Rope skipping is hot for losing weight! Smart Jump to Avoid 5 Dangerous Factors

[Core Tip]: Why does heel pain occur after skipping rope? Jumping rope on a hard floor will impact the heels and easily lead to foot muscle strain.

Skipping rope is definitely an effective way to combat obesity, prevent dyslipidemia, and build endurance. However, some people experience pain in their heels after jumping rope for a period of time. What is going on? Here are 5 reasons why you may get injured easily while skipping rope.

1. Skipping rope on hard surface

Jumping rope for a long time on a hard surface such as cement will cause strong shocks to the feet, causing the muscles on the soles of the feet to be impacted by external forces, resulting in local muscle strain and local fascia inflammation. It is recommended that people jump rope on soft surfaces such as grass to avoid foot injuries.

2. Wrong rope skipping posture

When jumping rope, you should land on the forefoot, not the entire sole or heel. The heel is a relatively vulnerable part of the foot. Landing on the sole or heel of the foot will cause excessive force on the heel, making it easy to get injured. In addition, the height of the jump should be enough for the rope to pass through, don't jump too high.

3. Not choosing the right shoes

Slippers, sandals and hard-soled shoes are not good choices for skipping rope. When skipping rope, choose shoes that are elastic and soft to cushion the force and avoid strong impact on your feet when landing.

4. Skipping rope for too long

Skipping rope to lose weight does not necessarily mean the longer you jump, the better the effect. Jumping rope for a long time will put pressure on the feet for a long time, causing foot muscle strain. Minors should not skip rope for more than 20 minutes, and adults should skip rope for 30 to 40 minutes.

5. Overweight people are not suitable for skipping rope

When people who are too fat do strenuous jumping exercises such as skipping rope, it will cause great impact on the knee joints, ankles, etc. Therefore, people who are too obese should choose less stressful exercises such as brisk walking and swimming.

What should I do if my heels hurt after skipping rope?

When jumping rope, if you feel pain in your heels, you should stop jumping rope immediately and not continue jumping rope reluctantly. After stopping skipping rope, sit down to rest, and gently rub the painful area with your hands to feel the intensity of the pain. If the pain is severe, seek medical attention immediately. If the pain is mild, apply ice and then monitor the swelling.

Source: 39 Health Network www.39.net

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