After skipping rope for over two months, I lost 40 jin... Recently, various weight-loss videos have surfaced online, sparking a trend of skipping rope for weight loss. Many netizens have joined in, posting daily updates.
Journalists interviewed multiple hospitals in Jiangcheng and found a noticeable increase in citizens suffering knee joint injuries due to overexertion and lack of experience.Yesterday, experts cautioned that skipping rope for weight loss should be done within one's limits, as excessive effort can easily cause soft tissue damage in the knee joint.
Knee Injuries from Arbitrarily Increasing Skipping Intensity
Over the past week, Ms. Wang, 32, experienced sudden swelling in her left knee that progressively worsened, forcing her to limp during her commute.Last week, she sought treatment at the Orthopedics Department of Wuhan Union Hospital. Associate Chief Physician Zhang Bo observed swelling in her left knee joint and suspected acute synovitis. Upon detailed inquiry, it became clear this was closely linked to her recent excessive exercise regimen.
Last month, while browsing short videos, Ms. Wang saw a woman sharing her weight loss journey: by consistently jumping rope for one hour daily, she dropped from 160 jin (80 kg) to 120 jin (64 kg) in two months.
She promptly ordered a jump rope online and, eager for quick results, set an ambitious goal of 5,000 jumps per session from the start.
After a week, she noticed a dull ache in her left knee but persisted, grinding through 5,000 jumps every morning. Within days, her knee became swollen and painful, making normal walking impossible.
Medical examination confirmed Zhang Bo's diagnosis: the knee swelling resulted from improper jumping technique and excessive exercise. Zhang Bo advised keeping the knee immobilized for two weeks while taking medication for the symptoms. Future workouts should be guided by professionals regarding both intensity and form.
Overweight Individuals Should Avoid Jump Rope Exercise
In recent months, numerous beauty enthusiasts have posted short videos online showcasing their weight loss through jump rope exercise, highlighting before-and-after body transformations. This has sparked a "jump rope craze," drawing many netizens to follow suit. A search on e-commerce platforms reveals a significant increase in jump rope sales over the past three months.
Zhang Bo notes that skipping rope can indeed aid weight loss and body shaping, promote balanced muscle development, and provide thorough exercise for the respiratory, cardiac, and cardiovascular systems. However, many patients seen in clinics for injuries resulted from blindly following trends or failing to control exercise rhythm and intensity, leading to knee and ankle joint injuries.
Zhang Bo recommends that individuals aged 20 to 30 without a history of knee injuries or pain may choose skipping rope for fat reduction. However, those over 40 are advised against it.Middle-aged and elderly individuals often have existing degenerative changes in their joints and lumbar discs, making them unsuitable for such high-impact activities.
Additionally, overweight individuals with a BMI (Body Mass Index) over 25 already place greater stress on their knees than those of normal weight. Adding the pressure from jumping rope could exceed the knee's tolerance limit, inevitably accelerating joint degeneration and injury.
Progressive Increases Are Fundamental to Exercise
What constitutes scientific and effective skipping? Zhang Bo emphasizes that gradual progression is key for any weight-loss method.
He recommends starting with slow jumps for 30 seconds or just 30 jumps, then gradually increasing the duration until you can jump continuously for 3 minutes. When jumping, lift your knees as high as possible and keep your body flexible. When swinging the rope, keep your wrists away from your body. After jumping, observe how your joints and muscles recover. Only if no knee pain occurs should you gradually increase the exercise intensity.
The most suitable surface for skipping is a medium-firm PU sports court. Avoid hard surfaces like concrete, tile, or marble. Wear soft-soled sneakers to minimize knee impact.