Jumping rope is a great way to improve your fitness, burn calories, and fit in a fun workout. As you practice your jump rope skills and reach your fitness goals, you feel on top of the world. But, an injury can set you back and leave you feeling disappointed. If you feel a sharp pain in your shins or aches in your legs while jumping rope, the pain can keep you from getting an effective workout. Your possibly suffering from the common Shin Splints.
Thankfully, there are multiple ways to treat shin splints from jumping rope. From simple, at-home remedies to check-ins with your doctor, you can resolve shin splints and get back to working out. There are also several ways to avoid injury when jumping rope and prevent shin splints from occurring in the first place.
Just below we are going to teach you how to cure shin splints from jumping rope.
Can Jumping Rope Cause Shin Splints?
Jumping rope is an effective workout that gets your heart pumping and burns calories. However, the exercise does put some strain on your legs. Any high-intensity workout has the potential for causing injury, including jumping rope. It is possible to experience shin splints from jumping rope, especially if you are new to the workout or prone to shin splints.
Shin splints involves pain in your lower leg, typically the front of your leg between the knee and ankle may ache or have a sharp pain Sometimes Shin Splints can be referred to as medial tibial stress syndrome. Shin splints can occur when people participate in physical activity, including jumping rope. If the pain is severe enough, you may have to stop your activity and recover. Over time, repeated stress on the legs can cause shin splints to reoccur faster.
When shin splints affect an individual, the force on the shin causes swelling muscles, pain, and inflammation. Severe shin splints or repeated occurrences can potentially lead to bone fractures as well. If the body is given enough time and rest, it can often repair shin splints on its own. If an individual does not allow their body to rest, the shin splints can worsen.
How to Avoid Shin Splints from Jumping Rope?
There are ways to avoid shin splints when jumping rope. While repeated, strenuous activity has the potential to lead to shin splints, you can reduce the risk of incurring shin splints while you jump rope. Proper form and technique are the best ways to mitigate your risk of developing shin splints.
For those who are new to jumping rope, it is important to take your time and learn each skill the correct way to prevent injury. If you have been jumping rope for a while, avoid pushing yourself past your limits. Steady, consistent practice can help you build your skills and stamina without causing harm or injury to your body. Implement the following strategies to avoid shin splints while jumping rope.
- Pay attention to your body. If you notice abnormal pain or muscle soreness, slow down or check in with your doctor. Modify your workout to meet the needs and limits of your body.
- Jump on the right surface. Jump ropes are convenient because you can exercise almost anywhere. However, the surface you jump on can impact your muscles. Reduce your risk for shin splints by jumping on a softer surface.
- Wear the right shoes. Your shoes should protect your feet and absorb the shock while you jump. High-quality, durable shoes can help you stay comfortable and avoid injury.
- Modify your jumping volume. The amount of time you spend jumping rope and how often you jump rope can impact your health. Too much jumping volume can lead to shin splints, especially for those who are new to jumping rope. It is important to start your training slowly and increase your intensity over time.
- Warm up and cool down. Like all exercises, a warm up can help prepare your body to jump rope. It only takes a short warm up to get your heart rate up, increase blood flow, and prepare your muscles and joints. After your workout, do a quick cool down to promote repair.
Treatments for Shin Splints from Jumping Rope
If you experience shin splints from jumping rope, there are several options available for treatment. While it is always a good idea to check in with your doctor, minor injuries can usually be managed at home. If pain or abnormal discomfort occurs while jumping rope, stop the activity immediately and monitor your health. Continuing to work out while in pain can lead to more severe injuries.
If you are impacted by shin splints, your doctor may recommend elevating your legs. Ice packs can help reduce swelling, and anti-inflammatory medication can help relieve pain. Your doctor may also recommend wearing compression bandages to help with pain and inflammation or using a foam roller to massage the area.
Once your pain has subsided and you feel back to normal, check with your doctor before resuming your workouts. Jumping rope with shin splints can compound the pressure on your shins, leading to more painful injuries or bone fractures. If you want to resolve shin splints quickly, listen to your body and treat the injury fully.
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LEANER, FASTER, STRONGER.
How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.