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Protecting your hands, wrists etc


SpaceChick
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This is a genuine question :P

I'm finding I am putting more and more hours in on my bass practice. Being in two bands may have something to do with it ;) plus a desire to be the best I can be :D

So, I notice that if I play for about 5 hours on a non work day I get aches and pains I've never had before.

Today (making the most of the bank holiday) my left hand cramped up for the first time ever. I've also woken up on a few occasions with numb fingers on my right hand. And have had a general soreness in both wrists with a bit of clicking when I've put many hours in!

I have realised its less of an issue if I play with my watch off and standing up, so sure posture helps.

Was thinking about taking some joint care tablets and some cod liver oil, but wondered if anyone had any super tips for me.

Thanks in advance
Debs

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Morning numbness can be a sign of carpal tunnel. I had carpal tunnel and had to have an operation. You don't want that. So first thing to do make sure your wrists are as straight as possible when you play. Make sure you strap is not too high. Good posture prevents possible future wrist problems.

Below is link to carpal tunnel symptoms. You can wear wrist splints at night which will help keep your wrists straight when you sleep.

[url="http://www.nhs.uk/Conditions/Carpal-tunnel-syndrome/Pages/Symptoms.aspx"]http://www.nhs.uk/Co...s/Symptoms.aspx[/url]

Edited by gjones
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[quote name='gjones' timestamp='1364592744' post='2028720']
So first thing to do make sure your wrists are as straight as possible when you play. Make sure you strap is not too high. Good posture prevents possible future wrist problems.
[/quote]

Good advice, bent wrists at sharp angles are a no-no as this cuts off the blood flow to the tendons. Cod Liver Oil tablets are a good idea too, and are you taking regular breaks on your long practice sessions?

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There is also the simple fact that you may be over doing it, 5 hours a day is a lot of playing, your strap height will help, the tablets will help, check technique, a teacher may be able to help, but ultimately if you are over playing just take a break, if it persists, doctor pronto, this is one of those ailments that is better dealt with early.

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[quote name='Lynottfan' timestamp='1364594370' post='2028743']
There is also the simple fact that you may be over doing it, 5 hours a day is a lot of playing
[/quote]

+1. Regularity is as important as the actual amount of time spent on a particular practice session. Quite apart from the physical aspect, the brain can kind of "switch off" after about an hour or so of being bombarded with information. So sometimes, long sessions at a go, can be counter productive. If you want to put in that amount of time per day, make sure to take regular breaks. Do gentle stretches after each session, and again before you start the next one. Make sure you are "fueled up" for these marathon sessions with a good meal and be sure you are well hydrated. As has already been mentioned, make sure your technique is up to par, i.e. both wrists as straight as possible, and play with a light touch.

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It sounds like it COULD be due to non-straight wrists as mentioned above, so taking some time to focus on just that every practice session will probably make a difference. You'll find when you do play with straight wrists the effort involved in fretting/plucking is a LOT less too :)

Cod Liver Oil supplements are great, I've been using them for the last few months and my joints seem to be a lot healthier.

One other thing that's really helped me is going to the gym and lifting weights. I do 'wrist curls' once a week to target those specifically, but pretty much any exercise which involves holding a weight in your hands will strengthen your hands and wrists! Again, with those being stronger, you will be working a lot less hard when playing and your stamina will improve! I played bass for 8 hours one day this week which I would never have been able to do this time last year!

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Thanks guys.

I already have an awesome teacher!!

As for finger numbness, it's was only the finger tips on my first two finger (my playing fingers) on my right hand. The neighbouring fingers were fine.

I have been taking short breaks, mainly to eat, have a drink, or when I'm being slower by listening and working out a new song.

I will look into stretches and exercises. And think I'll start taking Cod Liver Oil.

To be honest, I probably have been overdoing it, but I'm trying to get up to speed with my new bands set ASAP. Of course, the other thing is if I don't have other plans I just want to keep playing my bass as I enjoy it so much :P

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[quote name='merello' timestamp='1364595398' post='2028759']
http://www.bassdirect.co.uk/bass_guitar_specialists/Little_Guitar_Works.html
[/quote]
I've heard about these but never seen one before. Can't get my little head around it though. How do they get a consistent action along the length of the neck? Surely a straight string alongside a curly neck can't do it? Help anyone....

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[quote name='chrismuzz' timestamp='1364613861' post='2028926']
It sounds like it COULD be due to non-straight wrists as mentioned above, so taking some time to focus on just that every practice session will probably make a difference. You'll find when you do play with straight wrists the effort involved in fretting/plucking is a LOT less too :)

Cod Liver Oil supplements are great, I've been using them for the last few months and my joints seem to be a lot healthier.

One other thing that's really helped me is going to the gym and lifting weights. I do 'wrist curls' once a week to target those specifically, but pretty much any exercise which involves holding a weight in your hands will strengthen your hands and wrists! Again, with those being stronger, you will be working a lot less hard when playing and your stamina will improve! I [b]played bass for 8 hours one day[/b] this week which I would never have been able to do this time last year!
[/quote]
I once took some naughty go-go powder and played guitar for 12 hours without a break. It left my fingers so sore that I couldn't touch anything for a week and couldn't pick up a guitar for three weeks. Mind you, it was a guitar not a bass, I don't know if it would have been the same if it had been a bass.

Edited by KingBollock
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I gave up wearing a watch several years ago. I realised it was aggravating by left hand, not just when practising but in my day job. Pulling cables under desks doesn't sound too hard but the watch would ride up onto my wrist when stretching. Now I just get time off my mobile.

The other thing I've found is that our hands are just part of a whole chain of muscles running through the arm to the shoulder. I took up jogging as light exercise to help with on stage stamina and the unexpected pay off is better wrists and fingers. Even though running hardly uses the upper body muscles, it's enough.

Edited by cytania
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Good information regarding healthy hands and bass playing on this site :

[url="http://chriskeuken.nl/health/repetitive-strain-injury-and-focal-dystonia.html"]http://chriskeuken.nl/health/repetitive-strain-injury-and-focal-dystonia.html[/url]

Edited by Coilte
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Sounds like you really enjoy practicing and playing, but do be careful. I did a gig at a biker festival last year and did a 3 hour set which left me sore and I was then forced to change my playing style.

There shouldn't be any pain whilst or after playing. As bass players we often dig in too much, this doesn't tend to do much for our tone and the best pro players trend to be very relaxed even if they are playing heavy music, eg Steve Harris.

I still have to tell myself to relax.

good to read your posts though, 2 bands and long practice sessions I reckon you'll get where you want to get to very soon.

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