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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.