How to Handle Vocal Strain: 7 Tips for Taking Care of Your Voice

Vocal strain, officially known as muscle tension dysphonia (MTD), is an overuse of the vocal cords that presents itself in many uncomfortable or painful symptoms. This voice problem can dramatically alter your voice’s sound and quality, and requires proper care and treatment to prevent permanent damage.

There are two types of vocal strain: primary and secondary.

• With primary MTD, increased tension in the laryngeal muscles changes voice quality, making it painful to speak. This type of vocal strain does not have a determinate cause and can be treated with voice therapy.
• Secondary MTD is vocal strain caused by an underlying medical issue, such as vocal fold lesions. Treating the underlying issue and the strain can help resolve secondary MTD.

Vocal strain results from increased muscle tension of the laryngeal and parapharyngeal muscles surrounding the voice box. The tension affects the vibration of the vocal folds, which are the folds of mucous membranes that stretch across the larynx. Potential causes of a vocal strain include overusing the voice, respiratory infection, acid reflux, cold weather, or smoking.

Here are the main symptoms of vocal strain:

• Coughing and hoarseness. Those suffering from vocal strain may experience symptoms like hoarseness, a sore throat, or a persistent, tickly cough.
• Loss of vocal control. A vocal strain may make it difficult to project or control the voice, making it harder to produce sound. This issue can lead to a loss of vocal range or cause unwanted voice changes like raspiness or cracking.
• Throat pain. Throat pain and discomfort are common symptoms of vocal strain. A vocal strain can make the throat feel tight when talking and may require medical attention.

Here are some helpful tips for taking care of your voice and preventing vocal strain:

1. 1. Stay hydrated. Drinking plenty of water is a great way to keep your throat lubricated, which can help protect your voice. Tea, particularly with honey, is one of the most popular pre-singing liquids since it soothes the throat before and after voice use.
2. 2. Watch what you consume. Consume foods and liquids one to two hours before you plan to warm up your vocal cords. Avoid eating fatty or acidic foods or drinking liquids with too much fat or gas, like milk or soda. Caffeine constricts vocal cords, so skip the coffee as well. Ensure all food and beverages are consumed warm or at room temperature — not too hot, not too cold. By adequately preparing your vocal cords beforehand, you can help avoid adding any unnecessary strain.
3. 3. Warm up. Preparing your voice for use through vocal exercises is an excellent way to minimize strain. You can try warming up in the shower where it’s warm and humid, or warming up by singing vowels. Introduce exercises gradually when you begin, and slowly build onto that until you feel like your voice is fully warmed up.
4. 4. Practice breathing techniques. Knowing how to breathe correctly is one of the key elements of vocal health. Good posture and airflow promote high breath control, allowing you to vocalize with ease without straining your voice.
5. 5. Work in a clean environment. Chemical irritants, like those found in cleaning products, can affect your throat and contribute to voice problems. Make sure your practice room has proper air circulation and is free of any harmful smoke or toxins. Use a humidifier to keep moisture in the air and prevent your throat from drying out too quickly.
6. 6. Rest your voice. Whether you’re performing or just practicing, make sure you give your voice a break. Giving your throat ample time to rest and recover after heavy use is vital to the health and integrity of your vocal cords.
7. 7. Try voice therapy, if necessary. Vocal therapy teaches people how to use their voices in a way that doesn’t overstimulate the vocal cords. This special therapy can also help eliminate harmful behaviors and improve vocal endurance. Research different voice specialists to determine if voice therapy is right for you.

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