I recommend doing 3 of these sessions per week and slowly increasing intensity and duration levels every 4 weeks to allow the knee joint to stabilize while the supporting muscle groups are strengthened. Initially, a delicate and low-intensity (100-120 RPM) bounce step is the best rope jumping technique for rehabilitation. However, once the knee joint is strong enough to comfortably manage your body weight, you can incorporate low levels of jump rope training (ideally on a high-rebounding surface) to enhance the rehabilitation process. As with other physical activities, rope jumping is not recommended while you are undergoing the early stages of an injury healing process. In addition to contributing to speed and explosiveness, these muscles also support ligaments and tendons that stabilize the entire knee structure, including the patellar tendon. In addition to minimizing ankle injuries, rope jumping also strengthens the calves, quadriceps, hamstrings, and glutes. Aim for low impact, low height, and short contact with the jumping surface. Then switch to rope jumping as a graded exercise for improving proprioception and strength in the feet, ankles, knees, wrists, and shoulders.
When rehabilitating injury in the ankles, feet, or knees, first try a lower-impact activity such as the stationary bike, swimming, or jogging in order to build some strength. This strategy-strengthening muscles and muscle groups that support injured joints, tendons, or ligaments-is practiced in most rehabilitation programs. Strengthening these supporting muscle groups reduces injury risk and contributes to recovery after injury. Rope jumping strengthens muscles that support the tendons and ligaments of the knees, feet, and ankles.
Rope jumping has been used as a rehabilitation exercise for injured athletes searching for a progressive method to get back in shape while minimizing impact. In sports, of course, injuries are eminent and usually result from muscle overuse or imbalance, poor technique, trauma, poor nutrition, fatigue, or lack of concentration. Rope jumping has always been a great tool for rehabilitation because it involves synchronizing and combining many movements for improved strength, conditioning, and flexibility. This is an excerpt from Jump Rope Training-2nd Edition by Buddy Lee.