How to party like a pro: Experts reveal best ways to avoid injury, fatigue during outdoor concert season
Beloved free gatherings like Stern Grove Festival and Downtown First Thursdays are already drawing crowds in San Francisco, while big-ticket events like Oakland's Mosswood Meltdown, Portola Festival at Pier 80, Outside Lands and the highly anticipated Grateful Dead 60th anniversary celebration in Golden Gate Park are set to take over full weekends with nonstop music that'll keep fans on their feet.
But while these parties can be a blast, they can take a physical toll on fans of all ages without the proper precautions. Whether you're big on mosh pits or prefer to simply lounge in the sun, there are ways to help avoid injury.
Of course, there are the obvious ones: drink plenty of water, wear sunscreen and remember to eat. But there are a number of lesser-known life hacks, stretches and products that can help make a noticeable difference.
The Chronicle spoke with Dr. Veronica Jow, owner of Avid Sports Medicine and a team physician for the San Francisco Giants, who has nicknamed herself 'the Rave Doctor' because of her passion for live music events, and Kyle Barbour, head performance coach for the Golden State Warriors, to gather tips and tricks to keep you partying for years to come.
Before the event
Don't let your body go from zero to 100 when you're attending a music event. Try to work consistent light movement into your daily routine about a week before the actual event.
'If you're not doing anything in the week, it's going to be pretty hard to recover from that kind of big spike in activity,' Barbour said, adding that activities like walking, jogging and jumping rope can help to condition the proper muscles.
Movement particularly helps concertgoers who participate in mosh pits as it prepares their body for impact.
Focus on your lower body and core
Pay special attention to your calves, quads and glutes through stretching and training. Two exercises that Barbour recommends are isometric holds, during which you are going up and down on your toes to stretch your calves, and wall sits.
Sports tape
Whether you're already aware of your problem areas or simply want to prevent worsening aches, try using sports tape on your lower back, arches or knees. Not only will this help with circulation and pain management, Jow says it can also help prevent injury and support muscles.
Pack an outdoor kit
The Rave Doctor recommends packing a kit with items to help protect your skin from harmful UV rays, such as sunscreen, sunglasses, a hat and SPF lip balm. Just because you can't see the sun doesn't mean its rays aren't present, said Jow.
During the event
Protect your feet
Ditch the fancy footwear and prioritize comfortable shoes with cushioned soles, a wide toe box and arch support. This will help to 'protect your knees, reduce foot fatigue and help you dance longer without wrecking your body,' Jow said.
Trust us — your feet will thank you later.
Use a cooling rag
No matter how foggy and windy San Francisco summers can get, it's easy to break a sweat running from stage to stage on the hilly terrain of Golden Gate Park. Jow recommends using a cooling rag or frozen washcloth on your pulses (neck, wrists, etc.) during the festival to help drop your core temperature and ease your nervous system.
Take a mental break
Braving the elements in a crowd of thousands and booming music for multiple days straight can get overwhelming fast. That's why Jow advocates for resetting your mind with a quick breathing exercise: Breathe in for four seconds, hold it for another four and then exhale for eight seconds.
This 4-4-8 mental pause is scientifically proven to help regulate the nervous system and promote relaxation.
Don't use Tylenol!
As tempting as it is to pop pain medications like ibuprofen or acetaminophen the moment your feet begin to ache, such medications actually cause more stress on your kidneys and liver. Instead, Jow says to opt for a CBD balm or patch to relieve pain without putting more strain on your system.
Earplugs are crucial
Wearing high-fidelity earplugs will help to reduce decibels but still keep sound clear. If you're finding it hard to get used to them, Jow advises starting with an earplug in one ear to calibrate your hearing before adding one in the other ear.
Listen to your body
You know yourself best, so trust your gut and pay attention to signs that your body may be fatigued.
'You want to make sure that you're feeling good and that you're prepared for what you're going to get yourself into,' Barbour said. 'You want to be able to have fun without too many limitations.'
