Jump Rope Injury Prevention | Jump Rope Warm Up Exercises Before Workout

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JUMP ROPE WARM UP EXERCISES BEFORE WORKOUT | JUMP ROPE INJURY PREVENTION EXERCISES // In this video I am showing you how to prevent jump rope injuries by doing a warm up. These exercises are a great warm up for workout injury prevention.
Injuries are no fun. They hold you back and sometimes erase any and all progress you have made which can be super frustrating. Do these warm up for jump rope exercises before workout to minimize the likelihood of an injury occurring.
I even included a jump rope workout at the end with a sample warm up customized to that workout. Use it as a guide for warm ups with other workouts that you do!
Let’s Do This!!!
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#jumpropetips #J15 #warmup

[@Jump15official]

In your opinion, what is the worst jump rope injury and do you know how to treat it?

[@carli.easter]

Not exactly an injury but man do my calfs get sore. Need to do it more often for my body to get used to it. What duration and frequency do you suggest for beginners?

[@Jump15official]

Grab a foam roller and/or lacrosse ball to roll them out. I will be doing a video covering how to do this soon!

[@Jump15official]

Also gradually increase frequency. If new to jump rope start at 5-10 min. (Jumping in intervals not straight jumping) see how you feel and add/subtract time or intensity as needed.

[@user-hw6tt8ke1n]

In my case, stress fracture of calcaneous bone

[@Oriono]

I mostly have pain in my knees the day after, what can I do? :)

[@Exiide89]

"Do light rope jumps for one or two minutes". That's my whole workout 😂😂😂😂😂

[@Jump15official]

Haha the more you do it the easier that will become🤙

[@angelwanyama9906]

Me too 😂

[@choppinupyoblock]

I find it’s easier if you have 30 second rests between each minute.

[@kevinfogarty5081]

Lol same here and now I have calf cramp up even after stretch 😒

[@saireddyksr]

Me too 😂😂😂😂

[@romycruz4498]

That's indeed very helpful to avoid injuries particularly for a 60year old guy like me who is beginning to learn how to jump rope :). Been watching your jump ropes tutorials vlogs. thanks.

[@Jump15official]

Hey Romy! Right on! Way to step out and go for it! I appreciate your support🤙

[@Dos679]

Thank you, very helpful

[@abdallah2892]

Thank's brother!🇧🇷🙏

[@TheeSarahWood]

It's interesting that this came up because it was part of my workout today. I've struggled doing jump roping for a few years now, ever since I destroyed my ankle. I just haven't gotten it strong enough to jump on it alone like I can with the other foot.

[@Jump15official]

Hope the tips help and let me know if I can help in any other way.

[@kevinfogarty5081]

I feel you, I have calf pain now in same calf same area every time it sucks

[@kikid1498]

Great warm-up tips! Thanks Kyle!

[@Jump15official]

👍 thank you!

[@GabriellyCrazy]

thank u very helpful

[@np2679]

Thank you!

[@YuniorGamboa]

Gotta love this channel Thanks for the tips and support👍

[@Jump15official]

Appreciate you bud 🤙

[@brightantwerp]

Thanks!

[@Critical_Capybara]

thank you ❤️❤️

[@MalcSkizz]

Thank you

[@threestepssideways8520]

Great warmup / stretches ! Ready to whip! Thanks :)

[@Jump15official]

🤘🤙

[@MaverickRx]

I love jump rope! Excited to see your 7 day challenge :)

[@Jump15official]

🤘Let me know what you think of it!

[@killurbean]

Excellent just what I was looking for. Thanks.

[@Jump15official]

🤙

[@EB-hf6rv]

Excellent tips. Thanks very much!! 👍🏼

[@Jump15official]

Glad they helped!🤙

[@makennad.3327]

The adjustment for the Achilles was amazing!! Never felt it like that before haha, very helpful thank you

[@Jump15official]

Haha glad it helped!

