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How To Avoid Injuries While Jumping Rope

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Who wants to deal with injuries? Hopefully no. Injuries require your time to take care of it, money and may even affect your daily life. Yet, most of us must have experienced these injuries while doing sports. In a certain sense, it even seems like it is a path we will all go through in our lifetime. Here are a few useful tips for you to actually lower the risk of getting injured while jumping rope.

1. Stretch before and after you jump rope

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No matter what kind of sports you are doing, the very first thing you never want to omit is stretching. By warming up your body and muscles, like stretching your core, risk for joint pain and muscles damage can be prevented. Particularly if you are not the type of flexible person, it is of paramount importance! You also need cool-down stretches apart from warm up stretches. As you exercise, your heart rate increases and your breath also turns deeper, which means that you are burning calories. Then, doing cool-down stretches thus allows the gradual recovery of your heart rate and blood pressure.

2. Pick your jump rope surface carefully 

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Most if not all city dwellers jump rope on concrete surfaces. But they also always have a question in mind, is it appropriate to jump on concrete? (Go see 5FAQ for more info) Concrete, a dense surface, allows faster rope speed. However, the denseness can barely provide any shock absorption while you land upon, therefore increasing the chance of hurting your joints. Then, mats will be an alternative you can opt for. With a better cushioning and impact absorption effect, it can lower the risk of getting hurt, especially your joints.

3. Choose the right rope 

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The right rope also plays an important role in avoiding injuries! For the length of the rope, first, step on the middle of the rope and then pull it straight. Excluding the handle, the rope should reach your armpits. This will be the ideal length of your rope. If it is too long, you may get tripped on it and eventually get hurt. Besides, the type of rope of matters. For example, a light beaded rope will be easier to handle compared to a heavy beaded rope, especially for beginners. The better you can handle the rope, the less likely you will get hurt.

(Click to see light beaded rope)

4. Do not rush for advanced jump rope techniques

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Looking at others doing fancy and cool jump rope skills might be one of your motivations to continue progressing. However, if you and your body are not ready, do not take it as simply a challenge. Your body and muscles have to get used to the movements and intensity of your workout. Otherwise, a great leap forward might be too much for them to handle, therefore leading to injuries like cramping and tripping on the rope. So, do not rush for advanced techniques, instead, listen to your body and progress step by step! 


Reference

https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

https://www.boxingdowntowntoronto.com/jump-rope-injury/

https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/a-beginners-guide-to-jumping-rope-without-hurting-yourselves/photostory/71971788.cms?picid=71971840

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