How to Avoid Injury Through Repetitive Motion in High School Band

Repetitive stress injuries or repetitive motion injuries occur from overuse of a muscle or tendon group. Symptoms include sharp localized pain, reduced endurance, swelling and tenderness. Participating in high school band is an enjoyable way to be involved in school activities. However, the repetitive motions used to play instruments and march and the long periods of activity can put participants at high risk for a repetitive motion injury. A few preventative techniques can be used to avoid these injuries.

Things You'll Need

• Ice
• Brace

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Instructions

• 1

  Stretch your muscles before participating in band activities. Reach your arms up as far as you can over your head. Lift your body onto your tip toes as you extend as far as you can. This is a full body stretch that will help to extend the muscles your body. Perform stretches that focus on specific problem areas according to the instrument you play. For example, if you play the trombone, add a few arm stretches to your routine.

• 2

  Take breaks whenever possible. Frequent breaks allow the muscles and tendons time to recover. Even just changing the position of your hand can be helpful.

• 3

  Maintain proper posture when sitting or marching. Pull your shoulders back and straighten your spine. Keep these areas in alignment to eliminate excess strain on muscles and joints caused by misalignment. Proper posture will also encourage naturally correct movements.

• 4

  Ice the affected area for 15 to 20 minutes after each use. Ice can help reduce the inflammation associated with the RSI injury.

• 5

  Wear a brace or other medical supportive device while participating in band activities to remove the strain from the area. Wrist, back and shoulder braces can all help alleviate strain to commonly used areas.