avoid jump rope injury

How to Avoid Jump Rope Injuries?

Jumping rope is a low cost, effective activity for people looking to build impressive cardio fitness over some time. This form of exercise provides your body with limitless benefits. However, the improper approach to skipping rope may cause more negative effects than benefits. This article aims to help you avoid such jump rope injuries.

When trying to achieve our desired fitness goal, we tend to get carried away and push the limits. Then, all of a sudden, you get an injury. 

Whether it’s a sharp pain on your ankle or hurting shin after jumping, injuries from excessive jump rope exercise can be detrimental to your progress. Such injuries take you several steps backward and make it harder to achieve the desired goals. 

We’ve all sustained different injuries during exercise routines. However, for jump rope injuries, there are several ways you could have avoided them. But first off, let’s take a look at some of the most common jump rope injuries you could sustain.


Jump rope injuries come in different dimensions depending on which rule you default. However, here are some of the most common injuries that can occur from jump rope exercise.

  • General joint pain
  • Shin splints
  • Calf strain (excessive soreness)
  • Patellar tendonitis
  • Plantar fasciitis
  • Achilles tendon strain
  • Stress fractures

But what could be the cause of these injuries? 

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There are many reasons why you sustain injuries from jumping rope. Some of these causes are often due to inadequate information before you get started. To help get rid of this knowledge gap, here are some causes of jump rope injuries.

Your Rope is Either Too Long or Short:

When using a too long or short rope, your body has to sacrifice to compensate for the rope’s length. When trying to achieve this compromise, you strain your body and expose it to more risks. 

To get the right jump rope for you, endeavor to get a rope that reaches your shoulders, armpits, or chest level.

Improper Landing:

One of the biggest mistakes you might be making is trying to jump too high. When you jump too high, you risk having a bad landing. You don’t need to jump too high to clear your rope since it’s a thin material. 

Also, when landing, you should try to land on your toes and not your flat foot. Landing on your toe helps your body to adjust the weight spread effectively.

Trying too Much Too Soon:

Before you get started with jumping rope, you should be sure of your fitness levels. Depending on your fitness level or ability, give yourself the time to master rope jumping basics before trying complex routines.

Doing the above gives yourself the chance to build the confidence and stamina needed to achieve those amazing moves.

Jumping on Wrong Surfaces:

You should consider your jumping surfaces as it can negatively impact your overall performance. Avoid jumping on concrete and use wooden floors or track surfaces instead. Such surfaces can absorb shock better.

But, how do you avoid these mistakes and avoid jump rope injuries?


There are several ways to prevent jump rope injuries. Some of these preventive measures include:

The Right Rope:

The type of rope you use for skipping is very important. You should make use of thin skipping ropes that is long enough to reach your shoulders, even when it’s folded. The right length gives you enough room to jump comfortably.

You should also make sure the handles are not too light or heavy.

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Do Some Warm-Ups:

Yes, it’s just an exercise. However, doing some form of warm-ups before jumping rope goes a long way. A short but effective warm-up routine would help prepare your joints for action and flexibility. It also helps to improve your blood flow and perspiration rate. 

Engage Your Wrist:

Avoid the mistake of using your arms when swinging; use your wrist instead. Using your arm slows down your movement and could cause strain when you skip over a long period. 

So, we advise that you keep your arms close to your hip bone and allow your wrist to do the major work. 

Use the Right Surface:

We identified this as a common cause of injuries. Make use of flat, hard floors for optimal results. Such surfaces give you more bounce without having to strain your knees. You should avoid carpets and concrete floors since they require you to jump high, exposing you to injury risks.


Rope jumping is a low impact but effective form of exercise that offers lots of benefits. However, a single mistake can lead to several risks of injury. The tips above offer information to help you avoid such jump rope injuries.

Enjoy this Article? You May Also Like:

  1. How to Cure Shin Splints from Jumping Rope
  2. Avoid Knee & Joint Pain while Jumping Rope
  3. How Many Calories are Burned Jumping Rope?
  4. Top 15 Best Jump Ropes for HIIT/Crossfit Workouts 2020

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How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.


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