Industry Winterguard Survival Guide 

Patrice Jones, CPC, CWDS

Purpose of This Guide

This guide is designed specifically for Industry Independent winterguard performers who rehearse weekly and travel for weekend rehearsals, regionals, and championships. Unlike drum corps, winterguard athletes manage:

• High‑intensity choreography condensed into fewer rehearsal days

• Repetitive impact on hard indoor floors (concrete, sport court, tarp)

• Frequent transitions between daily life and performance weekends

• Limited built‑in recovery time

Because of this structure, education and self‑management are critical. Many common winterguard injuries and performance limitations are preventable with knowledge, preparation, and intentional recovery habits. The key is consistency and healthy habits.

This guide focuses on:

• Injury prevention

• Performance longevity

• Recovery strategies

• Mental and physical sustainability across the WGI season

HYDRATION (INDOOR ATHLETES)

Educational Overview

Even though winterguard rehearses indoors, hydration remains non‑negotiable. Indoor facilities are dry, rehearsals are long and continuous, and sweat loss is often underestimated. Mild dehydration or sodium imbalance can significantly impair:

• Balance and proprioception

• Muscular endurance

• Reaction time

• Injury resistance

Hydration has two essential components:

1.     Fluids (water)

2.     Electrolytes (primarily sodium)

Without electrolytes, water cannot be effectively absorbed into cells. A member who hydrates with water only and does not includes sodium runs the risk of water intoxication which can be fatal.

Practical Guidelines

• Daily intake goal: body weight (lbs) in ounces of fluids

  • Example: 150 lbs → 150 oz/day

• Applies to rehearsal days, individual rehearsal days, and travel days

• Urine should be pale yellow

Electrolytes

Winterguard athletes still lose sodium through sweat and repeated exertion despite being indoors. Sodium is essential for:

·       Muscle contraction

·       Nerve signaling

·       Cardiovascular stability

LMNT electrolyte packets are recommended for their higher sodium profile which is designed for athletes. Liquid IV is an acceptable alternative if LMNT is unavailable.

Best practice:

• Add 1–2 electrolyte packets to your water jug during rehearsal weekends (recommend a gallon jug)

• Sip consistently rather than chugging

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

Liquid IV is another product that many athletes use when they become dehydrated. It has a slightly different electrolyte profile, 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 be found now in some stores but 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.

I am an LMNT dealer which means I get it at wholesale (50% of retail price) and am happy to order it for you. I make no commission or profit. Please let me know if you’d like to do that, and I have samples of various flavors you can try. Raspberry, orange, and citrus are the most popular flavors.

• 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 winterguard athletes, there are nutritional needs that must be met to prepare and maintain your body for the rigors of WGI. Caloric content is important, but macronutrient profiles — protein, carbohydrates, and good fats — are equally crucial to building and maintaining strong and flexible bodies. Guard members burn an average of 4,500 calories a day!! This does not mean you can eat nutritionally-empty foods that provide calories only and not pay a price. Unfortunately, it today’s society, it’s not as simple as choosing nutritious foods. Healthy food is expensive, and not everyone can afford it. Also, following a non-meat diet requires intentional layering of foods to meet your protein needs. It absolutely can be done, but takes planning in order to reap the benefits that meat-eaters get easily.

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 easiest and most bioavailable option to get the nine essential (not made by the body) amino acids that pair with the 11 amino acids made by your body that 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 or inability to afford it. 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 and seed oils are considered good fats 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; If you have a food allergy, please notify me and make sure to carry your Epi-Pen with you at all times. I always recommend that members wear some kind of medical bracelet and store this information on your phone in the appropriate app.

FOOT & TOE HEALTH (INGROWN TOENAILS)

Why This Matters

Ingrown toenails are extremely common in winterguard due to:

• Dance shoes or regular shoes with narrow toe boxes

• Repetitive lunges, turns, and relevé work

• Long rehearsal days without footwear changes

Untreated ingrown toenails can lead to infection and may require minor surgical removal which also means down time (no rehearsal).

Prevention Education

• Trim toenails straight across (not rounded)

• Avoid cutting nails too short

• Ensure shoes do not compress the toes

Click here to learn how to trim toenails properly.

Personal Gear Recommendation

• Toenail clippers or scissors kept in your rehearsal bag

LOWER LEG STRESS & SHIN PAIN

Educational Overview

Shin pain (including medial tibial stress syndrome) is common due to:

• Repeated jumping and rebound work

• Hard indoor surfaces

• Fallen arches or poor shock absorption

Symptoms may include aching, sharp pain, or tightness along the shinbone.

Evidence‑Based Prevention

• Well‑cushioned rehearsal shoes or arch support via orthotics or arch sleeves

• Compression sleeves or socks

• Alternating footwear when possible

• Wearing appropriate shoes with inserts during rehearsal, especially if experiencing lower leg pain

Personal Gear Recommendation

• Rehearsal‑appropriate shoes

• Orthotics or arch sleeves (including barefoot‑compatible options)

• Compression sleeves or socks

• Recovery slides or cushioned sandals for post‑rehearsal

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

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 travel or non-rehearsal days 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.