[@chennaisuperkings689]

I'm doing 700 jump ropes per day for weight loss but I'm doing without warming up... I can feel pain in my ankle this video will be use full to me brother 😍

[@Jump15official]

Save most of the stretching for post workout. This is when the muscles are warm and most pliable 🤙

[@hm-oj3ck]

Super sir

[@monikak7289]

Thanks from India 🙏🏼

[@spritualandhealthy7704]

Awesome video thanks a bunch

[@Jump15official]

Glad it helped👍

[@aaronleoncio1510]

Thank you for this 😊

[@Jump15official]

👍🤙

[@waadMN5001]

It could be a great jump rope cool down too 👏🏾👏🏾👏🏾👏🏾🦵🏾 l like your channel, it’s very detailed and straight to the point videos 😎 they are short 👍🏾👍🏾 and that’s great 😁 finally KZbin recommended something beneficial like this 😃👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾🐝🐝🐝🦵🏾

[@Jump15official]

Much appreciated! 🤙🤘

[@Adrian-cn5rk]

Nice, I'm glad I found this. I always get sore ankles from skipping which means I have to take a break from it altogether

[@Jump15official]

Make sure you stretch out your achilles, shins, and legs as well👍

[@Adrian-cn5rk]

@@Jump15official Noted, Thank you!

[@sharondastur2108]

Kyle!! Thank you so much! I started doing CrossRope regularly since July, really love it, but recently started to feel calf soreness during and toward the end of the workout, and it would feel sore for the rest of the day. I would do normal calf stretches before I'd start (and after), but have followed your suggestions the last three jump routines, and it's made such a difference. Thank you!!

[@Jump15official]

Nice! Love to hear it helped Sharon👍

[@kobiwells4521]

Helps alot thxs

[@Jump15official]

👍🤙

[@noritamamita2774]

Just what I was looking for after my injury 2 days ago , thanks dude

[@Jump15official]

👍 heal up fast!

[@annd.341]

I wish I had seen this video before, I was injured from jumping rope without warming up, my Achilles tendon, heel and entire foot were swollen and full of fluid for weeks, I had to use crutches, it was so painful and frustrating not being able to exercise and not even my daily activities like just walking. But when I feel ready I’ll go back to this video and jump rope again! Thank you very much!

[@Jump15official]

Sorry that happened Ann. Injuries are very frustrating as I have been there many times myself. Learn from past mistakes and seek good information and do it better as we move forward👍 Hang in there!

[@drianw5509]

Nice warm up, i like to watch you vid, you must gain more subscriber

[@Jump15official]

I hope to! Thanks🤜🤙

[@abeljosekurian]

Cant thank you enough mi hermano❤️🔥

[@Jump15official]

Muy bienvenido 🤙

[@bimquinco3805]

thank you!

[@Jump15official]

👍🤙

[@vincenzobovio3614]

Very helpful

[@Jump15official]

👍

[@qyllz]

Easy 2 follow Nice 👍👍🌹❣️

[@Jump15official]

🤙

[@rohanmore1774]

One of the best jump rope videos i have ever watched !! Just a question, why do I have a pain in my arch and calves after i jump rope for 1 hr. P.S. I have flat feet too so that's another problem

[@Jump15official]

1 hr may be too long. Give your feet some rest and see how it goes when you start back up. Also, grab a lacrosse ball and roll out your feet👍

[@anamarier4791]

I have started jumping rope for about 3 weeks now but after 2 weeks the bridge of my foot was killing me! Wow I was in so much pain even after stretching. I will try these though! I guess I was probably not stretching correctly!? Thank you and I've stopped though for at least 4 days...I want to jump rope again it was helping so much. Hopefully this helps!

[@anamarier4791]

Do you suggest, I still wait to jump again? I'm still pretty sore and my bridge still hurts.. But not as much as the first day. But I will still do the exercise even if I jump or not

[@somewhatideal]

​@Ana Marie R in two years late, but do you gave flat feet? I've had the same issue and some feet workouts helped

For everyone reading this, please follow these warm-up abd streching tips! I didn't do it and now I have this terrible calf pain if I try to jump even and even just walking or going down the stairs is a great pain! Terrible... I wish I had seen this video before.

