Sunstroke/Heat Illness

Sunstroke/Heat Illness is also called: Sunstroke

Your body normally cools itself by sweating. During hot weather, especially with high humidity, sweating just isn’t enough. Your body temperature can rise to dangerous levels and you can develop a heat illness. Most heat illnesses occur from staying out in the heat too long. Exercising too much for your age and physical condition are also factors. Older adults, young children and those who are sick or overweight are most at risk. Drinking fluids, replenishing salt and minerals and limiting time in the heat can help.

Heat-related illnesses include:

  • Heatstroke – a life-threatening illness in which body temperature may rise above 106° F in minutes; symptoms include dry skin, rapid, strong pulse and dizziness
  • Heat exhaustion – an illness that can precede heatstroke; symptoms include heavy sweating, rapid breathing and a fast, weak pulse
  • Heat cramps – muscle pains or spasms that happen during heavy exercise
  • Heat rash – skin irritation from excessive sweating

What means Dehydration?

Urinary Tract Infection

Also called: UTI

The urinary system consists of the kidneys, ureters, bladder and urethra. Infections of the urinary tract (UTIs) are the second most common type of infection in the body. You may have a UTI if you notice:

  • Pain or burning when you use the bathroom
  • Fever, tiredness or shakiness
  • An urge to use the bathroom often
  • The pressure in your lower belly
  • Urine that smells bad or looks cloudy or reddish

If you think you have a UTI, it is important to see your doctor. Your doctor can tell if you have a UTI by testing a sample of your urine. Treatment with medicines to kill the infection will make it better, often in one or two days.

UTI’s blow, especially when you’re on the road. Chicks get them more than guys do but guys are still susceptible. Staying hydrated helps fight off UTIs as more water = more to flush out your system with. A UTI has usually prescribed antibiotics and a drug called Ciproflaxin (also used to treat anthrax!). Many health companies manufacture cranberry pills that help keep your urinary tract happy. Cranberry pills are awesome over the counter preventative measure against UTIs.

Common Nutritional Deficiencies/Eating Disorders

Eating Disorders

Also called: Anorexia nervosa, Binge eating, Bulimia

Eating disorders are serious behaviour problems. They include:

  • Anorexia nervosa, in which you become too thin, but you don’t eat enough because you think you are fat
  • Bulimia nervosa, involving periods of overeating followed by purging, sometimes through self-induced vomiting or using laxatives
  • Binge-eating, which is out-of-control eating

Women are more likely than men to have eating disorders. They usually start in the teenage years and often occur along with depression, anxiety disorders and substance abuse.

Eating disorders can cause heart and kidney problems and even death. Getting help early is important. Treatment involves monitoring, mental health therapy, nutritional counselling and sometimes medicines.

You are not at fault if you have an eating disorder. There are so many things in this world that affect your daily life and so many things you cannot control. Help is out there- whether it’s a confidential free 1-800 line, speaking with a doctor or therapist, or coming to RFH to ask what to do.


Also called: Dyspepsia, Upset stomach

Nearly everyone has had indigestion at one time. It’s a feeling of discomfort or a burning feeling in your upper abdomen. You may have heartburn or belch and feel bloated. You may also feel nauseated, or even throw up.

You might get indigestion from eating too much or too fast, eating high-fat foods or eating when you’re stressed. Smoking, drinking too much alcohol, using some medicines, being tired and having ongoing stress can also cause indigestion or make it worse. Sometimes the cause is a problem with the digestive tract, like an ulcer or GERD.

Avoiding foods and situations that seem to cause it may help. Because indigestion can be a sign of a more serious problem, see your health care provider if it lasts for more than two weeks or if you have severe pain or other symptoms.


Obesity means having too much body fat. It is different from being overweight, which means weighing too much. The weight may come from muscle, bone, fat and/or body water. Both terms mean that a person’s weight is greater than what’s considered healthy for his or her height.

