How to avoid a music injury

Prevention is the key to avoiding a music injury, and a good practice plan offers a start. Janet Horvath, a cellist and an authority on the medical problems of performing artists, lists some rules that can help musicians avoid a performance injury:

• Warm up, first away from the instrument and then at the instrument.

• Take breaks at least 10 minutes per hour and one day a week, as well as the odd minute to uncurl arms, let go of instruments and get out of awkward positions and postures.

• Vary your repertoire - one uses different muscles for different types of music. Don't get stuck on one passage or one work.

• Increase your practice load gradually if you are coming from time off or lighter loads. Never launch right into heavy, intense playing.

• Reduce your practice intensity before a performance. Avoid heavy practice the day before and the day of a concert or audition. Practice away from the instrument - mental preparation and visualizations are very effective.

• If you have a long work to learn, allow several days and learn a few pages a day.

• If you have several works to learn, make up a practice chart and categorize them according to their physical demands.

• Learn to analyze and avoid mindless repetition.

• Source: "Playing (Less) Hurt - An Injury Prevention Guide for Musicians" (Janet Horvath, $29.95, 295 pages).