Jump Rope With Flat Feet (5 Helpful Tips)

Feeling discouraged that you’re jumping rope with flat feet?

Don’t worry! The secret is to copy the jump ropers with arched feet.

Keep reading for our tips on how to jump rope with flat feet.

a woman in black tank top and black shorts
Photo by Tima Miroshnichenko on Pexels.com

Tips For Flat Footed Jump Ropers

Follow these tips if you want to jump rope, but you have flat feet:

  • Get Shoes With Arch Support
  • Jump On A Softer Surface
  • Jump On The Balls Of Your Feet
  • Stretch After Jump Roping
  • Take A Break From Jump Roping

Get Shoes With Arch Support

First, get shoes with arch support.

According to Crossrope, arch support is one of the main points to consider when buying a pair of shoes for jump roping.

The shoes should also have good cushioning to reduce the impact of the ground on your ankles and knees.

Jump On A Softer Surface

Next, jump on a softer surface.

This could be gym turf or a yoga mat, instead of a hard surface like concrete.

In the boxing gym, we recommend that you use proper boxing shoes on a mat that will absorb maximum shock.

Doing this will reduce the impact on your heels, ankles, and knees.

It will make your jump roping much more comfortable, so you’ll be able to skip for a longer time.

Jump On The Balls Of Your Feet

Next, jump on the balls of your feet, rather than your heels.

When you land, land quietly and minimize the height of the next jump.

This will make it easier for you to use the balls of your feet by reducing impact when you land.

After a while, jumping with your full weight will take a toll on your ankles and knees.

Stretch Before And After Jump Roping

Next, make sure to stretch before and after an intense jump rope session.

Warming up beforehand prepares your muscles and reduces your risk of injury.

Focus on stretching the ankles and calves; these take the heaviest beating while jump roping.

When you’re home, try the RICE method: rest, ice, compress, and elevate to reduce pain and inflammation.


Take A Break From Jump Roping

Lastly, take a break from jump roping if you feel discomfort or pain in your feet.

Pushing yourself too hard can lead to injury and will keep you from getting better.

As you spend more time boxing, you’ll find that recovery will play a big part in your growth and progress.

Learning how to master jump roping is a long-term process.

Do You Have Flat Feet?

flat feet
Image via AFACC

Flat footed people have little to no arch between their toes and heel.

People with flat feet may or may not experience pain, depending on the cause of their flat feet.

One way to tell if you have flat feet is to wet your feet and walk on a surface that will leave a mark, like concrete.

If you have regular arches, you will only see the partial mark of your toes and heel.

However, if you have flat feet, you will see the full mark of your foot.

foot imprint
0 (regular feet) to 3 (flat feet).

Another way to tell if you have flat feet is to look at the sole of your shoe.

If your soles are just as worn in the inside, compared to your toes and heel, then that is a sign you have flat feet.

Of course, these aren’t definitive tests and you should visit a podiatrist to make sure.

There are many possible reasons why you have flat feet.

According to Advanced Foot and Ankle Care Centers, for kids, it could be that the foot’s arch hasn’t developed yet or heredity.

According to Orthopedic and Sport Medicine Center of Oregon, for adults, it could be a result of a collapsed arch, increased weight with age, arthritis, or overuse.

Does It Matter If You Have Flat Feet?

While jump roping is great training for athletes, it can be tougher for those with flat feet.

Explosive athletic movements come from the balls of the feet rather than the heels.

It can be harder for you to use these movements if your heels are glued to the ground.

If you jump flat footed, it can put greater strain on your ankles and knees.

This comes from your legs taking the full impact of the whole foot hitting the ground.


Conclusion

With these tips, you can jump rope comfortably with flat feet.

There’s no need to fix your flat feet or to think that jump roping isn’t right for you.

Just remember to know your body and do what you can to keep jump roping in the long run.

If you’re having trouble deciding what boxing equipment to get, check out these articles: