When people think about injuries from rucking, the first things that come to mind are dramatic falls or catastrophic injuries—a twisted ankle on rough terrain, or a tumble while scaling that steep hill. But here’s the truth: those big, flashy injuries are rare.
What’s far more common (and arguably more insidious) is the slow, creeping toll of soft tissue damage. This is the kind of thing that sneaks up on you, turning an enjoyable ruck into a grind—and if you’re not careful, it can sideline you completely.
Let’s talk about why soft tissue damage should be the number one concern for ruckers (especially beginner ruckers), how to prevent it, and what to do if you’re already feeling the strain.
Why You Should Care About Soft Tissue Damage
You might not notice it at first—an ache in your shoulders, a hot spot on your foot, or a little tightness in your calves. No big deal, right? But soft tissue damage doesn’t usually hit all at once. It builds over time. It’s the price you pay for carrying too much weight, ignoring your form, or powering through discomfort when your body is begging you to stop.
Here’s the thing: blisters, tendonitis, strained muscles, and plantar fasciitis are far more common than the dramatic falls people worry about. And they’re just as likely to take you out of the game—only it’s worse, because they linger. A twisted ankle will heal with some rest, but a nagging tendon or inflamed fascia can stick around for weeks or even months if you don’t address it.
The Most Common Culprits of Soft Tissue Damage
From my years of rucking (and let’s be honest, learning these lessons the hard way), I’ve noticed a few patterns when it comes to soft tissue injuries. Most of the time, they boil down to these three things:
1. Overloading Your Ruck
This one gets almost everyone at some point. Maybe you’re fired up after watching a video of some elite rucker carrying a massive load. Maybe you think, “I can handle it!” and throw on a heavier plate than you’re ready for. The problem? Even if you think your muscles are ready, your soft tissues—especially the tendons, ligaments, feet, knees, and back—aren’t necessarily conditioned to handle that kind of stress yet.
Carrying too much weight too soon is like asking your body to perform a feat it hasn’t trained for. Sure, you might survive the ruck, but you’re setting yourself up for inflammation, strains, and even microtears in your tissues.
2. Ignoring Form
Bad form isn’t just about looking sloppy—it’s about creating unnecessary stress on your body. Slouching under the weight of your ruck? You’re killing your shoulders and lower back. Leaning forward like you’re carrying a fridge on your back? Say hello to aching calves and overworked ankles.
The thing is, poor form doesn’t cause immediate pain. It creeps up slowly, turning into that stiff neck or tight hamstring that you can’t seem to shake.
Take your time, don’t ruck run, and take breaks as needed to keep good form.
3. Underestimating the Terrain
Soft tissue damage doesn’t just happen on flat pavement. If you’re rucking on trails or uneven ground, your ligaments are working overtime to stabilize you. That’s great for building strength—if you’re ready for it. But if you’ve skipped the prep work (hello, ankle sprains and pulled calves), the uneven terrain can wreak havoc on your body.
How to Stay Ahead of Soft Tissue Damage
Here’s the good news: most soft tissue injuries are preventable. You don’t have to be sidelined if you play it smart. Here’s what I’ve learned from years of trial and error (and trust me, a few mistakes):
1. Respect the Load
I get it—you want to go heavy. But here’s the deal: rucking isn’t a sprint; it’s a long game. Start light, even if it feels too easy. Focus on building a foundation of strength and endurance. The general rule is to start with 10-20% of your body weight and increase slowly—no more than 10% per week.
2. Master Your Form
Good form isn’t just for looks; it’s the key to avoiding overuse injuries. Keep your back straight, engage your core, and distribute the weight evenly with a proper hip belt. If your ruck is pulling you backwards or forcing you to hunch, adjust it until it feels balanced.
A quick tip: video yourself rucking or have someone watch your posture. You might not realize you’re leaning or slouching until you see it.
3. Gear Up Properly
Don’t skimp on footwear. This might be the single most important investment you make as a rucker. Look for boots or shoes that are comfortable, have good arch support, and fit just right—not too tight, not too loose. Pair them with high-quality, moisture-wicking socks to cut down on blisters.
Bonus tip: break in your shoes before taking them on a long ruck. A few shorter walks will save you a world of pain.
4. Listen to Your Body
This one’s tough for a lot of us. We’re wired to push through discomfort, but there’s a fine line between “normal soreness” and the start of an injury. Pay attention to those little signals—a twinge in your ankle, a hot spot on your heel, or a tight calf. Stop, adjust your gear, or take a break if needed. It’s better to rest now than to sit out for weeks later.
What to Do If You’ve Pushed Too Hard
Okay, so maybe you’ve overdone it. (We’ve all been there.) Here’s how to recover and get back on track:
- Rest and Ice: For swollen or inflamed areas, take a break and ice the spot for 15-20 minutes a few times a day.
- Stretch and Roll: Gentle stretching and foam rolling can help loosen tight muscles and improve blood flow to injured areas.
- Strengthen the Weak Links: If you keep getting the same injuries, it might be a sign of a weak spot. Incorporate strength exercises, like calf raises or core work, to shore up those vulnerable areas.
- Ease Back Into It: When you’re ready to ruck again, start light and short. Give your tissues time to adapt.
Final Thoughts
Soft tissue damage isn’t glamorous—it doesn’t make for cool stories around the campfire like a fall or a wipeout might. But it’s the most common reason ruckers end up sidelined, and it’s entirely preventable with the right mindset and preparation.
So, don’t worry so much about falling or catastrophic injuries. The real battle is in the day-to-day grind: carrying a reasonable load, paying attention to your form, and letting your body adapt to the demands of rucking. Play it smart, and you’ll be rucking strong for years to come.
