How To NOT Get Injured Jumping Rope
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- เผยแพร่เมื่อ 17 ต.ค. 2024
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How To NOT Get Injured Jumping Rope
About the Jump Rope Dudes (formerly Zen Dude Fitness):
Hi there. We’re Dan and Brandon (The Jump Rope Dudes.)
We're here to help you get lean and live more by incorporating jump rope into your fitness routine. We created this community because we lost 130 lbs. collectively after years of struggling to get and stay lean. With just a jump rope and the world as your gym we are here to teach you how to do the same.
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My feet hurt right now😂😭
Can you guys make an updated warmup session before jumping. Thanks
Edwin Barrientos - great idea!
This boiiii!
Wonderful video. I have been jumping for 30 minutes every weekday since last Monday, and I have to say, taking the weekend off to recover was the best thing I could have done. I warm up with jumping jacks, deep bodyweight squats, walking lunges, and pushups. I also do some ballistic stretching, and shoulder, ankle, and knee rotations to get the joints warmed up. I think I will add in the calf walks, and maybe add some resistance bands to my squats. You guys have been a wonderful inspiration for me. Keep doing the thing, and I will too.
Kenneth
Haney - don't be afraid to take a day off midweek if you need to!
The production quality has greatly improved in the videos...... excellent work as usual
Awesome - so helpful! (no stretching - who knew?) Weighted calf walks and mini-squats..
MCats - static stretching has a place, but not before you work out.
Watching the videos by "jump rope dudes" I started to jump rope & for beginners like me this video was of a great help. Keep up the good work.
Sanchita Banerjee - awesome. Keep going. You'll be a full blown ninja in no time!
I seriously needed this! Thank you guys!
Henry B - we gotchu!
I stopped stretching after watching this video. What an improvement! It made all the difference in the world. I was having continuous issues with calf pain. The stretching was making it worse. Great video! Thanks!
bevogirl66 - flexibility is still good, but you should do static stretching BEFORE you work out. maybe before bed or something.
@@JumpRopeDudes I'm pretty sure this comment was miswritten
The best channel ever , I love jump rope , and I love you guys.
just Khaled - appreciate you!
i started jumping rope at 35 and got achilles tendonosis that took 4 months to heal. It was described to me as little tears in the tendon. I had to keep from pushing off with my calves and wear heal lifts in my shoes that whole healing time. Doc said he wouldn't recommend anyone to start fresh jumping rope past their 20's.
At least 4 areas of audio issues. You still hear voice but static as well.
This is like a version 2.0 from your original injury prevention video. Loving it 👍
In my experience, compression socks are good but make sure not too tight (like the copper ones). I have been doing weights particularly on legs, and those help. And Omega 3! Yes, I recommend Nordic Naturals.
#dothething
I just started experiencing jumpers knee after about 9 months. I've always strectehed mainly for scatic. I'm always scared that if I don't do my scatic stretches I'll seize up. Appreciate this upload cause I'm addicted to the skip.
TheBkdot - train smart!
I'm just going to stop thinking I know what I'm doing and I'm going to watch all your videos and take notes! I wish I would have just done that from the start, but I guess it's never too late lol. Thanks guys for sharing the good information!!!
Bonzai - just keep trying. you got this!
how is this information Free! geez. Thank you so much for this.
Thank you for this good tips and knowledge. It is great to hear someone with so much information. I trained myself since one year and feeled hat my body adapted very quickly. I'm always looking for pushing myself more on training and intensity, but I'm too afraid of getting injured. So, it's great to have some accurate information. Nice :)
Robin Mumu - you build over time. You'll slowly become bullet proof. keep pushing!
This was awesome. I've been warming up with the squats and shoulder dislocations that Myka did on your Jump Rope Queen episode and that works pretty well for me. It's good to know about not stretching the tendons, because I was thinking of adding that to my warm up. Question: Are pull ups and push ups good for active recovery? I've slowly pushing myself to both on the weekend--when I don't jump. Thoughts?
cafemambi - active recovery is more gentle. Swimming, walking, maybe a jog at a moderate pace... ride a bike. Stuff that gets the blood moving, but doesn't really challenge you like crazy...
