Jump rope safety: shins, surfaces and shoes
Most skipping injuries come from doing too much too soon on a surface that is too hard. Both are easy to fix.
Surfaces, best to worst
| Surface | Verdict |
|---|---|
| Sprung wooden floor, sports hall | Ideal: some give, smooth for the rope. |
| Rubber gym flooring or a jump mat | Very good. A mat also protects the rope. |
| Wooden decking, firm short grass | Fine, though grass can grab the rope. |
| Concrete or asphalt | Usable for short sessions with cushioned shoes; wears out PVC ropes fast. |
| Thick carpet | Avoid: it catches the rope and can roll ankles. |
Shoes
Cross-training or court shoes with a cushioned forefoot and a fairly flat sole work well. Running shoes with a high, soft heel are less stable for side-to-side footwork. Barefoot skipping is a skill for later and only on a forgiving surface.
Calves, shins and Achilles
- Expect sore calves the first two weeks. That is normal muscle soreness.
- Sharp, localised pain along the inner shin bone, or pain in the Achilles that is worse in the morning, is a signal to rest for several days and cut volume when you return.
- Increase gradually: a sensible rule is to add no more than about 10 to 20 percent of total rope time per week.
- Strengthen: 3 sets of 15 slow calf raises, two or three days a week, make a noticeable difference.
Space
You need a ceiling clear of the rope (around 30 cm above your head when you hold your arms out) and about a metre of free space on either side. Check for lamps, pets and small children before starting.
When to check with a doctor
If you have a heart condition, high blood pressure, joint problems, are pregnant or are returning from injury, ask a doctor or physiotherapist before starting high-impact exercise. Stop immediately if you feel chest pain, dizziness or unusual breathlessness.