Obesity occurs over time when you eat more calories than you use. The balance between calories-in and calories-out differs for each person. Factors that might tip the balance include your genetic makeup, overeating, eating high-fat foods and not being physically active.

Being obese increases your risk of diabetes, heart disease, stroke, arthritis and some cancers. If you are obese, losing even 5 to 10 per cent of your weight can delay or prevent some of these diseases.

Common Respiratory Disorders

Respiratory Disorders is also called: Pharyngeal disorders

Your throat is a tube that carries food to your oesophagus and air to your windpipe and larynx. The technical name for the throat is pharynx.

Throat problems are common. You’ve probably had a sore throat. The cause is usually a viral infection, but other causes include allergies, infection with strep bacteria or the upward movement of stomach acids into the oesophagus, called gastric reflux.

Other problems that affect the throat include:

  • Tonsillitis – an infection in the tonsils
  • Pharyngitis – inflammation of the pharynx
  • Cancers

Most throat problems are minor and go away on their own. Treatments, when needed, depending on the problem.

Strep Throat

Streptococcal infections (strep for short) cause a variety of health problems. There are two types: group A and group B. Antibiotics are used to treat both.

Group A strep causes:

  • Strep throat – a sore, red throat, sometimes with white spots on the tonsils
  • Scarlet fever – red rash on the body
  • Impetigo – a skin infection
  • Toxic shock syndrome
  • Cellulitis and necrotizing fasciitis (flesh-eating disease)

Group B strep can cause blood infections, pneumonia and meningitis in newborns. A screening test during pregnancy can tell if you have it. If you do, I.V. antibiotics during labour can save your baby’s life. Adults can also get group B strep infections, especially if they are elderly or already have health problems. Strep B can cause urinary tract infections, blood infections, skin infections and pneumonia in adults.

So obviously a streptococcal infection can get serious. Flesh Eating Disease?! Yikes! General practitioners and the CVS Minute Clinics can all provide a diagnosis and prescription for antibiotics to get rid of strep infections. So get ‘er done!

Quick Tips

Hung-over? Late bus call?

What herbs help a hangover?Herbs that help ease the discomfort of a hangover include White Willow (Nature’s aspirin; the guys at GNC SHOULD know about this), Skullcap and Ginseng- they cool your overheated stomach acids, energize the nervous system and detoxify. But if you reallywant to take care of business, Milk Thistle is the king of liver detoxifying herbs.

Want to prevent a nasty hangover?Technically speaking, a hangover is a direct result of the alcohol dehydration… If you want to try and prevent that throbbing headache drink a bottle of water AND pop a vitamin C (OR you can drink a bottle of water with emergen-C) before AND after you go out and party. You’ll be amazed at the results.

Stomach Aching?

Not only is sushi a hunger reliever…the ginger that comes with it can be added to regular coke to help simmer down an angry stomach. Ginger has enzymes that help calm down the acid in the stomach. Give it a try!

  • Slice up an apple (LEAVE THE SKIN ON!) and sprinkle a little bit of sugar on top. Heat up for about 25-30 seconds. Eat. There are enzymes that are brought out and activated when an apple is heated, they can help suppress over active stomach acid!
  • Eat a cup of yogurt.M


How can blisters be prevented? They can’t always be helped, however ifyou feel like your shoes may become troublesome try and put ToughStrip band-aids on the irritated areas (ToughStrips can save lives).

If you develop a blister you have a couple options- you can do like the gymnasts do and put a SMALL dab of Vaseline on the blister (popped or unpopped) and then wrap securely in medical tape or a ToughStrip. You should be good to go in a day or so.

**IF rockin’ out on the drums caused the blister- the best bet is to keep the blister in tack, DON’T POP IT! Try to dry it out by applying a small amount of alcohol (the rubbing kind, beer will not suffice) to a qtip and rub on the site of the blister. What will the result be? A small callus. (NOTE- IF THE BLISTER IS OPEN/POPPED, DO NOT USE ALCOHOL)

Muscle Pain? Don’t let it get you down!

