Jumping rope for the pelvic floor - harmful or helpful?
25/02/2025 by Nils Holten
Jump rope & pelvic floor: What you need to know
Jumping rope is an intense workout that improves strength, endurance, and coordination. However, not everyone can jump right in – the pelvic floor muscles play a crucial role. Here you'll learn what to pay attention to and how to safely integrate jumping rope into your training.
What kind of strain is placed on the pelvic floor?
When skipping rope, the jumping movements repeatedly place stress on the pelvic floor. This can lead to problems such as incontinence or an uncomfortable feeling of pressure, especially for women after pregnancy or people with a weakened pelvic floor.
Who should be careful?
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Women after childbirth (especially in the first few months)
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People with pelvic floor weakness or incontinence
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Overweight people, as the pressure on the pelvic floor is increased.
How can you protect your pelvic floor?
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Pelvic floor training : Before jumping rope, the pelvic floor should be strengthened. Exercises such as Kegel exercises or targeted core training can help with this.
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The correct technique : Jump with slightly bent knees, use an upright posture and jump only a few centimeters off the ground.
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The right rope : A lightweight rope like the Everjump Speed Ropes can help you perform smoother movements. Additionally, interchangeable weighted ropes allow you to adjust the difficulty to your fitness level.
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Good shoes : Cushioned sports shoes reduce impact forces and protect the pelvic floor.
Can skipping rope actually be good for the pelvic floor?
Yes, with the right preparation, skipping rope can help strengthen the deep muscles and thus also the pelvic floor. A progressive training structure and the combination with targeted pelvic floor exercises are crucial.
Conclusion
Jumping rope is a great workout, but it's not suitable for everyone. Those with pelvic floor issues should first build stability through targeted training. With the right tools, like the individually adjustable Everjump ropes, you can make your workout safer and more effective.
