SSG(P) Private RallyPoint Member3928165<div class="images-v2-count-0"></div>Im 32, 11b.Whats are some great ways to recover from a ruck march?2018-09-01T09:01:44-04:00SSG(P) Private RallyPoint Member3928165<div class="images-v2-count-0"></div>Im 32, 11b.Whats are some great ways to recover from a ruck march?2018-09-01T09:01:44-04:002018-09-01T09:01:44-04:00SSG Private RallyPoint Member3928171<div class="images-v2-count-0"></div>Bananas, pedialyte and a protein shake.If your Doc is a good dude he may hook you up with an IV DripResponse by SSG Private RallyPoint Member made Sep 1 at 2018 9:02 AM2018-09-01T09:02:50-04:002018-09-01T09:02:50-04:00SGT Private RallyPoint Member3928379<div class="images-v2-count-0"></div>I recommend taking joint supps (fish oil, glucosamine, chrondrotin, MSM) regularly, stretching legs and back, and maybe an epsum salt bath.Response by SGT Private RallyPoint Member made Sep 1 at 2018 10:07 AM2018-09-01T10:07:15-04:002018-09-01T10:07:15-04:00LTC Private RallyPoint Member3928438<div class="images-v2-count-0"></div>Foam roller. Low back. Legs. IT band. It really sucks but well worth the effort.Response by LTC Private RallyPoint Member made Sep 1 at 2018 10:20 AM2018-09-01T10:20:54-04:002018-09-01T10:20:54-04:00Maj John Bell3929092<div class="images-v2-count-0"></div>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. <br /><br />During the hump keep well-hydrated, at least 1/4 canteen every hour. Change to dry socks every hour.<br /><br />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.<br /><br /><a target="_blank" href="https://www.webmd.com/fitness-exercise/guide/exercise-and-lactic-acidosis#1">https://www.webmd.com/fitness-exercise/guide/exercise-and-lactic-acidosis#1</a> <div class="pta-link-card answers-template-image type-default">
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Response by Maj John Bell made Sep 1 at 2018 1:57 PM2018-09-01T13:57:11-04:002018-09-01T13:57:11-04:00SGT Dylan Epp3929154<div class="images-v2-count-0"></div>Ice bathResponse by SGT Dylan Epp made Sep 1 at 2018 2:36 PM2018-09-01T14:36:12-04:002018-09-01T14:36:12-04:00SGT Joseph Gunderson3929230<div class="images-v2-count-0"></div>Water to rehydrate, chocolate milk for the protein. That's how I always did it.Response by SGT Joseph Gunderson made Sep 1 at 2018 3:17 PM2018-09-01T15:17:31-04:002018-09-01T15:17:31-04:00MAJ Ken Landgren3929232<div class="images-v2-count-0"></div>Beer and strippers.Response by MAJ Ken Landgren made Sep 1 at 2018 3:20 PM2018-09-01T15:20:12-04:002018-09-01T15:20:12-04:001SG Private RallyPoint Member3929274<div class="images-v2-count-0"></div>Nicotine, caffeine and hate. I'm also 32 and it works great for me.Response by 1SG Private RallyPoint Member made Sep 1 at 2018 3:49 PM2018-09-01T15:49:17-04:002018-09-01T15:49:17-04:00LTC Private RallyPoint Member3929279<div class="images-v2-count-0"></div>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 LTC Private RallyPoint Member made Sep 1 at 2018 3:50 PM2018-09-01T15:50:41-04:002018-09-01T15:50:41-04:00MAJ Ken Landgren3929395<div class="images-v2-count-0"></div>Do you have a headache?Response by MAJ Ken Landgren made Sep 1 at 2018 5:03 PM2018-09-01T17:03:02-04:002018-09-01T17:03:02-04:00SFC Private RallyPoint Member3929969<div class="images-v2-count-0"></div>I've always found that a juicy ass burger and a nice cold pint of beer is the best way to start. <br />Followed by more beer with the occasional stretching should do the trick.<br /><br />-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 SFC Private RallyPoint Member made Sep 1 at 2018 9:44 PM2018-09-01T21:44:58-04:002018-09-01T21:44:58-04:001SG Timothy Trewin3930961<div class="images-v2-count-0"></div>The best way is to foam roll, hydrate, eat foods high in potassium like bananas and rest.Response by 1SG Timothy Trewin made Sep 2 at 2018 11:44 AM2018-09-02T11:44:04-04:002018-09-02T11:44:04-04:00MSG Private RallyPoint Member3931791<div class="images-v2-count-0"></div>Not do one? Is that an option?Response by MSG Private RallyPoint Member made Sep 2 at 2018 5:12 PM2018-09-02T17:12:55-04:002018-09-02T17:12:55-04:00SPC Kailani Fox3934648<div class="images-v2-count-0"></div>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 SPC Kailani Fox made Sep 3 at 2018 5:49 PM2018-09-03T17:49:10-04:002018-09-03T17:49:10-04:00SFC Private RallyPoint Member3934967<div class="images-v2-count-0"></div>Eat tons of food and drink lots of water. Take some BCAAs as wellResponse by SFC Private RallyPoint Member made Sep 3 at 2018 7:42 PM2018-09-03T19:42:35-04:002018-09-03T19:42:35-04:00SGT Chris Stephens3934980<div class="images-v2-count-0"></div>As <a class="dark-link bold-link" role="profile-hover" data-qtip-container="body" data-id="350851" data-source-page-controller="question_response_contents" href="/profiles/350851-25a-signal-officer-jpse-jecc">LTC Private RallyPoint Member</a> 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 SGT Chris Stephens made Sep 3 at 2018 7:50 PM2018-09-03T19:50:48-04:002018-09-03T19:50:48-04:00SFC Juan LeonGuerrero6818373<div class="images-v2-count-0"></div>Do more.Response by SFC Juan LeonGuerrero made Mar 12 at 2021 5:51 PM2021-03-12T17:51:41-05:002021-03-12T17:51:41-05:002018-09-01T09:01:44-04:00