Help with my rucking please!

[TOCrat]

Im not sure this is the proper place for this, so forgive me if its not. My BDE just started adding ruck marches to the PT training schedules. Today it was for 4 miles with a 35lb ruck(I was using a 50lb ruck). Just recently I started to get a pain on the outside of my left leg by my shin. I was wondering if Im not walking right, it feels like im forcing myself forward with big heavy steps. or something else? Any help or advice you could give me would be greatly appreciated.

[Team Sergeant]

TOCrat stand by....

I'm not a medic but this sounds very familiar....

MEDIC!

[SouthernDZ]

Originally Posted by TOCrat

Im not sure this is the proper place for this, so forgive me if its not. My BDE just started adding ruck marches to the PT training schedules. Today it was for 4 miles with a 35lb ruck(I was using a 50lb ruck). Just recently I started to get a pain on the outside of my left leg by my shin. I was wondering if Im not walking right, it feels like im forcing myself forward with big heavy steps. or something else? Any help or advice you could give me would be greatly appreciated.

TOCrat-

Hopefully what you’re describing is shin splints; not a diagnosis but a general name given to pain usually at the front of the lower leg (tibia). It can also develop along the inside (medial edge) or outer (lateral) aspect of the tibia; also occurs in the metatarsals of your foot (common with runners). It’s generally caused by repetitive stress.

When the pain is quite sharp and focuses on a very small area of the bone, you need to consider that it may be a stress fracture; a type of overuse injury. These tiny cracks in your bones (usually the weightbearing bones of the foot or tibia, or heel) develop when your muscles become fatigued and are not able to absorb the shock of repeated impacts. When this happens, the muscles transfer the stress to the bones, creating a small fracture.

The pain your describing sounds more like a stress fracture which is a common tibial injury. You might consider taking it easier for awhile or at least putting 35lbs in your ruck when you're doing 35lb ruck marches.

In the final analysis, active duty have access to "socialized" medicine - go see the medics with initials behind their names!

P.S. Use R.I.C.E.; lay off the Motrin.

[Warrior-Mentor]

Here's the deal on SHIN SPLINTS...

First, you probably aren't stretching your CALVES sufficiently before AND after each of your runs. The best way to stretch your calf is to stand with your toes on a curb and your heel on the street and lean into it. Another way is to get into a push up position, then, keeping your knees lock straight, walk your hands closer to your feet until your heels almost touch the ground. Hold this for 10-15 seconds and slowly let it out. Repeat.

Second, AGE matters. Not your age either. When's the last time you bought a pair of RUNNING SHOES? If they're over 6 months old, you're due for a new pair. Every time I get shin splints, it's because my shoes are worn out.

Third, SIZE matters. When you buy the running shoes, make sure they're the right size. Don't measure size with a Brannock Device (the metal measuring device at shoe stores). You must go off feel, not the size. Different manufacturers have different standards for size. Remember, your feet expand from the pounding when you run, so you need the size to accomodate for it.

What's the right size for a running shoe?
The rule of thumb is to keep trying on bigger and bigger sizes until the shoes feel like clown feet. then go back down a 1/2 size and you have the correct size. I got this tip from Phil Maffetone, who coached the World Ultra Distance record Holder, Stu Mittleman (www.worldultrafit.com/whois.html). Trust me it works.

Fourth, what SURFACE are you running on? Concrete (side walks) is the hardest and worst for your legs, knees, etc. Asphalt (roads) is a close second. The best is a soft surface like grass or sand. Consider changing your route to a softer area.

Fifth, consider changing your CARDIO CYCLE (how often you do what types of exercise). You can still do Cardio everyday (or almost everyday) as you like. Just minimze the impact cardio. Instead of running, get on an elliptical trainer. Take a bike ride once a week. Swim. Anything that lets you get the heart rate up without pounding on your shins until your body has a chance to strech the calves out again and reduce the swelling in your shins.

Finally, RICE is the doctor approved method for recovery. RICE works (Rest, Ice, Compression and Elevation). Ice your shins for a couple minutes every night and elevate them above your heart while watching TV or sleeping.

Want to know more about foot care and reducing or preventing injuries? Read Chapters 8 and 9 in GET SELECTED FOR SPECIAL FORCES available from the Special Operations Warrior Foundation at http://www.specialops.org/news.asp#book

...and start using the search function...there's tons of good info already here.

[TOCrat]

Thanks for all your help. I was hoping it wasnt shin splits and just the way I was walking. Ill make an appointment with the doctor ASAP.

Warrior Mentor- Thanks, I have your book (cant seem to find it now).
As far as your questions go. We roadmarch once a week on wednesday on asphalt. Im not sure about the fit of my boots from what I read I think there fine and there well broken in. Just to let you know there Altama Ripple Sole boots. Ive had them for about 7-9 months now. Does the boots follow the same guidelines as running shoes or is there a diffrent set of guidelines for boots. My running shoes are about 3-4 months old.

Again thanks for all your help.

[NousDefionsDoc]

You have been given good advice. What surface are you walking on?

[TOCrat]

The road surface is asphalt. If you ever been to FT Sill, we ruck on south boundry rd.

Again thanks for all the advice.

[NousDefionsDoc]

Change sides of the road every mile or so. All roads have a slope...

[Bill Harsey]

Originally Posted by NousDefionsDoc

Change sides of the road every mile or so. All roads have a slope...

Good observation, roads are crowned to keep water out of the middle.

[Roguish Lawyer]

Originally Posted by Warrior-Mentor

Here's the deal on SHIN SPLINTS...

First, you probably aren't stretching your CALVES sufficiently before AND after each of your runs. The best way to stretch your calf is to stand with your toes on a curb and your heel on the street and lean into it. Another way is to get into a push up position, then, keeping your knees lock straight, walk your hands closer to your feet until your heels almost touch the ground. Hold this for 10-15 seconds and slowly let it out. Repeat.

