jump rope for injury rehab

Should You Jump Rope for Injury Rehabilitation?

Quite a number of people think that jump rope for injury rehab is not ideal. The truth is, jump rope for injury rehabilitation has always been a great tool because it synchronizes different body parts. Jump rope combines many movements for improved strength, conditioning, and flexibility. 

Athletes and a host of non-athletes have leveraged rope jumping as a progressive method to get back in shape. The good thing is that rope jumping helps put the body back into shape; it also minimizes the impact. Jumping rope helps to strengthen the tendons and ligaments of the knees, feet, and ankles. By strengthening these supporting muscles, jumping rope contributes immensely to recovery during an injury.

Every rehabilitation program aims to strengthen muscles and other muscle groups that support injured joints, tendons, or ligaments. This is exactly what jumping rope offers to injured athletes. Therefore, jump rope for injury rehab is essential as it is also effective. The question “is jumping rope good for injury rehab?” can be answered with an emphatic “YES.” 


Key Takeaway

Jump rope for injury rehab is a progressive method employed by athletes and non-athletes to regain their shape. It is ideal for building muscle groups that support injured joints, tendons, or ligaments. It is a misconception that an injured person should not jump rope. One of the benefits is the improvement of the overall cognitive function. You need a quality rope if you want to hasten your recovery.


The Best Way To Jump Rope For Injury Rehab

Before we explore the numerous benefits of jumping rope during injury rehab, it is important you jump rope the right way. When you are recovering from an injury, it will not do you any good to aggravate the condition. When rehabilitating injury in the ankles, feet, or knees, you should engage in lower impact activity before jumping rope. Try things like a stationary bike, swimming, or jogging to enable you to build some strength. 

After you must have finished with those lower impact activities, you can then switch to jump rope for injury rehabilitation. It would help if you aimed for low impact, low height, and short contact with the jumping surface. Always be light on the balls of your feet. 

At first, a delicate and low-intensity (100-120 rpm) bounce step is the ideal jump rope technique for rehabilitation. RPM means revolution per minute. You should engage with this low-intensity three times a week and slowly increase intensity every 4 weeks. This will knee joint, ankles, or whichever place the injury is to stabilize while the supporting muscle groups are stabilized. However, ensure you seek the advice of a professional before incorporating jump rope into your rehab program. 

Learn not to jump more than an inch (2.5cm) from the surface, and always land gracefully with the balls of your feet. By doing this, you will allow your calves, quadriceps, and hamstring to absorb the impact of each jump. 


Benefits of Jumping rope During injury Rehab

Jump rope for injury rehab offers lots of benefits to users. It can help you improve gripping strength while also strengthening muscle groups. Jump rope for injury rehab can also help to strengthen stabilizer muscles that offer support to the hands, wrists, and elbows. 

Jumping rope also increases the elasticity and resilience of lower-leg muscles, thus reducing the risk of lower-leg injuries. When you regularly engage in jump rope for injury rehab, it helps strengthen the calf muscles and improves the surrounding tendons and fascia’s elasticity.

Jump rope helps to improve your body coordination. Jumping rope is a cyclic activity; therefore, you perform it for a steady regular cadence. The steady cadence and rhythm of jumping rope help improve the coordination between your eyes, feet, and hands.

Jump rope for injury rehabilitation helps to improve your cognitive function. The reason is that jumping rope involves learning new motor patterns; thus, improving the nervous system communication between your brain, wrist, and lower leg muscles. In general, it helps to improve your overall cognitive function. 

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Jump rope Do’s and Don’ts



Don’t rush things to avoid getting injured if you are just starting. Because jumping rope looks easy doesn’t mean you should overdo it. Slow and steady always come out on top when it comes to workouts.

Best Practice

  • Your upper arms must stay closer to your rib cage
  • Keep your elbows bent up to 45 degrees
  • Your Wrist must drive your movement
  • The back of the balls of your feet should be your lifting and landing position



  • Don’t be heavy on your feet
  • Never jump too high above the ground
  • Don’t overuse your calf



If you wear footwear that is not comfortable, you are not doing yourself any good. Apart from not denying yourself the efficacy, you might even get injured. People make mistakes in wearing any shoe type for exercise. That is the wrong thing to do.

Best Practice

  • Wear shoes with arch support
  • Shoes with cushioning are advisable
  • Cross-trainer offers more support



  • Don’t wear footwear with excessive padding at the heel
  • Also, don’t wear what makes you feel discomfort



Jumping on unbalance floor can prevent you from doing the workout properly. Aside from that, a hard surface may adversely affect your ankle. Pleasurable jump rope exercises are the ones performed on soft grounds.


Best Practice

  • Do the exercises on a level and firm surfaces
  • A Rubberized track is a suitable option
  • You can purchase a jump-rope mat for the workouts



  • Don’t jump on a hard surface
  • Never exercise on unlevelled grounds
  • Don’t jump rope on grass


Ensure you invest in quality Rope

Jump rope for injury rehabilitation is great; only when you do it with a quality rope. Therefore, it is good to invest in a good and durable jump rope. Buy a jump rope that is easy to adjust, and that makes use of ball bearings to connect the rope and the handle. Jump ropes that have ball bearings tend to last longer than those that have the end knotted in the handle. So, as you engage in your jump rope rehab exercise, ensure you have the right equipment. 



Is jumping rope good for injury rehab? The answer is quite obvious, and you have seen the numerous benefits as well. One important thing you must always remember is to seek a medical professional’s advice before adopting jumping rope as an injury rehab tool. For your questions and contributions, kindly use the comment box provided below.


Enjoy this Article? You May Also Like:

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  4. Best Jump Rope Workouts for Beginners | 5 Circuits

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