Common Injuries for Flutists and How to Prevent Them

It seems like I’m constantly seeing flutists (not unlike myself) struggling with injuries. We play and play and play not even thinking that what we are doing isn’t necessarily the most natural thing for humans to do. We’re working muscles that most people don’t even know they have (which, in my opinion makes us superhuman, but that’s just me) and we’re doing so for extended periods of time. Just like any other muscles, these can get fatigued or injured without proper stretching and resting, so I’m here to tell you a few of those injuries and how they can be prevented.

Disclaimer: This is not medical advice. This is the opinion of a flute teacher with years of experience with flute playing and injuries. If you are injured, please seek the advice of a qualified medical doctor.

Wrist Injuries

Many flutists suffer from wrist injuries such as ganglion cysts, carpal tunnel, and tendinitis. Often, this is due to poor form and tension held in the body while playing. There are several devices that can help correct your form, such as the Bo Pep flute and finger rests and the Valentino Thumb Port (my personal favorite and what I use), as well as silicone and moleskin finger rests that can help raise your flute slightly off of your left hand and allow a more natural curve to your fingers. Not only will this help with injury prevention, but it also helps technique quite a bit.

It’s also important to note that the style of flute you have could be contributing to your wrist problems. For instance, all flutes typically come with an in-line or an offset G option. For smaller hands, it’s easier and more ergonomic to play with an offset G than it is an in-line. Playing an in-line with smaller hands can cause injury and discomfort and vice versa. Someone with larger hands playing an offset G could experience discomfort over prolonged playing periods.

Stretching is also an important factor when it comes to the wrists. We often neglect pre-practice stretching, and as someone that’s suffered some prolonged injuries, I recommend you treat practicing much in the same way you would treat exercise. Warm up and stretch before you begin. Some basic wrist stretches and strengthening exercises can go a long way.

Wrist Extension

To perform a wrist extension, hold both arms out in front of you, palms facing parallel to the floor. Start with your non-dominant hand, and use it to pull your dominant hands fingers backwards, as though you’re attempting to high-five someone. Pull your fingers back, parallel to the wall in front of you, gently stretching the tendons on the underside of your forearm and wrist. Keep your forearm parallel to the floor during this stretch. Hold this stretch for a few breaths. If you want more, the gently pulse your fingers back towards your body. Be very gentle. You should feel a stretch, but if you feel pain, stop immediately or back the stretch off to where you are no longer feeling pain. Repeat with your dominant hand.

Wrist Flexion

A wrist flexion is the exact opposite of a wrist extension. You’ll want to follow the same steps, except pulling your fingers down so that the back of your hand faces the wall in front of you and your fingers are pointing towards the floor. Hold for a few breaths and pulse if you need more, but again, if you feel pain, back the stretch off or stop completely.

Wrist Rolls

I really like this one to loosen up those muscles around the carpal bones. The key is to relax, point your index finger, and roll your wrists around in circles. After a few seconds, you can reverse the circle. This helps warm up the muscles and loosen up some of the tension in the wrists

Wrist Extension & Flexion with Dumbbells

The basic strengthening exercises that will help substantially are pretty easy. It’s the same general concept as the stretches, only you’re using. dumbbell and pulsing up and down, extending and flexing your wrist with weight. This will help strengthen the wrist tendons and help keep injury at bay.

Shoulder Injuries

Shoulder injuries are super common for flutists. As a matter of fact, it was only just recently that I was in physical therapy for biceps tendinitis. These aren’t necessarily due to poor form, but often over-use and a lack of muscle stability in the shoulder blade and other parts of the shoulder.

Rows

For this exercise, I recommend using a resistance band with a knot tied at the end and closed into the door. Wrap it a few times around your hand, holding your forearm parallel to the floor, level with your belly button, elbow tucked close to your side. Using your shoulder blade, pull your fist back towards your belly button. Try to pinch your shoulder blades together while doing this.

Arm Raises

I like to do this one with small free weights, 1 lb, 2.5 lb, 5 lb, etc. Laying on your belly, hang one arm off of the surface you’re on, then lift your arm, palm down, at a 45-degree angle in front of you. After you have finished a few sets of 10 reps or so, turn your palm inwards so that your thumb is pointing at the ceiling. Repeat the exercise. These might be difficult without weights, but if not, slowly add weights to this exercise.

Warm Ups

Of course, some basic stretching, such as giving yourself a big hug, alternating which arm is on top then reaching over your head and touching your fingers between your shoulderblades, etc. are great warm-ups that will also help keep you from hurting yourself during practice.

Finger Injuries

Finger injuries are pretty common as well, and while it might seem silly that you could sprain your index finger playing flute, it does happen. Strengthening exercises, warm-ups, and stretches will absolutely help keep this from happening.

Finger Touches

Touch each finger to your thumb, rotating forwards and backward. Not only will this help with your dexterity, but it will also warm up your fingers. You can even get crazy, doing both hands at the same time in opposite directions.

Finger Wiggles

Of course, we have to do the classic “jazz hands” warm-up by wiggling our fingers back and forth to warm them up. If this doesn’t make you smile at least a little, I’ve got nothing for you. This makes me (and my students) laugh every time.

Chromatic Scales

Chromatic scales are a GREAT finger warm-up and strengthener. You should, ideally, be warming up with these every day. As a matter of fact, I really like Paula Robison’s warmup called Orange Juice, which is a chromatic scale warm-up. You can find her book here. It’s full of incredible warm-ups that can absolutely follow these.

Performance Aids

Performance aids are a great way to prevent and help mitigate injuries. They’re also NOTHING to be ashamed of. If you need them to not feel pain, I want you to use them. I insist that you use them. Here are a few important ones:

• Bo Pep Finger Rest - if you’re having wrist or hand pain in your left hand, this is a great way to correct your hand position.

• Silicone Flute Plugs - many flutists require adding plugs back into your flute keys. There’s no reason for a stigma around it. Pain in your ring fingers are the most common, so I would give this a shot if you’re struggling there.

• Thumbport - A thumb port will help fix your hand position on the right side. Personally, this little device almost instantaneously cured the pain I had been feeling for nearly a decade. 10/10 from me.

Key Takeaways

• Wrist injuries, shoulder injuries, and finger injuries are extremely common in flute players.

• Using performance aids is a perfectly acceptable way to mitigate pain.

• Stretching and strengthening are great options to help keep pain from beginning.

• See a doctor if you’re in pain. Period.

Disclaimer: This page includes affiliate links. Click here to read my full privacy policy.