Jump rope during pregnancy: Is it safe?
As a pelvic floor physical therapist, I have many women ask about when to stop specific exercises during the length of their pregnancy. They want to know if they can still lift weights, run, or jump and when it is considered unsafe for them to do so. In this blog we will explore jumping rope during pregnancy. Is it still safe to continue into the 1st, 2nd, and 3rd trimesters?
The short answer is yes…
First things first: Safety during pregnancy is important and any concerns should always be communicated with your healthcare provider. In the absence of red flags or limitations, maintaining an exercise routine is not only safe but actually recommended for both mom and baby’s health.
According to the American College of Obstetricians and Gynecologists, women in uncomplicated pregnancies should get at least 150 minutes of moderate-intensity aerobic activity every week.
Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing. Jump rope during pregnancy is an excellent option and therefore is generally safe to do as long as symptoms do not arise.
Pregnancy brings about various physical, physiological, and hormonal changes that affect the entire body, including your joints and pelvic floor muscles. Jumping rope, on the other hand, generates ground reaction forces—forces exerted on the body when landing—that are roughly twice your body weight. Together, these factors could elevate the risk of pelvic floor issues such as urinary and fecal incontinence or pelvic organ prolapse during pregnancy.
As pregnancy progresses, your center of gravity shifts, so it's important to adjust your activities and posture accordingly. Pay attention to your gait, posture, and balance to avoid injury, and stop if you experience any bleeding, pain, discomfort, urinary or bowel leakage, or a feeling of pelvic heaviness.
It’s advisable to either stop or adjust your jump rope routine if symptoms do arise. Consulting a physical therapist with experience in treating pregnant individuals (but more importantly, ACTIVE pregnant individuals) can help you assess whether jump rope during pregnancy is suitable for you.
Ideas for modifications if symptoms arise:
Double-unders → single-unders
Reduce the amount of time jumping (1min intervals→ 30-45 seconds)
Reduce the height of the jump (You only need to jump as high as the thickness of the rope—that means just a small lift off the ground)
Counter supported high knees
Accessorize with strengthening calves, quads, and glutes
At the end of the day, these modifications will only take you so far if symptoms continue to worsen. At that point, it becomes crucial to get evaluated to see why symptoms are worsening.
A pelvic rehabilitation program can help get you back to doing the exercises you want to do. Research has shown that individuals with weakened pelvic floor muscles may experience discomfort or leakage during high-impact activities like jumping rope, as the muscles struggle to maintain control under the increased pressure.
Therefore, physical therapy would be a great option to understand which muscles need help with strengthening and how to do so while staying active and not stopping the things you love.
Pregnancy comes with a variety of physical changes for women but the reality is that women should continue doing everything that they were previously doing regarding exercise. In the absence of pain, symptoms, or limitations given by a healthcare provider, jump rope during pregnancy is a great and safe option.
Looking for pelvic floor physical therapy in Jacksonville Beach, FL?
If you’re looking for personalized, one-on-one sessions to address your pelvic floor concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing pelvic pain, pelvic heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.