I recently started skipping rope and like almost everyone i got excited about it and skipped too much. My advice to beginners: 1) get a beaded rope (slower, doesn't tangle, easier to time jumps and feel the rope) 2) make it the right length (watch video on it--- usually its your height + 3feet, if you step on the rope with both feet and pull it up the rope(not the handles) should come just around your sternum) 3) skip EVERY OTHER day 4) dont skip more than 3minutes total at first weeks 5) skip 20-30seconds per set with 2-3minute or more rest between sets 6) build up over weeks and u can add sets and increase set time 7) also NO TRICKS. just do the basic bounce with 2 feet at once until your bones, ligaments, tendons, muscles strengthen. Doing tricks will involve putting all your weight on one foot which will totally mess you up at the beginning. 8) do other activities to get in shape like walking while you are building up your body to jump rope.
This was super useful! Straight to the point, answered all my questions thoroughly and helped me get a sense on how to strengthen and slowly get back into jumping rope. Exactly what I was looking for
I was looking for that kind of video . Thank You So Much Ma'am. I've done everything consulted to orthopedics , physiotherapist but you are the one who helped me alot... I'm suffering from last 1.5 months nothing changed. Now I'll follow you and see what happen. Thank You for this information. Namaste 🙏
Very good info. That said, since my specific issue is a chronic Achilles bursa inflammation, there is little to no training or plyometrics that addresses the bursa. Very frustrated that after being in a boot for 4 weeks, it feels better...until I use it. 🙃
Super informative! Thank you! Have niggly Achilles and skipping really aggravated both so this is very helpful! Also on the inside and outside of the leg, near the foot were inflamed too. I do have Haglunds deformity too, which doesn’t help I don’t think! Do you have any videos on the strength training/pylometrics by any chance ? Would be super useful to see a progressive rehab from yourself. Better than any physio I’ve seen and seen a few! Thank you! 💚
Glad it was helpful! Plyometrics: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LHcwBWREVUA.html Strength training: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bzyH5NxWV-8.html
@@clarity2115 omg same!! when i jump rope it disappears and when i am walking i dread to take my next step. it's been two days now since the pain started and 3 days since i started jumping rope lol. and now i have to take a week or two off cause of this, just when i got addicted to jumping rope ughhh. how is your leg now?
@@garvitsharma491 my legs still seem okay, still a bit stiff/painful but literally disappears as soon as I walk around and warm up. I've been jump roping around 15 minutes a day consistently on it though haha
Any chance you could do one of these for running? Obviously running aggravates the injury but I would appreciate guidance in how to really reintroduce running into the rehab process, esp at later stages. Cheers!
Already done a few 😀 Here's one about how to introduce it: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-979YRkBKm6o.html And one more: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5HZ-bRLqSvQ.html
That depends on why it is aggravating it - for instance - if it is that it is aggravating it because you've overdone it, then you need to rest it and do less and also less often. - If it is aggravating it even if you don't do much jumping rope, then you likely need to first build more strength and endurance through heavy strength training + plyometric exercises
I'm a 70 year old man that began jumping rope about a couple of months ago. I stopped immediately when I felt pain in Achilles. It is still somewhat sore 2 months later. Have not started back jumping. Is this normal?
Hi John, Achilles tendons are slow healers because they are made up mostly of collagen fibres. As we get older, it also then slows our recovery rate. So it is normal to still have some discomfort at this point. But you need to also be doing exercises to strengthen your tendon and restore it to it's pre-injury strength (and beyond, if you want to jump rope). I have just made a video about treating Achilles tendonitis in people over age 65 - if you don't feel like watching he whole thing, jump to the last section about treatment - it may be of use: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Izn9uANuGQ8.html
No, it does help and it may sometimes irritate it further. Here are two videos you may find useful: - About ankle braces: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vDf6Bgs7sA4.html - About Compression socks or sleeves: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CJm5wynYdS0.html
In the acute case should I start to slowly introduce running again when there's no sensation anymore that something is going on in the achilles or can I start when there's still some stiffness in the morning? My achilles got a bit angry with me doing way too much mountain climbing in addition to my usual trailrunning in the holidays two weeks ago. I'm quite fit, never had any problems with my achilles up to this point, I'm not the slowest of walkers and walking doesn't make it worse even tough there's some hills where I live (it feels uncomfortable walking uphill tough). I'd give it at least a month in total before putting a higher load on it again, just wondering how long it can take for the stiffness and the little bits of light pain here and there to disappear. It seems to already be a bit better in the morning and after phases of inactivity during the day. I just don't want to start too early and disrupt the healing process.
It is really difficult to answer when I don't have a full grasp on your whole situation and have not tested your Achilles with loading tests etc. The rule with rehab and exercise is usually that an activity is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours With running, it is really best to test a walk-run rather than continuous run during early stages - you can find more videos on running and Achilles pain here: ru-vid.com/group/PL1sDnegMCeAT7BxfDNtAQ9dUzL8jVbjq7
Difficult to answer because it depends on your fitness and your body's own ability to recover. A safe way to start would be to give at least 2 days rest to start. Then you can either decrease or increase it from there depending on what you observe.
1 eeek ago i was jumping rope and i felt the snap sound in the back of my right achilles. Went to the hospital and the dr said theres no rupture and discharged me, he even said could resume skipping! I have decided to rest it for at least 2 weeks to see how it feels. I have had no bruising or swelling, just a sharp pain when walking sometimes. No pain when pressing the tendon though and i can do heel raises with no pain. Im unsure when to startjumping rope again! I used to do this exercise 2/3 times a week. Do you have any suggestions or opinion for my situation ?
You need to go and consult a different doctor because that advice is not right for Achilles tears. This video will provide some guidance: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-40ytqVSXLJg.html This playlist has specific videos for complete and partial tears: ru-vid.com/group/PL1sDnegMCeASVkEkkQVimA2OsHdPJzAuy