The link for the 5 exercises to prevent injury isn't working anymore. Could you make an update?
Hey Zen Dudes & Community, I'm new to this channel and just getting started. You mentioned jump rope + bodyweight exercises to maintain muscle in some of the videos, what bodyweight exercises do you do and how often/how long is the workout ?
Is jumping rope for 30-45 min 5 days a week + 30 min calisthenics 3-4 days a week enough to shed fat and maintain muscle ?
dusty ytsud - keep it simple! just join the free four week challenge: www.jumpropedudes.com/survey
This is fantastic! I do try to do some barre exercises to help condition my legs, arms, hips, and ankles; but I've fallen out of practice lately. I will have to start it up again on the active rest days, I've twisted my left ankle like 5 times this year already. 🚑
C
John- take care yo self!
Why dont you collab with athlean x?
owais suryo - great idea!
Oh. My. God. I would die... JRD + Jeff and Jesse 😍😍😍
Jump Rope Dudes That would be awesome!
Exactly what I’ve needed! Thank you, guys!
Edvardas Baravykas - appreciate you!
My question is all of this directly applicable for preventing plantar fasciitis?
Without a doubt this is one of the best video of you guys. Excellent questions and excellent answers. 🤯
Maykel Nunes - glad you enjoyed, thanks for the support!
Great video! I messed up my left achilles and that recovery idea is sure to help
Bummer! heal up!
It got me schooled! Nice!
Quick question, would it be ok to stretch after working out???
Btw thank you so much for all that you guys do to motivate and help people live a healthier life!😄 love you guys!
animalluvr122 - sure, but flexibility stretching can be done any time, just not before your workout!
Jump Rope Dudes thank you so much!!!
When I jump rope, my right inchstep arch is aching. I did some stretching before doing the jump but still feel the ache on my foot ..but that's only on my right ..the left is ok though ..
How often should be workout for beginner?
How many days a week and how long per workout
Thanx :)
Guys I had done it bare footed so I got injury...... It took nearly 25 days and still feeling pain ....I thing I fractured my foot...right
Asad Junior - get some rest. get an xray! get some shoes.
@@JumpRopeDudes thnx bro...
@@JumpRopeDudes but listen is it possible I mean fracture.....
Asad Junior - anything is possible right? We're not doctors :(
@@JumpRopeDudes thnx
My Achilles always gets very tight, but now that I’m using a Theragun before and after workouts, it’s getting better. I also stretch more, and only go every other day.
Makes sense, rest and recover! those gun massagers are pretty great for working through soreness and recovering faster! 😎
Great upload, thanks guys!!!
This mornig while i was jumping rope. I got a "crick" in my neck. Is that apart of the journey or am I doing something super wrong? Everytime I landed i felt the pain in my neck. So i stopped. Very bummed. Also, again would like to thank you guys for all you do. Can't wait to share my photos when i get to where i want to be.
Mychal Johnson - pain can come from a variety of reasons. Get some rest, make sure you are taking care your body. Dynamic stretches for warm up, static stretches later (just not before a workout).
If pain continues see a doc!
Jump Rope Dudes
Will do. Thanks
What a great video =D. I didn't know about benefits of isometric exercises, for jumping rope.
Gyam
Karllos - 100%
Thxs great vid! I started with 500 skips for mid distance swimming😊 could not walk right the 1st day after😅😅
Thoracic spine pain when I jump rope. Thought it was my posture, addressed that yesterday, no issues.
Today, isn't helping. Hurts so much I have to stop.
Very helpful, thank you both.
My knees were keeping me from jump rope so I saw a chiropractor. Turns out my knees are healthy and strong but I have a lower back issue that makes my knees hurt. So she suggested 5 mins a day as I go in for 3 treatments a week. I feel like I'll be jumping rope longer as my back improves.
You're better off seeing a physio. Until you treat the muscles pulling things out of alignment, chiro adjustments aren't going to do much except offer temporary fixes.
