How Weighted Walking Impacts Your Feet
We already know that daily walking helps your health…but only if you do it right. However, strapping 20 to 40 extra pounds to your body fundamentally changes how your feet strike the ground.
Rucking, the fitness trend of walking with a weighted backpack or vest, is a good way to build strength and cardiovascular fitness without the high-velocity impact of running. Yet without the right adjustment, it can also lead to injury. Foot & Ankle Associates of Cleveland explains the issues below, then covers how you can avoid them.
The Biomechanical Toll of Extra Weight
When you ruck, your foot’s structural “tripod” is forced to absorb a massive amount of downward force with every single step.
- If your body is not perfectly aligned to handle this new stress, it can throw your kinetic chain out of alignment.
- That extra load forces your tendons and ligaments into overdrive. Just as runners often experience a sudden spike in overuse injuries when increasing their mileage, ruckers face similar risks regarding plantar fasciitis, tendonitis, and running.
- The strain heavily impacts the back of your heel and calf as well, making taking care of Achilles tendonitis a top priority for anyone who regularly carries heavy packs.
Support and Acute Injury Risks
You cannot ruck safely in standard, soft-foam running shoes; the added weight will crush the cushioning and leave your arches completely unsupported.
- You need a stiff, stable boot and custom inserts to properly distribute the heavy pressure.
- If your feet are aching after a weekend hike, you should consider your footwear and ask: Is it time to replace your custom orthotics?
- Without proper support on uneven trails, a simple misstep under heavy load can lead to a severe roll.
If that happens, knowing what grade your ankle sprain is can help determine the severity.
Repetitive heavy impact can also lead to bone stress.
- If you feel a sharp, localized pain that won’t go away, it is time to consult the foot fracture checklist and see if you need immediate imaging.
Advanced Care in a Modern Setting
If you do suspect a stress fracture, severe sprain, or structural injury from your rucking routine, we are uniquely equipped to get you back on the trail.
We offer our patients a modern setting featuring the latest podiatric technology, including a state-of-the-art digital X-ray system. This technology allows us to quickly diagnose fractures, bone spurs, and joint misalignments right here in the clinic, saving you the time and hassle of being referred to a hospital imaging center!
If you’re experiencing ongoing foot issues, call Foot & Ankle Associates of Cleveland in Solon, Ohio, at (440) 903-1041 or contact us online to schedule a consultation. Dr. Craig B. Frey, Dr. Jim Swienconek, and Dr. Courtney Yoder treat patients in Portage, Geauga, Cuyahoga, and Summit Counties, proudly serving Solon, Aurora, Bedford, Chagrin Falls, Hudson, Macedonia, and Twinsburg.