Jumping rope is a fun, economical and effective workout that can be used to strengthen the shins. Jumping rope began in about 1600 B.C. in Egypt and spread around the world. Since jumping rope is simple, functional and a natural movement for humans, it is used in sports, entertainment and rehabilitation.
Injury Prevention
Jumping rope can be used in treating shin splints and preventing other injuries. Dr. Miriam E. Nelson of Tufts University suggests that one of the seven most common reasons athletes get injured is because of weak and inflexible muscles. Shin splints are one of the most common injuries. Pain and inflammation in the shin can be caused by exercise and too much force on the shinbone and the muscles attached to the bone. Adding strength training and engaging in lower-impact exercise are two methods recommended to help prevent shin splints or other lower-limb injuries. Jumping rope is considered a low-impact exercise because the impact from each jump is absorbed by both legs and distributed evenly.
Strength Gains
Jumping rope builds strong shin bones, increases calf muscle endurance and helps overall leg coordination. Bones need physical stress to maintain density and strength. According to the Jump Rope Institute, jumping rope for 10 minutes at 120 rotations per minute, provides the same benefits as jogging for 30 minutes, playing 18 holes of golf or playing two sets of singles in tennis.
Rope Selection
Selecting the right jump rope can make your routine effective and enjoyable. The length of the jump rope depends on your height. Select the right jump rope by standing on the middle of the rope and pulling the handles up. The right rope should come to your armpits. Picking the right jump rope material depends on personal preference. Materials range from leather to beads.
Basics
Jumping rope on a shock-absorbent surface and wearing the proper footwear will help protect and strengthen your shins. For strengthening the shin, the best way to start is jumping rope for 30 seconds to one minute and taking equal lengths of breaks in between. Slowly increase the amount of time jumping rope and mixing up the different kinds of moves.
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