Introduction
Rucking—walking with a weighted backpack—is a fantastic way to build strength, burn calories, and improve endurance. However, like any physical activity, it comes with potential risks. Understanding common rucking injuries and how to prevent them will help you stay pain-free and get the most out of your workouts.
In this guide, we’ll cover the most frequent injuries ruckers experience and provide practical tips to avoid them.
1. Blisters
Cause:
Blisters form due to friction and moisture buildup, especially during long-distance rucks. Ill-fitting shoes, damp socks, and repetitive rubbing can all contribute.
Prevention Tips:
Wear properly fitted footwear – Choose boots or shoes designed for long walks.
Use moisture-wicking socks – Avoid cotton; opt for synthetic or wool socks to reduce sweat buildup.
Apply protective padding – Use blister prevention products like moleskin or anti-friction balm.
2. Ankle Sprains
Cause:
Uneven terrain, poor foot alignment, and the added weight of a rucksack increase the risk of twisting your ankle.
Prevention Tips:
Choose supportive footwear – A boot with ankle support can provide extra stability.
Improve foot and ankle alignment – Strengthening your foot and ankle muscles helps prevent sprains.
Work on balance and stability – Incorporate exercises like single-leg stands and resistance band work to improve joint control.
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3. Shin Splints
Cause:
Shin splints occur when the muscles and tendons in the lower leg become overworked, leading to pain along the shinbone. The repetitive impact of rucking, especially with heavy loads, can contribute to this condition.
Prevention Tips:
Increase weight and distance gradually – Avoid overloading too soon.
Warm-up and cool down – Stretch and mobilise your calves, shins, and ankles before and after rucking.
Wear proper footwear – Ensure your shoes have good cushioning and arch support to absorb impact.
Check your biomechanics – Poor alignment can cause excessive strain on the lower legs.
Not sure if your alignment is correct? My Pain Free Body Program includes a full biomechanical assessment.
4. Knee Pain
Cause:
The added weight of a rucksack places extra stress on the knees, which can lead to pain—especially if you have weak muscles or poor form.
Prevention Tips:
Maintain good posture – Keep your shoulders back and core engaged to reduce knee strain.
Strengthen your knees – Focus on squats, lunges, and mobility exercises to improve knee stability.
Align your lower body properly – Incorrect biomechanics can lead to uneven wear on the knee joints.
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5. Lower Back Pain
Cause:
Carrying weight for extended periods strains the lower back muscles, leading to discomfort or pain—especially if your backpack isn’t properly adjusted.
Prevention Tips:
Distribute weight correctly – Keep the heaviest items close to your back and centred.
Strengthen your core – A strong core supports your lower back and reduces strain.
Ensure good posture – Keep a neutral spine while rucking, avoiding excessive arching or rounding.
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6. Stress Fractures
Cause:
Stress fractures are tiny cracks in bones caused by repetitive impact and overuse. They are most common in the feet and lower legs, especially when rucking with excessive weight too soon.
Prevention Tips:
Progress gradually – Increase your ruck weight and distance slowly over time.
Wear shock-absorbing footwear – Proper cushioning can help prevent excessive bone stress.
Listen to your body – Pain that worsens with activity could indicate a developing stress fracture.
How to Prevent Rucking Injuries
To reduce your risk of injury while rucking, follow these key tips:
✔️ Choose the right footwear – Supportive shoes or boots with proper arch support are essential.
✔️ Increase weight and distance gradually – Don’t overload too soon; build strength first.
✔️ Maintain good posture – Keep your back straight and shoulders relaxed.
✔️ Strengthen your body – Work on core, knee, and ankle strength to improve stability.
✔️ Listen to your body – Don’t ignore pain—early intervention can prevent serious injuries.
TOP TIP – This blog may be helpful – Rucking: The Ultimate Beginner’s Guide to This Simple Yet Powerful Workout
Conclusion
Rucking is an amazing full-body workout, but without proper form and preparation, it can lead to injuries. By wearing the right gear, strengthening key muscles, and progressing safely, you can enjoy all the benefits of rucking while minimising the risks.
If you’re dealing with pain or want to prevent future injuries then I would love to help. Take a look at how I can help you here.
Stay strong, ruck smart, and happy rucking!
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
Chartered Physiotherapist Since 2001