Wait.....I live near that gym.....
Hey JRD what do you recommend someone with Plantar fasciitis? Its really preventing me from going to the full potential.
Check out some of the info in here! th-cam.com/video/Vla0zhsL5mc/w-d-xo.html
Just sharing my warm ups during my 6 month and up post op ACL and microfracture rehab, lunges, butt kicks, squats.
Your workouts combined with calisthenics and functional exercises has toned my body and strengthen my knee. Lastly your workouts saved me a lot of money to get to my goals when my insurance wouldn't cover my remaining rehab.
Mike D - awesome stuff dude!
for the surface, can ijump on asport mattress or an fitness mat? Which is on my normal floor
Great video
I just started jumping rope last week and I do it for 15 minutes a day but one of the main problems I have is my right foot aches in pain after I stop. My left foot is totally fine and I don't feel any other pain except for my right foot. Any tips? Thanks!
Josh Westbye - reduce your volume.. stretch at night and try some of these: th-cam.com/video/CelOu1KYvPE/w-d-xo.html
Jump Rope Dudes Almost 4 weeks in now and the pain is starting to diminish. Thanks guys!
ya’ll should make a video on how repeating the same workout everyday will prevent further results. You need to make ur workout more intense/change it up as u continue
AKhan - all our videos are on those two things though!! We created to four week challenge (to mix it up) and we're Always always always talking about intensity.
Jump Rope Dudes well yes, but I just thought a workout may be intense at first, but over time it won’t be if u continue to do that same workout.
AKhan - just take a look at our faces... the only time something is no longer intense is when you stop pushing. keep pushing!
Is bone fracture possible in legs when do it bare footed??????plz help me I wanna recover soon..
Asad Junior- we're not doctors, but sure... anything is possible right?
i'm watching this after i hurted myself.. both my ankles are swollen after jumping for like 30mins on and off..
So sorry to hear! Rest. Recover, come back stronger!
I just started jumping rope three days ago i started the first day jumping just around three minutes total and the next day i did ten minutes straight but taking breaks whenever i started getting really tired. Today my calves and knees hurt sooo bad they hurt even to walk. I messed up yesterday I didn't warm up or stretch before jumping while as the first day I was jogging, stretching, squatting before hand. Usually when I try to exercise I feel so sick and feel dizzy and get cold sweats, feeling like i'm going to vomit but these past three days have been good so far :) I want to start being more active and get my blood circulating and just try to be healthy in general maybe lose a little bit of pudge I have on my love handles and my bloated feeling. I only weigh around 110 lbs at 5 feet tall but I'm not doing this to really lose weight just to be more healthy and get my heart stronger.
VeronicaTheBird - the easiest way to injure yourself is by doing too much too soon. If you are new to jump rope, do the warm up (and then scale one round or do some freestyle) every other day. Stretch at night, after workouts and on your off days.
Lock in that nutrition.
Add more exercise as your body adjusts.
Trust the process.
I've a question, why does my plantar fascia hurt when I jump rope?
Great videos playazz! Love that kind of videos. Thanks for that :)
Bikem 14 - 100%
Do you guys still recommend doing the 4-week challenge as it is written or should rest days be implemented? I'm 3 days in and I feel sore but I am not broken.
William Kister - we always recommend you do YOU. As we discussed in this video, doing too much too soon can subject you to injury so if you feel more comfy with every other day, do it!
Hi 👋🏼, I jump around one hour per day, but when I started the other day I felt my three last fingers of my right feet like asleep and the next day when I started my session again I felt and I am still feeling pain in this fingers, I think it’s because it’s cold when I started my workout. My question is if I have to like warm up this fingers 😂 to not get pain after? Someone have felt this kind of pain too???
Lore - make sure you are warming up! Get the blood flowing and try a different rope/grip. Maybe a thicker handle (like the crossrope power handle) will work better for you!
I think you mean toes? Not fingers.
I'm trying to be obsessed with jumping rope, but my ankles hate me. 😭
Toni Hogan girl same 😑
@Ashley M same to both of you ankles AND feet!
