Introduction
Rucking has gained popularity as an effective exercise method that involves walking with a weighted backpack. While it offers numerous fitness benefits, it’s important to be aware of potential injuries that can occur during rucking. Understanding these common injuries and taking preventive measures can help ensure a safe and enjoyable experience. Here are some of the most common injuries associated with trucking:
Blisters
Blisters are a frequent problem among ruckers. They are caused by friction and moisture buildup when walking long distances with a weighted backpack. To prevent blisters, it’s crucial to wear properly fitted shoes or boots and moisture-wicking socks. Additionally, applying protective padding or using blister prevention products can help minimise the risk.
Ankle Sprains
Ankle sprains can happen if you step on uneven terrain or lose your balance while rucking. The added weight in the backpack increases the risk of ankle injuries. Choosing footwear with good support and ensuring your foot and ankle are well aligned will prevent ankle sprains. Working on strength, stability and balance will also help to reduce your risk. My Pain Free Body Program looks at all of this and more.
Shin Splints
Shin splints, characterised by pain along the shinbone, can occur when the muscles and tendons in the lower leg become overworked. The repetitive impact of rucking, especially with increased weight, can contribute to this condition. To prevent shin splints, gradually increase the intensity and duration of your rucks, incorporate proper warm-up and cool-down routines, and ensure you have appropriate footwear with proper cushioning and arch support. Ensuring your lower body alignment and biomechanics are correct will also have a big impact on this problem. Complete a full biomechanical assessment before treating any issues you might find in my Pain Free Body Program.
Knee Pain
Rucking places additional stress on the knees, which can lead to knee pain, especially if proper form and technique are not followed. Pre-existing conditions or weak muscles around the knees can further increase the risk. To prevent knee pain, maintain good posture and correct biomechanics while rucking. Strengthening the muscles around the knees through exercises like squats and lunges can provide stability and support. If you have arthritic knees then if you ensure your knees are strong and well aligned rucking would be suitable for you. Get your knees in great shape first with my Arthritic Knee Exercise Program.
Lower Back Pain
Carrying a weighted backpack for extended periods can strain the muscles in the lower back, leading to discomfort or pain. Proper weight distribution and a well-adjusted backpack can help alleviate this strain. Strengthening the core muscles and ensuring your posture is correct can also provide better support for the lower back and prevent injury. My Pain Free Body exercise program covers all of this. Or take a look at my FREE Posture Program.
Stress Fractures
Stress fractures are small cracks in the bones caused by repetitive stress or overuse. The increased weight and impact during rucking can contribute to stress fractures, particularly in the feet and lower legs. To prevent stress fractures, it’s important to gradually increase the intensity and duration of your rucks, wear footwear with good shock absorption, and listen to your body for any signs of pain or discomfort.
To minimise the risk of these injuries, it’s crucial to follow proper rucking techniques, including gradual progression, proper footwear selection, adequate warm-up and cool-down routines, and listening to your body’s signals. If you experience persistent or severe pain, it’s recommended to consult a healthcare professional for an accurate diagnosis and appropriate treatment.
Remember, safety should always be a priority. By understanding the potential risks, taking preventive measures and ensuring your body is working well you can enjoy the benefits of rucking while minimising the likelihood of injuries.
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
