RCR Drum Corps Survival Guide 

Patrice Jones, CPC, CWDS

Over the years, those of us working Health & Wellness for various drum corps have seen so many things, but there are a few conditions that are prevalent among drum corps members which are preventable or less impactful with knowledge and the right gear. Check out the general information below along with recommendations on prevention, so you can have a fun, productive, relatively pain-free tour. The links given are for specific products and most, if not all, can be found on Amazon if you prefer to shop there.

LABEL EVERYTHING

Many members will have similar or the same items as you. We recommend you label everything, especially charging blocks, cables, bus boxes, water jugs, backpacks, air mattress bags, and anything else you’d like to keep. Some members do laundry together to take advantage of the bigger machines, so using a laundry marker to label clothing will help with that.

HYDRATION

WHAT TO KNOW: For elite athletes like our drum corps members, proper hydration is a requirement. It improves performance, helps prevent injuries, and speeds recovery during downtime. Dehydration and “heat injuries” are damaging to the body and can even be deadly. We take hydration very seriously and will continually check in and monitor the number of hydration breaks, the amount of water members are drinking, and their electrolyte supplementation. It’s so important for each member to know how much water/electrolytes they should be consuming daily as it’s impossible for our team to monitor every member individually. Personal accountability is vital, but our Health Team will step in when necessary.

There are two components to proper hydration – fluids (water) and minerals (electrolytes). Without electrolytes, the water can’t be properly absorbed. You need both. Water flows where sodium goes! Each member should be drinking their weight (lbs) in ounces every day – even on off days — while on tour. If you weigh 160 lbs., you should be taking in 160 ounces of water a day along with electrolyte supplementation. Normally, the guidance is drink when you’re thirsty, but we’ve learned this is too little too late in the drum corps world, which is why we’ve tailored this recommendation — to meet the needs of our members and keep dehydration out of the equation. Obviously, we can’t force you to drink water, but your body will protest in the form of sub-optimal performance, headaches, nausea, injuries, and maybe even a heat injury (heat cramps, heat exhaustion, or heat stroke). Hydration with the provided electrolytes is not optional. When properly hydrated, your urine should be a pale-yellow color. RCR is an LMNT partner, and we only recommend and use their products because they’re the best.

For optimal performance, I only use and recommend LMNT electrolyte drink mix. It has a much higher sodium profile which is ideal for athletes who are sweating constantly. Our members are excreting 4-7 grams of sodium a day through sweat, and that must be replenished to keep their bodies in balance. Two packets a day will help replenish some of the sodium lost through sweat and keep the heart and muscles functioning properly. The rest is replenished by the food they eat which is heavily salted. Members will add 1-2 packets of LMNT to their gallon jug and drink throughout the day. LMNT is designed for athletes and doesn’t have sugar (sweetened with Stevia), artificial colors, or artificial flavors. There are several flavors, and it has a much better electrolyte profile than Gatorade or Sqwincher. For members that weigh more than 220 lbs., we recommend they purchase two boxes of LMNT and bring it with them to supplement.

Click here for the article on LMNT’s electrolyte profile: 

Liquid IV is another product that many drum corps use when a member becomes dehydrated. It has a slightly different electrolyte profile which, but it is considered less optimal than LMNT. The Liquid IV is an acceptable option when LMNT isn’t available. Liquid IV can be bought in stores, so members can purchase on free days. LMNT can only be purchased online, but the delivery is fast, and the packets are small. 120 packs will take up very little space. Liquid IV will cost you more than LMNT when comparing the mineral profiles since you’ll need two sticks of Liquid IV to equal one packet of LMNT.

WHAT TO BRING: LMNT packets will be provided to members daily. If you weigh more than 220 lbs., you may want to purchase 2 boxes to supplement what you will get from RCR.

• Click here to purchase LMNT Electrolyte Drink Mix. If you purchase the LMNT INSIDER bundle, you get 4 boxes for the price of 3.

• Click here to learn about the science behind LMNT.

• Click here to learn about Liquid-IV Hydration Multiplier.

