TIP OF THE MONTH: JANUARY

WHEN TO USE ICE AND WHEN TO USE HEAT

When you feel you have overplayed, you have some pain, or for those hot, tired muscles after a heavy performance even when injury is absent, drop everything and ice the area. Icing accelerates recovery and promotes healing. Ice minimizes swelling and therefore allows blood flow to continue unrestricted, and is a good pain killer. Since your pain is minimized, it allows you to keep moving, which can prevent scar tissue from forming.

 Keep ice packs handy and apply to the sore area over a thin towel 40 to 60 seconds several times a day just long enough to make the area numb, combined with gentle massaging by “painting” the ice over the painful areas when an injury first occurs.

Ice is not advised for anyone with circulatory problems. Avoid ice if you have RSD, Raynaud’s rheumatoid arthritis or diabetes.

Make sure that you stop playing and other hand intensive activity after icing. Do not stretch and do not play right after icing. You can injure yourself further, as your muscles are less flexible after icing.

Use heat to relieve pain when an injury is chronic or long term. Here is a rule of thumb:

Cold reduces pain and inflammation; heat assists in stretching.

                        

Use HEAT BEFORE playing and ICE AFTER playing.  

Heat can relax and soothe sore muscles. It can help you prepare to warm up prior to  practicing or performing by gently warming up your hands if they are cold and by assisting with range of motion stretches. Never use hot water – stick to warm water. Heat should not be used when inflammation is present and when the injury is acute.

From Janet Horvath’s

Playing (less) Hurt- An Injury Prevention Guide for Musicians

Available for $29.95 at  www.playinglesshurt.com

© 2008 Janet Horvath All Rights Reserved

Tip of the Month: December

WARM UP!

 

Warmed muscles are more efficient, strong and resilient. Muscle speed and efficiency are enhanced by a rise in the temperature in the muscle. Muscles that are overused, fatigued and under-conditioned are more tense and require more work for a demanding task. An athlete wouldn’t think of starting in without a warm up!

 

It is important to start by gently and smoothly using our muscles for a few minutes to increase blood flow without stressing them. Cold muscles are inelastic!

 

First warm up away from the instrument. Any aerobic activity like a brisk 5- minute walk, stair-climbing, or jumping jacks  followed by some upper extremity stretching will do the trick. These could include shoulder shrugs and rolls, reaching towards the ceiling, stretching your arms back behind you, clasping your hands and lifting your arms behind you, and some hand and arm circles are all good for warming up.

 

At the instrument start slowly and easily in the medium range of your instrument and at a medium tempo and dynamic. Avoid starting with chop busting exercises, double stops, large chords, any reaches and other pyrotechnics. How you start playing is more important than what you play. Working a muscle too quickly can cause the muscle to contract. Start gently and gradually increase the speed and intensity in each session. Take more time to warm up when it is cold outside, when you are more fatigued and especially after injury. Remember to keep breathing and to focus on the release of any awkward or strenuous positions.

 

From Janet Horvath’s

Playing (less) Hurt; An Injury Prevention Guide for Musicians

Available for $29.95 at www.playinglesshurt.com

© 2008 Janet Horvath All Rights Reserved 

Tip of the Month

Starting in December of 2007 Janet will be posting monthly tips from her book and other sources.