In this episode, we’re diving into rucking recovery strategies and how to recover after a ruck. I discuss what your body goes through, what to expect, and exactly what to do before and after a ruck to bounce back faster, reduce soreness, and keep your rucking momentum strong.

Links:

Studies and Resources:

• Houston Methodist: Muscle Soreness Explained
• American College of Sports Medicine (2007) - Hyrdation Recommendation
• National Athletic Trainers’ Association: Fluid Replacement - Hydration Recommendation
• Barreto et al. (2019) - Isometric holds to reduce soreness
• Pearcey et al. (2015) - Foam Rolling for DOMS
• Houston Methodist: Foam Rolling 101
• Mayo Clinic – First Aid for Blisters
• The Gumbo Recipe I use. Message me at https://www.theruckersedge.com/contact/ to get a copy

Guide:

• How to determine how much fluid you need to replenish post-ruck

Recommended Gear: (Some links are affiliate links that help support the show.)

• Oofos Recovery Slides
• Foam Roller
• Massage Gun
• Hydration Bladder
• Electrolyte Mix (No Sugar, No Flavor)
• Compression Socks
• Whoop Fitness and Recovery Wearable

Connect & Share:

Enjoying the show? Please rate, review, and follow on Apple or Spotify—and share this episode with someone who needs a solid recovery routine.

Got a recovery hack I didn’t mention? Use CBD? Foam roll in a sauna? I want to hear about it. DM me or comment on this week’s YouTube post at @theruckersedge

Notes:

• I’m not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.