Fitness For Musicians
Wrist Tendinitis
By Leanne Paisley
Musician ~ Trumpet Player ~ Personal Trainer
For many musicians, the term tendinitis is a scary one. Many experience this complication at some point throughout their career and they will know how frustrating it is. How do we recognize tendinitis, how does it affect us and our jobs, and how can we prevent it?
What is Tendinitis? Tendinitis is caused by an inflammation of the tendons (a tissue which connects muscle to bone), which usually results in pain and difficulty moving the joint and/or muscles surrounding it. Tendinitis can occur in any of the body’s tendons; however it is most common in the wrists, elbows, shoulders and heels.
I have been asked specifically about wrist tendinitis, which happens to be one of the most common forms in our profession. Wrist tendinitis is an overuse condition that can affect one or more of the wrist tendons. First, a little anatomy to understand what is occurring. The forearm is made up of two long bones. These bones connect with smaller bones, forming the wrist. Many muscles of the wrist and hand start at the two long bones and connect to the bones of the wrist via tendons. There are two groups of muscles: flexors (used to make a fist) and extensors (used to straighten the fingers). Together, these muscles enable us to form a grip and have general use of the wrist and fingers.
When there is a contraction of muscles in the wrist, there is tension placed on the tendons. When this tension is too repetitive or has too much force, it can cause damage to the tendons. This damage can cause inflammation, in turn causing pain and decreased mobility. This is usually due to gradual wear and tear on the tendons, but can be caused by an acute injury. Many of us will encounter this gradual wear and tear on the tendons due to the many hours of repetitive motions we go through in our daily practicing. Instrumentalists such as string players, guitarists, woodwinds and pianists are most susceptible to tendinitis in the wrist as the fingers move in rapid, repetitive patterns.
Although tendinitis is brought on by the wear and tear of the tendons, there are some things that can increase the chances of being diagnosed with tendinitis:
- Muscle weakness or tightness
- Joint stiffness
- Inadequate warm up
- Poor posture/technique
- Problematic equipment
- Injuries to the neck or upper back
Since repetitive motions are part of our daily life, we need to do everything possible to help prevent the tendons from getting over used. Rest periods!! This may be the most important part of your practicing. Just as a brass player could not play continuously without taking the horn off the face, string players should not play continuously without giving the arms and wrists a break. They are muscles, and muscles require rest in order to work properly and strengthen over time. This is extremely important when practicing particularly demanding passages. Stretching before and after a practice session is key, so that the muscles of the wrist and forearm remain loose. Strengthening the muscles of the wrist and forearm is extremely important. It is a common belief that because we use these muscles so much, they must be strong. This is partially true, but in order to help stabilize the joint and help prevent injury, we must strengthen all the muscles evenly, not just the ones we use. Here are some of my favourite wrist stretches and exercises.
Stretches
Wrist Flexor Stretch
- Keeping your elbow straight, palm facing up, take your wrist and fingers backwards using your other hand until you feel a moderate, pain-free stretch – hold for 20-30 seconds.
Wrist Extensors Stretch
- Keeping your elbow straight, palm facing down, curl your wrist and fingers downward using your other hand until you feel a moderate, pain-free stretch – hold for 20-30 seconds.
Forearm Rotation
- Begin with your elbow at your side, arm bent 90°. Rotate your palm so it faces up, then down, as far as possible both ways. Repeat 5-10 times.
Exercises
Tennis Ball Squeeze
- Hold a tennis ball and squeeze as hard as you can comfortably and hold for a count of 5-10 seconds, release for the same amount of time, then repeat 5-10 times.
Wrist Flexion Curls
- Using a weight or exercise band, stand holding your elbow at your side, elbow bent to 90°, palms facing up. Curl your wrists in towards your body without moving your forearms. Repeat 5-10 times.
Wrist Extensors Curls
- Using a weight or exercise band, stand holding your elbow at your side, elbow bent to 90°, palms facing down. Curl your wrists upwards towards your body without moving your forearms. Repeat 5-10 times.
Radial Motion
- Using a weight or exercise band, stand holding your elbow at your side, elbow bent to 90°, thumbs facing up. Curl your wrists upwards towards the ceiling without moving your forearms. Repeat 5-10 times.
These stretches and exercises will help prevent our wrist’s tendons from becoming over-used and inflamed. The best thing to do is pay attention to your body. If you feel pain in your wrists after continuous playing, stop and take a rest, even ice the area if necessary. If the pain and/or inflammation remains for a longer period of time, see a physiotherapist as soon as possible. Tendinitis is not something that will go away if we just ignore it and keep playing. Take the time to stop and rest now, so pain doesn’t force you to later!
As always, contact me with any questions or comments – thanks!
Leanne
(403) 461-9188
paisleylc@gmail.com
Leanne
(403) 461-9188
paisleylc@gmail.com
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