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.
Push yourself beyond the limit during jump rope workouts sometimes leads to injuries. The common jump rope injuries that fitness enthusiasts suffer include general joint pain, shin splints, calf strains, Achilles tendon strain, etc. The major causes include using the wrong rope, improper landing, and jumping on the wrong surfaces. To avoid jump rope injuries, use the suitable rope, do some warm-up, and jump on the right surfaces.
Common Jump Rope Injuries
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?
Common Causes of Jump Rope Injuries
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.
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 you 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?
Tips to Protect Your Joints When Jumping Rope
You can avoid jump rope injuries related to joints by preparing your body before exercising.
Lower your Rope
High impact movement tends to trigger joint pain if you are a beginner. Ensure that the rope is low enough and don’t allow your feet to be high above the floor level. Except your body is accustomed to jumping rope exercises, don’t start with high intensity.
For the regulars that rehabilitate, reduce the pressure and the range of motion. If you don’t, your joints will be susceptible to pains, and it could aggravate your injury.
Find a Friendly Surface
Jumping on the harsh ground can cause you pain and injury. It makes it essential to skip your rope on surfaces that offer comfortability. The ideal surfaces include rubberized floors or gym floors designed for such exercises.
Skipping rope on hard floors isn’t advisable. If you must do, make sure you have a soft mat to jump on. For rehabilitation purposes, jumping rope on the grass is the best option.
It doesn’t matter if you are an expert or a beginner; always take it easy when landing. Hitting hard on the ball of your feet can cause ankle pain or injury. Also, you can bend your knees slightly as you land on the floor. We seek to achieve the objective of being lighter and keeping shocks in check.
Be Mindful of what you wear
Your footwear counts during exercise. If you are not comfortable before you begin the workout, you should change it. Forcing the exercise with the discomfort shoe is dangerous. There are different running shoes to choose from for this exercise.
Your comfortability matters and that is only when you can derive the benefit of jump rope workouts. Your joints are actively involved in the exercises. So, it would help if you did everything possible to avoid jump rope injuries during your routine.
How to Prevent 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.
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.