Jumping rope is a great way to improve your fitness, burn calories, and fit in a fun workout. As you practice your jump rope skills and reach your fitness goals, you feel on top of the world. But, an injury can set you back and leave you feeling disappointed. If you feel a sharp pain in your shins or aches in your legs while jumping rope, the pain can keep you from getting an effective workout. Your possibly suffering from the common Shin Splints.
Thankfully, there are multiple ways to treat shin splints from jumping rope. From simple, at-home remedies to check-ins with your doctor, you can resolve shin splints and get back to working out. There are also several ways to avoid injury when jumping rope and prevent shin splints from occurring in the first place.
Just below we are going to teach you how to cure shin splints from jumping rope.
Can Jumping Rope Cause Shin Splints?
Jumping rope is an effective workout that gets your heart pumping and burns calories. However, the exercise does put some strain on your legs. Any high-intensity workout has the potential for causing injury, including jumping rope. It is possible to experience shin splints from jumping rope, especially if you are new to the workout or prone to shin splints.
Shin splints involves pain in your lower leg, typically the front of your leg between the knee and ankle may ache or have a sharp pain Sometimes Shin Splints can be referred to as medial tibial stress syndrome. Shin splints can occur when people participate in physical activity, including jumping rope. If the pain is severe enough, you may have to stop your activity and recover. Over time, repeated stress on the legs can cause shin splints to reoccur faster.
When shin splints affect an individual, the force on the shin causes swelling muscles, pain, and inflammation. Severe shin splints or repeated occurrences can potentially lead to bone fractures as well. If the body is given enough time and rest, it can often repair shin splints on its own. If an individual does not allow their body to rest, the shin splints can worsen.
How to Avoid Shin Splints from Jumping Rope?
There are ways to avoid shin splints when jumping rope. While repeated, strenuous activity has the potential to lead to shin splints, you can reduce the risk of incurring shin splints while you jump rope. Proper form and technique are the best ways to mitigate your risk of developing shin splints.
For those who are new to jumping rope, it is important to take your time and learn each skill the correct way to prevent injury. If you have been jumping rope for a while, avoid pushing yourself past your limits. Steady, consistent practice can help you build your skills and stamina without causing harm or injury to your body. Implement the following strategies to avoid shin splints while jumping rope.
- Pay attention to your body. If you notice abnormal pain or muscle soreness, slow down or check in with your doctor. Modify your workout to meet the needs and limits of your body.
- Jump on the right surface. Jump ropes are convenient because you can exercise almost anywhere. However, the surface you jump on can impact your muscles. Reduce your risk for shin splints by jumping on a softer surface.
- Wear the right shoes. Your shoes should protect your feet and absorb the shock while you jump. High-quality, durable shoes can help you stay comfortable and avoid injury.
- Modify your jumping volume. The amount of time you spend jumping rope and how often you jump rope can impact your health. Too much jumping volume can lead to shin splints, especially for those who are new to jumping rope. It is important to start your training slowly and increase your intensity over time.
- Warm up and cool down. Like all exercises, a warm up can help prepare your body to jump rope. It only takes a short warm up to get your heart rate up, increase blood flow, and prepare your muscles and joints. After your workout, do a quick cool down to promote repair.
Treatments for Shin Splints from Jumping Rope
If you experience shin splints from jumping rope, there are several options available for treatment. While it is always a good idea to check in with your doctor, minor injuries can usually be managed at home. If pain or abnormal discomfort occurs while jumping rope, stop the activity immediately and monitor your health. Continuing to work out while in pain can lead to more severe injuries.
If you are impacted by shin splints, your doctor may recommend elevating your legs. Ice packs can help reduce swelling, and anti-inflammatory medication can help relieve pain. Your doctor may also recommend wearing compression bandages to help with pain and inflammation or using a foam roller to massage the area.
Once your pain has subsided and you feel back to normal, check with your doctor before resuming your workouts. Jumping rope with shin splints can compound the pressure on your shins, leading to more painful injuries or bone fractures. If you want to resolve shin splints quickly, listen to your body and treat the injury fully.
Do Shin Splints Hurt When Jumping?
Yes, shin splits hurt when jumping. If you continue exercising, the end result will lead to tenderness and pain along the inner side of your shinbone and swelling in your lower leg. The pain might stop when you stop exercising.
Reasons people get shin splints is basically because their effect on the ground is excessively high.
Shin split pain strikes an individual during and after physical activity. It is a common workout injury that affects athletes who engage themselves in running or jumping sports. In addition, shin splints may be heightened by foot conditions.
Sometimes, exercising frequently can become a problem if athletes do not reduce their workout routines.it should be noted that you must not exceed more than a 10% increase in frequency, duration, and intensity of workouts per week. People heal at different proportions, but 3 to 6 months should be good.
Fastest Way to Cure Shin Splints
There is no specific time for split shin to heal because it depends on the person with the injury. Most times, split shins heal on their own. Possible ways of curing shin splints faster are:
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Resting your body
To cure shin splits you need to rest your body for a while. In other words, take a break from intense workouts because it needs a lot of time to heal.
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Using ice blocks for shins
For suppressing the swollen shins, you need to use ice blocks on it. Most athletes use it after engaging in intense sports or workout. Ice blocks is another way of curing shin splits.
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Using shoe insoles for shoes:
Shoe insoles or orthotics are shoe inserts that helps you when your arches collapse or flatten when standing up.
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Anti-inflammatory pain killers
Lastly, we all know about anti-inflammatory pain killers and the impact it can have to help cure pain. Most athletes use this pain killers to subdue pain such as shin splits injuries. Pain killers like ibuprofen, naproxen, or aspirin helps with pain and swelling.
Note, it is advisable to visit the doctor for prescription because these drugs have side effects.
You’ll know they’re fully healed when your leg is free from strains and flexible. You can easily jump, jog and run without pain.
Why Do my Shins Hurt After Jumping?
Reasons why your shins hurt while jumping could be due to different circumstance. Jumping too high might be a reason but there are more to be discussed in the article. They include:
Jumping too high:
Your shins will hurt when you jump extremely high. The reason why your shins split is due to the high level of jump. In other words, if you jump higher than your capabilities, you might escalate the effect on your feet, ankles, and shins that causes shin split.
Jumping frequently:
You should avoid jumping all the time. It’s necessary to take breaks like a day or two off workouts, to avoid fatigue. It is advised to jump three times a week if you are a beginner.
Not warming up:
Most of the time, athletes warm-up before any workout routine. By doing this, you are preventing injuries. A lot of beginners ignore this routine and end up having shins splits.
Hard surface:
Another reason why my shins hurt while jumping is due to hard surfaces. As a beginner, you have to build your legs first, because you could have shins split jumping on hard surfaces. It is advisable to get a rubber mat to jump well on.