Whether it’s bass drum, timpani, snare drum, marimba or any other percussion instrument, percussionists depend on speed, strength, dexterity and stamina for the physical demands of their performance.
Physical demands on a percussionist’s body range from large body movements by multiple muscle groups to repetitive fine movements, especially using the shoulder, forearm, wrist and fingers. Particularly vulnerable areas are arms and lower back.
Percussionists face specific risks of performance-related injury, as well as conditions such as repetitive strain injury, bursitis and tendonitis.
Some aspects of percussion performance may be out of your control, such as long and intense practice sessions, or carrying your instrument to a venue. While your top priority as a percussionist may be refining intricate techniques to create your optimal performance, supporting your own body proactively reduces your risk of injury. In addition to ergonomics in performance and body conditioning, key nutrients are vital to support your muscles, joints and tendons for their intense activity.
A vital note of caution is that the sensation of pain is a clear message to your body to stop. If you are experiencing pain, don’t be tempted to play through the pain! You need to consult a healthcare practitioner.
Ergonomics and resistance bands
Percussionists have refined their technique to create the sounds for an optimal performance. With support and advice from a specialist, effective ergonomics reduces stress and does not need to alter the sound. Correct posture leads to an increased range of motion for percussion performance.
If particular muscles are not well adapted to perform a task, other muscle groups are likely to compensate, such as the muscles in the forearm compensating for wrist muscles. This muscular imbalance is a common factor contributing to injuries among percussionists, such as carpal tunnel syndrome, tendonitis and bursitis.
Resistant exercise training is key to body conditioning. Resistance bands are a practical, low cost and effective option for resistant training to overcome muscle imbalances. A resistant exercise training programme is helpful both in a rehabilitation programme and in preventing common injuries.
Hydration
Water is vital for basic survival. Water is also vital for optimal performance and recovery. The recommendation of about 2 litres (8 glasses) of water a day is a standard amount for normal activity.
During physical activity or high temperatures, water intake needs to be increased. Some drinks (such as alcohol or a lot of coffee) are dehydrating. Drink water before, during (if possible) and after a music performance. Although drinking to thirst may seem intuitive, a drinking plan can be helpful to ensure you keep well hydrated.
Nutrients
Macronutrients are your foundational support for percussion performance. Protein supports the growth of muscles, prevents the breakdown of muscles and is essential for tissue repair during activity. Carbohydrates are important as a source of energy but also help muscles to recovery after exercise and reduce soreness after activity. Fats are vital for all cell membranes in the body. In particular Omega-3 helps muscle strength and recovery.
Macronutrients before and after music performance help to optimise your performance. Time these carefully by eating your meals one or two hours before a performance (to allow digestion and provide energy) and within an hour after a performance (to top up energy reserves and support recovery). Match your energy intake with your energy requirement. Choose a snack or meal, depending whether, for example, you are required for an occasional timpani bash in the piece or for the prolonged snare drum in Ravel’s Bolero.
Meals and snacks
A nutritionally balanced plate includes a portion of protein (meat, beans, pulses, fish, dairy) on ¼ of your plate, vegetables (of different colours ) on½ your plate, and whole grains or starchy vegetables on ¼ of your plate.
Before a music performance, your meal needs to include carbohydrates (to boost your physical energy and mental clarity) with protein (to preserve muscle). A higher ratio of carbohydrate to protein is helpful.
After a music performance, your meal needs to include carbohydrates (to top up energy reserves and reduce muscle soreness) and protein (to repair and build muscle tissue). A higher ratio of carbohydrate to protein is helpful.
Snacks are a good option to top up your meals, both before and after percussion performance. For a quick energy boost, choose a spoonful of honey or a couple of medjool dates. Other snack options include:
Natural yoghurt with berries and nuts
Hummus and vegetable sticks
Crushed avocado with hard boiled egg
Cottage cheese and apple
Banana and nut butter
A personalised nutrition and body conditioning plan supports rehabilitation alongside treatment for a condition which has already developed. The road to recovery for these conditions is likely to be slow. While lifestyle factors for musicians often get in the way of a perfect plan for nutrition, a preventive approach through realistic steps in nutrition and body conditioning helps to reduce the risks of injury occurring.
References
Gammone, M., Riccioni, G., Parrinello G. et el (2019) Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients.
Kerksick, C. Harvey, T, Stout, J. et al (2008) International Society of Sports Nutrition position stand: Nutrient timing. Journal of International Society of Sports Nutrition.
Lopes, J., Machado A., Micheletti, J. et al (2019) Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. Sage Open Medicine.
Merlito, A. J. (2014) The Percussionist Bodybuilder: Optimising Performance Through Exercise and Nutrition. University Libraries.
Smith, G., Atherton P., Reeds, D. et al (2011) Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women. Clinical Science (London).
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