Surviving the MN State Fair: 5 Tips to Stay Healthy, Active, and Pain-Free

The Minnesota State Fair — the “Great Minnesota Get-Together” — is one of the highlights of summer. From Sweet Martha’s cookies to live music and livestock barns, it’s a tradition that draws millions each year.

But here’s the catch: the fair can also mean 10+ miles of walking, hours of standing, carrying kids or heavy bags, and eating more fried food than your body is used to. Without preparation, many people leave the fair sore, dehydrated, or even with back or foot pain that lingers for days.

At Thrive HQ, our goal is to help you enjoy events like the State Fair to the fullest — without pain slowing you down. Here are 5 practical, physical-therapist-approved tips to help you stay healthy, active, and pain-free this fair season.

✅ 1. Walk Smart: Prepare for Miles on Your Feet

The average fairgoer racks up 15,000–20,000 steps in a single day. That’s essentially a half-marathon of walking on concrete!

Action Steps:

• Wear Supportive Shoes: Skip sandals or flat slip-ons. Opt for wide toe box and shoes with good support

  (running or cross-training shoes are ideal).

• Add a Midday Stretch Stop: Every 2–3 hours, find a shady spot to do a loaded eccentric calf stretch:

  • Stand on a curb or step.

  • Rise up with both feet, then slowly lower on one foot for a count of 4–5 seconds.

  • Do 6–8 reps per leg. This builds strength and relieves calf tightness.

• Alternate Sitting & Standing: Use benches, shady grass areas, or indoor exhibits as “active breaks” to reduce lower-back and hip fatigue.

✅ 2. Balance Indulgence with Hydration & Smart Choices

Cheese curds, mini donuts, corn dogs… we all have our favorites. Indulging is part of the fun! The challenge is keeping energy steady (and avoiding stomach cramps or dehydration).

Action Steps:

• Hydrate Early & Often: Carry a refillable water bottle. For every sweet or salty snack, drink at least 8 oz of water.

• Protein First: Bring jerky, protein bars, or roasted nuts to balance out carb-heavy fair food.

• Share Treats: Split that giant bucket of cookies or order one corn dog for the group. You still get the taste without the food coma.

• Electrolytes Count: Especially in August heat, add an electrolyte packet to one of your water refills to avoid fatigue or muscle cramps.

✅ 3. Protect Your Back & Shoulders While Carrying

Whether you’re hauling a backpack, souvenirs, or even a tired kid, poor carrying mechanics are a recipe for sore shoulders or low back pain.

Action Steps:

• Switch Sides Frequently: If carrying a bag or kid, change sides every 10 minutes to avoid overloading one shoulder/hip.

• Use the Hip Hinge: Instead of rounding your back to pick something up, bend at the hips and knees (like a mini deadlift). This saves your spine.

• Pack Smarter: Use a small backpack instead of multiple shoulder bags. Keep heavier items close to your body.

Quick Demo Exercise: Try Romanian deadlifts with a slow 4-second lower at home. This reinforces proper hip hinge mechanics and keeps your back ready for long fair days.

✅ 4. Stay Cool & Beat the Heat

Late August in Minnesota can mean 80–90° days with high humidity. Add miles of walking, and heat exhaustion becomes a real concern.

Action Steps:

• Shade Breaks: Use indoor exhibits (like the Eco Experience) as planned cool-down spots.

• Wear Breathable Clothing: Lightweight, moisture-wicking fabrics keep you cooler than cotton.

• Hydration Reminder: Set a phone alarm every hour to remind yourself (and your kids) to drink water.

If you start to feel dizzy, lightheaded, or overly fatigued — stop, rest, and hydrate immediately.

✅ 5. Recover Like an Athlete

After a full fair day, don’t just collapse into bed. A few minutes of recovery can prevent soreness and stiffness the next morning.

Action Steps:

• Foam Roll: Spend 2–3 minutes rolling calves, quads, and glutes.

• Try PAILs/RAILs Hip Openers:

  • Sit in a 90/90 hip stretch.

  • Contract into the floor for 10–15 sec (PAIL).

  • Then try to lift deeper into the stretch (RAIL).

  • 2–3 rounds per side.

• Do a 5-Min Mobility Flow: Even a short hip and low-back sequence before bed can reset your system.

Final Thoughts

The Minnesota State Fair is about fun, family, and tradition — not worrying about sore feet or stiff backs. With a little preparation, you can enjoy every cheese curd, ride, and concert pain-free and energized.

If you notice lingering soreness or pain beyond the fair, it could be your body’s way of asking for help. That’s where we come in.

👉 Want help figuring out how to add loaded stretching, mobility work, or recovery strategies into your routine? Book a free discovery call with a Thrive HQ physical therapist