1, without preheating.

If you don't do warm-up activities before skipping rope, it is easy to have symptoms of ankle pain. Without warm-up, muscles can't be stretched, and ligament strain is easy to occur under violent jumping, which leads to muscle pain. You should do enough warm-up exercises before skipping rope.

2. The venue is wrong

If you skip rope on the hard cement floor for a long time instead of choosing the grass or cement floor with moderate hardness, it will have a strong impact on your feet, causing muscle strain and local fasciitis under the strong external stimulation of plantar muscles. In this case, you should avoid skipping rope on hard ground in the future.

3. Wrong posture

When skipping rope, the posture should be correct. Incorrect posture can easily lead to problems in all parts of the body. First of all, when skipping rope, shake the rope with your wrist. When skipping rope, the jumping height should not be too high. Keep your upper body straight when you jump, and touch the ground with your forefoot instead of your whole foot when you land.

Step 4: Solution

If you feel pain in your ankle when skipping rope, you should stop skipping rope immediately instead of continuing to jump. Feel the pain in your ankle at rest. Need ice or see a doctor? If the pain is only mild, it can be relieved with ice. If the pain is severe, you need to see a doctor to check the specific situation.

Can my ankle hurt when skipping rope?

If it is the first jump and there is no obvious trauma, then ankle pain is normal, indicating that there is a lack of exercise at ordinary times, ligament and muscle fatigue, and it will be normal after adaptation. At this time, you can continue to jump or have a rest, but to reduce the amount of exercise or difficulty, it usually takes 2 weeks to get used to it, and then you can return to normal exercise and difficulty. If it is swollen, have a good rest before exercise.

Do you jump rope on your toes or feet?

When skipping rope, don't touch the ground with your heel or whole foot, which will make your head shake.

In order to reduce the impact of skipping rope, everyone should keep the forefoot jumping to the ground when skipping rope, which can also reduce the damage to soft tissue and the vibration and injury to the ankle.

For the fatter and heavier people, both feet should take off and land at the same time when skipping rope. You can also run and jump, but don't hop. Obese people are not suitable for skipping rope to lose weight, and leg joints will be very stressed.

Benefits of skipping rope

1, skipping rope is the most practical way to deal with obesity, prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance. Especially suitable for fitness exercise in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.

2. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. According to the research of experts at home and abroad, skipping rope has a good promotion effect on heart function, which can make the blood get more oxygen and keep the cardiovascular system strong and healthy.

3. The weight loss effect of skipping rope is also very significant. It can strengthen the muscles of the whole body, eliminate the excess fat in the buttocks and thighs, keep healthy, make your movements agile and stabilize your center of gravity.

4. Skipping rope can promote the development of human organs, benefit physical and mental health, enhance physical fitness, develop intelligence, enrich life and improve comprehensive quality.

5. The whole body movement during skipping rope and the stimulation of thumb acupoints by holding rope will greatly enhance the vitality of brain cells and improve thinking and imagination, so skipping rope is also the best choice for strengthening the brain.

6. Research has confirmed that skipping rope is a whole-body exercise, and all organs, muscles and nervous system of human body are exercised and developed at the same time, so long-term skipping rope can prevent stomach diseases, such as obesity, insomnia, arthritis, neuralgia and other symptoms.

Skipping rope is also a relatively simple whole-body exercise, which is the first choice for many people to lose weight. Skipping rope needs to take off and land constantly, so the joints of lower limbs need to be bent and straightened frequently, and the feet will be constantly stressed. If there is swelling and pain in the ankle after skipping rope, you must have a good rest before you start exercising.