[@Jump15official]

Hope you heal up fast! Injuries are the pits...

[@rosiekaur5653]

Where have you been all my life!!! I have started and stopped skipping because of the muscle pain afterwards even after doing warm up and cool downs. These have been the absolute best stretches I've ever done and even added an extra 5mins to my skipping. Thank you so much 🙏🤩🎊🥵

[@Jump15official]

Excellent Rosie!🤙 Be sure to check out this video to: kzbin.info/www/bejne/l5KbXmhnap2Bqbs

[@rosiekaur5653]

@@Jump15official definitely will check it out. Thank you 🥰

[@getsmart3701]

Excellent advice as always mate. If I could add something to the list for others that might be more sensitive to shinsplints than most others (like me) it's the addition of toe/forefoot raises to the routine. I have found them absolutely game changing for warming up before skipping or running.

[@Jump15official]

👍 by toe/forefoot raises do you mean tib raises like in this video (1:12 mark)? kzbin.info/www/bejne/l5KbXmhnap2Bqbssi=e0ae2KnhcFGZmxM7

[@anishasworldofwonder1697]

What are good ham stretches to do?My father hurt vthem while running,.

[@Jump15official]

Keep it simple. Feet together, legs straight but not locked out (slight bend), and work at touching those toes. Is your hands to feel the stretch and bring the focus on to your hamstrings. You can also slide your hands down to the back of your calves to pull your chest down towards your knees for a deeper stretch. Note: don't round your back. Keep your chest pushed out and shoulders back to maximize the hamstring stretch.

[@kanchankapoor4775]

This video deserves more likes

[@Jump15official]

Appreciate the comment and thanks for watching! 🤙

[@MickeyTech]

Hello! Iam having a flat feet and the sole pains a lot after 100 jumps, then I have to give 1-2 mins rest....but when I hit to 400, can't even walk as sole pain is like pushing blunt needle straight into the middle (hope you can understand this). Please can you say some tips to avoid this. Hoping for early reply. Thank you.

[@Jump15official]

Sorry to hear that. It sounds like you may have a case of plantar fasciitis. Check out this video and the foot remedies, but you'll probably want to refrain from jumping for a bit. Shoe inserts may help give better support. kzbin.info/www/bejne/anzZiH6cocmjmtE

[@lauraa2877]

I'm glad I stumbled across this video because I started jumping rope a month ago and I injured my right knee and left ankle , so now I have to take time off. 😒

[@Jump15official]

Heal up!

[@user-hm8st2bq2p]

thinks this was helpful🙂

[@Jump15official]

🤙

[@categoryis3841]

1:10

[@MTA3]

Bless up 🙏🏼

[@LunaMisake]

Its been 2 week am excercising.. Its hurt a lot now... i wan a continue skipping tomorrow... I will try to do this... And cool with ice after... TT.TT

[@Jump15official]

What's hurting? Muscle soreness or injury?

[@LunaMisake]

@@Jump15official I am not sure.. But I rest for 3 days because I am worried.. Now, no more pain in front and the back of my calf... Is it an injury tho?

[@Jump15official]

Not sure. Do some light stretching for the calves and shins. When you start up again just do so cautiously and start small. If you feel any discomfort you may need to get it looked at. Ice and ibuprofen may not be a bad idea as well.

[@Jesus_Levisahus]

Praise the Lord. Amen

[@clairevol]

Okay I still don’t get it. Do you recommend doing the warm up first and then the workout after? I’m a beginner. Got my jumping rope today 😅👍🏻

[@Jump15official]

Try to always warm up prior to your workout. Here is a follow along warm up I just made. kzbin.info/www/bejne/d6LYl6ipqM2Hesk

[@clairevol]

@@Jump15official You are the best!!! Thank you so much for this ☺️👍🏻

[@majormalarkey8342]

Dang this warm up looks like a work out

[@Jump15official]

Haha it may be if you're just getting started. But no worries, you'll be crushing it in no time!

