High Impact and Low Impact Rope Jumping

Rope jumping exercises can be either high impact or low impact

  • Low impact exercise keeps at least one foot in constant contact with the ground. Twirls, wraps and step-throughs are low impact jump rope routines. Walking is also a low impact exercise.
  • High impact exercise gets both feet off the ground at the same time. Jumping over a rope that passes under both feet is a high impact exercise. Running is also a high impact exercise.

Injury Free High Impact

Shin splints, sore calves, feet and knees are common injuries from many high impact exercises. There are four ways to reduce or eliminate the risk of high impact injury:

  • Don’t do it at all! Or do it only for a few seconds! That’s right. You don’t have to get both of your feet off the ground to enjoy the benefits of jumping rope.
  • Improve your skill. Beginners tend to jump higher than necessary and land harder on the ground. As your skill improves you will be less likely to injure yourself.
  • Get stronger. As your physical conditioning improves, you will be better able to absorb impact without injury.
  • Jump on a firm, but forgiving, surface. Wear cushioned, but supportive, shoes. The best jump rope equipment can’t save you from hurting yourself if you try to jump a lot before you improve your skill and conditioning with short and frequent regular workouts.

Perhaps the best advice is to be patient. Your skill and your conditioning will both improve with regular workouts.