Can you damage your vocal cords by voice training too much?
Voice misuse is a problem, not voice over-use.
The vocal cords and laryngeal musculature are made up of slow-twitch muscle fibre, which is specifically designed to endure extended use without fatigue. Think about how often we use our vocal folds - with every swallow, even just whilst swallowing saliva, our vocal cords close tightly to protect the airway from intrusion and keep fluids and foods from entering our lungs. That’s about 500-700 times a day. We even swallow during sleep. Our vocal folds also close to create sub-glottal pressure enabling us to lift heavy objects, give birth and defecate. In addition, most of us talk all day, sing and even shout without suffering any negative consequences.
So, let’s consider some behaviours that may cause vocal fold damage. We can speak at length in a cosy corner of a quiet restaurant or pub without feeling any negative effects, but if we speak loudly with strain over loud background noise in a crowded pub or club, we are likely to experience pain and change of voice within a very short time.
Excessive coughing and throat clearing can cause vocal fold damage because of the high level of force with which the vocal folds collide during these acts. The force is necessary to expel any offensive material that triggered the cough (remember, the vocal folds protect the airway). Whilst coughing is usually a reflexive response, throat clearing can become an undesirable habitual behaviour.
Shouting without sufficient breath support and optimum resonance to carry the voice often causes vocal fold damage (consider coaches and school teachers). Excessive muscle tension and strain is the culprit for these professionals, as well as for stage performers, presenters, barristers and of course, singers.
So, the key is to train with good technique. This is where a Speech and Language Therapist or singing voice specialist adds value. These professionals can guide you in exercising your voice in the healthiest way, using well-trained auditory and visual assessment skills to provide feedback on your progress. They can teach you exercises with built-in safeguards against vocal damage.
Singers, professional voice users and transgender people are vocal athletes (vocal workouts are the same as other muscular workouts). People underestimate how similar voice training is to athletic training. If you are new to voice work, it is prudent to build up stamina by gradually increasing the amount of time you work out and gradually increasing the vocal load. Just as with weight lifting and flexibility training, your vocal workouts will progress in small increments over time. Patience and care is necessary for most people to reach their goals whilst ensuring risk of vocal damage is kept to a minimum.