How to prevent jump rope injuries (2019)


So in this video we’re going to talk about
injury prevention. The good news is there are not many injuries caused by rope jumping.
It’s pretty rare. We’re happy to report that. However, you can get hurt doing just about
anything. The first thing we want to talk about is the surface you jump on. Shana is
standing on this beautiful rubberized surface. The main thing is avoid
super hard surfaces like cement, if you can. Asphalt is a little better. Avoid uneven surfaces
like grass where you can turn an ankle. Secondly, footwear. Shana is wearing some nifty
Brooks sneakers. Lots of companies make awesome shoes and the main thing is you want them
to fit well; so snug in the midfoot, a little extra space in front of the longest toe so
that you have breathing room and you don’t jam your toes into the front of the shoe,
and then a snug heel. So we’re not going to stand here and tell you which brand to buy.
Get the shoe that fits you and feels good. And when you go shoe shopping go at the end
of the day because that’s when your foot is largest. The next thing to be concerned about
is volume. If you’re only jumping for a few minutes a day with good footwear on a good
surface you probably have absolutely nothing to worry about. But, if you’re like Shana,
and you’re jumping a lot, then that impact is going to add up and you have to be a little
bit more prudent particularly about recovery and also about strengthening the weak links
in your body. Shana’s going to show you just
a few simple exercises that will strengthen some of the areas that have to work hardest
during rope jumping. The first one is a heel raise to strengthen the calves. You’re going
to be lifting those heels and coming on to the balls of your feet and as you do this
you want to make sure your weight is over the big toes and you’re not allowing the foot
to roll out to the side or supinate. If you need a support like a railing, or a person,
go for it. You can make this more intense by performing the movement on one foot. Another
area that folks complain about sometimes is the shins. To strengthen the anterior tibialis
you want to lift your toes toward your shins. Shana is able to stabilize without holding
on to anything which is great. For a lot of us we’ll feel a burn pretty quickly. It’s
not pleasant but it’s an indication that you need to work those muscles. The knees are
also an area of concern particularly if you have a history of knee issues. It’s beyond
the scope of this video to get into depth about knee injuries as it’s a very complex
subject but suffice it to say you want to strengthen everything that surrounds
the knee joint: the quads, hamstrings, glutes, the adductors and abductors, and your intrinsic
foot muscles. Be mindful and smart, especially with progression. If you haven’t jumped before
don’t go for an hour your first time out. We recommend you increase volume by no more
than 10% each week. Use resting moves to extend your workout. If you’re getting fatigued use
resting moves to take a break. Thanks for joining us. Please subscribe to our channel
and visit us at punkrope.com and happy jumping. See you next time.

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