Breana Gilcher

You’ll need: a large container or sink with very cold water and ice, and another container or sink filled with hot water.

Submerge hands up to the elbows in the ice water for 30 seconds, opening and closing fists and making circular wrist motions. Then immediately submerge hands in hot water for 30 seconds.

Alternate between cold and hot water for 5 minutes total.

Warning Signs: When to Stop Practicing
From the Colburn School

Red flags = Stop now and seek help!

1. Pain - Pain is a warning sign fromthe body that something needs addressing and should NOT be ignored.

2. Numbness or tingling - Often felt in the hands or fingers, this is a sign of nerve compression and needs further investigation.

3. Muscle cramping - When a muscle begins to cramp it is highly vulnerable to injury and may indicate hydration or nutritional issues.

Amber flags = Modify your practice and monitor

1. Muscle tension - Playing with tension increased your risk of injury. Stop playing and take a 15 minute break to relax the muscles. Check for tension as you return to the instrument.

2. Fatigue (Physical and mental) - Playing when tired increases risk of injury. Take a 15 minute break, hydrate, and have a protein and carbohydrate snack. If tiredness persists, stop playing. Address your sleeping habits and cardiovascular fitness to prevent fatigue.

3. Loss of speed, dexterity, or power - If there is an unexplained loss of playing ability, or a notable halt in progression, this may indicate an underlying problem.

If any of these Amber Flags persist over two or more days, seek help.