Great video very useful I`m a United fan by the way ,did you offer him a jump rope at least,keep up the good work mate
Urbano Ramos - 100%
I do jump rope for 2 hours every day I started 2 weeks ago I was feeling okay until yesterday one of my knees hurts a lot but my other knee dosent hurt at all
How long should I rest my knee
weird shit - we're not doctors, but 1) sounds like you are doing too much too soon. back off
2) see a doctor if taking a break/reducing your volume doesn't help.
Thank you.
Can i ask what do i do when my foot hurt because i do 500 jumping rope since my first day jumping rope and its my 3rd jumping rope day
take a break!
@@JumpRopeDudes how many days will it take
Thanks for the tips dudes. One quick question - he mentioned that swimming is good on rest days. Does that mean just get in the pool and do some chill laps? Or even if you are doing HIIT swimming on rest days is that okay?
Anubhav Anand - either or..
Awesome video.... Needed this advice seriously. Thank you jump rope dudes
Where is the link to the exercise/ jump prevention injury?
Siamak Siamak - you must visit the website in the links and sign up!
Im looking into buying a cross rope but im 15 years old 5'8 and still growing. What size should I get?
Pro Jordan - You should get started with the M crossrope. It'll suit you for a while!
Keep jumping
Mani
Matter always!
Now I capable jump rope workout 20 minutes non stop !!! feel so great !
syaoranbi nice!!!
How much now?
I swear to Allah I can do 40 minutes nonstop
High knee crossover makes my ankle injured 🤣
it shouldn't :/
I always suffer from shin splints after jumping how can I avoid it?
Salwa Adi - reduce your volume. Slow down and watch this: th-cam.com/video/CelOu1KYvPE/w-d-xo.html
(Jump rope dudes) always best of the best god bless you
b b - appreciate you!!
Be careful when trying out smaller handles! I ended up with really bad trigger finger on my pinky fingers when I switched over to the agility handles on the crossrope infinite.
Bristow47 - certainly takes some time to get used to new ropes.
Yes! Great rope though.
haaa that why its hurt so bad, for first time i do 500 jump without warm up.my ankle must be in suffer right now damnn,thank you for the information mate 👍🏻
Based on this video, please can you put together a warm up video before jumping rope
Yinka Akindayomi - warm up: th-cam.com/video/BjofJPZsoSc/w-d-xo.html
My calf muscles are on fire everytime I walk it’s a sharp pain like a muscle is being pulled from starting day one of jumping rope🥺
I'm left foot have been giving problems lately which prevents me to continue father
I'm having pain in the toes and area around the balls of the right foot 😔 I think I went too aggressive, I was jumping 3k then took it upto 4k for 3-5 days then i hit 5k in a day which lead to this pain.
Awesome the best bro
mine world - appreciate you!!
Jump Rope Dudes love you
I am very sad that i hurt my foot and knee after jumping rope for a month (using my fave Crossrope). I wonder when I can jump rope again. I never love any workout as much as jump rope. before jumping rope, I used to do advanced yoga everyday. I think my mistake is that I jump everyday for 20 mins (300 skips then 30 secs rest). I have this mind set that if i don't jump on that day, i will gain weight =( . what about i just 22 mins for 6 days per week ? , is this enough ? and i need to get a shoe.
hui yin yap - weight gain doesn't happen in one day. if you have physique goals mind your nutrition. You got this!
Thank you so much for taking time replying my messages!! i love you guys ! u guys are very inspiring!! I really enjoy watching ur videos =D
Is it better to crack an egg open and eat it raw or eat it boiled?? I just cracked one open and ate it
Your body will absorb more proteins if it is cooked. Our digestive systems are tailored for cook proteins where they are denatured.
Ricanboii. jayy - we'd tell you to consult your nutritionist on this one (And use caution eating raw foods).
By eating in a calorie deficit
Do a warm up video!
LostInNeverland - th-cam.com/video/BjofJPZsoSc/w-d-xo.html
Great 👍👍👍
I can barely jump rope 10 times before i trip on it :(
RattleSnake1995 - gotta start somewhere... keep practicing!
guys please make a body break down video on Matt Bomer..
