Quick Question: Do Vibration Plates Actually Do Anything?
If your TikTok algorithm knows you’re into fitness, I’m willing to bet you’ve been served some videos about the benefits of vibration plates in the past few months. Creators claim the compact devices are great for everything from toning your legs and promoting lymphatic drainage to aiding with muscle recovery after workouts. All that from standing on a vibrating platform for a few minutes a day? Sounds pretty good to me. But if I’ve learned anything from being chronically online, it’s that products that promise to provide a ton of benefits at once are usually too good to be true. (Plus, it’s worth noting that social media is full of pseudo-experts who are usually trying to sell you something.) So, before you subscribe to the latest TikTok wellness trend, it’s a good idea to see what actual experts with legit credentials and no ulterior motives have to say about it. With that in mind, I asked some experts with backgrounds in sports medicine, exercise physiology, and physical therapy for their takes on whether vibration plates are worth adding to your workout routine. But before we get into that, let’s break down exactly what these devices are and how they work. Related StoryHere's What Mindful Drinking Really MeansWhat are vibration plates? Vibration plates are a type of exercise equipment. Simply put, they’re raised platforms that emit vibrations to trigger your body’s balance reflexes and engage the muscles that prevent us from falling over, explains Jeanne M. Doperak, DO, a primary care sports medicine physician at the University of Pittsburgh Medical Center. She says it’s similar to standing on a rocking boat, where you’re engaging your whole body to stay upright. You can do exercises like squats, lunges, and planks on a vibration plate, or simply sit or stand on it, adds Winnie Yu, PT, DPT, CSCS, a sports physical therapist and certified strength and conditioning specialist. Do vibration plates work? The answer depends on what kind of results you’re looking for. “A big take-home point is that these devices are not a substitute for a traditional exercise program that should include some cardio, strength training, and stretching,” says Dr. Doperak. So, if you’re someone who never works out and you’re hoping that standing on a vibration plate for 10-15 minutes a day will give you a six-pack, you’re probably going to be disappointed. The same goes for if you’re interested in using a vibration plate to help with muscle recovery and reducing soreness post-workout. While there may be some benefits, you’re better off sticking with recovery methods like applying heat, using a compression device, or hitting the sauna, which have stronger research behind their effectiveness, says Ashton Dobbins, M.S., an exercise physiologist and the founder of Team Ascend.All three experts emphasize the fact that a lot of the goals you’re probably looking to achieve with a vibration plate can be accomplished through better (and often cheaper) methods. But vibration plates actually can provide some benefits. More on that below. CentralITAlliance//Getty ImagesWhat are the benefits of vibration plates? While vibration plates aren’t a magic bullet for exercise and recovery, they do have some science-backed benefits. Here are the four main ones you might experience while using a vibration plate: Amplified workoutsIf you’re bored with your current workout routine, or you’re feeling ready for an additional challenge, it could be worth adding a vibration plate into the mix—especially if you’re someone who mostly does at-home workouts or you have access to a vibration plate at your gym. Doing strength exercises like squats and planks on a vibration plate makes you engage your core more than you would if you were doing them on solid ground. “Since your body is lightly moving in space, your trunk and core-stabilizing muscles will be trying to keep your body balanced,” Yu explains. That said, she recommends starting slow and just stretching on a vibration plate first until you get used to it—especially if you don't have great balance. From there, move on to static holds like planks or squats, and get comfortable with those before you try any one-legged moves, like lunges. Injury recovery Vibration plates can also be a good option for people who are recovering from certain injuries—particularly lower body injuries. “This is a more suitable piece of equipment for people who are unable to perform exercises with higher intensity,” says Yu. Basically, they provide a way for you to get some movement in and start working on your balance when you can’t do much else yet. Keep in mind that vibration plates should be part of a larger rehab plan though, not the only exercise you’re doing, adds Dr. Doperak. And, as with returning to any form of movement after injury, it’s important to talk to your doctor before trying a vibration plate. Better balance “By exercising or even static standing or sitting on a vibration plate, you can improve your body’s proprioception,” says Yu. Proprioception is just a fancy term for your body’s ability to sense where it is in space, which impacts balance. The vibrations stimulate sensory receptors in your muscles and joints, which can help to improve that bodily awareness over time, she explains. Yu recommends starting on a low setting—especially if you plan to exercise on the plate—since the higher the setting, the harder it’ll be to balance. If you have significant balance issues or you’re prone to falls, you should talk to your doctor before trying a vibration plate, says Dr. Doperak. They’ll be able to suggest extra precautions to prevent falls or give you some alternative balance exercises to try. Lymphatic drainageSince vibration plates promote circulation, they can also stimulate lymphatic drainage. A 2021 study published in Medicine & Science in Sports & Exercise found that using a vibration plate for just three minutes significantly increases blood flow. And that increase in blood flow makes it easier for lymph (aka excess fluid) to move through the body and ultimately get filtered out. If you’re experiencing swelling and fluid retention in your legs after a workout or a long flight, using a vibration plate might help with that via lymphatic drainage, Yu explains. Important note, though: In that study mentioned above, the researchers found that exercising for a few minutes actually promotes circulation more than using a vibration plate does. So, if you want those lymphatic drainage benefits, you might be better off just going for a walk around the block or doing some jumping jacks. What does standing on a vibration plate feel like? To answer this question, I decided to try a vibration plate. And honestly, it’s a pretty weird sensation. I tested out the LifePro Waver Mini and stood on it for five minutes to see how it felt at speeds 1, 20, and 50 (there are 99 speed levels total). Even on the lower levels my whole body jiggled, and it kind of tickled—but it was pretty easy to stand. Every ten levels or so, the shaking was noticeably faster.Once I got above level 30, I noticed that my legs started to itch, which is a pretty common occurrence (just take a peek at Reddit and you'll see people chatting about it). According to the vibration plate brand LifePro, that happens because of the increased blood flow you’re experiencing. At level 50, I could feel the vibration all the way up to my teeth, and I felt some tension in my lower back, so that felt like a good place to stop. Overall, I didn’t mind using the vibration plate, but I didn’t really feel any noticeable differences once I stepped off. But to be fair, I also didn’t use it for long. Should I get a vibration plate? Honestly, it depends. If you’re looking for a new way to get stronger, you can probably pass on getting a vibration plate—unless you’ve got money to blow or you’re super intrigued by the idea of trying one. “They are definitely not my first recommendation for clients because there are so many other smaller, more affordable, and more functional forms of fitness equipment out there,” Yu explains. But if you’re dealing with limited mobility due to injury or a medical condition, trying a vibration plate could be worth a shot (as long as your doctor okays it). They’re typically best for people who can’t do much else, because some muscle activation is better than nothing, Dr. Doperak says. Best Vibration Plates to Try...LifePro Waver Mini Vibration PlateNow 15% OffCredit: AmazonSoftGym Vibration Plate Now 10% OffCredit: AmazonAXV Vibration Plate Now 23% OffCredit: AmazonLifePro Rumblex Plus 4D Vibration PlateNow 15% OffCredit: AmazonRelated StoryHave You Tried One of These Wellness Trends???Kara Cuzzone is a New York City-based writer, editor, and artist. She has over seven years of experience covering health, wellness, and shopping-related topics for sites including Forbes, Cosmopolitan, Byrdie, Wondermind, and PureWow.
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