Every day we use a system of bones, ligaments, tendons and muscles in our feet to get where we need to be. Deterioration in foot health and function can lead to loss of quality of life, as noted in a study published in Scientific reports. Fortunately, jumping rope is a great way to challenge your feet to improve foot strength and mobility. The action of jumping rope requires a quick bounce with the feet and helps the feet gain strength.
Our arches absorb shock and provide balance and stability as we move. Stiff arches can cause foot pain and a decline in our balance and stability (via Health line). Reactive strength is about your body’s ability to react to a change in footing, such as when you’re walking over rough terrain or encountering an unexpected obstacle in your path. Improved reactive strength can help reduce the risk of injury and can reduce the risk of falls as we age.
In a study on skipping rope published in the International Journal of Sport and Performance Physiology, researchers asked runners to jump rope two to four times per week for a total of 10 to 20 minutes per week for 10 weeks instead of their normal five-minute warm-up before exercise. After 10 weeks, the jump rope group experienced gains in jumping ability and reactive strength in the feet, and they had a decrease in arch stiffness.
It’s encouraging news that you can improve your overall foot health by adding as little as 10-20 minutes of skipping rope each week!
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