Avoiding jump rope injuries

Jumping rope is a simple and efficient cardio exercise. There are many benefits associated with jumping rope and overall health. However, it is important to be using the right techniques. Just like any other sport, using the wrong technique may bring more harm than good.

So, here’s how to do it safely and effectively.

1. Using the right rope

Having the correct type of rope is very important. 

The first thing to consider is the length of rope. For beginners, it is recommended that you keep your rope length to your chest area. The right length helps you with improving your movements. Many ropes come in a standard 10 feet, you may tie knots right under the handle on both sides to shorten it. As you get used to jumping, you can shorten your rope to waist length. 

The second thing to consider is the type of rope. For beginners, we recommend using a beaded rope. They provide audio feedback that can help you get used to the rhythm of jump rope. Want to know more about different types of ropes? Click here!

2. Doing a warm-up

We are sure you have heard that you should do a warm up before every sport or exercise. Jump rope is no different. Doing a warm-up before jumping rope is extremely useful. It can help prepare your joints for the jumping you are about to do. How? Scientifically speaking, a warm up will increase blood flow to the muscles being used. This can help the muscle get oxygen efficiently, which will also decrease the chance of soreness afterwards.

3. Using a good form

Having good form also helps. Many beginners will make a mistake of using their arms too much when turning the rope. Avoid this and use more of your wrists instead. Your elbows should be slightly bent and your upper arms should be close to your trunk. This way most of the movement comes from your wrists.

4. Jumping on a correct surface

Wrong surfaces are a common cause of injuries. For your safety, try to find a surface that’s level and hard. You should avoid…

• Carpets
• Grass
• Concrete floors

They require you to jump high, exposing you to the risk of injuries and will even make you trip more easily. 
If you don’t have access to a good surface, we suggest you to purchase a jump-rope mat. Jump-rope mats are portable. You may place one down on any flat surface and jump away! The jump rope mate can help you absorb some of the shock, preventing injuries to the knees. Click here to know why you should get a jump mat now!

Common injuries

Here are some of the most common injuries that can occur from jump rope exercise.

• Knee joint pain
• Shin splints
• Excessive soreness in calves
• Wrist and forearm soreness
• Overstretching (“pulling”) of muscles 

Rope jumping is a highly beneficial workout. However, you have to do it right to avoid the risk of injuries. The above advice might help you learn how to keep such jump rope injuries at bay. Please be careful! If you think you have an injury, please stop jumping immediately and seek help from a doctor. 

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