rested, moving back and forth from one to the other.  Then one day I realized I couldn’t hold a fork to eat.  The growing numbness in my hand had progressed to the point of complete failure.  I was diagnosed with a combination of tendinitis and the more common nerve entrapment syndrome, carpal tunnel.  My level of discomfort was steep enough to warrant my arm in a sling and various forms of rehabilitation for six months.

The rehab process was tedious and slow, but I learned a lot.  For instance, carpal tunnel is a specialized example of subluxation.  The hand has many nerves that travel in and out of a tunnel of bones forming the wrist (these bones being the carpals.)  This delicate system of nerves can become entrapped, compressed, and pinched with the slightest misalignment of the carpal bones.  Tendinitis on the other hand, is really a description of the symptom and not the cause.  Tendinitis is an inflammation, and can be “minimized” by locating the nerves that are blocked and/or the nutritional problems causing it.

Oftentimes  the life of a musician can be a world of stress and stimulation.  This stress – whether physical, mental, emotional, or chemical – first stops at the adrenal glands and makes them overactive.  Your body’s adrenal glands sit atop each of your kidneys and produce a very powerful chemical called adrenaline.  In times of stress your body uses this chemical to help keep up with what your brain is telling it to do.  Eventually, without proper nutrition, stress burns out the adrenal glands and your body cannot keep up.

I often made the mistake of fueling my body with junk food, not getting enough sleep, all the while working under high-pressure situations.  Turns out my adrenal glands were blown out and highly deficient in B and C-vitamins.   Nowadays I make a habit of eating a decent breakfast and taking my vitamins.  Turns out Mom was right all along.

Remember, prevention and attention are the keys to avoiding tension.  If you take your vitamins, rest, and lighten up (your grip), there is a good chance you will prevent injuries and ensure you will be able to play your instrument as much as you like.

- The Brehms Blogger
staffwriter@bluelogicentertainment.com