Jump Rope Workouts: How to Start Without Hurting Your Knees

Pros and cons of jumping rope

All you need is a rope and a small patch of floor, and even a short session gets your heart and lungs working hard. Jumping to a steady beat also builds rhythm and balance. It fits in a bag, so you can keep training while travelling, and it's handy for a short indoor session when the weather is bad. The downside is that every jump drops your body weight onto your feet and knees, hundreds of times over, so doing a lot without preparation tends to hurt your calves, shins and knees first. It can also be hard on people who are heavier or have weak joints. It looks easy, but it's an exercise to build up slowly.

Choosing a rope and shoes

The gear is simple, but length and shoes matter. A rope that's too long drags and catches on the floor; one that's too short keeps hitting your head or feet.

• Length: stand on the middle with one foot and pull up; the handle ends should reach about your armpits
• Beginners find a slightly thicker, weightier rope easier to time. Very thin cables are fast but sting when they hit you
• Check that the rope turns smoothly inside the handles
• Wear cushioned trainers. Avoid bare feet, slippers or thin-soled shoes

Where to jump

The surface matters more than you might think. Hard surfaces like concrete or asphalt send the impact straight back into your body, so it's better to jump on a wooden floor, a rubber track surface or a thick exercise mat. Check that there's enough room above and around you for the rope to swing freely. In an apartment, the thud and vibration carry straight to the neighbours below, so consider going outside or to a gym, or jumping lightly on the spot without a rope instead.

Basic form

The more experienced someone is, the smaller and quieter their jumps. Form that saves energy is also form that prevents injury.

• Stand tall and look ahead
• Keep your elbows close to your sides and turn the rope with your wrists, not your shoulders
• Land lightly on the balls of your feet instead of thumping down on your heels
• Keep your knees slightly bent to absorb the landing
• Jump only high enough to clear the rope, just a few centimetres

Building up step by step

Trying to jump for minutes nonstop from day one can leave your calves locked up and make walking hard the next day. Alternate short bouts with rest so your body has time to adapt to the impact. For the first few weeks, don't jump on two days in a row; leave a rest day in between.

• Step 1: jump lightly on the spot without a rope while practising the wrist motion
• Step 2: jump for 30 seconds, rest for 30 seconds to a minute, and repeat a few times
• Step 3: if your body feels fine, jump a little longer or rest a little less
• Once comfortable, move from two-footed jumps to alternating feet, like jogging in place

Warming up and cooling down

Before jumping, circle your ankles, loosen your calves and thighs, and warm up by marching or jogging lightly on the spot. Jumping fast on cold muscles strains the calves and Achilles tendon. A few minutes is enough, but don't skip it, however short. Afterwards, don't sit straight down: walk for a bit to get your breath back, then slowly stretch your calves, Achilles tendons and the fronts and backs of your thighs. Drink water if you've been sweating. If your calves are very tight the next day, rest or just walk that day.

Common mistakes

Most beginners make the same mistakes. Fixing these habits alone makes jumping much less tiring and lowers the risk of injury.

• Jumping higher than needed, which increases the impact on knees and ankles
• Swinging the whole arm in big circles, so the shoulders tire first
• Getting carried away on the first day and suffering sore calves for days
• Getting frustrated and rushing every time the rope catches. Just stop, catch your breath and start again

Cautions

If you're heavier, have knee or ankle problems, osteoporosis, a heart or blood pressure condition, or are pregnant, talk to a doctor before taking up jump rope. Lower-impact exercise such as walking, cycling or swimming may be a better first step. If one spot on your shin is very painful to press, a joint swells, or pain hasn't eased after several days, rest and see a doctor. If you get chest pain, unusually severe breathlessness or dizziness while jumping, stop at once. This article is general guidance and does not replace a personal diagnosis.