Jumping rope is one of the best foot exercises that you can do regularly for staying healthy but why do my feet hurt when I jump rope. If you jump rope the right way, you’d be able to make your feet stronger, reinforce your torso and lower body, and boost cardiovascular health. On the other hand jumping rope incorrectly makes you vulnerable to hurting your feet or aggravating an existing foot condition.
Additionally, you could experience pain in the feet while jumping rope if you suffer from a foot problem like plantar fasciitis, shin splint, or metatarsalgia. Wearing tight-fitting or ill-fitting footwear or having a congenital foot defect such as a flat foot could also hurt your feet.
You can follow certain tips to prevent yourself from tripping or falling when you jump rope besides using the appropriate leaping method. Moreover, you can use numerous medical devices to deal with the foot pain that results from your rope jumping sessions.
Why Do Your Feet Hurt When You Jump Rope?
Many people feel pain in the arch, toes, heel, and other areas of their feet while jumping rope. More often the reason behind experiencing pain is that most people are not used to supporting body weight using their feet. That the arch of your feet drops is a noticeable sign you’re unable to disperse your body’s weight throughout the feet.
After all, most of us are not used to doing routine activities by moving or standing on our toes. There are many other reasons why people sense pain in their feet during or after a round of jumping rope.
1. Using Improper and Ill-Fitting Footwear
Many individuals find it more convenient to jump rope barefoot while a good proportion cannot perform without putting on shoes. Jumping barefoot may be practicable if the surface or ground is perfectly flat and smooth. If you’re performing a jump rope warm-up on an exercise mat or pad then also can do without shoes.
However, you must wear sports shoes (cross-trainer shoes for instance) if you’re leaping on a hard or concrete surface. You put undue pressure and stress on your feet, especially the bones while jumping rope, running or striding. When you leap and land on the surface, your feet receive the impact of your entire body.
So if you’re not wearing proper footwear that fits perfectly, furnishing solid support and padding, you’re always at risk of injuring your feet. Putting on athletic or sports shoes helps in offering extra support to your feet, thereby making jumping rope easier and more enjoyable
2. Foot Conditions and Defective Foot Structure
Underpronation (where your body weight shifts to your feet’s outer edges) or overpronation of the feet (your feet rolling or turning inside) can cause pain during jumping. Several other foot abnormalities including but not limited to tarsal tunnel syndrome (metatarsalgia), hammertoe, and the bunion can inflict pain while jumping rope. Rheumatoid arthritis, sciatica, and osteoarthritis can aggravate pain in your feet when you jump rope.
3. Foot Injuries
If you have a torn ligament or tendon, or a fractured bone in your feet, your feet will hurt during jumping rope. Foot issues like Athlete’s Foot, plantar fasciitis, bursitis, and shin splint can lead to acute pain and soreness when you jump or run.
Use the Following Tips for Relieving Foot Pain Arising From Jumping Rope
There is a correct or proper way of jumping rope like all other types of workout or physical training programs. So if you’re not applying the right technique while performing this foot exercise, you could suffer a fall or trip. And that in turn means you could end up hurting or injuring your feet.
Jumping rope is a low-impact exercise that doesn’t cause undue stress on your feet provided you follow the right method. Despite being a low-impact and safe training activity, there’s always the risk of injury when jumping rope. Therefore you should make the most of the right jumping method to minimize the chances of injuring your feet or other parts of the body.
For instance, you should try to leap on your feet’s midsoles to disperse and scatter the impact uniformly throughout the body. Not leaping over 1 inch off of the surface, and remaining erect on your toes (for cushioning the impact) is another practical tip. Following are some other tips you can use to your advantage for maintaining stability and dissipating weight evenly while jumping rope:-
- Put on cross-trainer shoes or running shoes for neutralizing the impact from jumps and preventing chances of injuries
- Limiting the jumping session to 5 minutes at a time
- Warming up before the workout (doing a jumping rope warm-up is perfect)
- Roll out a mat if you’ll be jumping on a concrete or hard surface
- Keep your feet erect but flexible rather than making them stiff and look straight ahead before you jump
- See to it that your knees are turned outward or positioned over the feet so that your arches do not drop inwards when you land
- Keep all your toes above the ground, remain steady for at least 20-25 seconds, and breathe slowly before you start
- Make sure that you position yourself in a
Use ProPlantar™ Night Splint for Getting Relief from Foot Pain
ProPlantar™ Plantar Fasciitis Night Splint is one of the most effective medical devices you can choose for managing foot pain. The Plantar Fasciitis Night Splint from ProPlantar.com is a premium quality product that helps correct your feet’s alignment and prevent injuries. These night splint also comes in perfectly handy for keeping overnight cramps at bay and getting relief from muscle pains.
The ProPlantar™ night splint offers you relief from pain and discomfort that you experience because of foot conditions like Achilles tendonitis and plantar fasciitis. This brace will come to your aid when you suffer from pain due to an injury or sprain you receive while exercising or doing normal activities. The Night Splint by ProPlantar.com can be used by those suffering from:-
- Bunion
- Bursitis
- Plantar Fasciitis
- Tarsal Tunnel Syndrome
- Drop Foot
- Foot Defects
- Runners Spasm
Salient Features of ProPlantar™ Night Splint:-
- Ideal for both sexes
- Fits on either foot
- Supremely adjustable
- Made from breathable and lightweight fabrics
- Usable round the clock