Knee Pain in Marching Band: The Sneaky Culprit

What Causes Knee Pain in Marching Band?

Did you know that knee pain in marching band is most often caused by weakness and instability in the hip and ankle? When these areas are weak, it can lead to inward collapsing of the knee. Throw on the weight of the equipment and the hours of rehearsal, and it's no wonder so many performers are struggling!

 

Luckily, there are exercises you can incorporate into your ensemble's rehearsal warmup to mitigate this problem.

See the Forte Athletics solution below!

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Here are three exercises to include in your dynamic warmup or fitness routine to improve strength & stability in the legs:

1. Sidelying Hip Abduction

Sidelying hip abduction is an effective exercise for strengthening the hip abductor muscles. Lie on your side with the bottom leg straight and the top leg bent. Lift the top leg as high as possible without allowing the hips to roll back. Perform 10 to 15 repetitions on each side for 2 rounds.

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2. Single Leg RDLs

This exercise improves stability in the leg and will deliver quite the burn down in the ankle! Balance one leg with a soft bend in the knee. Hinge the trunk forward from the hip while driving the leg back. Aim for a flat pelvis and avoid lifting the unsupported side of the pelvis!

Do 5-10 repetitions on each foot for 2 rounds.

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3. Skater Hops

Do this as the final dynamic warmup exercise to target the hip muscles and help improve their strength and stability. Start by standing with one foot crossed behind the other. Leap to the side landing on the opposite leg. Repeat this movement 20 times for 1-2 rounds to get the blood pumping and body ready for a productive rehearsal!

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Want a stronger marching band with better endurance? Book a Forte Athletics Clinic! Email info@forteathletics.net

Lower Back Pain in Marching Band - How to Avoid it!

Why is Lower Back Pain So Common in Marching Band?

When we hold our instruments in front of us, it shifts our center of gravity forward. To counterbalance this, many of us instinctively lean back, causing an arch in the lower back. This is a natural response to maintain balance, but it can strain the lower back area.

The Problem is in the Pelvis

Our spine and pelvis work together like a connected system. So, when we adjust one, the other is also affected. For instance, if we arch our back, it naturally tilts our pelvis forward - this is known as an anterior pelvic tilt. Conversely, when we flatten our back, our pelvis tilts backward, called a posterior pelvic tilt. Specifically, when holding equipment and leaning back, as shown in the image below, it results in an anterior pelvic tilt, where the pelvis tilts forward.

Anterior Pelvic Tilt (APT), increases pressure in the lower back.

Posterior Pelvic Tilt (PPT), causes stiffness in the lower back.

Neutral pelvis holds the spine in proper alignment and reduces risk of developing

lower back pain. This is our goal while marching, and will require strength! 

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AVOID LOWER BACK PAIN - LEARN THIS MOVE!

Practice pelvic tilts on the floor by arching and flattening the lower back. This will build muscle awareness around the pelvis to help you train and perform better.

Practice them standing (or with your equipment on) to improve postural awareness.

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2 Exercises YOU NEED For Better Pelvic Control

Hollow Sliders will train your lower abs to help with neutral pelvis. Keep the back flat at all times, hug the lower ribs in, and point the toe. Make the exercise harder by bringing the arms overhead and holding each rep longer. Aim for 3 sets of 15-45 seconds.

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Glute Bridges will help train your gluteus maximus (your butt muscle), which also supports neutral pelvis. Squeeze hard and strive for a posterior pelvic tilt at the top, then maintain tension in the butt as you lower down. Make it harder by doing these with one leg! Aim for 3 sets of 12-15 reps.

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APPLY THIS IN REHEARSAL!

Next time you're carrying your equipment or performing to the box, pay attention to the position of your pelvis. Is it tilting forward or backward, or is it in a neutral position? To keep your pelvis neutral when you have weight in front of you, it's crucial to engage your lower abdominal muscles and glutes. If you don't, your back will arch, which can increase pressure on your lower back, potentially leading to pain and discomfort.

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Want a stronger marching band that doesn't wobble while moving? Book a Forte Athletics Clinic! Email info@forteathletics.net

Avoid Ankle Sprains in Marching Band

What is an ankle sprain?

When a marching band performer sprains their ankle (most often by rolling it), the ligaments that connect the bones are overstretched and sometimes torn. Rehabilitating from this can take anywhere from 3-12 weeks depending on the severity. Failure to fully recover before getting back on the floor increases the odds of it happening again!

Why does it happen?

The foot & ankle are the foundation for all movement. When the joint is not properly aligned and the stabilizing muscles are underdeveloped, the risk of collapsing is much higher. Check out the images below for examples of what this looks like!

Poor alignment contributes to instability.

Good alignment contributes to stability.

What does poor ankle alignment look like?

Take a look at the back of these two performers shoes and you can clearly see the muscle imbalance in their ankles.

Spotting the Risk from Shoes: One way to anticipate the likelihood of an ankle sprain is by examining the wear pattern on the back of a person's shoes.

 

Varus: If the outer edge of the heel is worn down more than the inner edge, it indicates that the person has a tendency to put more weight on the outside of their foot (Varus). This can predispose them to inversion sprains.

 

Valgus: Conversely, if the inner edge of the heel is more worn than the outer edge, it suggests a tendency to put more weight on the inside of the foot (Valgus), which can lead to eversion sprains.

What YOU Can Do About It!

Incorporate ankle stability training into your dynamic warmup. Consistent training will develop the ankle stabilizing muscles to reduce risk of injury and improve athletic performance on the floor!

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Here are 3 exercises to improve ankle stability:

1.Ankle Eversion

Place the inside half of your foot on the edge of a bench or ledge. Rest your upper body weight directly over your knee. Slowly allow the pinky toe side of your foot to drop until you feel a stretch on the outside of your lower leg, then raise the outside edge of the foot up towards the sky to feel the muscle squeeze. Repeat 15-20 times.

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2.Ankle Inversion

Place the outside half of your foot on the edge of a bench or ledge. Rest your upper body weight directly over your knee. Slowly allow the big toe side of your foot to drop until you feel a stretch on the inside of your lower leg, then raise the arch of your foot up towards the sky to feel the muscle squeeze. Repeat 15-20 times.

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3.Single Leg RDLs

This exercise improves stability in the leg and will deliver quite the burn down in the ankle! Balance one leg with a soft bend in the knee. Hinge the trunk forward from the hip while driving the leg back. Aim for a flat pelvis and avoid lifting the unsupported side of the pelvis! Do 5-10 repetitions on each foot for 2 rounds.

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Want a stronger marching band with better endurance? Book a Forte Athletics Clinic! Email info@forteathletics.net