How to skip rope without hurting knees

How to skip rope without hurting knees

If you want to lose weight by skipping rope without hurting your knees, you need to pay attention to full warm-up before exercise, select appropriate equipment and control the amount of exercise. In addition, attention should be paid to improving the muscle strength around the knee joint and enhancing the stability of the knee joint.


1. Full warm-up: full warm-up is required before rope skipping, such as moderate jogging and pulling the joints and muscle soft tissues of the lower limbs, which can effectively reduce the probability of knee joint injury during rope skipping;
2. Choose appropriate equipment: before rope skipping, you should generally choose appropriate sports shoes. The sole should not be too soft or too hard. Try to choose sports shoes with certain shock absorption effect to reduce the impact on the knee joint, protect the knee joint and prevent knee injury;
3. Control the amount of exercise: the skipping time should not be too long, generally about 0.5 hours, which can not only consume heat but also cause knee joint injury. If the amount of exercise is too large, it is easy to cause knee joint damage;
4. Enhance the stability of the knee joint: before rope skipping, targeted muscle strength training around the knee joint can be carried out under the condition that the knee joint is not loaded to enhance the stability of the knee joint, so as to reduce the risk of knee joint injury during rope skipping.
If knee pain occurs during rope skipping, stop the exercise and take a brake rest in time to avoid further aggravation of joint injury.

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.