Beginner's guide: How to avoid injuries when jumping rope

Skipping a rope might look like an effortless exercise to you. All you have to do in it is to hop up and down using a rope. But it is important to understand that all the muscles of our body are involved in this one exercise and making a single mistake while performing it can prove to be dangerous for you.

Almost every good athlete jumps rope for improving their eye coordination and muscle endurance. Skipping a rope helps to get in shape, strengthens the leg muscle and even helps in weight loss. If for some reason you are not able to go to the gym or do not like going to the gym then you can simply jump rope at home to stay healthy and fit. But before this here are 7 things that you should be careful about while skipping a rope.

The first step is to choose the right kind of rope for yourself. Your skipping rope should reach up to your shoulders when it's folded from the middle. This will give enough space to comfortably jump over. The handles of the rope shouldn't be too light or too heavy.

The surface when you are skipping rope should be flat, else you will hurt your ankle and knees. Jump on an even surface, whether it is indoor or outdoor. Hard floor is the most preferred one as they will give your extra bounce and knees will not have to take a lot of strain. Avoid jumping on carpet and concrete floor as it will make your rope bounce and you will have to jump high.

You should hold the handle with your fingers, not palms. Moreover, do not handle the grip tightly, keep it firm. A firm grip will allow the rope to turn in a better way. At the starting position stretch, your hands and forearms should be at least a foot away from your body at a 45-degree angle.

Use your wrist to swing the rope, not your arms. Your hands should be near the front of your hip bones and wrist should do the major part of the work. Using the arms will slow down your movement.

When you are jumping over the rope your back should be straight and neutral. Your butt and hamstring have to take the maximum impact, not your body. Jumping with hunched back will lead to problems of backache and you will not gain maximum benefit from this exercise. Keep your head up, chest up and shoulders pulled back.

You don't have to jump too high from the ground. The jumping height should not be more than 1/2 to 1 inch from the ground. Taking a big reap will decrease the impact and reduce your speed. Also, when jumping the rope always keep your legs together and knees slightly bent.

This is a common mistake most people make, they jump twice between each spin. Try not to do this. It may take time for you to break this habit, but keep practicing. You can try to swing the rope faster so that you bounce only once.