Can you jump rope without shoes?

Jumping rope without shoes is something you’ll see a lot of people doing and recommending, and although it has some purported benefits, it’s important to understand the risks first before trying it.

Most people spend the majority of their lives in shoes or trainers, and with this comes a lot of padding and comfort. Very few spend significant amounts of time barefoot, let alone exercising this way. A simple question to should ask yourself is - would you go running without shoes? If not, why not? It’s the same for jumping rope.

In jump rope, the primary action is bounding. This is where the person ballistically (explosively) jumps up and down on the balls of their feet without letting their heels touch the ground in between reps. Because of this, constant tension is applied to the tendons in the calves and the tendons which run along the bottom of the feet in the arches. If a jumper has muscle tightnesses, then the sudden intensity of jumping barefoot can result in foot pain. Plantar fasciitis (inflammation in the arches at the bottom of your feet) is a painful ailment which many suffer from yearly. It can take a long time to go away (sometimes becoming chronic for months or years) and can easily be exacerbated through excessive over-training and lack of a regular stretching routine.

All that said, gradually introducing barefoot jump rope can help build up the strength in your feet which has some potential health benefits by exposing the tendons to a great load than they’re used to. However, it’s important to be mindful of volume - gradual means gradual.