Too long without exercise, usually too long without exercise, lack of exercise. Suddenly skipping rope can easily lead to waist muscle fatigue, lactic acid accumulation, leading to waist pain.
If you haven't exercised for too long, you can jump rope slowly first, and the skipping time is shorter. Slowly improve your exercise ability, and then increase the amount of exercise, so that your body can slowly adapt to the intensity of exercise.
Jumping too high when skipping rope, feet jumping too high, resulting in excessive impact when falling, waist impact, leading to backache when skipping rope.
Don't jump too high when skipping rope, just make sure the rope can pass, so as not to cause too much impact on ankles, knees and waist.
When landing, jump rope with both feet following the ground. When landing, the whole sole touches the ground, even the heel touches the ground first. Insufficient cushioning will cause the body to bear a great impact, and the ankles, knees and waist will be under pressure, which will easily lead to low back pain.
When skipping rope, you can touch the ground as long as your forefoot touches the ground, and you don't need to touch the ground with your feet.
When the body jumps over the rope to the ground, the strength borne by the waist, knees and other parts is related to the weight. If the weight is too heavy, it will have a great impact on the waist when jumping to the ground, resulting in waist pain. And the damage to the knee is even greater.
When you are overweight, skipping rope or running for a long time is not recommended. Both of them do great harm to the knees and waist. You can swim, ride a bike and other sports that do not hurt your knees and waist.
Skipping rope is a convenient and simple sport with little space limitation, so it is welcomed by many people. But when many people practice skipping rope at home, they often have symptoms of low back pain. So what about backache when skipping rope?
What about backache when skipping rope? Proper exercise: Proper exercise can help relieve my back pain. Take a proper walk or stretch for about 20 minutes every day.
Hot compress relief: apply a hot towel to the waist for half an hour or an hour. If it gets cold, soak it in hot water again in time.
Take a hot bath: Taking a hot bath helps to promote blood training, relieve waist pain, relax muscles and relieve fatigue.
Corrective measures: Corrective measures are the most critical. You can't continue to skip until corrective measures are taken. The requirements are: 1. Don't jump too high; 2. Don't touch the ground with your heels.
Tips Jumping rope is good, but not for everyone. There are three types of people who are not suitable for skipping training.
Older: Skipping rope requires whole body coordination and requires higher flexibility. Older people are often not flexible enough, skipping rope is not easy to carry out, and it is easy to interrupt.
Overweight: Overweight people jump rope, which has a great influence on ankles, knees and waist, especially knees, and is easy to get hurt. Jumping rope training is not suitable until the weight is reduced to a certain extent.
Waist and knee injury: If the waist and knee injury occurs again, it is easy to aggravate the injury and delay recovery.