Ask Raphael: How to Jump Rope Safely

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Raphael,

Thank you for your common sense and wonderful columns & responses. I'm creating a "backup" workout plan, for those days I just can't make it to the gym & jogging/cycling outside isn't possible either (bad weather or can't do it during daylight hours).

I enjoy jumping rope and plan on doing a workout that consists of alternating intervals of rope work (skipping/jumping for 2 minutes) with sets of push-ups, crunches and bicep curls/shoulder presses using dumbbells.

My question is concerning protecting my knees from any possible stress from jumping rope – the floor I'd be jumping on is level, but it's concrete under a thin layer of vinyl flooring. It's rather unyielding and I've had some knee issues in the past from years of running (also I'm a bit overweight, but otherwise in good cardiovascular condition).

I'm thinking of getting a thick mat or even using something like a wooden platform (would a step bench make sense?) – do you have any suggestions on this? Also, what is your opinion of this type of brief but intense home workout I'm designing for myself (by the way, the warm-up is 5 minutes worth of flowing yoga poses, and the cooldown is 5 minutes worth of slow yoga stretches).

Thanks very much. – A


A,

Thank you so much for your comment about my column. I truly appreciate it because I take this column seriously and always try to provide a recommendation as if I was writing to a family member or friend.

I like your backup interval training plan. It’s an excellent workout and it will help to increase your strength and endurance. Also, you’ll be huffing and puffing so pace yourself accordingly. One of the things you may wish to try is changing the strength exercises on occasion.

For example, instead of the exercises you listed, try pushups with a closer hand position, dumbbell lateral raises, triceps bench dips and double crunches. Just a little variety now and then may keep it interesting and work other muscle groups with a bit more focus.

I performed a similar workout to yours several years ago and enjoyed it because it’s challenging and invigorating. I used to work with a boxing team and was very proficient at jumping rope. It has always been one of my favorite exercises – and by the way it burns a huge amount of calories!

Follow these guidelines:

- Use a floor surface that is even. Also, the floor surface should be absorbent such as a wood floor or gym mat. Forget the step bench – it's not effective/stable for jumping rope.
- Don't jump high and land hard.
- Remember to lift your feet off the floor just high enough for the rope to pass quickly.
- Keep your shoulders relaxed and try to turn the rope with your wrists.
- Make sure to land on the balls of your feet to avoid knee injuries.

As you can see from the first point above, you’ll be fine with either wood flooring or a thick gym mat. I recommend trying both to see which feels the best with respect to your knees.
I encourage you to continue your outstanding workout program and should you ever need to reach me directly, I can always be found on my Exercise and Fitness support board on eDiets.

Best of luck to you!

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