Marimba Players Beware: Understanding the Risk of Carpal Tunnel Syndrome

Front Ensemble! Have you ever experienced sudden weakness or sharp shooting pain in your wrist & hand? If so, there's a chance you were experiencing a condition called Carpal Tunnel Syndrome (CTS). This condition is particularly common in the front ensemble because of the repetitive nature of the activity. This blog post will help you understand what it is, why it happens, how you can prevent it, and what to do if you develop it. Enjoy!

What is Carpal Tunnel Syndrome?

Carpal Tunnel Syndrome is a medical condition that results from the compression of the median nerve as it travels through the carpal tunnel in the wrist. This tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of your hand. When the tunnel's size changes due to wrist movements or swelling, it can lead to nerve compression. Symptoms often include numbness, tingling, and weakness in the hand and arm.

The carpal bones and transverse carpal ligament create a tunnel for the flexor tendons and median nerve to pass through.

Carpal Tunnel Syndrome in Marimba Players

Marimba & Vibraphone players face a unique challenge. The weight of the mallets and the repetitive striking movements can increase the risk of developing CTS. This risk is compounded by the fact that they often practice for extended periods, which can lead to increased stress on the wrist and hand.

Table 1: Factors Contributing to CTS in Marimba Players

​Factor	Explanation
​Repetitive Movement	Constant striking of the marimba keys.
Mallet Weight	Holding and maneuvering the mallets puts strain on the wrist.
Prolonged Practice	Extended periods of playing without adequate breaks.
Wrist Position	Awkward wrist angles while playing.

How Wrist Movements Affect the Carpal Tunnel

The size of the carpal tunnel is not static; it changes with wrist movements. When the wrist is bent in either direction, the space within the tunnel decreases, increasing the likelihood of compressing the median nerve. For marimba players, certain playing techniques and positions, such as wide spreads, may lead to more extreme wrist positions, further aggravating the risk.

Preventing CTS in Marimba Players

For marimba players, avoiding Carpal Tunnel Syndrome is crucial.

1. Tendon Glides

This movement helps glide the tendons through your carpal tunnel. A study from the Journal of Orthopedic & Sports Physical Therapy has shown that intermittent exercise of active wrist and finger motion for 1 minute can lower pressure in the carpal tunnel.

2. Median Nerve Glide

This movement glides the median nerve through the tunnel. When used in conjunction with tendon glides, it may reduce the symptoms of Carpal Tunnel Syndrome.

3. Wrist Flexor Stretch

Take 30 seconds after each exercise to stretch the wrist flexors. This can help reduce inflammation in the wrist from the repetitive exercise and minimize risk of developing CTS.

4. REST BREAKS!

One of the best ways to prevent Carpal Tunnel Syndrome is to incorporate frequent rest breaks into practice. We often get caught up in the reps trying to clean clean clean that we forget our hands are working very hard! Frequency and duration of rest breaks will vary depending on the intensity of the work you're doing. High intensity chunks should include a 1 minute rest break every 6-12 reps.

What if you've already got Carpal Tunnel Syndrome?

1. Seek professional medical attention

If you're already showing signs of CTS, it's best to get a professional medical diagnosis and treatment EARLY. Your doctor or physical therapist will prescribe you with stretches and exercises to help rehabilitate your wrist so you can get back out on the field.

2. Wear a Wrist Splint

Splinting the wrist in a neutral position while sleeping or doing errands can help relieve pressure in the carpal tunnel and may reduce symptoms. This is not something I recommend wearing at all times. This should be used periodically and followed with gentle wrist and hand movements to prevent wrist stiffness from developing.

If needed, this wrist splint will help secure the wrist in a neutral position.

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3. Anti-Inflammatory medication (NSAIDS)

Over-the-counter non-steroidal anti-inflammatory drugs like ibuprofen or naproxen are commonly used to reduce inflammation and swelling in the carpal tunnel, which can alleviate pressure on the median nerve and thus reduce symptoms like pain and numbness.

However, it's important to note that while these medications can provide temporary relief, they don't treat the underlying cause of CTS. Long-term management of CTS often involves a combination of approaches, including physical therapy, ergonomic adjustments, and in some cases, surgical intervention. Also, it's always advisable to consult with a healthcare professional before starting any medication, especially for ongoing conditions like CTS, to ensure it's safe and appropriate for your specific health needs.

FAQs About Carpal Tunnel Syndrome and Marimba Playing

Can playing the marimba cause Carpal Tunnel Syndrome?

Yes, the repetitive movements and wrist strain can contribute to developing CTS.

What are early signs of CTS in marimba players?

Early signs include tingling, numbness, and pain in the fingers or hand.