Nice guys👌🏻👌🏻
hey JRD
My calves hurt after jumping for just under 10min. Like it's stiff.
akingturtle - skipping REALLY recruits the calfs... use this video for tips!
I have the same problem. I'm a decently fit guy, but my calf pain when jumping rope is off the charts. This video focused more on knee pain and on strengthening tendons, but I don't know if that means it will also help with calf pain.
Hubert Davis - try doing weighted walks on your toes. reduce your skipping frequency and don't do static stretching right before working out.
Will do. I appreciate the tips!
I’m a blue (Manchester City)thanks for the information 👍👍👍👍👍🔥🇬🇧
Kayak Maccaz - yeeeeeah!
can you make a video of people jumping rope after 60 years old ? I wonder if i can jump after i am 60 years old. Thanks for the video btw!!
hui yin yap - if you want to do it, you can do it! Start slowly (don't do too much too quickly), listen to your body and if you have concerns, check with your doctor!
let's goo!
I am 83 years and start to jump rope now. Bought the Get Lean set from Crossrope.com. Wish me luck
Bro u are awesome
Nowfil KMN - you are awesome!
I love you! ❤
I jump rope everday for about 15 mins. I average about 150-160 skips per minute, After doing it for 15 minutes I burn 200 calories easily. :)
Dank Memes noice
unfortunately I have insomnia =(. what I can control is that I only eat healthy foods. I want to jump rope again! pleaseeeee
hui yin yap - get some sleep!
Hey guys, I'm 15, and i was wandering if teens need to worry about nutrition and diet as much as adults, because I can't do my own shopping lol... you know, i just eat whatever is on the table.
P.S. Sorry this had nothing to do with the video
Movie Montage - It's our opinion that everyone should be mindful of what (and how much they are eating). It's also our opinion that you should get advice from a professional as you have a lot of development going on in your body.
Thx man!
When i jump my knee feel pain wht should i do plz tell me
Mehar Haroon - see a doctor and reduce your volume. check this video for tips!
Jump Rope Dudes thank u 😊
I have pain on shoulder only while I jump rope and I have lost 20 pounds by jump rope thank because of you guys
faraaz khan - nice work! get that shoulder looked at!
Jump Rope Dudes thanks dude so much it only pain when I jump rope and the movement I stop it goes off
Awesome
Cool
The conclusion of the while video is put a bag of ice
Can a big ( obese ) man .. Include some jump rope into loosing body fat . with out damaging the knees.. Or joints... Cause getting hurt puts me out longer periods of time..
Al B - we don't want ANYONE to get hurt :(
1) Recognize, it takes time to change your body. Get in that mindset and get ready to
2) Make better choices around nutrition. Cut out the soda? Skip a meal? Reduce a portion. Make small changes
3) Add activity. Go for a short walk. Do some jumping jacks. When you are ready skip for a few seconds.
Don't go from sedentary to thinking you are athlete overnight... You'll get hurt... Just go slow. Watch this:
th-cam.com/video/CelOu1KYvPE/w-d-xo.html
Yo I got plantar Fascitis?
Jude Wilson - buuuummer!
my ankles hurt even if i do jumping rope for 50 times. Why is it happening to me?
Any injury is usually a result of overtraining or a form issue! Be sure to check out our beginners playlist!
My toes hurt after jumping rope three days in a row, don’t know what I did wrong :(
R.I.C.E!
Man, I think I jump too high. It creates too much impact. 😬
I hurt my ankle, am I doing it wrong?
Ali Imran - injury can come from dozens of reasons.... we don't know why/how you hurt your ankle... did you warm up? how's your form?
Jump Rope Dudes I think I didn’t warm up that time and I didn’t bent my knees while jumping
DAN & BRAN PLS SUGGEST ME ANY 3 ROPES OF YOUR CHOICE
Dhruv Sharma -
1) www.jumpropedudes.com/jumpropes
2th-cam.com/video/5IFu7pSVLz0/w-d-xo.html