Second, AGE matters. Not your age either. When's the last time you bought a pair of RUNNING SHOES? If they're over 6 months old, you're due for a new pair. Every time I get shin splints, it's because my shoes are worn out.

Third, SIZE matters. When you buy the running shoes, make sure they're the right size. Don't measure size with a Brannock Device (the metal measuring device at shoe stores). You must go off feel, not the size. Different manufacturers have different standards for size. Remember, your feet expand from the pounding when you run, so you need the size to accomodate for it.

What's the right size for a running shoe?
The rule of thumb is to keep trying on bigger and bigger sizes until the shoes feel like clown feet. then go back down a 1/2 size and you have the correct size. I got this tip from Phil Maffetone, who coached the World Ultra Distance record Holder, Stu Mittleman (www.worldultrafit.com/whois.html). Trust me it works.

Fourth, what SURFACE are you running on? Concrete (side walks) is the hardest and worst for your legs, knees, etc. Asphalt (roads) is a close second. The best is a soft surface like grass or sand. Consider changing your route to a softer area.

Fifth, consider changing your CARDIO CYCLE (how often you do what types of exercise). You can still do Cardio everyday (or almost everyday) as you like. Just minimze the impact cardio. Instead of running, get on an elliptical trainer. Take a bike ride once a week. Swim. Anything that lets you get the heart rate up without pounding on your shins until your body has a chance to strech the calves out again and reduce the swelling in your shins.

Finally, RICE is the doctor approved method for recovery. RICE works (Rest, Ice, Compression and Elevation). Ice your shins for a couple minutes every night and elevate them above your heart while watching TV or sleeping.

Want to know more about foot care and reducing or preventing injuries? Read Chapters 8 and 9 in GET SELECTED FOR SPECIAL FORCES available from the Special Operations Warrior Foundation at http://www.specialops.org/news.asp#book

...and start using the search function...there's tons of good info already here.

WM, I'd like to see some of your powerpoints. I'll bet they are BEAUTIFUL. Seriously!

[Team Sergeant]

Originally Posted by Roguish Lawyer

WM, I'd like to see some of your powerpoints. I'll bet they are BEAUTIFUL. Seriously!

Maj Martin,
I know where Roguish Lawyer works and lives.
FYI

Team Sergeant

[Genghis_Don]

oooooo, used to be at Sill myself, LOADS of fun on boundary road in the summer.

Quick ruck tip, and these guys can give you a more detailed plan, but spraying your feet twice a day with Right Guard for a week, then once a day after that will cut your foot perspiration by about 70% , thereby reducing the tendency to get blisters.

Not just tribal lore either:

from the infantry website ... look under "Foot Care":

https://www.infantry.army.mil/iobc/welcome/success.htm

From FM 3-97.61 "Military Mountaneering":

2-3. PERSONAL HYGIENE AND SANITATION


(2) The principles of foot hygiene must be followed to protect the feet from cold injuries. The causes of such injuries are present throughout the year in high mountains. Boots should be laced tightly when climbing to provide needed support but not so tight as to constrict circulation. Socks should be worn with no wrinkles since this causes blisters on the feet. Feet should be washed daily, and kept as dry and clean as possible. If regular foot washing is impossible, socks should be changed often (at halts and rest periods or at least once a day) and feet massaged, dried, and sprinkled with foot powder. Talc or antifungal powder should be used when massaging; excess powder is brushed off to avoid clumping, which may cause blisters. Feet can be cleaned with snow, but must be quickly dried. Whenever changing socks, soldiers should closely examine their feet for wrinkles, cracks, blisters, and discoloration. Nails should be trimmed but not too short. Long nails wear out socks; short nails do not provide proper support for the ends of the toes. Medical attention should be sought for any possible problems.

(3) Feet should be sprayed two or three times a day with an aluminum chlorohydrate antiperspirant for a week and then once a day for the rest of the winter. If fissures or cracks occur in the feet, it is best to discontinue spraying until they are healed or to spray less often to control sweating. This process stops about 70 percent of the sweating in the feet.



From TB Med 508 Paragraph 3-4:

b. Prevention of trench foot can be achieved by encouraging troops to remain active and
increase blood flow to the feet, rotating personnel out of cold-wet environments, and keeping
feet dry by continually changing socks. Changing socks two to three times throughout the day is
mandatory in cold-wet environments. Prophylactic treatment with antiperspirants containing
aluminum hydroxide may also decrease sweating in the foot. As discussed in paragraph 3-2o of
this document, vapor barrier boots do not allow sweat from the foot to evaporate. These boots
must be taken off each day, wiped out, and allowed to dry.

[NousDefionsDoc]

Originally Posted by Bill Harsey

Good observation, roads are crowned to keep water out of the middle.

I've had practice...

[Dan]

Originally Posted by TOCrat

Does the boots follow the same guidelines as running shoes or is there a diffrent set of guidelines for boots. My running shoes are about 3-4 months old.

Lots of replies, but no one has answered his question...

It's not months that you've had your sneakers, but miles. The cells in sneaker soles normally break down between 300-500 miles of pounding depending on a combination of the brand's sole design, the running surface you run on, and your bodyweight.

First off when your rucking you shouldn't be running. More importantly is the soles on your rucking boots...authorized soles for SFAS are not made of material that allows the cells to break down like sneaker sole do. The important thing to watch for on your boots is uneven wear on the bottom of the soles.

[The Reaper]

Originally Posted by TOCrat

Just to let you know there Altama Ripple Sole boots.

Who issued them to you?

Why did you pick a sole from a nurse's shoe?

TR