NUTRITION:

WHAT TO KNOW: You are what you eat! As musician athletes, there are nutritional needs that must be met to prepare your body for the demands of drum corps. At RCR, we focus on macronutrients — protein, carbohydrates, and good fats — and caloric content. Drum corps member burn an average of 6000 calories a day!! You will get four meals each day while you're with us — breakfast, lunch, dinner, and snack (actually another meal).

A higher-than-average complete protein intake is required to maintain you current muscle mass and help in the recovery and repair of muscle tissue from hours a day of intense physical exercise. Meat sources are the BEST way to get the nine essential (not made by the body) amino acids that pair with the 11 amino acids made by your body which results in a complete protein. If you are a vegetarian, meeting your complete protein requirement will take planning and incorporate combining foods in specific amounts. I always recommend that marching arts’ athletes eat meat to ensure your body has what it needs to support muscle mass and muscle recovery and repair. Meat is the perfect food for our needs, but I do understand the desire to not eat meat. Meat includes beef, pork, poultry, lamb, fish, and eggs. Contrary to popular belief and a lot of misinformation, plant-based diets are not always conducive to good health. If you are eating a vegetarian diet for health reasons, I highly encourage you to do some research. Meats are also your best source for vitamins and minerals, and lean beef is the best of those choices. Produce in today’s society is nutrient deficient. About 75% of the muscle and soft tissue injuries I’ve seen in the marching arts are in non-meat-eaters.

Click here to learn more about the benefits of lean beef.

For energy, you have two choices — carbohydrates or good fats. Good fats are a better choice for fuel, because they last longer and satiate you. The fat in meat is considered a good fat unlike the fats added to processed foods. We still recommend leaner cuts of meats. Complex carbohydrates are a better choice than simple carbohydrates. Complex carbs are digested more slowly whereas simple carbs burn fast and spike your blood sugar. As a general rule, you should stay away from simple carbs.

Click here to learn more about the differences between complex and simple carbohydrates and which foods to choose.

WHAT TO DO: Increase your complete protein intake, reduce and/or cut out simple carbohydrates, and increase your complex carbohydrates and good fats; Notify RCR of any food allergies and diet preference.

INGROWN TOENAILS

WHAT TO KNOW: On average, 4-6 members will need their ingrown toenails removed surgically by an outside provider while on tour. This means local anesthetic, removing the ingrown nail, dressing changes for a few days to a week, no marching, and antibiotics. Before we even get to this point, you will have to live with the pain, swelling, and pus as we try conservative measures to clear up the infection and inflammation. This looks like Epsom salt soaks 3-4 times per day, over-the-counter pain meds, and probably marching restrictions. Ingrown toenails are painful, very common for drum corps members, and COMPLETELY AVOIDABLE with proper foot care. Properly fitted shoes that don’t pinch your toes and knowing how to properly trim your toenails to prevent the corners from growing into the skin is key. Check out the guidelines below which show you how the nail should look. It’s recommended to cut the nails BEFORE showering for the best outcome unless your nails are thick.

WHAT TO BRING: Toenail clippers or scissors – whichever works best for you.

Click here to learn how to trim toenails properly.

SHIN SPLINTS (Medial Tibial Stress Syndrome)

WHAT TO KNOW: Shin splints are caused by stress on the shinbone (tibia), and the result is inflammation of the muscles, bone tissue and tendons around the tibia. They are especially common in anyone who suddenly increases their activity, including duration, frequency, and intensity or anyone in drum corps or colorguard. Having high arches or flat feet make you more susceptible to shin splints. Most, if not all, drum corps members have or will develop fallen arches which can result in shin splints. Some have encountered this before; some never have shin pain until they start drum corps. The good news is you can take steps to minimize the chances of developing them and reducing the pain associated with them. If you come to Health & Wellness with complaints of shin splints, we will assess you, apply ice, provide over-the-counter pain meds to reduce inflammation, and probably apply some kind of taping in the mornings to help with the pain. The tapings work well enough, but a better option is compression socks or compression sleeves and orthotic inserts to correct the underlying issue. Also, wearing a shoe with cushion can help. Shoes are like tires on your car – they’re the only thing between you and the ground. Buying high-quality, properly fitted shoes is THE MOST IMPORTANT THING YOU CAN DO. Recommended shoes will be covered in one of the following topics. Please use it! Make no mistake, Drum Corps is the most rigorous sport there is, and it requires specific shoe wear. Your shoes are your life on tour!