Cramps can be caused by a build up of lactic acid in your muscles. DRINK WATER! The more liquids you can get, the better. Water flushed the excess lactic acid out of both your joints and muscle fibers.

If you haven’t noticed already, water fixes everything. It’s the body’s personal duct tape.

Stock up on those lovely cans of tour water!

Take care of yourself!

  • If you take care of your diet and your body, you will have more patience with the stage hands and your singer. You will avoid small injuries because you have used your limbs before you went to work. You will have more energy, you will remember where you put your shampoo, and how to play that one drum fill exactly right.
  • You only get one body, take care of it. You only get one back, one set of hands, so guard them and take care of them.
  • You are what you eat, you cannot escape that truth.
  • Talk to someone at ROCK FOR HEALTH to get some health care going for your band!

Common Ear, Nose and Throat Injuries


Do you hear a ringing, roaring, clicking or hissing sound in your ears? Do you hear this sound often or all the time? Does the sound bother you? If you answer is yes, you might have tinnitus.

Millions of people in the U.S. have tinnitus. People with severe tinnitus may have trouble hearing, working or even sleeping. Causes of tinnitus include hearing loss, exposure to loud noises or medicines you may be taking for a different problem. Tinnitus may also be a symptom of other health problems, such as allergies, high or low blood pressure, tumours and problems in the heart, blood vessels, jaw and neck.

Treatment depends on the cause. Treatments may include hearing aids, sound-masking devices, medicines and ways to learn how to cope with the noise.

As musicians, a way to prevent tinnitus and general hearing loss is to wear earplugs. They might not look cool but when you’re 60 and still trying to pick up chicks at a bar and cannot hear them saying “I. Have. A. Husband!” don’t blame us for getting a slap in the face.

Voice Disorders

Voice is the sound made by air passing from your lungs through your larynx, or voice box. In your larynx are your vocal cords, two bands of muscle that vibrate to make the sound. For most of us, our voices play a big part in who we are, what we do and how we communicate. Like fingerprints, each person’s voice is unique.

Many things we do can injure our vocal cords. Talking too much, screaming, constantly clearing your throat or smoking can make you hoarse. These can also lead to problems such as nodules, polyps and sores on the vocal cords.

Other causes of voice disorders include infections, upward movement of stomach acids into the throat, growths due to a virus, cancer and diseases that paralyze the vocal cords. Treatment for voice disorders varies depending on the cause. Most voice problems can be successfully treated when diagnosed early.

Vocal nodes affect hundreds of musicians. Famous musicians get them all the time from over-use. If you notice a change in your vocal quality or experience pain gets checked out.

Important Hotlines and Phone Numbers for Daily


DIAL 9-1-1

911 works via satellites so a local dispatcher will respond despite you having a different area code than the emergency’s location. However, once a dispatcher picks up please verify your location as not all parts of the country use the same level of technology. In some jurisdictions, the use of this number is reserved for true emergency circumstances only and use in a non-emergency may result in a criminal charge.

Crisis Intervention/Suicide Help

Suicide Prevention Hotline: 1.800.SUICIDE (784-2433)

Boys Town Suicide and Crisis Line: 800-448-3000 or 800-448-1833 (TDD)

24/7 Provides short-term crisis intervention and counselling and referrals to local community resources. Counsels on parent-child conflicts, marital and family issues, suicide, pregnancy, runaway youth, physical and sexual abuse, and other issues.

Covenant House Hotline: 800-999-9999

24/7 crisis line for youth, teens, and families. Gives callers locally based referrals throughout the United States. Provides help for youth and parents regarding drugs, abuse, homelessness, runaway children, and message relays.

