Have you heard about rucking? It’s one of the latest new trends in exercise. It has gained popularity among beginners and more seasoned athletes. Originally used in military training, rucking is a simple but effective workout. You only need a backpack with added weight and a pair of sturdy shoes or boots.
Unlike traditional hiking or backpacking in the mountains, rucking is done in an urban setting like Seattle. The added weight can triple your calorie burn compared to regular walking, which makes it an excellent choice for those who want to improve their cardiovascular fitness, endurance, strength, and reduce weight.
So what’s the downside?
Just like hiking in the mountains, rucking can cause injuries to the foot, ankle, shins, knees, hips, and back.
Today I’ll discuss the 5 most common injuries caused by rucking and how to avoid them.
3 Mistakes People Make When Rucking
- Increasing mileage too quickly
- Carrying too much weight.
- Wearing improper footwear and socks
Let’s see how these common mistakes can affect your lower extremities.
How to Prevent Blisters When Rucking
One of the most common foot problems people experience when rucking is blisters. Blisters result from a combination of moisture and friction. When we walk for many miles, our feet heat up and sweat, creating the perfect conditions for blisters to form.
To prevent blisters:
- Prevention starts with proper footwear.
- Make sure your boots fit properly by getting your feet measured
- Shop in the afternoon when feet tend to swell
- Be sure there's a thumb's width of space between your longest toe and the boots' end.
- Never wear cotton socks; instead, choose synthetic materials that wick away moisture.
- Apply surgical tape or moleskin to areas that are more likely to blister before rucking.
How to Prevent Metatarsalgia When Rucking
Metatarsalgia, or ball of foot pain, is another common injury for ruckers. You're at higher risk if you have biomechanical foot problems like high arches or flat feet, carry too much weight, have pre-existing foot conditions like bunions, or wear improper shoes.
To prevent metatarsalgia or a flare-up:
- Wear over-the-counter inserts with metatarsal pads for mild cases or visit a podiatrist for custom orthotics for more severe cases.
- Make sure there is plenty of room in your shoe’s toe box so your toes can move easily.
- Replace your boots every 500 miles.
- To start, use lighter weights and increase both weight and distance by no more than 10% per week.
How to Prevent Plantar Fasciitis When Rucking
Carrying too much weight too soon and walking too far puts you at greater risk for plantar fasciitis or heel pain. You're especially vulnerable if you have high- arched-feet or flat feet that overpronate, tight calf muscles, are over 40, wear unsupportive shoes, or participate in other high-impact sports.
To prevent plantar fasciitis or a flare-up:
- Remove your boots current inserts and purchase an over-the-counter replacement like Powerstep or Redithotics.
- Get custom orthotics from a podiatrist if you’re prone to moderate or severe plantar fasciitis. This type of orthotic will help align your feet properly, whereas over-the-counter orthotics only offer better support.
- Go to a reputable store like REI to purchase supportive boots.
- Stretch your calf muscles—perform wall stretches for at least 30 seconds before rucking.
- For very tight calves, consider using an Achilles splint twice daily and possibly a heel lift to relax the calf muscle and Achilles tendon. Learn more about using an Achilles splint here!
How to Prevent Stress Fractures When Rucking
Stress fractures are tiny cracks in the bone caused by repetitive force. While they sound minor, if left untreated, they can lead to complete bone breaks. Beginners who increase weight and distance too quickly are most at risk.
Watch for pain or swelling at the top of your foot, or pain that comes on quickly but disappears with rest. Other risk factors include low body weight in women or those who are postmenopausal, low calcium levels, poor foot mechanics, and worn-out footwear.
To prevent stress fractures:
- Maintain a diet rich in Vitamin D
- Make sure your footwear has appropriate support
- Use strengthening exercises like weightlifting
- Never increase weight or distance by more than 10% a week.
How to Prevent Shin Splints When Rucking
Shin splints—pain below the knee in front of the leg—frequently affect new ruckers who carry too much weight too far and too soon.
To prevent shin splints:
- Keep your load to 10% or less of your body weight to reduce the risk of musculoskeletal injuries not just to your feet and ankles, but also to your ankles, knees, hips, and back.
- Develop a strong core through exercises like planks and bridge poses
- Wear proper footwear with appropriate inserts if needed
- Incorporate dynamic warm-ups into your routine,
- Take regular breaks and rest days to allow your body to recover.
With these preventative measures in mind, rucking can be a safe, effective way to boost your fitness. Remember: start slow, build gradually, wear appropriate footwear, and listen to your body. Happy rucking!
