Whats are some great ways to recover from a ruck march?

2018-09-01T09:01:44-04:00

Im 32, 11b.

Response by SSG Private RallyPoint Member made Sep 1 at 2018 9:02 AM

2018-09-01T09:02:50-04:00

Bananas, pedialyte and a protein shake.If your Doc is a good dude he may hook you up with an IV Drip

Response by SGT Private RallyPoint Member made Sep 1 at 2018 10:07 AM

2018-09-01T10:07:15-04:00

I recommend taking joint supps (fish oil, glucosamine, chrondrotin, MSM) regularly, stretching legs and back, and maybe an epsum salt bath.

Response by LTC Private RallyPoint Member made Sep 1 at 2018 10:20 AM

2018-09-01T10:20:54-04:00

Foam roller. Low back. Legs. IT band. It really sucks but well worth the effort.

Response by Maj John Bell made Sep 1 at 2018 1:57 PM

2018-09-01T13:57:11-04:00

An ounce of prevention: Train regularly. What ever distance you are going to be asked to complete; do at least 1/3 that distance twice a week and 2/3 that distance every 4 weeks. Keep callouses on your feet supple with some type of lotion every day. Make sure you trim toe nails about 3 days before the hump. Don't consume dairy products 12-24 hours before the hump. Dairy increases the acid in your blood and will increase the likelihood of post hump muscle soreness.

During the hump keep well-hydrated, at least 1/4 canteen every hour. Change to dry socks every hour.

Once your secured for the day, resist the urge to "couch potato." Light activity, including flexibility exercises, 5-10 minutes every hour, 4-8 hours a day, for 3-5 days, helps increase blood flow and to remove lactic acid from the cells.

https://www.webmd.com/fitness-exercise/guide/exercise-and-lactic-acidosis#1

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Response by SGT Dylan Epp made Sep 1 at 2018 2:36 PM

2018-09-01T14:36:12-04:00

Ice bath

Response by SGT Joseph Gunderson made Sep 1 at 2018 3:17 PM

2018-09-01T15:17:31-04:00

Water to rehydrate, chocolate milk for the protein. That's how I always did it.

Response by MAJ Ken Landgren made Sep 1 at 2018 3:20 PM

2018-09-01T15:20:12-04:00

Beer and strippers.

Response by 1SG Private RallyPoint Member made Sep 1 at 2018 3:49 PM

2018-09-01T15:49:17-04:00

Nicotine, caffeine and hate. I'm also 32 and it works great for me.

Response by LTC Private RallyPoint Member made Sep 1 at 2018 3:50 PM

2018-09-01T15:50:41-04:00

what is the distance? If it's the normal 12 miler, do whatever you want. If it's a 25 miler, those are tough. recommend changing boots halfway through. Eat lots of animal protein and fat, avoid processed carbs, drink water and ruck more for your training. see below for foam rolling and fish oil.

Response by MAJ Ken Landgren made Sep 1 at 2018 5:03 PM

2018-09-01T17:03:02-04:00

Do you have a headache?

Response by SFC Private RallyPoint Member made Sep 1 at 2018 9:44 PM

2018-09-01T21:44:58-04:00

I've always found that a juicy ass burger and a nice cold pint of beer is the best way to start.
Followed by more beer with the occasional stretching should do the trick.

-All jokes aside man, everyone will have their own remedies. It's on you to find yours. Everyones body is different. You know yours better than anyone else. Good luck brother.

Response by 1SG Timothy Trewin made Sep 2 at 2018 11:44 AM

2018-09-02T11:44:04-04:00

The best way is to foam roll, hydrate, eat foods high in potassium like bananas and rest.

Response by MSG Private RallyPoint Member made Sep 2 at 2018 5:12 PM

2018-09-02T17:12:55-04:00

Not do one? Is that an option?

Response by SPC Kailani Fox made Sep 3 at 2018 5:49 PM

2018-09-03T17:49:10-04:00

I use a BEMER for the last 4 years for my fibromyalgia. It reduces the lactic acid pain I get by over 50% easy. My doctor who is an authorized distributor got them into some training camps ( I know the diamondbacks in my hometown is one) for pro athletes as it speeds up healing and recovery. It’s also used at the college of Naturopathin medicine for muscle recovery. In Germany it’s considered a medical devise and many Doctors, chiropractors stateside use them in their practice. Hope that helps.

Response by SFC Private RallyPoint Member made Sep 3 at 2018 7:42 PM

2018-09-03T19:42:35-04:00

Eat tons of food and drink lots of water. Take some BCAAs as well

Response by SGT Chris Stephens made Sep 3 at 2018 7:50 PM

2018-09-03T19:50:48-04:00

As LTC Private RallyPoint Member mentioned, a foam roller is great. It sucks when you're actually using it, but it'll be worth it. Also, invest in an essential oil called "Deep Blue." It is by far the best product I have put on my arms, legs, shoulders and lower back after a ruck march. It really gets down into the muscle and soothes the soreness. I laughed when my wife suggested it the first time, but I'm a firm believer in it.

Response by SFC Juan LeonGuerrero made Mar 12 at 2021 5:51 PM

2021-03-12T17:51:41-05:00

Do more.