Do Vibration Plates Work?
The internet’s new favorite buzzy wellness contraption is on the rise- but is it worth all the hype?
What is a vibration plate?
A vibration plate, also known as whole body vibration (WBV) platform, is an exercise machine with a vibrating flat surface that you stand, sit, or lie on. Some people even use it to do exercises like squats or ab movements. The plate vibrates at high frequencies which stimulates rapid, involuntary muscle contractions also known as the Tonic Vibration Reflex (TVR), said to enhance workouts and aid in recovery.
What are the benefits of regular use?
Bone Health
First and foremost, the most extensively researched benefit of WBV lies in bone health and bone density. Low intensity vibration creates high frequency mechanical signals in the body, engaging postural stability muscles in the same way that moderate exercise does without being invasive or exhausting. Studies have shown that this stimulates bone and muscle growth, which is particularly beneficial for those who are unable to exercise due to medical conditions (think bed rest, cancer treatments, etc). These folks who are not able to be active would otherwise see declining musculoskeletal health especially as they age, putting them at risk for bone density issues like osteoporosis, as well as increased muscle weakness.
Lymphatic Drainage and Circulation
Vibration therapy increases blood flow, which is crucial for delivering oxygen to all of our cells, keeping our organs functioning properly, and removing waste. The muscle contractions mimic natural movement and create subtle pressure changes in tissue. This acts as a pump for the lymphatic system- it doesn’t have its own pump and relies on movement for circulation. An optimized lymphatic system helps us with fluid balance, immune defense, fat absorption, and waste removal.
Balance and Coordination
A vibration plate creates instability, which fires our body’s proprioceptors (balance sensors) and sends signals to our muscles to adapt and stabilize. Over time, this strengthens the communication between the nerves and muscles. By repeatedly engaging these systems, we improve neuromuscular function and motor control. This is especially crucial for older adults or those who struggle with the vestibular system, helping with functional movements and decreasing the risk of a fall.
Weight Loss Support
Complementing traditional exercise and a calorie-controlled diet, WBV burns calories and increases metabolism. It activates muscle fibers that may not typically be firing up, which adds to a full-body workout experience. WBV also generates heat in the body (thermogenesis) which increases metabolic rate and allows you to burn fat more efficiently.
Who should avoid vibration plates?
Contraindications for WBV include those with cardiovascular conditions, medical devices, severe bone and joint issues, neurological conditions (think epilepsy, vertigo, etc), spinal conditions, and those who are pregnant.
