Jumping with Bad Ankle ROM?

[greenplant2017]

In the Women's book, Lyle recommends jumping for pre-menopausal women, however, my dorsiflexion is awful and I wonder if it would be advisable for me to do it even if I can't really get my knee over my ankle for what would likely be proper jumping form.

[holly70]

So you are saying you don't have the mobility to squat?

Wouldn't want to suggest that you injure yourself, but I don't believe you have to jump from a squat to stimulate the bone thickness which is what I think you are referring to.

If your concern is about ROM/balance vs. some kind of injury concern then you might try jumping while using TRX ropes to hold on to.

I've done it. Can't say I enjoyed it. And happen to have a DEXA scan before/after that period of training that showed I had an increase in bone density @ 45 IIRC.

I was doing other weight training, so no reason to think it was just the jumping, but kind of interesting since I had very good bone density to start with.

You can also work on mobility if that is a concern. Even if you are an old lady it can be improved with consistent effort.

[lylemcdonald]

Originally Posted by greenplant2017

In the Women's book, Lyle recommends jumping for pre-menopausal women, however, my dorsiflexion is awful and I wonder if it would be advisable for me to do it even if I can't really get my knee over my ankle for what would likely be proper jumping form.

when you say awful how much are you talking about? If you can bend your knee even slightly, that's enough to jump. If you can't, you shouldn't be able to walk unless it's lock kneed.