How to Prevent Knee Injuries in Jump Rope

According to the Jump Rope Institute, jumping rope nonstop just 10 minutes every day can yield benefits similar to running, such as improved cardiovascular health, and can also strengthen your shoulders and arms. Jumping rope also limits stress to your knees, since both legs absorb the impact at the same time, as opposed to how each leg separately absorbs the impact when you’re running. The key to preventing knee injuries while jumping rope is using proper equipment and maintaining proper form.

Things You'll Need

  • Jump rope
  • Comfortable shoes
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Instructions

    • 1

      Wear comfortable shoes with forefoot padding, since you’ll bounce up from – and balance on – the balls of your feet while you’re jumping rope.

    • 2

      Use a rope that is sized right for you. Step on the middle of the rope with one foot. For beginner jumpers, jump rope handles should reach your shoulders. For experienced jumpers, jump rope handles should reach your armpits. Changing how you jump when using a rope that is too short or too long can stress your knees, which can lead to a knee injury.

    • 3

      Bend your knees slightly as you prepare to jump, since jumping with straight legs can stress your knees.

    • 4

      Keep your back straight and head up, relax your shoulders, and avoid hunching over when you jump rope. Improper form can affect how you bounce up and land, which can injure your knees.

    • 5

      Jump low, to minimize the impact on your knees and ankles. Landing after jumping too high will increase the impact to your knees and ankles, which can lead to knee and ankle injuries.

    • 6

      Jump on a flat and even surface, since jumping on an uneven surface can result in your knees unevenly absorbing the impact as you land.

    • 7

      Jump with both legs and land on both feet, to minimize the impact on your knees and ankles. Though some jump-rope tricks require you to jump with or land on one foot, the knee on your jumping and landing leg will absorb the impact of your entire body weight. When you jump with and land on both feet, both knees absorb the impact, which limits the impact one knee has to absorb on its own.