Buy some custom earplugs. Foam plugs ruin the sound, heroes don't fit well enough for most, go custom. I'm a drummer of 30 years and have been to hundreds of live shows. Here is an example: https://www.64audio.com/product/EP-Custom-EarPlugs

I bought some "hearos" earplugs for concerts. They try to attenuate the sound flat across the frequency spectrum. This is impossible, but they're much better than normal earplugs at keeping things sounding good—Normal earplugs end up blocking the high frequencies almost completely but letting lots of bass in which results in a really terrible low midrangey-boomy sound. The hearos are reusable (I wash them after each use) and you can kind of adjust the volume (and the equalization) by pulling them out/pushing them into your ear canal.

I find the sound with them in to be acceptable, and afterward my ears do not ring or feel muffled like they used to. One positive/negative is that with them on I can usually hear the singer better. This is either a good or bad thing depending on the band and how well the singer can actually sing. Also, because they do attenuate higher frequencies more than lower ones, shoegazer type stuff loses a lot of its impact. Shoegazer is probably the worst thing that's ever happened to my ear-health (but I love love love it). I usually take the earphones out for at least 1 song (usually the closer) just to hear the whole spectrum unimpeded.