WHAT TO BRING: TWO pairs of properly-fitted, high-quality sneakers that you can alternate; orthotics (see blow) for each pair of shoes; compression socks or compression sleeves (links below); recovery slides with cushion (link below).

Orthotics: I usually recommend Superfeet orthotics. They’ve got excellent choices for everyone. I highly recommend going to a running store with experts that can help you get the right one. Again, these are to help with cushioning, shock absorption, and arch support. Proper foot care starts with the shoe, and the orthotic is an extension of that shoe. Every drum corps member can benefit from orthotics no matter which shoe you choose. Also, when purchasing shoes, make sure the insole can be removed to accommodate the orthotic. In May, the Health Team will collect shoe sizes to place a bulk order of orthotics from our DCI podiatrist, Dr. Tom Freeman. If you’d like a pair or two, you can pay the fee, and we’ll disburse them at move-ins in June. These orthotics are perfect for drum corps participants, and they cost less than purchasing Superfeet (about $15 vs. $60). This is not part of the tour fees, so come prepared to pay for them.

Click here to learn more about Superfeet orthotics. Any of these can be purchased on Amazon or from many local running stores.

Colorguard members can purchase sleeve arch supports that can be worn barefoot, with jazz shoes, or with other dance footwear.

Click here to learn more about sleeve arch supports from Dr. Frederick, and these can also be purchased on Amazon.

Compression Socks/Compression Sleeves: I recommend these for everyone, but especially for those with shin splints. The sleeves are great for all-day wear and rehearsals while the socks are perfect for bus time to help reduce swelling and inflammation and increase circulation. They are interchangeable, and you should decide based on personal choice. I personally wear compression socks all the time, since I’m on my feet for hours at a time or sitting on a bus for hours at a time.

I recommend and wear Physix compression gear. It’s reasonably priced, works well, and holds up to the demands of daily wear and washing. They have compression socks and sleeves and can also be purchased on Amazon. There are many other options out there, so make sure and check respective size charts before purchasing. You can wear the compression sleeves of most brands for multiple days but check the manufacturer’s recommendations.

Click here to learn more about Physix compression gear.

Recovery Slides: I discovered this last summer, and they are fantastic! They get you out of your sneakers, and they give your feet much-needed cushion and support. We recommend that our members remove their sneakers and socks at every meal to allow the foot to dry out and breath. Many members choose slides, flip-flops, or Crocs, but the recovery slides do two things at once – allow the feet to dry out and breathe AND help with muscle recovery while providing arch support.

Click here to learn more about HOKA recovery slides, and these can be purchased on Amazon.

SUNBURN and CRACKED LIPS

You will be outside all day, every day. Sunburn and sun poisoning will happen if steps aren’t taken to prevent them. Many members prefer to wear the littlest amount of clothing, so they stay cool, but my recommendation is still 50 UPF sun gear (long-sleeve tops, hats, scarves for neck protection). A sun hat with wide brim is recommended to protect your head, face, and ears. Don’t forget the ears! If you plan to wear shirts with no sleeves or sports bras, you will need a lot of lotion sunscreen with at least 50 SPF (higher SPF for people that burn easily). Please don’t bring spray sunscreen; it will ruin the finish on our brass instruments, and it gets everywhere. A good lotion with Vitamin E and/or aloe applied at night can also hydrate your skin and help it recover faster from sunburn.

Everyone on tour should care for their lips, and this is especially crucial for our brass players. One split, and you won’t be playing for 3-5 days. Applying DCT (Daily Conditioning Treatment by Blistex) whenever possible throughout the day and before going to sleep at night will help keep those lips in shape.

WHAT TO BRING: 2 bottles SPF 50+ lotion sunscreen (more can be purchased on laundry days); UPF 50 sun shirts (2-3), UPF 50 sun hat with a wide brim (link below); sunglasses with UV protection (preferably polarized); DCT lip balm (link below).

