Techniques for Pain and Harm-Free Rucking

Rucking, walking long distances with a weighted backpack, is growing in popularity as an extremely effective exercise. However, while rucking offers many benefits, you must take proper precautions to avoid injuries. Use these science-backed tips to enhance your rucking safety and comfort.

Choose the Right Ruck Weight

A common rucking mistake is using too much weight too soon before the body has adapted. This dramatically increases injury risk. A good rule of thumb is to start with 10-20% of your body weight in the rucksack. Gradually build up weight in 5-10 pound increments over several weeks. Give your body time to strengthen bones, joints, ligaments, and muscles to handle the heavier load. And be conservative with weight additions if you have prior orthopedic injuries.

Use a Well-Fitted Rucksack

An ill-fitting rucksack that digs into your shoulders or shifts side to side can create pain or skin abrasions during miles of marching. Take time to properly size and adjust your ruck:

• Torso length is key - measure from C7 vertebra to iliac crest. Choose a ruck frame size that matches your torso.

• The hip belt should wrap around the widest part of the hips and take the majority of the weight.

• Shoulder straps should not dig in. Loosen straps if they cause numbness or irritation.

• Stabilizer straps should pull the pack tight and minimize shifting during movement.

Improve Ankle and Foot Stability

The repetitive impact of rucking mile after mile can lead to ankle or foot pain and injury. To enhance stability:

• Choose boots or shoes with adequate cushion and a stiff heel counter. Avoid minimalist footwear.

• Wear high-quality socks that wick moisture and reduce friction.

• Insert custom orthotics if you overpronate or have flat feet.

• Strengthen feet and ankles with exercises like toe curls and alphabet tracing.

• Improve balance and proprioception with single-leg stands and hops.

Strengthen Your Core

A strong core helps transfer the load to the hips and stabilize the spine when rucking. Weak core muscles increase lower back pain risk. Dedicate time to core strengthening:

• Planks, side planks, bird dogs, and dead bugs build a stable foundation.

• Carries like farmers' walks, overhead walks, and lateral walks improve real-world strength.

• Train core rotation with Russian twists and Paloff presses.

• Work the posterior chain with back extensions and supermans.

Stretch Lower Body and Hips

Tight hip flexors, quads, calves, and other lower body muscles contribute to discomfort and injury. Stretch regularly to restore and improve range of motion:

• Focus on hip flexors, quadriceps, hamstrings, glutes, and calves.

• Static and dynamic stretches are both effective.

• Hold static stretches for 30-60 seconds. Perform 2-4 sets per muscle group.

• Repeat dynamic stretches 5-10 times, focusing on the full range of motion.

• Stretch after rucking, on rest days, or both.

Monitor Running and Rucking Volume

If you run and ruck, be cautious about your cumulative lower body mileage. The combined impact of running plus loaded rucking miles substantially increases injury risk.

• Gradually build up your total weekly volume between both activities.

• Consider substituting one run per week with a ruck session rather than adding rucking mileage on top of running.

• Take recovery days between run and ruck days to allow tissues to adapt.

• If knee or hip pain develops, back off your mileage and address muscle imbalances.

Use Trekking Poles

This one is not a must, but a good to have, especially if you are someone who is likely to suffer knee-pain. Trekking poles help distribute the load across the upper and lower body when rucking. They decrease forces on the knees and hips with each step:

• Poles absorb 5-10% of body weight per stride, reducing lower body strain.

• They improve stability on uneven terrain, reducing ankle and knee twisting.

• Poles engage the upper body and core, improving posture and reducing back pain.

• Adjust pole length so elbows are at 90 degrees during use.

Wear Proper Footwear

As mentioned earlier, footwear choice is critical for rucking injury prevention. The ideal shoes or boots have:

• Rigid heel counter and ample cushioning to absorb shock.

• Wide toe box allowing natural foot splaying and swelling.

• Minimal offset from heel to toe to encourage neutral gait.

• Thick, grippy sole for traction on uneven terrain.

• Waterproofing to keep feet dry and minimize blisters.

Take Regular Breaks

Taking short breaks is vital during long ruck marches to give your body a chance to recover:

• Stop every 45-60 minutes for at least 5-10 minutes.

• Remove the rucksack during breaks to alleviate pressure.

• Walk slowly for a few minutes after each break before resuming full pace.

• Hydrate, fuel, and stretch/foam roll during breaks to prepare for the next segment.

Progress Slowly and Listen to Your Body

Patience and gradual progression are key for injury prevention. Avoid aggressively increasing mileage or pack weight too quickly. Monitor warning signs like joint pain, numbness, chafing, or fatigue. These are indicators to scale back and address potential problems before they become serious injuries. With smart preparation, gear choices, training practices, and a cautious mindset, you can optimize safety, prevent harm, and reap all the rewards of rucking injury-free.