Top exercises to warm up your foot, ankle and shins to prevent jump rope injuries. If you deal with ankle stiffness or pain, there are many stretches that can help. Taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion and help improve jumping rope.
*Before getting started, be sure to warm up. Try 2 to 5 minutes of low-impact exercises, like walking or marching in place. You should also pay attention to any pain you experience while stretching. While you may feel sore from time to time, actual pain is something you should discuss with your doctor.
Single leg balance- Do this daily, and try to increase the number of seconds you can keep steady on each leg up to 60 seconds each
Standing heel lifts- Do 2 or 3 sets of 10 lifts each.
Toe raises and heel drops on a step -Do 2 or 3 sets of 10 lifts each
Ankle flexion- Do 3 sets of 10 flexes on each foot
Toe-heel walks- walk about 30 ft forwards on your toes then backwards on your heels- Repeat 3-5 times
Static lunges- Repeat 10 times, and do 2 sets.
Squat to toe raise- 10 reps 2-3 sets
Stretches for after or before jumping rope:
Heel rolls-help with range of motion- try doing 10 in each direction with each foot 2 sets each
Band stretch- try to hold for 30 seconds each leg
Standing calf stretch- hold for 30 seconds each leg
Downward dog- peddling feet for 30 seconds
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