Are there any preventive measures for CTS in musicians?

Regular breaks, wrist exercises, and proper technique can help prevent CTS.

Is it possible to continue playing marimba with CTS?

Yes, but it may require technique adjustments and medical guidance.

Can CTS be cured?

Early stages of CTS can often be managed with treatment, but severe cases might require surgery.

In conclusion, while Carpal Tunnel Syndrome poses a significant risk for marimba players in , understanding the condition, its causes, and preventive measures can help mitigate this risk. It's essential for musicians to pay attention to their body's signals and seek professional advice when necessary. Remember, maintaining hand and wrist health is crucial for a long and fruitful musical career.

Thanks for reading, ForteFam!

5 Tips to Avoid Marching Band Rehearsal Slump

We all know the feeling.

Your body is beat from a brutal morning visual block. ☀️

Your brain is mush from learning a hundred new drill and chorography changes.🥴

Your belly is bloated from inhaling your fast food lunch.🤢

You’d rather dive into a long nap rather than an afternoon marching band rehearsal.🥱

Want to know how to stay focused and energized up through the last run of the day?

Here are 5 tips to keep you going strong all rehearsal day long:

1.Skip the Sugar Surge

Sure, sugar can give you that initial boost of energy but it doesn’t last! The aftermath of a sugar crash can seriously impact your performance on the field. Try to avoid “added sugar” like the one’s found in soda, candy, and other sweets as these don’t provide much other beneficial nutrition. The “natural sugar” found in foods like fruit, milk, and milk products also provide other nutrients like vitamins, minerals, antioxidants, protein, and fiber. These are a better choice to provide fuel that lasts! Keep reading to find out how to pair these foods with others to create sustainable energy and prevent the dreaded sugar crash.

2. A Balanced Meal = Balanced Energy

When it come to a midday meal, too often marching athletes opt for what’s quick and convenient rather than what will keep them fueled and fully functioning. Unfortunately, this can leave you struggling to survive the rest of a rehearsal day. When is comes to keeping energy levels optimal and steady the key is keeping your blood sugar in check. The goals is to prevent your blood sugar levels from looking like a roller coaster and more like a gentle wave as seen on the graph below.

Steady blood sugar levels are achieved by eating meals and snacks that are balanced with carbohydrates, protein, and fat. Theses “macronutrients” are broken down into energy and play other important roles in our normal functioning. Carbohydrates are our body’s main fuel source but without protein and fat to even it out, your blood sugar it will spike and drop, leaving you feeling depleted and drowsy. Not enough carbohydrates and your body will start to break down your muscle mass for energy, which can take a toll on our strength and endurance. Incorporating adequate amounts of each macronutrient will help you power through those long hours on the field.

3. Use Caution with Caffeine

It’s a common misconception that caffeine “gives” you energy. What caffeine actually does is block the receptors to the chemical that makes us feel tired. That’s why once the caffeine wears off we often feel even more drained than before. Caffeine can also cause sleep disruptions and worsen symptoms of anxiety. Generally, adolescents should limit their caffeine intake to no more than 100 mg daily. This is the equivalent to about 1 cup of coffee, 2 cups of tea, or 2 to 3 sodas. Just 1 Bang energy drink contains 300 mg of caffeine, that’s 3 times the recommended limit. Besides zapping your afternoon energy, excessive caffeine can stunt brain development and cause bone loss. Everyone reacts to caffeine differently, some are more sensitive to its effects than others. If you choose to consume it, do so carefully.

4. Hype Up Your Gut Health

Your insides ever feel heavy and sluggish during the afternoon block? Your gut health might need some fine tuning. Keep your digestive track grooving by eating high fiber foods like beans, whole grains, fruits, vegetables, nuts and seeds with every meal. There are fiber supplements available as well but try to use food to meet your fiber needs first. Fiber does more than preventing you from feeling backed up. It also helps you feel full so your stomach isn’t grumbling in-between reps. More importantly, it slows down carbohydrate absorption to keep your blood sugar steady. Remember, steady blood sugar means steady energy levels.

Warning! When increasing the fiber in your diet, do so slowly and be sure to stay hydrated to prevent some unpleasant side effects like cramps and excessive gas.

Probiotics are bacteria that have many health benefits including keeping our intestines happy. You can find them natural in fermented foods like the ones shown here:

There are also different products that have added probiotics like trail mix, fruit bars, even chocolates! Making probiotic-rich foods a normal part of your diet can better your bowel function and prevent any GI discomfort from distracting you during practice.

