thorbahn said:
Hi, these are the two areas that bother me after I've gone a little ways on a ruck march. Can anybody offer suggestions as to how I might be able to prevent pain in these areas a bit? Obviously some of it is inevitible and personal PT will likely improve it, but anything else, such as how tight to pull the waist-strap, in comparison to the shoulder straps? Thanks.
your shins and lower back hurt on ruck marches? Welcome to the club! There ain't much you can do except cowboy up and keep marching. "March or die!"
However.
I've always found that the tighter my waistbelt is, compared to the shoulder straps, the less pain I've experienced in the back. Put the weight on the hips. For my bona fides: I have a herniated disk in my lower back. I've since completed the BFT, several PT ruck marches, two Coy level Approaches to Contact, and humped Yoda along on two BN attacks. Waistbelt: a good idea.
As for the shins: well, you're screwed, dude. Try placing a towel on the floor, with a weight on one end. Place your bare foot on the other end. Now "scrunch" the towel towards your self by curling your toes. Repeat several times, then switch feet. This will build up the thin sheathe of muscle running along the front of your shin. Also, work your calves with toe raises. Stand with just the toes of one foot on a step. Now, raise yourself up on tiptoe. Repeat several times, then switch feet. Also, spend as much time barefoot as possible. Walk around on your toes, then on your heels. Stretch your calves often. Kneel a lot, by placing your arse on your heels, with your toes extended (like the Japanese do in the movies). Remove your boot bands before stepping off on a ruck march, and take your boot laces out of the top (or even top two) eyelets of your boot. This gives the leg more flexibility, and the boot becomes more of a shoe.
Bottom line: carrying a rucksack sucks. It just plain sucks. It will always suck. You don't have to enjoy it. You just have to do it. The only way to make it easier is through experience. And it still sucks. But now I can shut my brain off (not that this takes a lot), and focus on other things. Like the fat guy beside me suffering more than me. Feed on the weaker members around you. Sing songs in your head. Compose poetry ('there once was a girl from Nantuckett'), and joke with the guys to your left/right.
Ruck up! <groan>