Physical warm up: warming up before playing increases the blood flow to the muscles and allows for playing longer with less pain and fatigue
Rest breaks: take a minimum 10-15 minute break every hour
Mindful practice: Alternate repertoire and focus on problem passages. Don’t cram. Supplement physical practice with mental practice and shadow practice to preserve your endurance.
Smart practice: vary the repertoire and gradually increase intensity and playing time. This is especially important after vacation or injury. Stagger playing schedules throughout the week, and give your body one day a week of complete rest.
Pay attention to pain: Rest and listen to your body. If symptoms do not disappear seek attention from a healthcare provider who specializes in musician injuries
Pay attention to the environment: Make sure you are practicing in a room that has the right temperature and adequate space and light.
Instruments: Make sure your instrument is properly tuned and repaired, and has the right dimensions for your body. Consult with a specialist who can make recommendations about instrument modifications to make playing more comfortable and safer.
Body mechanics: good posture and body mechanics place less stress on the joints and muscles and allow for longer and more efficient playing. Consult with a specialist who can make recommendations about posture and position, and can prescribe stretches that are specific to your instrument and performance demands.
Stay calm: Panic and anxiety can increase normal aches and pains. If you feel an ache or pain, do not panic. Rest and ice. Most minor injuries disappear after a short rest or a few days. If your symptoms persist seek medical attention from a specialized provider.