5. Don’t Snooze on Sleep

No matter how hard you try, you can’t out eat or drink a bad night sleep. Sleep in not only vital for keeping you alert and energized, but it’s also needed for muscle growth and repair. In addition, sleep aids in taking new information and converting it into long-term memories. All important components to enhancing a marching athletes performance both physically and mentally. If you aren’t getting at least 8 hours of uninterrupted sleep each night, you’ll likely feel tempted to nod off during the afternoon.

Rehearsing for 8+ hours is rough for everyone. Set yourself up for success by prioritizing your rest and nutrition so you can stay at the top of your game all day long!

The BEST Foods to Eat for Building Muscle in Marching Band

Building and maintaining muscle mass is essential for marching band athletes to meet the physical demands of performing. Optimal nutrition is crucial for developing the muscle required to reach peak performance on the field. Here are common nutrition and muscle-building questions marching athletes ask.

What should I eat to build muscle?

There are 2 main concerns when it comes to building muscle in marching band; adequate calories and adequate protein. When your muscles are put to work, they break down and rebuild to become bigger and stronger. In order to rebuild, they need enough protein. Protein provides the building blocks that make up every muscle and tissue in our body.

Protein-rich foods can come from both animal and plant products. Our bodies can use the protein from animal products (meat, fish, eggs, and dairy) more efficiently than plant products. This doesn’t mean you can’t be a vegetarian or vegan as a marching athlete, but it requires very careful planning to ensure your needs are being met. Plants sources of protein include soy products (soy milk, tofu, edamame), whole grains (quinoa, oatmeal, brown rice), beans, nuts, and seeds. These also provide other nutrients like fiber, vitamins, and minerals. It’s best to get your protein needs met from a variety of sources.

Eating lots of protein might not be enough to help your body gain muscle. Without adequate overall calories, your body will use that protein for energy rather than for building muscle. Carbohydrates are our bodies preferred fuel source. Inadequate carbohydrate intake can cause increased risk for injury, decreased focus, early onset of fatigue, and limit overall athletic performance. At least half of your plate should be made up of carbohydrate rich foods. Aim to get most of your carbohydrates from “whole food” sources like fruits, vegetables, dairy, and grains. Avoid added sugars from ultra-processed snack foods and beverages as they don’t provide the extra nutrition like whole foods do.

How much protein do I need?

As a marching athlete, you will have greater needs than the average adolescent, but everyone’s protein needs variety greatly depending on the individual. A general range to shoot for is about 1.2-2 g/kg of your body weight per day. To find your weight in kilograms, divide it by 2.2. For example: 150lb /2.2 = 68.2 kg. That means someone weighing 150 lb should aim for at least 82 grams (68.2kg x1.2 = 82) up to 136 grams (68.2kg X2 = 136) of protein daily.

It’s best to spread out your protein intake evenly throughout the day. About a quarter of your meal or snack should be made up of protein rich foods. So if you need about 100g of protein per day, aim to have at least 25 grams of protein 4 times a day.

What other nutrients are important for building muscle?

Besides protein and carbohydrates, vitamins, minerals and other nutrients play an important role in building muscle mass. Antioxidants like vitamin E, vitamin C, magnesium and zinc help boost muscle recovery and growth. Eating a diet with lots of variety and rich in fruits and vegetables can help you get enough of these vital nutrients.

Looking for a “fun” way to add antioxidants to your diet? Try a Nooma Recovery Soda! They also have ingredients that can help reduce muscle soreness and are anti-inflammatory. Use coupon code MORGAN30 for 30% off your 1st order. (The Cherry Cola and Coconut Lime are my favorites!)

What should I eat after rehearsal or a workout to help with muscle recovery?

Here is an easy way to remember how to refuel: the “25-50-30” rule. It means eating at least 25 grams of protein and at least 50 grams of carbohydrate, all within 30 minutes of finishing activity. Following this rule will help replenish your energy stores and promote muscle growth. Here are a few examples you could try:

• 1 cup low-fat cottage cheese, 1 cup peaches canned in juice, and 1 English muffin

• 3 hardboiled eggs, 1 banana, 2 tablespoons peanut butter and 8 oz. of low-fat, chocolate milk

• 4 oz. of turkey, 2 pieces of bread, and 1 medium apple

• 6 oz. of Greek yogurt, half a cup of spinach, 1 cup blueberries, 1 frozen banana, and 4 oz. of low-fat chocolate milk blended into a smoothie

• StarKist Lunch To-Go Tuna Salad and Crackers , 1 cup of grapes, a KIND Bar

Being a successful marching athlete means you have to pay close attention to how you fuel your body. if you have dietary restrictions or are just struggling to figure out how to meet your nutritional needs, reach out to a registered dietitian for guidance and support! Find a local dietitian in your area using the Academy of Nutrition and Dietetics website: Find an Expert.