Help prevent shin splints when you're new to jumping rope!
Shin splints and other injuries are common for beginners in the majority of sports, not just jumping rope. So here are some things you can consider in helping to prevent shin splits when starting your jump rope journey:
- Warm up! - this one is super important and will help reduce the risk of injury. See an example of a warm up we would recommend checking out from Jump Rope Dudes:
- Ease yourself in - don’t jump rope too much too frequently especially if you are new to it and new to frequent exercise more broadly. When starting out you should jump rope around 3 to 4 times a week max and you probably shouldn't do more than 30 mins per session. Even just getting 10-15 mins in at the start is fine! As you start to build up strength and get used to the movements and your form improves, you can then start to increase the frequency per week as well as the session length. It was only after about 12-18 months that I could start to jump rope 7 days a week and for 1-2 hour sessions. Essentially, listen to your body and don't do too much too soon!
- Use correct jump rope form - The main thing I see people do at the start is simply jump too high. You should only be bounding high enough for the rope to pass under you which is 1-2 inches max. Any higher than this and you will be impacting the ground much harder than necessary and engaging your leg muscles far too much. Also make sure you are bounding on the balls of your feet. Jump rope is very low impact if done properly so make sure those bounces are kept super low and you will prevent injury as well as being able to jump for longer.
- Surface type - are you using a mat or soft flooring? If you have a soft surface to jump on, that is going to really help to reduce impact on your joints and muscles. So avoid hard surfaces where possible. You can start to jump on harder surfaces over time when you are more conditioned and your form improves. Obviously, we know this isn't always possible but if you can then it's a good idea to invest in a mat. Thicker mats that are at least 6mm thick with shock absorbing foam are a good option and gymnastics mats are also good to add even more protection!
- Footwear - Having appropriate footwear is another important factor. Ideally trainers that have a cushioned sole with good support. For example, I use basketball shoes which are a good option as are running shoes.
We hope the above helps and let us know if you have any questions relating to this!