What should I do if my calf hurts when jumping rope? Calf muscle pain after jumping rope, can you co

Lack of exercise, muscles are easily fatigued. If you keep doing it, you'll improve your muscles' tolerance. Exercise lies in perseverance, and it is not enough to be exposed to the cold.

Skipping rope actually puts a lot of pressure on the leg muscles, and after the symptoms of muscle pain appear after exercise, do not stop physical exercise, but should continue to exercise, which will help eliminate muscle pain as soon as possible. It's just that the intensity of the exercise can be smaller, the time can be slightly shorter, do more stretching exercises, and persist for a few days, and the pain symptoms will disappear. Otherwise, if you stop exercising, you may still experience the same symptoms and recover relatively long even if the pain goes away.

When you start to practice skipping rope, you should start with a slow jump for 30 seconds or only 30 jumps, and then gradually extend the time until you jump continuously for 3 minutes. After jumping 3 sets, rest for 1 minute. Then take turns jumping on one leg and take a deep breath to relax your shoulder, arm and leg muscles.

I think you will be as uncomfortable as you when you first exercise, but you must persevere, persistence is victory!

When you jump rope, be careful not to touch your toes, and use your toes to get a lot of exercise in the calf 3 headps.

Be careful to use the heel or the ball of the foot.

But if you don't get sore, you can try flattening your legs and pulling your toes with your hands, similar to when you have a cramp.

This stretches your overstretched calf muscles.

The pain is normal, that's muscle fatigue, nothing is wrong.

It would be nice to rest more.

Jumping rope is a great aerobic exercise that can increase lung capacity. Of course, jumping rope will strengthen your calf muscles, but don't worry if you do a short leg stretch after each jump. For example, a leg press or something will do.

In fact, there is no hard and fast rule on how many jumps per day, the frequency of jumps per minute generally does not depend on your personal system, if you are a beginner, try to control the number and frequency to reduce injuries, but if your goal is to ** at least 30 minutes each time.

Normally, jumping rope requires frequent use of calf muscles, and it is very good that you massage and stretch your calves.

If it is very sore, take a day off, but still massage the legs, stretch, etc.

It can be every other day, every two days. In the early stage, it may be caused by insufficient muscle mass and endurance in the calf.

After a period of time, jumping every day will not be too much of a problem.

Good luck!

5. Leg pain after skipping rope is generally good for 3-5 days.

Most people will feel less pain after about 3 days, and the pain will basically disappear after 5 days. However, some people still have obvious pain on the third day, mainly because they did too much for the first time. This is also a normal case of shrugs.

Warm up

Before jumping rope, it is best to move the whole body, especially the relevant parts, such as shoulders, arms, wrists, ankles, to avoid sprains, contusions, etc., and carry out appropriate warm-up exercises to make the body enter the state.

Choose the right location

Skipping rope should choose a relatively open, flat place, such as playgrounds, squares, parks, etc., and choose a lawn with moderate softness and hardness. Wooden floors and dirt floors, do not choose narrow, uneven roads, and should not be too the ground, on the road, so as not to cause ankle injuries.

Choose the right shoes

When skipping rope, try to wear less, it is best to wear sportswear or light clothing, the top should be short, do not wear long coats, windbreakers, shoes should choose oil elasticity, soft texture, light weight soft-soled cloth shoes or sneakers.

Control the amount of exercise

Skipping rope time, the amount of exercise should be gradual, people who have just learned to skip rope, should choose the number of times they are in age, 20-30 years old jump 110-130 times, 30-40 years old, jump 90-100 times, 40-50 years old, jump 80-90 times, over 50 years old, jump 70-80 times, when the body gradually adapts to the rope skipping exercise, you can extend the rope skipping time as appropriate, increase the amount of exercise.

Jump rope correctly

After starting to jump rope, the speed varies from slow to fast, step by step. To relax the muscles and shut down, the toes and heels should be used at the same time to prevent sprains, fat and middle-aged women should use both feet to rise and fall at the same time, at the same time, the jump should not be too high, so as not to hurt the joints due to too much weight, in addition, people with serious heart, liver, kidney and other organic diseases should not jump rope.