Vibration plates are popular fitness devices that can help promote lymphatic drainage and decrease swelling. Their vibrations cause small muscle movements that help the lymph fluid move more freely through your system.
One study indicated that whole-body vibration (WBV) training improves cognitive function among healthy adults, but other studies had differing findings due to differences in testing methodologies or participant ages.
What is a vibration plate?
Vibration plates are platforms designed to deliver mechanical energy directly into your body when you step on them, inducing mechanical stimulation by stimulating muscles, increasing circulation, helping with weight loss or improving balance and bone health. Not only are vibration plates popular among fitness enthusiasts but they’re also often recommended as aid for recovery from conditions like lymphedema and lipedema.
According to research, vibration devices emit vibrations that force muscles to contract and adapt in similar fashion as exercise. One study demonstrated how vibration therapy reduced nerve pain for people living with cancer while others have shown how whole-body vibration therapy increases muscle strength, mass, and function.
As it lacks well-designed studies, it can be hard to reliably ascertain whether vibration plates live up to their claims. Many studies focus on one factor like blood flow or their ability to reduce stress hormones without considering other elements that contribute to these results.
Importantly, experts emphasize that one session on a vibration plate won’t provide as many benefits as regularly engaging in resistance or cardio exercises – to maximize results they recommend combining it with healthy eating plans and engaging in resistance or cardio activities as part of an overall fitness regime.
Vibration plates have long been touted as being effective at helping users regain lost bone density, increase muscle mass and promote weight loss. Though research on these devices remains limited, one 2015 Menopause Review article and one 2020 study from Journal of Manipulative and Physiological Therapeutics both concluded that whole-body vibration could help increase balance and bone strength; though further rigorous clinical trials must take place before drawing definitive conclusions about them.
Though vibration plates offer many potential advantages, not everyone should use one. Vibration plates should be avoided by those with balance issues, seizures, heart disease arrhythmias and pacemakers as these conditions could make users dizzy or lightheaded while using it. Furthermore, pregnant women and those suffering from osteoporosis or conditions that cause nerve damage such as neuropathy should avoid using such machines.
How does it work?
Use of a vibration plate can stimulate muscle contractions in your legs and feet to move lymph fluid more smoothly through your system, helping reduce fluid build-up that causes swelling and discomfort in arms and legs. Vibration plates also promote circulation which may reduce symptoms such as cold feet or ankles.
Vibration also creates mechanical skin massage, aiding lymphatic systems. Many individuals suffering from lymphedema, lipedema or any condition causing fluid retention have reported improved balance after using a vibration plate.
Recently, researchers studied the impact of multidirectional stochastic vibrations applied horizontally on laboratory animals’ skin blood microcirculation. Results demonstrated that such vibrations caused dye accumulation to increase in lymph nodes, suggesting they stimulated superficial lymphatic system.
Can it help with lymphedema?
Vibration plates can help stimulate and promote lymphatic drainage, helping reduce excess fluid buildup in the body and helping with conditions like lymphedema or lipedema that result in swelling. Furthermore, vibration therapy can increase bone density and muscle strength for overall better health benefits.
Studies of whole-body vibration’s effects on musculoskeletal systems have been the primary focus, yet research is slowly uncovering its positive impact on brain health as well. Studies have revealed how WBV can activate immune cells and reduce inflammation; encourage blood flow; enhance nutrient delivery, support muscle growth/recovery processes as well as support muscle growth/repair processes.
WBV’s lymphatic drainage effects rely on creating shear stress on vessels, leading to release of nitric oxide that opens capillaries and increases blood flow. Coupled with mechanical skin massage induced by vibrations, these effects make WBV an effective treatment option for treating vascular diseases including chronic leg syndrome.
To maximize the benefits of vibration plate lymphatic drainage, it’s recommended that you use your machine 3-5 times each week for 10-20 minute sessions. Beginners may benefit from shorter initial sessions before gradually progressing towards longer and higher intensity ones as their bodies adjust.
When purchasing a lymphatic vibration machine, be sure it has adjustable intensity levels so you can tailor each session specifically to your needs. Furthermore, oscillating or vertical vibrations are particularly useful in stimulating lymphatic system health and encouraging lymphatic drainage.
While vibration therapy may help to decrease lymph fluid buildup in the body, it isn’t a complete cure for lymphedema; for optimal results it should be combined with other therapies like compression garments and manual lymphatic drainage.
Do vibration plates work if you just stand on them?
Social media users have recently expressed a great deal of excitement about vibration plates – exercise machines that vibrate rapidly. Vibration plates offer full-body vibration training by forcing muscles to contract and relax rapidly to stimulate subconscious muscle activation for muscle building, fat loss and balance improvement. Vibration plates may also aid lymphatic drainage but this remains unclear depending on their use – some users simply stand upright on them, while others go further by engaging in exercises like squats or push-ups on them.
However, if you suffer from lymphedema or chronic swelling, it’s essential that you consult with a healthcare provider prior to using a vibration plate. As its movements can disturb and make uncomfortable the area around the vibration plate’s movement. You should aim for 10-14 minutes daily or every other day use for maximum results.
Short contractions of muscles also produce a pumping action, helping move lymph fluid through channels more effectively and altering pressure of tissue to dislodge any clots that might be contributing to lymphedema. Furthermore, vibrations may also boost metabolism while exercising so you burn more calories than simply standing still on a platform.
Vibration plates could also help promote bone density. One study on sheep found that 20-minute bursts of vibration increased bone density by around one third compared to those who didn’t experience vibrating treatment; other studies, however, have been less promising.
As evidence supporting vibration plate therapy is mixed, it may be worthwhile considering it as part of your lymphedema or chronic swelling self-care routine if you have difficulty moving around on your own. To start out properly using vibration therapy machines it would be advisable to find a physical therapist to guide and ensure correct usage; additionally it’s a good idea to check in with your physician if you have any cardiovascular or circulatory conditions, pregnancy, or have recently undergone surgery before beginning this treatment plan.