[@dominiquenotari8244]

Hi Kyle. Do you tend to jump daily or do you schedule rest days?

[@Jump15official]

I workout on avg. 5 days a week. I also lift weights, but often start off my workouts with jump rope to get a good sweat going as a warm up. So I use the rope often and love it, but how much really comes down to how I'm feeling. If I'm feeling some foot/ankle/calf soreness, then I will take it easy to let things recover and try to get more stretching in.....which I can definitely be better with haha. So ultimately I would say there is nothing wrong with having rest days scheduled, but they aren't necessary if your body is holding up fine with your current volume.

[@dominiquenotari8244]

@@Jump15official ok. for me shoes seem to make a huge difference. I switched from adidas lite to puma method last month and since then I haven’t taken a day off. Before that I needed 1/2 days off a week.

[@Jump15official]

For sure! Finding good shoes for your feet is huge👍

[@DAYDREAMBOYZ]

I do these stretches after the jumping session, is that alright tho?

[@Jump15official]

That is fine.

[@mjt3673]

what about hips ? i’ve been getting some hip pain from jumping rope ?

[@Jump15official]

Try some hip stretches like the figure 4 or yoga pose pigeon.

[@mjt3673]

@@Jump15official thanks

[@alexisrose4221]

I jumped for 30 mins, I stopped when I felt fatigue. Then hours later my ankle started killing my and being extremely sore to the touch, slightly swollen. Felt bruised and felt like their was liquid on my ankle. So weird.. didn’t hurt when I was jumping I have no clue what happened

[@Jump15official]

That's sucks. Hopefully that was a weird one time deal. Make sure if your just starting to start small, like 10 mins. and gradually build up as your body gets accustomed to it.

[@amandasteven1400]

i find it ironic (and somewhat amazing!) that evn though every beginner's jump-rope vid... and ther are dozens if not hundreds on KZbin, will recommend first warming up... and only then start out slow with 10 consecutive jumps, followed by a rest period. 10 Jumps! not 10 min of jumps. Ther is a reason to stop! and it is to provide a recovery period for optimum blood flow to muscles. every beginner's guide will stress 3 to 5 minutes a day for the few days! but, judging from the comments on here, people will start by jumping 20 minutes a day... or even more?! as a Tai-Chi instructor, i can provide some advice... even though movement in Tai Chi is slow, it takes TiME and many repititions to develope endurance. sure, we can no doubt jump longer... but should we? pain is the body's way of telling u something. If u feel pain... it's too late. damage has already been done.

[@Jump15official]

Sure, I always recommend newbie jumpers to start slowly and gradually and length to their workouts/sessions. 👍

[@boowomp5676]

ripped mark rober

[@NnnaA133]

How do I relive back pain

[@Jump15official]

Hi Navid, I'm not a back specialist and would imagine there are many factors that can play into back pain. I would recommend talking to a doctor or physical therapist. @MoveU on Instagram covers a lot of topics for stopping pain in all areas of the body. May be worth checking out as well. Hope you feel better🤙

[@poonamsonii]

Can i just jump without any rope...as if i m mimmicking doing jump ropes..how many calories will i burn doing 1000 jumps i m 39 female 76 kg weight

[@Jump15official]

You can, but it's a lot more fun developing the skill of jump rope. Calorie burn really fluctuates per person. The important thing is to stay consistent with your workouts and nutrition 👍

[@misssharma3396]

My knee is painning after skipping, don't know why, and shin splints are also painful worsrly during jumping.. Can you plz tell me what to do??

[@Jump15official]

You need to rest them good and stretch out your legs. When you do feel good enough to start jumping again without pain, start gradually and slowly work up to longer periods of time so your body can adjust.