Click here to learn more about Columbia sun protection clothing and gear (good price and holds up well). These can be found in several stores as well as Amazon. 

Click here to learn more about DCT by Blistex. This has gotten harder to find in stores. Purchasing on Amazon is the best way to go.

INFLAMMATION

Drum corps is hard on everyone, and your body will be inflamed inside and out. One way to reduce that inflammation is through Earthing. This is a technique utilized by Olympic and elite athletes to improve muscle recovery (delayed-onset muscle soreness) and prevent and treat injuries. There are several options available, but there is only one company I recommend (link below) because of the consistent quality of their products. Earthing products do artificially what walking barefoot on the Earth does naturally. It provides free electrons that bind to free radicals, reducing inflammation and helping repair damage. This one product is the reason this 53-year-old can keep up with our drum corps members! This is by no means a requirement, but if you’ve had injuries to knees, ankles, shoulders, or back or have swelling anywhere, this is a good option to help keep the inflammation and damage at bay. If you have any chronic illness or autoimmune disorder, this product will enhance your experience greatly. Want to know more? Check out the links below. The easiest option on tour is the pillow covering (what I use), but the mattress cover provides more surface area but is more expensive. Both come with a very long cord that plugs into the grounding port of any electrical outlet including surge protectors and extension cords and utilizes the ground of the buildings electrical system. This system does not utilize electricity, only grounding. This won’t work in a bus since the rubber tires insulate the bus from the ground.

Click here to learn more info about Earthing:

WHAT TO BRING: Earthing pillow cover OR Earthing mattress cover (Earthing.com has an Amazon store with faster delivery); small surge protector

Click here to purchase the Earthing Pillow Cover.

Click here to purchase other Earthing sleeping pads. 

SORE MUSCLES

Delayed-Onset Muscle Soreness (DOMS) is a fact of life for drum corps members. Again, drum corps is THE toughest and most demanding sport. The first three weeks will be the worst, but you will likely experience soreness and tightness throughout the entire season. DOMS occurs 12-24 hours after activity and will cause reduced range of motion (ROM), stiffness, swelling, and muscle fatigue. The tightness of muscles (especially in the legs) can cause pain in joints. If you have joint pain without an injury, it’s most likely because you have one or more muscles that are tight and pulling on the joint. If that’s the case, we can help you very easily by using the massage gun, cupping, or scraping. Over-the-counter non-steroidal anti-inflammatories like Advil or Aleve don’t help much with DOMS symptoms. So, what does work?

• Massage of the affected muscles

• Cupping

• Scraping

• Arnica gel

• Earthing (see section above) overnight/when sleeping

There are also things that can make DOMS less impactful and painful, including:

• Proper hydration

• Electrolyte supplementation

• Warming up with dynamic stretching before starting blocks

• 20-minute cool down at the end of the night along with static stretching

The Health & Wellness section will have 2 rolling sticks and 2 foam rollers which members can utilize during breaks if they’re not being used by our Health Team. If you know that muscle soreness and/or tightness is a problem, I suggest purchasing a stick roller and a few lacrosse balls (tennis balls are acceptable) which you can utilize 24/7 (links below). Another fantastic option is a massage gun. The Health Team has one, but we use it all the time which means you likely won’t be able to use ours. You can purchase a personal massage gun which can cost as little as $30, but the quality is not very good. The one I would recommend for personal use (Bob and Brad Uni Mini Massage Gun) is below. I bought this one for my kiddo, and the whole section uses it. It will meets all the needs of our members, but it is a little more expensive. I recommend all colorguard members have at least a stick roller, since you’ll need it most, but a massage gun is priceless. The lacrosse (or tennis) balls can be used in a knee-high sock to roll and massage the back in addition to other things.

WHAT TO BRING: Stick roller and lacrosse balls (can use tennis balls as well); arnica gel (purchase at any drug store or online); 1 pair of knee-high socks for massage balls. 

Click here to purchase a stick roller.

Click here to purchase massage lacrosse balls.

