Jumping rope for the pelvic floor - harmful or helpful?
25/02/2025 by Nils Holten
Jumping rope & pelvic floor: What you need to know
Jumping rope is an intensive workout that promotes strength, endurance and coordination. But not everyone can get started without hesitation - the pelvic floor in particular plays a crucial role. Here you will find out what you should pay attention to and how you can safely integrate jumping rope into your training.
What kind of stress does the pelvic floor experience?
When jumping rope, the jumping movements put repeated shock loads on the pelvic floor. Women in particular after pregnancy or people with a weakened pelvic floor can experience symptoms such as incontinence or an unpleasant feeling of pressure.
Who should be careful?
-
Women after childbirth (especially in the first few months)
-
People with pelvic floor weakness or incontinence
-
People who are overweight, as the pressure on the pelvic floor is increased
How can you protect your pelvic floor?
-
Pelvic floor training: The pelvic floor should be strengthened before jumping rope. Exercises such as Kegel training or targeted core training help with this.
-
The right technology: Jump with your knees slightly bent, use an upright posture and jump just a few centimeters from the ground.
-
The right rope: A lightweight rope like the Everjump Speed Ropes can help make smoother movements. In addition, interchangeable weighted ropes allow you to adapt to your fitness level.
-
Good shoes: Cushioned sports shoes reduce impact forces and protect the pelvic floor.
Can jumping rope even be good for the pelvic floor?
Yes, with the right preparation, jumping rope can help to strengthen the deep muscles and thus the pelvic floor. A progressive training structure and the combination with targeted pelvic floor training are crucial.
About Viktoria's short video: CLICK HERE
.
Conclusion
Jumping rope is a great workout, but it's not entirely suitable for everyone. Anyone who has problems with the pelvic floor should first build stability through targeted training. With the right tools, such as the individually adjustable Everjump ropes and a cushioning mat, you can definitely make your training safer and more effective.
The joint-friendly Everjump recommendation for your pelvic floor
Combine the dampening Evermat (absorbs shock forces optimally) with the light 125g rope for gentle jumps - or train with them Swing ropes (without rope) with reduced jump height.
