A rope adjustor and a wearable item. The rope adjustor includes a base, a rope reel, a first linkage portion is arranged on the rope reel; a rotation-stopping tray, the rotation-stopping tray is arranged on and connected to the base, and the rope reel is arranged inside the rotation-stopping tray, a first rotation-stopping portion is arranged on one side of the rotation-stopping tray away from the base; and a rotatable cover, the rotatable cover is arranged on and rotationally connected to the rotation-stopping tray, and the rotatable cover is insertably connected to the rope reel, and one side of the rotatable cover facing the rotation-stopping tray is provided with a second linkage portion and a second rotation-stopping portion, the first linkage portion is cooperated with the second linkage portion, and the first rotation-stopping portion is cooperated with the second rotation-stopping portion.