Can jumping rope affect the knees?

One of the most frequent doubts when jumping rope is the impact it exerts on the knees. Is it harmful? Here we detail it.

Last update: October 14, 2021

There are those who avoid jumping rope because they consider it an exercise that affects the health of the knees. In fact, some claim that its practice causes pain in these joints. Nevertheless, the cause is not usually this activity as such, but some mistakes that are made when doing it.

On the contrary, including this exercise in the training routine can have interesting benefits in weight loss, balance and metabolic health. Are you interested in knowing more about it? Below we will tell you under what conditions it can be harmful.

Reasons why jumping rope can affect your knees

First of all, it is essential to break a widespread myth; jumping rope does not hurt the knees. In fact, a recent study released through Gait & Posture determined that this exercise causes a lower load on the knees compared to the running.

Added to this, its practice also supposes a higher caloric expenditure (up to 30% more), which translates into additional metabolic benefits. So when can it be bad for joint health?

Pre-existing illnesses or injuries

One of the reasons that jumping rope can affect the health of the knees is because there is an underlying disease. Whether it be arthritis, ligament wear or bone problems, they are conditions in which jumping or repetitive movements are not convenient.

When there is a previous knee arthritis, jumping rope could lead to increased pain.

Wrong technique

As we have mentioned, the sport itself is not usually the reason why knee discomfort is suffered after jumping. The problem, most of the time, lies in how it is done. Improper technique causes a greater impact on the joints.

Often, beginning jumpers jump too high and hit the ground instead of doing light, nimble jumps. This is something that must be corrected with practice, as it will be decisive in reducing the risk of injury.


Sometimes, with the aim of improving physical endurance and sports results, some people fall into overtraining. However, due to the impact and repetitive movements, this situation suffers the joints.

In turn, it causes increased muscle fatigue, which later compromises performance. It is best to do it in a moderate way and leave room for rest.

Hard surfaces

The space chosen to jump rope also affects its effects. When the surfaces are too hard, the impact is stronger each time the feet land on the floor.

Therefore, it is advisable to jump in places that cushion the jumps a bit, such as a wooden floor or a basketball court. Even if it is not possible to have this type of space, you can opt for a mat.

How to prevent knee discomfort when jumping rope?

The best way to avoid inconveniences after jumping rope is by implementing preventive measures. In this sense, it is necessary to identify if there is any illness or injury that could prevent the correct execution. If so, it is best to find other ways to play sports.

Since it can be difficult to do the jumps correctly at first, it is advisable to have the accompaniment of a professional trainer. This will be able to orient towards more precise jumps, in a level according to the physical state. Other tips are as follows:

  • Keep the rope low: This means that the jumps will be light, without raising the feet excessively. A slight jump is enough to mitigate the impact on the knees.
  • Find a suitable surface: As we have commented, we must look for spaces that cushion the jumps in a certain way. A firm mat or yoga mat can work.
  • Choosing a suitable footwear: It is not advisable to wear flat shoes to do this exercise. Given the impact it brings, it is best to opt for those shoes designed for running. These have arch support and other features that ensure comfort and safety.
  • Training frequency: Beyond training for long periods or every day, what matters is to maintain an effective routine. There is no use spending a lot of time training if in the end your muscles and joints are damaged. You have to take time to rest, 2 or 3 times a week. It is also good to progress gradually with the exercises, depending on your physical condition.
  • Stretch and heat: stretching and warm-up exercises prepare the body for more strenuous activities. This optimizes performance and reduces the chances of injury. Therefore, before starting to jump, you can dedicate a few minutes to these activities.
Several factors influence the effect of rope exercise on the body. It is convenient to preheat and regulate the intensity.

Jumping rope brings interesting benefits

There is no evidence to show that jumping rope on a regular basis affects knee health. On the contrary, it has been determined that it is an activity that causes a lower impact compared to other disciplines, such as running.

The most interesting thing is that it optimizes energy expenditure and contributes to greater fat loss. A) Yes, both weight and health tend to improve. Without a doubt, it is a fun form of physical activity, easy to practice and with important benefits.

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