Why does my knee hurt after skipping rope?

Rope skipping is a popular sport. Children or the elderly can do it anytime as long as they like. Moreover, the price of skipping rope is not expensive, compared with the money for medical treatment, it is a drop in the bucket. Instead of spending a lot of money on medical treatment, it is better to jump rope. However, you still need to master the correct method of skipping rope. Some people feel knee pain after jumping rope. Why is that?

Knee pain from skipping rope may be caused by ligament strain. It may be because I twisted my knee while jumping rope.

The correct way to skip rope

Hold the handles at both ends of the rope with both hands. Usually, step on the middle of the rope with one foot. Bend your elbows and raise your forearms flat. When the rope is straightened, it is the appropriate length.

When jumping rope, you should jump and land on the front of your feet. Remember not to land on your entire foot or heel to avoid shaking your brain. When jumping, do not bend your body extremely, but keep it in a naturally bent position. When dancing, your breathing should be natural and rhythmic.

When rocking forward, keep your upper arms close to the sides of your body, elbows slightly abducted, and upper arms nearly horizontal. Use your wrists to abduct and internally rotate your hands, making them draw circles on the sides of your body. Every time it is shaken, the rope goes from the ground through the body, up and down, and makes a circle. The speed at which the rope rotates is proportional to the speed at which the hand shakes the rope. The faster it is shaken, the faster the rope will circle.

Choose a good skipping rope

Rope skipping only requires a small amount of space for activities, but the ground must be flat. It is best to cover it with carpets and cushions, and wear shock-resistant sports shoes to cushion the impact of the knees and ankles when they contact the ground. Otherwise, the reaction force during jumping may affect the spine and brain and cause sports injuries. It is worth noting that when jumping rope, it is best to wear a sports bra, or choose cotton underwear with better support, which can protect the chest muscles and avoid strain.

If you want to do your work well, you must first sharpen your tools. The most important tool for skipping is the skipping rope. When choosing, as long as the length and weight feel comfortable, it can be made of any material. However, due to different materials, the rope may be too thick, too heavy or too light, so it is better to choose a rope made of appropriate material. It is recommended that beginners choose a longer rope with a larger swing amplitude and slower speed, and then gradually increase the requirements, shorten the length of the rope, and increase the intensity of the exercise.

Now there is an electronic counting skipping rope, which can not only count automatically, but also display how many calories are consumed and how many kilometers are walked according to the number of skipping. It is very convenient and makes skipping rope no longer boring. You can also listen to music or look at the scenery while skipping rope, turning it into an interesting sport.

Of course, if you have already mastered the essentials of skipping rope, then in order to avoid getting bored, you can search for some skipping rope videos on the Internet. There are some fancy rope skipping methods in the video, and you can learn them according to your actual situation. Of course, some rope skipping methods can only be performed under the guidance of professionals, so don't try them lightly.