Key Takeaway
Military research showing load carriage is safe when properly programmed - injuries occur primarily from excessive loads (>45 lbs) or insufficient conditioning.
Summary
This comprehensive review by the US Army Research Institute examined injuries associated with load carriage (rucking) during military training. The research synthesized decades of military data on foot marches with weighted packs.
Key findings indicate that injury risk increases significantly when loads exceed 45 lbs (20 kg) or roughly 1/3 of body weight, when distance/pace increase too rapidly, and when soldiers lack proper conditioning. However, properly programmed load carriage training is safe and effective.
The review provides practical guidelines for progressive load increases and conditioning that apply to civilian rucking programs.
Methods
- Literature review of military research
- Analysis of injury data from training programs
- Biomechanical studies of load carriage
- Field study data from military populations
Key Results
- Injury risk increases above 45 lbs loads
- Foot blisters most common issue
- Back and knee injuries with poor form or excessive load
- Proper footwear reduces injury significantly
- Progressive loading reduces injury rates
Limitations
- Military population (young, generally fit)
- High loads not typical of civilian rucking
- Focus on injury prevention, not fitness benefits
- Less applicable to recreational rucking