Jump rope involves the jumper repeated jumping, or bounding as it is formally known in gymnastics, on the spot without rest - sometimes for minutes at a time. This puts significant stress on the ligaments that make up our joints, and will cause pain in those joints if they arent ready for it.
Why is jump roping bad for you?
High Impact on Joints Jumping Too High: As we spoke about above, improper form when jumping rope can lead to joint pain. Especially, if youre jumping too high during your rotations. Repeatedly doing this can lead to serious joint pain or shin splints.
What happens if you jump rope too much?
If you jump rope too often or for too long, you may get injured. It is possible to experience shin splints, ankle irritation, knee pain, and more if your training schedule is too intense.
How long should you jump rope for?
“Work in jumping rope as part of your routine on an every-other-day cycle.” Ezekh recommends beginners aim for intervals of one to five minutes, three times a week. More advanced exercisers can try 15 minutes and slowly build toward a 30-minute workout, three times a week.