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Ear plugs. Every. Time. Practice, gigs, concerts, everything. They have high-quality plugs for musicians that allow a flatter frequency response than just stuffing your ears with styrofoam. Music shops carry them for about $15-20US.
Before we started using in-ear monitors and went amp-less on stage I always always wore ear plugs. When I started gigging a lot more I had already developed tinnitus from shooting guns with my drummer one day. Any extra ringing and noise on top of that from playing music was baaaad. Go to walmart or wherever and get you some!
I always wear earplugs at jams, gigs and concerts. Even the cheapest kind at a music store is better than the foam ones you get at a hardware store because they let in the mids and high frequencies and sound much better while still cutting the decibel level to a safer volume. I also like to keep my head away from the direct line of my amp and monitors so I don’t get th3 full impact of the sound.
I wear ear plugs during rehearsal and when I play live but weirdly enough the only concert in have ever been to and work ear plus was a John Mayer concert but That was not because i wanted to protectionisme my hearing.