Eat smart
Energy drinks, overpriced pizza and desserts are easy to find at music festivals, but both Jow and Barbor advise incorporating at least some protein into your diet while out at a festival to help support muscle recovery and keep nutrition levels high. Protein bars, bananas and almond butter or trail mix are all easy-to-pack snacks that balance carb, protein and salt levels.
After the event
Active recovery
While sleeping in and lounging at home are great, try to avoid having total inactivity after an event has wrapped up.
'For the most part, people do recover better with some sort of active rest,' Barbour said. Whether it be a light walk to grab coffee or a brisk bike ride, moving your body in a low impact way that feels comfortable can help speed up the recovery process.
Roll out your body
Using a tennis ball to roll out your body will help stimulate blood flow to your tissues. Barbour particularly suggests focusing on your feet and calves the day after the event.
Stretch it out
Focus on your back, neck and feet after a big event. Exercises such as scapular stretches, where you link your hands in front of you and reach forward, and standing pelvic tilts, where you tuck and arch your pelvis, are simple but effective ways to treat post-festival aches, Jow says.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Associated Press
4 days ago
- Associated Press
Vanessa Colella Appointed as President and Chief Executive Officer of Blue Shield of California Sister Company, Stellarus
Colella takes the helm at the newly-formed healthcare technology company that aims to modernize health plans via its artificial intelligence-driven technology innovation platform OAKLAND, Calif., July 30, 2025 /PRNewswire/ -- Stellarus today announced that Vanessa Colella, who previously held global leadership roles in innovation and digital partnerships at Visa and Citi, has been appointed to serve as the healthcare technology company's President and Chief Executive Officer. 'It's my pleasure to welcome Vanessa to Stellarus and the Ascendiun family of companies,' said Paul Markovich, President and Chief Executive Officer of Ascendiun. 'With Vanessa's experience working at the intersection of technology, financial services, and media, I am confident that she will boldly lead the development of the unique solutions we need in health care. Her strategic, pragmatic, and collaborative approach to innovation and getting work done at a rapid pace is just what Stellarus needs.' In January 2025, Blue Shield of California announced the creation of Ascendiun, a non-profit parent company that oversees Blue Shield of California, Altais, and Stellarus. Veteran health plan CEO Paul Markovich took the reins of the parent company and served as interim President at Stellarus until Vanessa assumed the role this week. As a global leader in the financial services industry, Colella is experienced in meeting consumers' needs for simpler, real-time, and transparent experiences. Most recently, she directed the development and commercialization of Visa's digital-first products and services as their Global Head of Innovation and Digital Partnerships. Colella also oversaw Visa's global network of Innovation Centers. As Citi's Chief Innovation Officer, she leveraged the power of process simplification, operating model redesign, and new technologies to drive growth and innovation across Citi's businesses, clients, and partners. 'We need health care to move at the speed we expect as digital consumers,' said Vanessa Colella. 'At Stellarus, we have a tremendous opportunity to move past incremental change in this industry and work with health plans to drive meaningful outcomes for their members.' Stellarus partners with health plans, which will leverage its unique technology innovation platform to help drive administrative cost savings, reduce the cost of healthcare trend, increase member and provider net promoter scores, and uphold quality targets – vastly improving efficiency and affordability. Through their partnership with Stellarus, health plans are able to maintain their local independence, continuing to focus their resources and expertise on improving the long-term health of their communities, while also modernizing their business operations and driving down the cost of health care. 