Eating and Associated Disorders

National Association of Anorexia Nervosa & Associated Disorders (ANAD): 847-831-3438

National Mental Health Association: 800-969-6642

Information on mental health topics and referrals, access to an info specialist

Poison Control

Poison Control – Any Kind of Substance: 800-662-9886 or 800-362-9922


Nationwide RAINN National Rape Crisis Hotline: 800-656-4673

Or online help through live chat at

Substance Abuse/Alcoholism

National Drug Information Treatment and Referral Hotline: 800-662-HELP (4357)

24/7 information, support, treatment options and referrals to local rehab centres for any drug or alcohol problem.

Boys Town National Hotline: 800-448-3000

National Cocaine Hotline: 800-COCAINE (262-2463)

24/7 information, crisis intervention, and referrals to local rehab centres for all types of drug dependency.

Alateen: 800-352-9996

Alcohol Abuse and Crisis Intervention: 800-234-0246

Alcohol and Drug Abuse Helpline and Treatment: 800-234-0420

Alcohol Hotline Support & Information: 800-331-2900

Alexander Technique

Do you suffer from repetitive strain injury or carpal tunnel syndrome?

Do you have a backache or stiff neck and shoulders?

Do you become uncomfortable when sitting at your computer for long periods of time?

Are you a singer, musician, actor, dancer or athlete and feel you are not performing at your full potential?

If you have answered yes to any of these questions, the Alexander Technique could be of great benefit to you.

The Alexander Technique is a method which can help you perform all your usual activities without unnecessary tension. It can be applied to sitting, standing, walking, lifting, speaking – to whatever you do during your day.

Singing is a highly physical happening, a unique form of communication produced by muscle-movements set in motion by a fundamentally emotive desire to express beauty.

The Alexander Technique does not involve exercises, medical therapy or treatment, forms of psychotherapy, or spiritual healing techniques. It is also unlike the manipulations of bodywork or manual healing techniques: Rather than looking at the body as a set of separate “parts” or pressure points to be individually “worked on,” a skilled teacher guides a student through movement, observing and working with whole patterns of coordination, which include tension and postural patterns, how a student thinks about moving, and active movement itself. The student actively participates in this fascinating process, learning to apply his/her own intelligence to effectively change habits.

During a musician’s performance it is impossible to control consciously each of the many parts of the whole singing instrument, all of which need to work at the same time in a highly coordinated way. During practice, however conscious control wants to be directed at maintaining the poise and direction of the body to allow the voice to emerge by itself while working separately on the various parts of the singing instrument to wake them up and bring them into play so that the whole instrument is ready to work.

In practice and performance, a musician’s attention is given almost exclusively to what he is doing with his hands or his feet or his vocal organs, and to the sounds they are producing. Of what he is doing with the rest of his body, he usually knows very little. In attacking a difficult problem of technique, the average performer uses two approaches: He “tries hard” to master it, using all the skill at his command; if his trying builds up too much tension and fatigues him, he “relaxes.” In both cases he is working on a trial-and-error basis. He has no way of knowing exactly how much tension is needed, or how to limit it to the time and place where it is wanted.

Any performer who continues in this way runs the risk of becoming progressively more muscle-bound, and of losing his freedom of movement. If he recognizes the trouble and attempts to remedy it by relaxing, he runs into the danger in reverse. Either he becomes limp and relatively incompetent, or in achieving relaxation in one part he pays for it by becoming over-tense somewhere else.

In teaching the principle to a musician (or to anyone else, for that matter), the aim is to increase the pupil’s awareness of himself as a whole, until he can detect the interference in the head-neck relationship, which is the first link in the reflex chain of “getting set” to do something—to hit a drum, to sing, or to strike a chord. In order to accomplish this, the teacher helps the pupil to carry out the activity without the habitual interference, and to realize by actual experience the lightness and freedom of movement that come when the primary control operates normally. Through repeated experience of this kind, the pupil gradually builds up a new standard of kinesthetic judgment. With this standard he has the power at any time to know whether he is obtaining the maximum of freedom and control in what he is doing. If he is not obtaining it he learns how to find the cause of the trouble and eliminate it.