[@misssharma3396]

@@Jump15official thanks but as a beginner how many times a week i can do skipping?

[@Jump15official]

Start out with 2-3 days a week and see how your body responds with that. Then after a few weeks add another day in and repeat until you reach how many days a week you would like to work out👍

[@misssharma3396]

@@Jump15official thanks a lot. I needed this❤️ and also i did not even expect to get a reply, but u did😊🙏 god bless you

[@myew8238]

I just got a weighted jump rope, should I get a normal one for warm ups?

[@Jump15official]

What weight did you get?

[@myew8238]

@Jump 15 - Jump Rope Fitness it's 2.7lb I believe

[@Jump15official]

@@myew8238 if that weight is all in the rope and not the handles it would be a good idea to get a 6mm PVC rope👍

[@myew8238]

@Jump 15 - Jump Rope Fitness Alrighty, will do. Thanks man 🫡

[@Jump15official]

@@myew8238 🤙 I would grab a 5 or 6 mm PVC rope. They are good all around ropes. Elite SRS is my brand of choice.

[@JaneStoller]

We need to be careful!

[@Jump15official]

For sure!

[@samanvitha.s.2354]

Can I do jump rope bare foot on a ceramic floor?

[@Jump15official]

You can, but in my opinion the risks out weigh the rewards. Protect those feet, you only get one set!🤙

[@samanvitha.s.2354]

@@Jump15official thank you very much

[@Quadriceps_femoris]

My knee is paining due to skipping.what do I do ?

[@Jump15official]

Rest it and ice it. If it's not improving see a doctor 👍

[@Quadriceps_femoris]

@@Jump15official thanks alot💟

[@therealchickentender]

Great basic warm-up. Gonna start using this modified a bit. But.... *Please* don't round your spine during downward-facing dog, particularly when activating posterior chain. Just reinforces injury-introducing habits.

[@Jump15official]

Glad you enjoyed!

[@KY-dg8gp]

Is it wise to do static stretches before the exercise? I found this after 10 sec googeling: ''Research has found that while static stretching can provide recovery benefits when performed at the end of a workout, it can hamper performance if performed at the beginning. That’s because it relaxes muscles, sapping strength, while reducing blood flow and decreasing central nervous system activity. Active warm-up exercises - especially those that involve dynamic stretching - have the opposite effect, boosting blood flow, activating the central nervous system, and enhancing strength, power, and range of motion. As a result, they offer a host of both immediate and long term benefits.''

[@Jump15official]

I recommend warming up and breaking a bit of a sweat prior to stretching. When muscles and ligaments are cold they are not as pliable/stretchy so it won't provide as much benefit. By getting blood flow to the muscles and raising the temperature of them you will find your range of motion increases quite a bit. Good work at doing your research 👍

[@KY-dg8gp]

@@Jump15official Thank you for your reaction. I think what you are referring to are ''dynamic stretching'' i.e. doing things like squats, lunges. In general, it's better to do these before the workout and static stretches after.

[@Jump15official]

@@KY-dg8gp I'm sure there are many schools of thought regarding this topic. I know as I have aged that I need to break a sweat and get warmed up and then spend a little time stretching and working mobility prior to tackling an intense workout. My warm ups often utilize bodyweight exercises to help prime the muscles and joints. I certainly don't disagree with what you are saying, but I do believe a warm up will look different depending on ones body, past injuries, etc. Fitness is a process of finding what best works for you whether it's nutrition, workout style, or warm ups. Cheers!

[@Obama354]

My upper back/spine hurts a lot when I jump repeatedly by jumping rope can anyone help?

[@Obama354]

I have proper form too^

[@Jump15official]

I would get it checked out by a doctor to be on the safe side.

[@Obama354]

Jump 15 - Jump Rope Fitness thanks 🙏

[@Jump15official]

Sorry I can't help more. Your back is a big deal and you want to make sure you take care of it bud! Hope it's nothing big and you can continue jumping🤙

[@daresiblings_official3055]

Does jump rope really helps to have a weight loss for teen ?