'I am thrilled to work with the Stellarus team as we reimagine how advanced technologies and artificial intelligence can be applied to help health plans and members move forward with affordable and effective care,' said Colella. 'Expect some big and exciting news from Stellarus in the coming months.' About Stellarus Part of the Ascendiun family of companies, which includes Blue Shield of California and Altais, Stellarus is a healthcare technology company that aims to drive measurable outcomes for health plans with products and services built and delivered via its technology innovation platform. Stellarus' unique technology model is designed to enable plans to automate and improve operations, reduce costs, and enhance member experiences. We're changing the status quo by empowering health plans to create a healthcare experience worthy of their family, friends and neighbors. View original content to download multimedia: SOURCE Stellarus
CBS News
27-07-2025
- CBS News
Oakland, San Jose join nationwide protests against federal spending cuts to Medicaid, social programs
Demonstrators across the country rallied Saturday as part of a coordinated National Day of Action against President Trump's recently signed federal spending package, called the "Big, Beautiful Bill," which includes significant cuts to Medicaid and other social safety net programs. In the Bay Area, healthcare workers, union leaders, and Medicaid recipients gathered in San Jose and Oakland to take part in "Families First" protests. Organizers said the new law threatens critical services for millions of low-income Americans. "It's terrifying what's going to happen. I'm very worried that the services that I rely on day in, day out are going to get cut," said Julia Feinberg, a longtime Medicaid recipient and member leader with Hand in Hand: The Domestic Employers Network. Feinberg, who lives with spinal muscular atrophy and uses a wheelchair, said she depends on Medicaid to fund her daily personal care. "Without it, I wouldn't be able to survive. The state pays for my personal care attendant that helps me get out of bed, take a shower, go to the bathroom, go to work," she said. Feinberg joined a few hundred healthcare workers at Oakland's Snow Park, where union leaders delivered sharp criticism of federal lawmakers. Speakers accused the Trump administration of slashing aid for the poor in order to finance tax breaks for the wealthy. "The reality is people will die. People will die. Families will lose their ability to earn. And people will end up being homeless—people will end up on the streets," said Theresa Rutherford, president of SEIU Local 1021. In San Jose, protesters echoed the same concerns, calling it "inhumane" for the White House to cut Medicaid while boosting funding for immigration enforcement and ICE raids. Jerod Truss, a healthcare worker with Kaiser Permanente in Colorado, warned of the sweeping consequences the cuts could have nationwide. "The Kaiser region has about over a million people that are going to be affected, that are on Medicaid. So that's going to put a huge impact, of course, on our healthcare community," Truss said. In response to the spending bill, many cities—including Oakland—have joined legal challenges aimed at halting the rollbacks. "The City of Oakland has joined in multi-city, multi-jurisdiction lawsuits against the immigration raids and a number of other policies," said Oakland District 4 Councilwoman Janani Ramachandran. "It's not just symbolic, there's actual actions that we can and will continue to take to fight back." Despite the challenging political climate, Feinberg said she plans to stay vocal and involved. "We have to be out here to push the Democrats to find ways to be creative [to successfully block Trump policies]," she said. "I'm not giving up."