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 these a couple of years ago, and they are fantastic! They get you out of your sneakers, and they give your feet much-needed cushion and support. 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.

DANCE‑SPECIFIC INJURIES

Common Injury Patterns

If you are experiencing pain in a joint, and there was no injury to that joint, you most likely have a tight or restricted muscle that can easily be addressed before it progresses. Tight or restricted muscles can pull a joint out of alignment just enough to cause pain. You should always be evaluated by the Health Team to confirm and fix the problem. Winterguard athletes most frequently experience:

Feet & Ankles

• Plantar fasciitis

• Achilles tendon irritation

• Ankle instability or tendinitis

• Stress fractures in the bones of the feet

Lower Extremity

• Shin splints

• Patellar tendon pain

• Hip flexor and adductor strains

• Knee pain due to restricted or tight quad muscles

Core & Spine

• Lumbar muscle strain

• SI joint irritation

• Rib and intercostal tightness

• Scapular dyskinesia

Upper Body

• Shoulder impingement

• Rotator cuff strain

• Wrist and forearm overuse

• Protracted shoulders (pectoral muscle tightness)

• Finger joint sprains (“jammed” fingers)

Prevention Principles

• Dynamic warm‑ups before rehearsal

• Progressive load (avoid “all‑out” on the first run)

• Strengthening stabilizers (hips, core, ankles)

• Early reporting of pain before compensation occurs

• Taping at beginning of rehearsal for known injuries to prevent further decline

Personal Gear Recommendation

• Resistance bands

• Roller stick or foam roller

• Lacrosse or balls and a knee-high sock

SKIN, FLOOR, & CONTACT CARE

Educational Overview

Indoor winterguard places continuous stress on skin due to:

• Floor work

• Taping

• Dry air and friction

Prevention

• Moisturize hands, feet, knees, and elbows

• Address hot spots early

• Maintain lip hydration to prevent cracking

• Where knee pads during rehearsal

Personal Gear Recommendation

• Lip balm

• Small moisturizer

• Bandages or blister pads (Available in the guard med bag or from me)

INFLAMMATION & RECOVERY EDUCATION

Why Recovery Matters

Repetitive choreography creates systemic inflammation, even without visible injury. Chronic inflammation reduces performance capacity and increases injury risk over time.

Recovery Strategies

• Adequate hydration and electrolytes

• Post‑rehearsal stretching

• Soft‑tissue work (massage, rolling)

• Sleep prioritization

Optional tools such as grounding/Earthing products may help some performers manage chronic inflammation or joint swelling but are not required.

SORE MUSCLES & DOMS

Educational Overview

Delayed‑Onset Muscle Soreness (DOMS) typically occurs 12–24 hours after intense rehearsal and is most pronounced early in the season or after choreography changes.

What Helps Most

• Massage or massage gun use (A small massage gun will be available in the med bag. I highly recommend you see me, so I can show you how to do it properly)

• Foam roller or roller sticks

• Arnica gel

• Proper warm‑up and cool‑down routines

Personal Gear Recommendation

• Roller stick or foam roller

• Lacrosse balls / knee-high sock

• Arnica gel

Click here to purchase a stick roller.

Click here to purchase massage lacrosse balls.

Click here to purchase a personal massage gun.

MENTAL HEALTH, BURNOUT, & WGI SEASON PACING

Educational Overview

WGI season is mentally demanding. Independent performers balance:

• School or work

• Financial stress

• Travel

• High personal performance expectations

Burnout often presents as:

• Chronic fatigue

• Emotional flatness or irritability

• Loss of motivation (not wanting to come to rehearsal)

• Increased injury frequency

Sustainable Performance Strategies

• Fuel adequately on rehearsal weekends

• Protect sleep before and after events

• Avoid comparing progress across groups

• Communicate early when overwhelmed

Mental resilience is as critical as physical preparation. Asking for support is a performance skill, not a weakness.

FINAL NOTES

Winterguard is a high‑level athletic discipline. Longevity and performance excellence require intentional preparation, recovery, and self‑awareness.

This guide emphasizes education so each performer can take ownership of their health while being supported by the Industry Independent Winterguard Staff.

All recommendations are for educational purposes only and reflect the author’s professional experience and training.

Website Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended as, nor should it be considered, medical, nutritional, psychological, or therapeutic advice. Content is not a substitute for professional diagnosis, treatment, or individualized care from a licensed healthcare provider. Participation in winterguard and other performing arts involves inherent physical and mental demands; individuals should consult qualified professionals regarding their personal health needs. Use of this information is voluntary, and the author and organization disclaim any liability for injury, loss, or adverse outcomes resulting from the use or interpretation of the content.