Because the principle is general in its application, a musician is learning something he can use to advantage in whatever he is doing. And conversely, his improved use of himself in everyday life will be reflected in his music.

Without the desire to express something, the vocal organ cannot cooperate and then, if you want to sing, you will have to “do” it. Using the thought that the whole mechanism is set in motion by the desire to communicate helps the singer avoid “doing” and prevents voice work from dwindling into a series of mechanical movements.


Ok, so you’re at a gas station…

Here are some tips for everyone, no matter if you are Fall Out Boy’s merch guy or if you sing for a band that is out touring with no label.

Always remember that you are what you eat…. and tour will put your body to the test. The better you eat, the easier it is to wake up for load in, the easier it is to have energy to run around on stage. It may sound cliche, but it is true! The healthier your body is, the more resistant it will be to injury and sickness. One back injury can ruin your touring plans, or one gum infection can slow you down quite a bit. It is vital that you try to be vigilant to keep you in top physical shape.

Opt to drink water at every turn!

Water makes up 80% of your body, it helps your memory, your muscle response, and it even fights fatigue!

There is a plethora of FREE water at every show… do not waste a drop! Make sure to throw the bottles away in the trash not on the floor as well.

Use Walmart!

Using your $7 dollar buy out at walmart or super target can go a long way to getting you some quality nutrition. Not to mention if you have a larger buy out you can save more money from per diem or buy out.

The rule of 3s!

If you can get 3 servings of fruits or vegetables you will feel better and have a better chance of fighting off that tour cold that everyone else in your van or your bus has.

Chose crackers! not sugar!

When you make that gas station stop, and there is no fruit, or it costs too much, then shoot for crackers or sunflower seeds. Sugar is important but not as important as carbs and essential elements. Also sugar will upset your stomach if you are beyond hungry and looking for some food. Most gas stations have ramen noodle cups that you can make at the gas station. Crackers are super cheap and 2 packs of peanut butter crackers can be very filling and will keep you going for a lot longer than a snickers bar.


This is one of the hardest areas to stay on top of even if you have a 9-5 job. Understanding how important it is to stay flexible and strong on tour is vital to doing your job. The more stretching you do the less likely you are to get “rock neck” or pulling a muscle while lifting that hardware case at load in.

  • Get with a friend or a trainer who you trust to help you develop a program before you head out on your tour.
  • Go on a 15 minute run after load in or after sound-check. Even if you are in Detroit, you can practice out running a bum!
  • Bring a bike on tour! if you can fit one in, its a great lazy way to get some exercise in.
  • Bring free weights and a bench if space allows.
  • Pull ups in the trailer: Grab the top of the back of the trailer, lift your legs and go to it!
  • Push ups, anytime, anywhere. All you need is a floor.
  • Sit ups, anytime, anywhere! Stop, drop, and crunch.
  • Do your your own research if you only know lazy people, only you can motivate yourself ultimately!
  • Stretch, stretch, stretch! Every morning before load in, or right before sound check, spend 10 minutes stretching. It will make you more limber and more in control of your body to prevent you getting a “dumb” injury like tripping on the curb, pulling a tendon, or hitting your head. Develop a short stretch routine that works for you – i.e. toe touches, jumping jacks, hip bends, etc.

+ Pay close attention to how you are using your back – lift from your knees! In the end, girls are not impressed by a limping boy with a back brace and crutches.

Tour Friendly Health Tips

Take Care of yourself!

  • If you take care of your diet and your body, you will have more patience with the stage hands and your singer. You will avoid small injuries because you have used your limbs before you went to work. You will have more energy, you will remember where you put your shampoo, and how to play that one drum fill exactly right.
  • You only get one body, take care of it. You only get one back, one set of hands, so guard them and take care of them.
  • You are what you eat, you cannot escape that truth.
  • Talk to someone at ROCK FOR HEALTH to get some health care going for your band!