[@Jump15official]

It can help anyone lose weight. Of course nutrition is the biggest factor when it comes to weight loss or gain.

[@lyricsforever6663]

Is it ok if I just do rope skipping everyday and not do other workouts will it be effective?

[@Jump15official]

Ya you can definitely get in better shape just doing that. Remember nutrition plays the biggest role👍

[@lyricsforever6663]

@@Jump15official does it also burn arm fat? Some ppl recommend me to lift weighting but I wanna know if it burn arm fat

[@Jump15official]

@@lyricsforever6663 you can't spot reduce fat. When you lose fat you will lose it everywhere. Lifting weights doesn't hurt as muscle helps build your metabolic rate, which means you will burn more calories in a day with more muscle.

[@rahulr8090]

Does jump rope cause achiles tendonitis

[@Jump15official]

I haven't heard of anyone developing that, but it could. Anytime you do a new exercise/increase the amount your doing it to quickly/repetitive actions combined with the first two, it may result in an overuse injury such as tendinitis. If your experiencing pain, give it a rest until it no longer hurts and gradually get back into it.

[@rahulr8090]

@@Jump15official thank you for a quick reply😊

[@michalcienki]

I know it's one year old post, but I can confirm you can have Achilles tendonitis - I started to feel pain in one of my Achilles just after first or second ever jump rope workout after I bought it. I ignored it at first, and jumped two days after, and then again within next few days. After that, I was constantly feeling pain, especially when walking on stairs or squating. When I was moving my ankle, I could literally hear my tendon screeching when it was quiet enough! I stopped jumping for around 3 month, now it is okay for me to do such workout again and I am very happy with it.

[@geninadana8519]

This would be so much better if you actually incorporated in seconds/minutes to the warm up so people could follow along. :)

[@Jump15official]

I plan on doing an updated one that will be exactly that👍

[@carlus6432]

Dang Mark Rober I didn’t know u were a coach

[@Jump15official]

🤣

[@bungyplumb8865]

1:08

[@skilluber]

1:10 note for me

[@Unknowngidda]

1:10 tap

[@sseemm9860]

watching this after i pulled a muscle while skipping

[@Jump15official]

Bummer, Hope you heal up fast!

[@000djw000]

That pre workout is my whole workout lol

[@Jump15official]

It's just a starting point. Keep at it and your stamina will get better.🤜

[@converter]

the "stretching" should be after not before

[@Jump15official]

That is the principle to follow for lifting, not cardio. It your calves or achilles are sore, I would definitely do some sight stretching as you warm up or after warm up.

[@riverman8891]

Mine is 1 minute 40 seconds, rest 20 seconds. Just like that until 1 hour. Cool?

[@Jump15official]

That's hardcore, but awesome work brotha!🤙

[@Tippi.k]

I jumped rope everyday for 20-30mins for a week and got these goddamn shin splints cuz my dumbass didnt take warmup into consideration

[@Jump15official]

Don't worry, I'm dumber lol when I started I went through 3 bad bouts of shin splints before I learned.....actually at that point I think I just developed bullet proof shins😆

[@Ilchino1]

Aside from the warm up, 30 minutes is insanely long for jumproping

[@Tippi.k]

Meat to please you I did 1min on 30sec rest intervals so it’s not continuous heh

[@KuntalSil]

Jump rope itself a warm up exercise, there are no need to warm up before you start jump rope. This information in this video is wrong. Other things you show are good and informative. I also jump rope for many years and upload my recent videos on my channel you can verify me. I am not joking.

[@Jump15official]

You always want to warm up before doing an intense workout. Did you watch the video? I use the jump rope in my warm up. This is all about warming up your muscles, joints and breaking a sweat before you get after it to avoid injury. Good luck with your channel my friend🤙

[@KuntalSil]

@@Jump15official Many many thanks bro.

[@mo7ebtalbarsa]

Starts 1:10

[@evie4005]

1:16