Common Injuries

By Patrice Jones, CPC, CWDS

Drum corps members are athletes, pushing themselves physically and mentally to perform at the highest level. However, with intense training and performances come the risks of injuries. Here's a comprehensive guide to help prevent common injuries and provide treatments for sprains, strains, abrasions, blisters, and overuse of muscles:

Preventing Common Injuries:

Warm-up and Stretching: Always start rehearsals or performances with a proper warm-up routine, including dynamic stretching exercises to increase flexibility and reduce the risk of muscle strain. Dynamic stretching is best before your workout and consists of controlled movements that activate the muscles and joints throughout the entire range of motion. Dynamic stretches get the blood pumping, increase body temperature, and prepare the body for endurance and strength training. Examples of dynamic stretching include walking lunge, arm circles, shoulder rolls. Static stretches are perfect for after your workout (cooldown phase) and involves moving a single muscle as far as it can go without pain, holding the position for 45-60 seconds and no more than a minute. Examples include shoulder stretch, overhead triceps stretch, quad stretch, and calf stretch. Static stretches lower the body temperature, lower heart rate, and signal the body to begin the recovery process.

Proper Technique: Ensure that you're using correct technique and posture during warm-ups, rehearsals, and performances. Improper form can lead to overuse injuries and strain.

Build Strength and Endurance: Most injuries happen when you’re tired, either physically or mentally, so increasing your strength and endurance will help prevent or mediate those problems. This is especially true for joint injuries - ankle sprains/strains, meniscus and ligament tears of the knee, labral tears of the hips and shoulders. The stronger you are, you more stability you have. Think of your muscles like bouncers at a night club. The stronger they are, the more protection they provide. This means you can do more, go longer, and perform higher difficulty marching, tossing, and dancing.

Gradual Progression: Avoid sudden increases in training intensity or duration. Gradually build up your endurance and strength over time to prevent overuse injuries. Part of your commitment to being a member of any drum corps is building your strength and endurance before  you report for move-ins. This means doing these exercises, including running, four to five times a week, preferably outside to help you acclimate to the heat and humidity.

Stay Hydrated and Nourished: Drink plenty of water to stay hydrated, especially during long rehearsals or performances. Fuel your body with nutritious foods to support muscle recovery and overall health.

Cross-Train: Incorporate cross-training activities into your routine to balance muscle development and prevent overuse injuries. Activities like swimming, yoga, or cycling can help improve overall fitness and reduce the risk of injury.

Rest and Recovery: Allow your body adequate time to rest and recover between intense rehearsals or performances. Listen to your body and take breaks when needed to prevent fatigue and overexertion.

Proper Equipment: Ensure that all equipment, such as harnesses, are properly fitted and in good condition. Ill-fitting equipment can contribute to discomfort and injury. Check your guard equipment - adjust straps, retape, and check weights and integrity of everything.

Cool Down: After rehearsals or performances, incorporate a cooldown routine to gradually lower your heart rate and stretch out tight muscles. This can help prevent stiffness and soreness.

Treatment for Common Injuries:

Sprains and Strains:

Rest the injured area and avoid putting weight on it.

Apply ice wrapped in a cloth for 15-20 minutes every few hours to reduce pain and swelling.

Compress the area with a bandage to keep down swelling and to provide support and stability.

Elevate the injured limb above the heart, if possible, to reduce swelling.

Abrasions:

Clean the wound with mild soap and water to remove dirt and debris.

Apply an antibiotic ointment to prevent infection.

Cover the abrasion with a sterile bandage or non-stick gauze pad to protect it from further irritation.

Blisters:

Avoid popping blisters as it can increase the risk of infection.

If a blister bursts, clean the area with soap and water and apply an antibiotic ointment.

Cover the blister with a bandage or moleskin to protect it from friction.

Overuse of Muscles:

Rest the affected muscles and avoid activities that aggravate the pain.

Apply ice packs or cold compresses to reduce inflammation and pain.

Use over-the-counter pain relievers such as ibuprofen or acetaminophen to alleviate discomfort.

Stretch gently to improve flexibility and relieve muscle tension.

Seek Medical Attention:

If an injury is severe or does not improve with home treatment, it's important to seek medical attention from a healthcare professional. They can provide a proper diagnosis and recommend appropriate treatment options to help you recover safely and get back to marching as soon as possible.

Remember, injury prevention is key to maintaining peak performance and enjoying a long and successful drum corps career. By following these tips and listening to your body, you can minimize the risk of injuries and stay healthy on and off the field.