Jump rope exercises are popular among regular people and athletes due to their incredible fat-burning properties.
For instance, boxing jump rope is an essential exercise routine for all boxers, as it increases endurance and lowers body fat percentage.
Because jumping rope utilizes the vast majority of the body’s muscles, it can burn up to 10 calories per minute, which is uncommon in other exercises.
However, there is one downside to this amazing exercise; jump rope injury.
Similar to all exercises, you are bound to experience injury or pain at some point; however, that doesn’t mean you can’t take precautionary measures to reduce the incidence of jump rope injury.
In this article, we will cover 5 tips to help you avoid injuring your ankle/shin during exercise.
How to avoid jump rope injuries
Listen to your body
Paying close attention to the warning signs emitted by your body can make the difference between having a great exercise and getting injured for weeks.
As we exercise, we often experience some pain that reflects the severity of the workout and pushing our bodies to the limits. This pain is usually cramping, dull, and affects the area that’s under a lot of pressure.
The other type of pain that we should pay attention to is the sharp pain that’s associated with any signs of inflammation, which include:
If you notice any of these signs with a sharp pain that’s making it difficult for you to move, it is time to stop the exercise to prevent any further damage.
Choose the surface and jump rope carefully
The type of surface you jump on plays a major role in increasing or decreasing your risk of injury.
For instance, if you often jump on hard surfaces such as concrete or asphalt, your muscles and ligaments have to endure more pressure since the ground absorbs minimal impact tension. On the other hand, if you do the exercise on soft material (e.g., rubber, jump rope mat), you are less likely to injure yourself.
Additionally, be careful with the type of jump rope you choose, depending on the jumping surface you’re using.
Similar to the jump rope and jumping mat, shoes are also important since they absorb shock when you hit the ground.
In a 2017 study, researchers conducted experiments to observe the relationship between different types of shoes and risk of injury, as well as overall performance.
They found that shoes with more shock-absorbing properties lead to lower injury rates and higher performance.
Proper jump rope technique
Technic is also very important to minimize of getting injury while jump rope
You need to know how to jump and land while doing any jumping exercise, it could be skipping rope exercise or playing basketball. There are so many adviceses we can give but we want to point for you the most important technique you need to focus on. After jumped try to land on floor on balls of your feet. It will decrease of the force your are giving your joints such as knees and ankles.
Don’t forget to warm-up
It is easy to forget warming up before exercise, especially if you’re in a hurry. However, that’s a big mistake!
You see, warming up is crucial to gradually adapt the body for the upcoming physiological stress, as sudden movements may lead to injury if the heart and muscles are not ready.
Fortunately, you can do the warm-up using the jump rope, but this time, you must start slowly until your heart is beating fast, muscles are warm, and you got a little sweat on your forehead.
Avoid jumping too high
When you jump too high, your entire body will endure double the stress that a low-impact jump would’ve caused.
As a result, the muscles and ligaments are predisposed to microscopic tears or even full-blown injuries.
Jump rope exercise is an amazing workout that translates into hundreds of calories burnt per training session.
Hopefully, the tips cited above will help you avoid jump rope injury for maximal results and efficiency.
If you have any questions about jump ropes or boxing jump rope, feel free to ask in the comment section below.
Additional Information for Jump Rope With Injury
Jump rope workout is very important for boxing, it is recently getting very popular for all the sports and exercises because it is a lot of fun, very impressive exercise to do, and you can do it pretty much any where.
What do I mean by impressive? While jumping rope you can learn many different cool jump rope combinations, and you can master them.
That is the reason why it looks very impressive.
On the other hand, just like any other sport, people can get jump rope injury when using improper tools or techniques. Or they may have pre-existing injuries. Some of the injures such as knee, hip or ankle injures can be annoying while jumping rope or even while walking. It is very important to learn the proper way to exercise when you have injuries. So that you can avoid pain, prevent making injuries worse, or perhaps improve your condition over time.
How can you prevent injuries?
Before we start any jump rope or jumping exercises, you want to make sure you have adequate strength in the lower extremities. You want to make sure you have good muscle strength in the quadriceps, hamstrings, glutes and even the calves. These muscles work together to stabilize the knee and hip.
if one of them is stronger than the other like the quadriceps usually are, it can affect your patella (knee cap) tracking. Because if these muscles are weak you can have a hard time with your balance while landing on the floor. The last thing you want is to injury your ligaments
What is Ligament?
Another name of ligament is articular ligament. A ligament is connective tissue made up of collagenous fibers. The main function of a ligament is to connect bone to bone. Ligaments help stabilize joints. This is a very important function. One example of a ligament is the anterior cruciate ligament (ACL).
Another example is your knee, which is a joint between your femur (upper leg) and tibia fibula (lower leg bone), ligaments in your knee are connecting your upper and lower legs. We also have ligament stabilizer such as your muscle tendons. Tendons serve a similar purpose as your ligaments, except they connect muscle to bone.
How Can You Prevent It?
When you damage your ligament while Jump rope or performing another exercise, they take a very long time to heal. What we want to do is prevent the injury. We can do this by strengthening and stretching muscles surrounding the knee. Practicing techniques can also prevent an injury as well, one more thing is to not over train the muscles that affect the knee. Especially the motion of landing on the floor is very dangerous because you put extra force on your joint. When the injured happen, you have to give your body sometimes to recover. It may take very long time to recover your ligaments and even so, sometimes it cannot be the same as pre-injury.
You Should Prevent the Injury Before It Happens
To prevent Jump Rope or any jump exercise injury you need to increase your lower body muscle strength. One other point is weight barrier. What do I mean by saying weight barrier? If you are overweight, your joints are getting extra pressure while landing onto the floor. In this case you should try to lose some weight before attempting to perform any intense exercise. I do not say you need to lose a lot of weight or have to be very thin. Nevertheless, you should take your weight into consideration before deciding to do any jump squat orjump rope exercise. If you see the boxers or fighters such as Floyd Mayweatherand Conor McGregor, they can jump rope for very long time because they do not have any weight problem thus they do not overly strain their joints.
What Type of Strength Training are Good for Jump Rope?
First of all, you do not need to be intimidated about strength training. All you need to do is finding a good research about leg exercises. There are so many trainers out there. However It is very hard to understand their language if you do not know a lot about working out.
I will give you a good exercise here that can help you make your legs much stronger for jumping rope.
Squat: Squat is a very popular exercise for a reason. It is an effective exercise because it is a multi-joint functional movement.
What does it mean?
It means you can hit your hamstring, quadriceps, gluteus maximus planter flexors (Calf) muscles at the same time.
Before doing any squat, you also need to know that there are so many different variations for squat exercise. You can even do jump rope squat but do not try it if you do not have very strong leg muscles yet. For example, if you want to dominate your gluteus maximus and hamstrings muscles more. You should definitely bring your upper body forward while doing squat.
IF you have no idea what I am saying you can just get a stability ball or do your squat on the wall to dominate your glutes and hamstrings muscle.
Dead Bug: Dead bug is a very popular exercise. Many physiotherapist recommend this exercise for people who have back pain or any vertebral column injury. This exercise is going to hit your abs and hip flexor muscles. You need to improve your abs to get better stability of your upper body.
Standing calf: This exercise will help you to improve your calf muscle fibers to stabilize your ankle (plantar flexion), and your calf muscles will get stronger while your are jumping rope.