Alonso Figueroa (practice_percussion) is a percussionist from California State University - Northridge who has remained injury-free throughout his career by taking proactive measures to prevent injury through exercise, stretching, efficient practicing, and taking frequent breaks. Thank you for sharing, Alonso!
I have been injury-free my entire music career. There were a few times that I over-practiced but it was nothing that 1 or 2 days of reduced practice, ice packs, and ointments didn’t fix. During my time in music school, 3 or 4 of my fellow percussionists had to have some kind of substantial intervention to address their RSI’s. I knew for a fact that I spent more time practicing than they did and became curious as to why I hadn’t had any serious injury. After speaking with some of them, some of my teachers, and personal reflection I came to a few conclusions.
I maintained a regular exercise regimen
I learned that maintaining a physical exercise regimen helps to minimize the risk of injury (no matter the activity). So, when I started music school, I also started doing yoga, had a (somewhat) regular bodyweight and dumbbell routine, and also had a weekly jogging regimen. About halfway through music school my interest in strength training grew and maintained a regular weekly strength training schedule. After a few months, I noticed I was able to stand for longer periods of time without feeling sore, and generally had more physical endurance in practicing the various percussion instruments.
I took frequent breaks.
Another thing I did differently was that I took frequent breaks. Any time I noticed my thoughts wandering, I took it as a sign to stop practicing. These breaks were to recover mentally, though by default I also recovered physically. As an example, in one 3-hour session I would take four or five 5-15 minute breaks, during which I would go for a walk, stretch, and/or do some breathing exercises I learned from my yoga practice. I also planned extended breaks, two or three times a semester, which consisted of whole weekends away from music. This allowed me to disconnect from music practice and allow for reflection in a more calm and logical manner. Admittedly, it was difficult to stay completely away form practice, so I would occasionally let myself have brief one hour sessions per day during these weekends.
I did not stress/fear practice
These frequent breaks helped to keep stress levels and emotions in check. Don’t get me wrong. I was still stressed and felt the feelings that (unfortunately) seem to accompany being a music student - the inadequacy, the existential dread, questioning one’s life choices, and so on… BUT as a result of my frequent breaks and extended weekends of not practicing, I found I was hardly ever practicing out of fear or stress for an upcoming performance or jury.
It seems to me that the key in playing without pain seems to be to have some kind physical exercise routine, and managing fear/stress practicing.
-Alonso Figueroa
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