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How to Treat Common Jump Rope Injuries at Home

How to Treat Common Jump Rope Injuries at Home

Jump rope is the new exercise trend today. Not only because it is fun, but it is also a very effective exercise routine you can do to stay healthy. When the pandemic started, there were restrictions on exercising outside or in a gym. Therefore, many people resort to jumping ropes as a means to work out. However, just like in any other exercise routine and sport, jump ropes can also be risky if not done properly. Hence, here are some common jump rope injuries that you might encounter and how to treat them at home.


Table of Contents

Shin Splints

The most common injury experienced by individuals who jump rope is shin splints. Shin splints happen when you put too much stress on your shin bones. This repeated stress on your shin bones can cause tugging and pulling on the connective tissues and muscles at the lower part of your leg.

When this happens, you can experience intense pain that can cause you to stop your jump rope activity. However, treatments for your shin splints can be done at home, like taking a rest, avoiding strenuous activities, and putting a cold compress on the affected area. In addition, you can take over-the-counter anti-inflammatory medications like ibuprofen or naproxen to help with the pain.

If you plan to continue doing jump rope despite the shin splints you experience, it is best to get an rx discount card. This will help you save on over-the-counter medicines for painful jump rope injuries.

Additionally, It is also advisable to elevate your legs and wear elastic bandages or KT tape on your lower leg. For it to be effective, make sure that the tape or bandage is rigid but not too tight or restrictive. If you are using KT tape, make sure to shave off the hair on your leg to avoid discomfort when it is time to remove the tape.


Ankle Sprain

Due to constant jumping, it is expected that you’ll acquire injury in your ankle. An ankle sprain is the most common ankle injury you can encounter. Sometimes, while you jump rope, you cannot control how your feet will land on the ground.

There will be times that you land badly, which makes your ankle move out of its normal position. This will cause your ankle ligaments to be stretched out and be torn. A sprained ankle can cause swelling and brings a lot of pain and discomfort.

Although it can heal on its own at home, you still need to do some remedies to reduce the discomfort you are experiencing as you wait for recovery. For example, if you are suffering from an ankle sprain, it is advised to rest until it is completely healed.

Apply a cold compress to the affected ankle several times a day to reduce the inflammation. Wrap the sprained ankle with a static or elastic compression bandage to further manage the swelling. Make sure that you wrap it firmly but not too tight to allow proper circulation.

It is also recommended to reduce the blood flow on your affected ankle by elevating your leg. Do this by placing your ankle above your heart. For pain management, an OTC pain reliever and anti-inflammatory medicine can be a huge help.


Calf Strain

Calf Strain is one the common jump rope Injuries you can treat at home. The calf muscles are located at the back of your leg, which can ache when it is used eccentrically. A calf strain is excessively painful. When you have this injury, you will feel a tearing or a sudden sharp sensation on your calf muscle.

However, taking care of it at home is pretty simple, like all the other jump rope injuries mentioned earlier. The first is a cold compress. Next, put an ice pack on the sore area for 10 to 20 minutes to help reduce the inflammation.

After doing a cold compress for 2 to 3 days, you can now replace the cold compress with a hot compress. Place a warm cloth on your calf or place warm water on a bottle and use it as the hot compress. However, make sure that you do not sleep with the hot compress still on your skin.

If you have a calf strain, resting is still the best treatment for it. And when you think that the swelling is still too much, wrapping it with an elastic bandage will help lessen it. However, remember not to wrap it too tightly as it will only worsen the swelling.

Pain and anti-inflammatory medication can be taken when you think the injury is too painful and that it’s making you uncomfortable. Make sure to read the medication label before you even try to take it.


Turf Toe

Did you know that even your toe can get injured because of engaging in jumping rope activities? This toe injury is called the turf toe. A turf toe can happen to your big toe when the soft tissues in your joints, plus the ligaments and tendons, get stretched and torn. This usually happens if you bend your big toes too far as you are doing the jump rope.

This injury is very common amongst football players as they jump or sprint during a game. Commonly a minor turf toe can be treated at home by over-the-counter pain reliever and anti-inflammatory medications.

You can also relieve the pain and help with its healing if you rest and do not use the injured foot. However, if the injury is severe, you might need to undergo surgery. Although this injury is not as common as the others, it is still best to prepare yourself just in case you encounter a turf toe.


Heel Spurs

A painful heel after your jump rope is normal because of the stress you put into it every time you jump. However, if this stress occurs repetitively, it can lead to heel spurs. You won’t experience a heel spur immediately, but instead, it builds up over time as you do your jump rope exercise routine.

Aside from jumping ropes, a heel spur can also develop when running or walking on uneven surfaces. You might also experience this injury when you try to wear a shoe that does not fit your feet. Fortunately, wearing orthotic shoe inserts can help you prevent heel spurs from happening.

But if you are already suffering from this injury, you can take a pain reliever to help ease the pain on your heels. It is also best to rest for a while until the pain subsides. When it comes to heel spurs, prevention is better than cure, and using shoe inserts and stretching before you jump rope can contribute to its prevention.

How to Treat Common Jump Rope Injuries at Home

Image Source: iStock

Do Jump Rope with Precaution

Although jumping rope is a very fun and effective exercise that you can do at home, it can still be risky. Therefore, before engaging in this exercise routine, it is best to equip yourself with the right knowledge and know the possible risk jumping rope can provide. We hope you can now treat common jump rope Injuries at home.


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