Hey there, I'm Coach Daniel from Forte Athletics, diving into a topic that's often overlooked in the marching band world – safety. Let's debunk some myths and talk about how to keep yourself injury-free.
Understanding the Risks
Contrary to popular belief, marching band isn't all about music and coordination; it's a physically demanding activity with its fair share of injuries. A study by the American Academy of Pediatrics revealed a staggering 20,335 marching band-related injuries from 2012 to 2021. Let that sink in...
So what kind of injuries are happening? They range from soft tissue damage, like muscle strains and ligament sprains, to more severe issues like mild traumatic brain injuries. The majority of injuries reported in the study were related to soft-tissue, and a big majority of them occurred in the lower body -- Think knees, ankles, and feet.
This makes sense considering the huge amount of steps that are taken every rehearsal!
The Root Causes
Poor Physical Conditioning: Carrying heavy instruments and performing complex maneuvers can lead to poor posture and subsequent injuries, especially without proper strength and endurance. This is the leading cause of injuries out on the field.
Footwear Matters: Worn-out shoes can wreak havoc on your alignment and increase the shock your body absorbs with each step. Check out our guide for the best shoes to rehearse in!
Improper Warm-Ups: Cold muscles are much more susceptible to injury. A dynamic warmup routine that covers all three planes of motion is essential to prep your body for the physical demands ahead.
Injury Prevention Strategies
Good news – these injuries are largely preventable. Here's how:
Strengthen Your Muscles: This is the most effective way to protect yourself! Focus on key areas like the gluteus medius for knee stability and the calf muscles for better support while marching. Clamshells are perfect for reducing risk of injury at the knee, and heel raises are great for ankle injury prevention!
Choose the Right Gear: Invest in good-quality shoes and consider using resistance bands for targeted muscle training.
Warm-Up Wisely: Don't skip the dynamic warm-up! Don't know where to start? Use our free 15-minute dynamic warmup routine to set your band up for success!
Join the Fitness Revolution at Forte Athletics
At Forte Athletics, we're committed to helping marching band performers stay fit and injury-free. Explore our range of workout programs tailored for every skill level and section at ForteAthletics.net/programs.