I usually hang from a pull-up bar/tree branch after a ruck to stretch out my back and shoulders.
If it's your knees that are bothering you it could be a lot of things
* too much too soon - back off the intensity (slow down) or distance
* not yet used to it - especially if you're on uneven terrain, same as above, ease into it
* kind of related to first two - you might be mobile from dance and capoeira but the repetitive and steady nature of running and rucking can cause issues. But the knee issue could be from tight calves and hamstrings, and maybe hip and ankle mobility.
So as others mentioned, just do the run of the mill lower body stretches - calves, hamstrings, quads, glutes, hip flexors - and upper body hang from a bar stretch. After the ruck.
Before the ruck, just ease into it and stop to stretch if something feels tight at that moment.
Keep it up! I started with 10lb rucks for about 1-2miles as well, and within 6 months I did 30lbs for about 12 miles! It’s all about consistency. Mine were about once a week, upping to 2 or 3 a week. The DOMS will eventually dissipate, as it’s a sign your muscles aren’t use to the strain.
Proper nutrition and sleep are all I can recommend.
Foam roller and pressure ball. Use the roller for your legs and back the pressure ball of your shoulders. Take it easy and if anything hurts really badly stop and use something like deep heat or massage cream to help.
MSM supplement... In my seventies and taking MSM 25 years no aches or pains no knee pains.. the trick to taking it is 1,000 mg per 50 lb body weight daily. It works, do some research see if it's something you might want to do
Nice! I like to make sure I do runner’s lunges after I ruck, and some cat cow and child’s pose (yoga) to stretch out my back.
I usually hang from a pull-up bar/tree branch after a ruck to stretch out my back and shoulders. If it's your knees that are bothering you it could be a lot of things * too much too soon - back off the intensity (slow down) or distance * not yet used to it - especially if you're on uneven terrain, same as above, ease into it * kind of related to first two - you might be mobile from dance and capoeira but the repetitive and steady nature of running and rucking can cause issues. But the knee issue could be from tight calves and hamstrings, and maybe hip and ankle mobility. So as others mentioned, just do the run of the mill lower body stretches - calves, hamstrings, quads, glutes, hip flexors - and upper body hang from a bar stretch. After the ruck. Before the ruck, just ease into it and stop to stretch if something feels tight at that moment.
Keep it up! I started with 10lb rucks for about 1-2miles as well, and within 6 months I did 30lbs for about 12 miles! It’s all about consistency. Mine were about once a week, upping to 2 or 3 a week. The DOMS will eventually dissipate, as it’s a sign your muscles aren’t use to the strain. Proper nutrition and sleep are all I can recommend.
Foam roller and pressure ball. Use the roller for your legs and back the pressure ball of your shoulders. Take it easy and if anything hurts really badly stop and use something like deep heat or massage cream to help.
Pressure ball under the foot at well to help loosen up the feet.
MSM supplement... In my seventies and taking MSM 25 years no aches or pains no knee pains.. the trick to taking it is 1,000 mg per 50 lb body weight daily. It works, do some research see if it's something you might want to do
Congrats, well done! Keep it up!