Hands Cramping, Suggestions?

[Ori0n]

Hey Guys!!
I've been playing bass for over 15 years, and just recently I've noticed that during shows my hands begin to cramp up fairly quickly. Like within 4 songs i can't hold the pick properly with my right hand, and a few songs later, my left hand just starts to cramp but its not too bad i can play through that pain.


I figure some exercising and stretching is in order, and I've gotten a few books to help out. My practice sessions now include work from (30 day bass workout and Bass Fitness) and some JS Bach for bass.

This never happens during band practice tho! I wonder if I'm just digging in alot harder at shows, maybe it may be losing potassium from sweating and need more water.

But what have you guys done for hand stretches and warm ups?
Any suggestions would be great!
Thanks!

[Fergie Fulton]

Originally Posted by Ori0n

Hey Guys!!
I've been playing bass for over 15 years,

That will do it everytime. LOL

But serious, stretching, warming up and down will help big time as will lots of water. Many people are just not hydrated enough, muscle tissue and fibre are about 80% water, so do the math on why we need to stay hydrated. Bannanas, are a great source of energy as is pasta before playing. Avoid salty foods as they will help de-hydrate you. But take in more water and have so "energy" food before, during, and after you play.

[Ori0n]

Lol yeah I figure that has a big deal to do with it, and being a programmer i'm on a keyboard 8+ hours a day too! So yeah.

I never really warmed up much before, never really had to when i was "younger" (weird saying that at 28). More water definitely needs to be in my repertoire at shows. Those lights can get HAWWTTTTT. Bananas are a no go, they make me violently ill these days .

It seems like it's hard to find time to warm up for 15 minutes+ before a show.

Any other suggestions and warm ups from anyone? What are good hand exercises to do? And any warm ups in particular? I know going up chromatically is always a good warm up, and a good stretching warm up is to go up 1, 2, 3,4 then repeat, and put your pinky on the next string, and do that all the till you've walked up all 4 strings moving one finger at a time.

[DeluxeRed]

It is at least partially a sign of a mineral deficiency (K). If you can't eat bananas, try different sports drinks or multivitimans.

[Lincoln]

Playing is like exercise— everything that you would do to prepare yourself for a workout holds true for a gig.

Stretch ( gently )
Warm up ( gently )
Drink water before, during and after the gig.

And I would recommend a massage therapist not just for the shoulders and back, but more specifically for your forearm and hand muscles. Cramps are caused by lack of blood flow. The muscles fibers need to be loosed to allow blood flow to the muscles. If blood does not flow to the muscles you can look forward to nerve damage, which is what leads to CTS.

If you're gigging often enough to cramp, you can afford a therapist. (anywhere from $50-75 for a full hour). AND they'll show you how to properly maintain your forearms and hands by doing self-massage work between visits.

Definitely an inexpensive way to avoid any kind of surgery. Also, if you gig alot as a business, keep the receipts as it is a business expense and thus a tax write off. Also, some therapists work with your health insurance depending on what your insurance covers...

My wife is a therapist, and yes I'm not only spoiled, but look to play bass for a long, long time!

[Gord_oh]

electrolytes!
(its what plants crave)

but keep fluids and vitamins/minerals in balance.
age tells all...
maybe see a doctor to make sure its nothing too serious.

[BobaFret]

I've had this same issue in the past ( I'm also a computer engineer ) and what really works for me was mostly breathing/relaxing more. I started taking note of my habits while playing and I'd get excited about something and just totally tense up.

My teacher noticed that when I'd play my breathing really changed as well so I've been focusing on paying attention to that as well and it's helped a bunch.

This may not be your issue at all but just putting it out there. It really sucks when it happens. Good luck.

[McHack]

Here's a couple of things...

Make sure you're staying hydrated. It doesnt happen to me alot, but it did this past Friday... at work, I had too much coffee... did a mess of cardio... add a couple of White Russians, & that's begging for cramping due to not being hydrated.

I got 'em in my hands, forearms, & calves. Once I noticed, I started chugging water, & got thru it fine.

[Ori0n]

Thank you all for the great tips, advice and encouragement! Keeping up my practice routine, warming up, and staying hydrated (way more than I usually am) will continue to become more prevalent in my playing and my life!

thanks again!!