“Rucking” has emerged as a fitness trend that combines the simplicity of walking with the added challenge of carrying weight in a backpack or weighted vest. What began as a military training method is now finding its way into parks, gyms, and neighborhoods.
Raphael Longobardi, MD, FAAOS, an orthopedic surgeon who specializes in sports medicine at Cooperman Barnabas Medical Center and Jersey City Medical Center, and member of RWJBarnabas Health Medical Group, shares some of the benefits and potential risks of this activity. Here’s what you should know before trying!
The Benefits
1. Low-Impact Strength Training. Rucking provides resistance without the pounding impact of running. Adding a weighted vest engages the core, back, and leg muscles, helping to build strength while maintaining joint-friendly movement.
2. Cardiovascular Health Boost. Walking alone is an excellent aerobic exercise, but carrying extra weight elevates the heart rate more quickly. This makes rucking a time-efficient way to improve cardiovascular health.
3. Bone and Joint Health. Moderate load-bearing activities stimulate bone growth and help maintain density, which is beneficial in preventing osteoporosis. When done correctly, rucking can strengthen skeletal system.
4. Functional Fitness. Rucking mimics real-life scenarios, like carrying groceries, backpacks, or children, so it improves balance, posture, and endurance into ways that translate into daily life.
Risks and Considerations
1. Joint Strain. The extra weight places more stress on the knees, hips, and ankles. For individuals with arthritis or prior joint injuries, rucking can accelerate wear and tear or aggravate existing pain.
2. Back and Shoulder Problems. Improper weight distribution or poor posture can cause back strains or shoulder discomfort. Weighted vests are generally safer than backpacks, as they balance the load more evenly across the torso.
3. Foot and Ankle Issues. Carrying added weight increases the risks of plantar fasciitis, shin splints, or ankle sprains, particularly if footwear lacks support.
4. Overuse Injuries. Like any repetitive exercise, ramping up too quickly can lead to muscle strains, tendonitis, or stress fractures.
Safety Tips
1. Start Light. Begin with 5 to 10% of your body weight. Gradually increase as your body adapts.
2. Focus on Posture. Keep shoulders back, core engaged and avoid leaning forward.
3. Choose the Right Gear. A snug balanced vest is better than a loosely loaded backpack, and supportive shoes are non-negotiable.
4. Evaluate the Surface. Start on even ground before progressing to trails or hills.
5. Listen to Your Body. Sharp pain or persistent soreness is a signal to rest or lighten the load.
“Rucking” can be a safe and effective way to elevate your walking routine, blending cardio and strength training into one efficient workout. But like any trend, it’s not one-size-fits-all. If you have pre-existing orthopedic conditions, consult with you physician before starting. With the right precautions, rucking can help you build resilience, improve bone health, and strengthen the body, one weighted step at a time.
For more information about orthopedic services offered at RWJBarnabas Health, visit www.rwjbh.org/ortho.