We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
How can I avoid getting exercise induced rhabdo again.

TeQuieroNelly
Posts: 4 Member
Hello, I am 27 years old. 5’4 155lbs. Pre-rhabdo weight was 143. I was diagnosed in oct with exercise induced rhabdo during a 12-mile, 35lb ruck march. I got to mile 10 and started feeling extreme cramping in my quads. I was told that I may have been overtraining. I regularly do crossfit and on fridays I would ruck march 6-10 miles. I always think, if I can do 10 then I can do 12. I have completed a 12-mile ruck before but it was in 2016. I want to start training again for another ruck but unsure on how I should train. I was completely cleared to exercise without limitations in feb. I did the crossfit open and now I’m only doing moderate weight lighting, yoga, and running. Any advice?
0
Replies
-
You might try emailing your doctor that question. Personally i'd ramp up slowly in miles & weight in the weeks prior. Stick to a written plan. Adequate hydration & electrolytes to prevent cramping, which can induce rhabdo. Don't do low carb or low calories. Don't do crossfit the day before long marches.
I'd get a blood test periodically to confirm the kidneys are working well.
Did you take any supplements or medications?1 -
This is another, "ask your doctor" question. If you can't get what seems to be a knowledgable answer, try to get a second opinion. My first thought would be to lower the intensity of training, also making sure you're getting enough electrolytes but that's only a somewhat educated guess.
This article might be a good start but it's not an excuse to not seek one or more opinions qualified doctor(s).1 -
Thanks! The only supplements I take are Xtend BCAAs and Whey Protien. I talked to my doc. They told me I’m perfectly healthy now that I have rested for 4 months. I drink over a gallon of water a day. I think I’ll do heavy slow/long marches in the beginning and gradually increase my pace.0
-
I am curious.
Did anyone ever tell you whether, because you developed rhabdo once, you were likely to develop it again. I mean, are certain people more prone?
I ask because rhabdo is pretty rare. I am not expert. But I would guess you are pretty safe as long as you increase your intensity and distances gradually.0 -
Don't do crossfit. Problem solved.4
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.7K Introduce Yourself
- 44K Getting Started
- 260.6K Health and Weight Loss
- 176.2K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 444 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.1K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.8K MyFitnessPal Tech Support Questions