San Francisco Chronicle
09-07-2025
- San Francisco Chronicle
How to party like a pro: Experts reveal best ways to avoid injury, fatigue during outdoor concert season
The Bay Area's outdoor concert season is underway. Beloved free gatherings like Stern Grove Festival and Downtown First Thursdays are already drawing crowds in San Francisco, while big-ticket events like Oakland's Mosswood Meltdown, Portola Festival at Pier 80, Outside Lands and the highly anticipated Grateful Dead 60th anniversary celebration in Golden Gate Park are set to take over full weekends with nonstop music that'll keep fans on their feet. But while these parties can be a blast, they can take a physical toll on fans of all ages without the proper precautions. Whether you're big on mosh pits or prefer to simply lounge in the sun, there are ways to help avoid injury. Of course, there are the obvious ones: drink plenty of water, wear sunscreen and remember to eat. But there are a number of lesser-known life hacks, stretches and products that can help make a noticeable difference. The Chronicle spoke with Dr. Veronica Jow, owner of Avid Sports Medicine and a team physician for the San Francisco Giants, who has nicknamed herself 'the Rave Doctor' because of her passion for live music events, and Kyle Barbour, head performance coach for the Golden State Warriors, to gather tips and tricks to keep you partying for years to come. Before the event Don't let your body go from zero to 100 when you're attending a music event. Try to work consistent light movement into your daily routine about a week before the actual event. 'If you're not doing anything in the week, it's going to be pretty hard to recover from that kind of big spike in activity,' Barbour said, adding that activities like walking, jogging and jumping rope can help to condition the proper muscles. Movement particularly helps concertgoers who participate in mosh pits as it prepares their body for impact. Focus on your lower body and core Pay special attention to your calves, quads and glutes through stretching and training. Two exercises that Barbour recommends are isometric holds, during which you are going up and down on your toes to stretch your calves, and wall sits. Sports tape Whether you're already aware of your problem areas or simply want to prevent worsening aches, try using sports tape on your lower back, arches or knees. Not only will this help with circulation and pain management, Jow says it can also help prevent injury and support muscles. Pack an outdoor kit The Rave Doctor recommends packing a kit with items to help protect your skin from harmful UV rays, such as sunscreen, sunglasses, a hat and SPF lip balm. Just because you can't see the sun doesn't mean its rays aren't present, said Jow. During the event Protect your feet Ditch the fancy footwear and prioritize comfortable shoes with cushioned soles, a wide toe box and arch support. This will help to 'protect your knees, reduce foot fatigue and help you dance longer without wrecking your body,' Jow said. Trust us — your feet will thank you later. Use a cooling rag No matter how foggy and windy San Francisco summers can get, it's easy to break a sweat running from stage to stage on the hilly terrain of Golden Gate Park. Jow recommends using a cooling rag or frozen washcloth on your pulses (neck, wrists, etc.) during the festival to help drop your core temperature and ease your nervous system. Take a mental break Braving the elements in a crowd of thousands and booming music for multiple days straight can get overwhelming fast. That's why Jow advocates for resetting your mind with a quick breathing exercise: Breathe in for four seconds, hold it for another four and then exhale for eight seconds. This 4-4-8 mental pause is scientifically proven to help regulate the nervous system and promote relaxation. Don't use Tylenol! As tempting as it is to pop pain medications like ibuprofen or acetaminophen the moment your feet begin to ache, such medications actually cause more stress on your kidneys and liver. Instead, Jow says to opt for a CBD balm or patch to relieve pain without putting more strain on your system. Earplugs are crucial Wearing high-fidelity earplugs will help to reduce decibels but still keep sound clear. If you're finding it hard to get used to them, Jow advises starting with an earplug in one ear to calibrate your hearing before adding one in the other ear. Listen to your body You know yourself best, so trust your gut and pay attention to signs that your body may be fatigued. 'You want to make sure that you're feeling good and that you're prepared for what you're going to get yourself into,' Barbour said. 'You want to be able to have fun without too many limitations.' Eat smart Energy drinks, overpriced pizza and desserts are easy to find at music festivals, but both Jow and Barbor advise incorporating at least some protein into your diet while out at a festival to help support muscle recovery and keep nutrition levels high. Protein bars, bananas and almond butter or trail mix are all easy-to-pack snacks that balance carb, protein and salt levels. After the event Active recovery While sleeping in and lounging at home are great, try to avoid having total inactivity after an event has wrapped up. 'For the most part, people do recover better with some sort of active rest,' Barbour said. Whether it be a light walk to grab coffee or a brisk bike ride, moving your body in a low impact way that feels comfortable can help speed up the recovery process. Roll out your body Using a tennis ball to roll out your body will help stimulate blood flow to your tissues. Barbour particularly suggests focusing on your feet and calves the day after the event. Stretch it out Focus on your back, neck and feet after a big event. Exercises such as scapular stretches, where you link your hands in front of you and reach forward, and standing pelvic tilts, where you tuck and arch your pelvis, are simple but effective ways to treat post-festival aches, Jow says.