Click here to purchase a personal massage gun.

MEDICATIONS, VITAMINS, and SUPPLEMENTS

If you take any prescription or over-the-counter medications, vitamins, or supplements on a regular basis, you will need at least two month’s worth to get you through the season. This year, all controlled prescription medications will be logged and kept with the Health Team in a lock box. The last thing we want is for them to get lost or go missing because these prescriptions are not replaceable until the refill is due. You will come by the Health Team area to get your meds whenever they’re due, and we’ll log it into your electronic medical record.

If you want to take any over-the-counter medications, we are also asking you to get them from the Health Team. We have a full array of most common OTC meds, and this allows us to document what you’re taking in case of emergency. You also won’t have to take up your valuable luggage space with things like Tylenol and Advil. Available options are acetaminophen (Tylenol), ibuprofen (Advil). naproxen (Aleve), Excedrin Migraine, Dramamine, cetirizine (Zyrtec), loratadine (Claritin), famotidine (Pepcid), Peptol-Bismol, pseudoephedrine (Sudafed), guaifenesin, DayQuil, NyQuil, diphenhydramine (Benadryl), AZO, Bacitracin ointment, hydrocortisone cream, and Benadryl spray.

If you use an inhaler at all, we recommend you come with three. This activity is know for increasing asthma related symptoms or inducing asthma that resolved years ago, so you may be using an inhaler daily when you normally only have to use it once a week. Inhalers are prescription only, so the Health Team does not have a backup if you run out.

Epi-Pens are another item you must bring if one has been prescribed for you. We ask that you bring at least two but preferably three. One will be kept with the Health Team or a Caption Head during performances, so we don’t have to search for your bag to get to it in an emergency.

If you take any supplements or vitamins, you will have to bring those with you. We do keep an assortment of cough drops, herbal teas, and Emergen-C.

WHAT TO BRING: A two-month supply (if possible) of all your prescription medications and any vitamins or supplements you will be taking regularly. If you use an inhaler, bring 3 with you. If you have an Epi-Pen, bring at least 2 with you. Please make sure all prescription medications are in the bottle it came in from the pharmacy and have labels with the member’s name on it.

GLASSES and CONTACTS:

If you wear glasses, bring a backup pair if you have them along with a case for protection. Please bring and use your prescription sunglasses if they’ve been prescribed. If you wear contacts, bring everything you need to disinfect, store, and replace when needed. Contacts may not work well in this environment, so please bring your glasses.

WHAT TO BRING: Glasses, a backup pair of glasses, a glasses case, enough contacts to last 2 months, and all supplies needed to care for your contacts including an extra case or two.

RETAINERS:

If you wear retainers, bring them and a case with you in addition to any cleaning supplies you need to keep them clean.

ORTHOPEDIC BRACES:

If you’ve had an ankle, knee, or wrist injury that still bothers you with heavy activity, consider bringing braces. We don’t keep them on hand, but we can help you purchase them. We’ve found it’s just easier to bring it, so you have it if you need it.

LAUNDRY:

Members are expected to do their own laundry. If you don’t know how, now’s the time to learn. Most laundry facilities now require cards which you purchase there with cash, credit, or debit cards, and you use their card at the machine. You will need to bring laundry detergent and any other products you like to use. Please do not pack anything liquid. For detergent, we recommend laundry pods, and Tide has several options that include any number of boosting agents. Powders are ok, but they’re messy. I recommend you pack them in a rigid container with a lid that screws on or snaps on to prevent opening. I use one of my Snapware containers from my kitchen, but there are many acceptable options. They will get smushed and explode if you put them in a Ziplock bag or any other non-rigid container. Some people like scent beads (I do), and you can get a small container at any store.

Dryer sheets are great for drying, but they’re also a cheap and easy way to keep luggage and bags smelling fresh.

Febreeze is another great product for keeping odors at bay, but the large bottle doesn’t travel well. They do have a travel size with a pump spray that has a lid.

Click here to see an example of a rigid locking container for laundry supplies.

Click here to purchase Febreeze travel spray (other scents available as well) on Amazon.