Rucking over long distances will indeed take a toll on your body. Once you get back, you’re going to be sore and exhausted. In some cases, you’ll experience muscle aches the following day. Some people are worried about the long-term risks of rucking. Can this exercise lead to serious knee problems? Any repetitive exercise can cause problems, but rucking usually isn’t bad on the knees.
It is less harsh on the knees than running.
Can Rucking Hurt Your Knees?
Whether you’re running, jogging, or rucking, there is a risk that you’re going to get injured. If proper precautions are not taken, you may damage your knees when rucking. The exercise tends to have less impact on the knees, but going too long or carrying too much weight can increase the risk. You must protect yourself from this problem by taking it slow, choosing the right amount of weight, and maintaining proper posture.
Rucking could hurt your knees, but running is much worse on the knees and joints.
Can Rucking Cause Knee Pain?
While knee injuries are uncommon when rucking, knee pain is not. Rucking involves hiking or walking for many miles. If you’re not used to such strenuous activities, you may develop pain in your knees and joints. After an intense rucking session, it is best to take a few days off so your knees can recover. Otherwise, the repetition of rucking can take a toll.
Walking on a flat surface will have less impact on your joints than hitting a rugged trail, so the risk varies depending on the circumstances.
Rucking Versus Running
Many people like comparing running and rucking because these activities are similar. They can help the participant lose weight, strengthen their legs, and get healthier. The only issue is that both can be detrimental when they’re overdone. However, the problems associated with rucking and running are vastly different. In terms of running, you’re going to be moving at a faster pace. As your foot hits the pavement or dirt, your knee will absorb the force.
Over time, this can cause the runner to develop lasting knee pain. Rucking usually isn’t as bad on the participant’s knees because it is a low-impact exercise. Even though you’re carrying a lot of weight on your back, there will be less impact on your knees. Some runners will take days off so they can ruck to protect their knees.
Daily Rucking Leads To Problems
While rucking can be fun, you have to limit yourself. If you begin rucking every day, you’re going to be more likely to run into severe problems. Running every day is equally bad if not worse. Your body needs time to recover. Since you’re rucking every day, your body will not have enough time to recover. Instead, your joints are going to wear down. Before you know it, the cartilage will be depleted. Then, you’ll experience intense, lasting pain.
You should never ruck more than four times a week.
How To Protect Knees When Rucking?
While rucking does not place as much force on the knee joint as running, the strain is still apparent. People who regularly ruck need to take special precautions to protect their knees. In the past, the most common workout-related injury involved the back, now it is the knee.
Stretching The Muscles Around The Knee – The extra weight of the rucksack places more force on the knee with every step. Warming up the joint in advance will minimize the risk of injury. A heel and calf stretch targets the muscles surrounding the knee joint. This is a simple exercise that can be done at home or on the go. Place your hands on a flat surface and move the right foot back as far as possible without causing pain. Repeat the exercise for the left knee.
It can also help to strengthen the muscles around the knee. This is a long-term effort but it will pay off in the long run.
Kinesiology Tape – Kinesiology tape is believed to minimize the risk of a knee injury. It will take some effort to learn how to properly use kinesiology tape to maximize the benefits. Slapping a few strips across the kneecap will do little to nothing to keep your knees healthy and pain-free
Wear The Right Shoes
The equipment needed for rucking is different than what you’ll need for running. In particular, you’re not going to wear running shoes. Boots are much better for rucking. This exercise is low-impact because you’ll only move at a brisk pace. You’re not going to run or jog. You need boots that can support the weight of the rucksack. They should have plenty of cushioning to keep your feet comfortable.
They’ll also need to be breathable. Wearing suitable boots could protect your knees.
Take Supplements
Repetitive exercise will eventually take a toll on your body. Even rucking for many years will wear down your joints. Thankfully, you can offset this problem by taking certain supplements. If you’re having knee and joint problems, you should try taking glucosamine chondroitin. The supplement is very effective for lubricating the joints. Furthermore, taking chondroitin may help prevent your cartilage from breaking down.
It may also repair the cartilage.
Pick The Right Weight
Make sure that you’re not trying to carry too much weight. You might be a little too confident in your abilities right now. If you are, you might overload your rucksack to the point that the weight is going to be too much. Your body has to find a way to support the weight and your knees will pick up the slack. Unfortunately, this means that the excess weight may hurt your knees. It can also lead to stomach and back pain.
If you’re new to rucking, carry 10% of your body weight. Don’t increase the weight of your rucksack until you’ve built up your tolerance.
Summary
It is okay to ruck up to four times each week. Rucking more than that will only lead to problems and limit benefits. You’ll end up hurting your knees, damaging your back, and hating the activity. To protect your knees, you should wear the right shoes, maintain proper posture, and avoid carrying too much weight. Be careful and enjoy the experience for what it is.