Local vibration therapy offers an innovative solution to expediting muscle recovery by minimizing post-exercise muscle damage. Unlike whole-body vibration (WBV), however, local muscle vibration only impacts soft tissues without stimulating cardiovascular systems.
Recent research has demonstrated that using a low-frequency massage gun with local vibrating pad significantly enhanced calf muscle function immediately and without overburdening muscles.
Improved Muscle Activation
Vibration can act as a mechanical stimulus that stimulates muscle spindles to increase their excitatory response and thus the strength of skeletal muscles. This effect may be the result of tonic vibratory reflex (TVR), which occurs when vibrations are applied to muscles. TVR is a proprioceptive spinal reflex which increases firing rate of Golgi tendon organ and decreases inhibitory signal from this nerve to motoneuron pool resulting in increased excitatory signal which in turn results in greater muscle strength without increasing work performed by muscles.
Studies examining the effects of local vibration therapy on muscle performance and recovery from exercise-induced muscle fatigue have provided insight into its effectiveness for improving function and reducing post-exercise soreness. Studies also demonstrate how local vibration therapy increases activation levels while increasing flexibility of muscles and ligaments structures, promotes blood and lymphatic fluid circulation around synovial joints, as well as alleviate joint capsule swelling/contracture.
One study that investigated the effects of local vibration training on cortical voluntary activation (VMA) of biceps and triceps muscles revealed that mechanical vibration enhanced both their amplitude and coactivation; suggesting it can boost resistance training’s effect in increasing muscle strength among older individuals with sarcopenia.
One study evaluated the effects of whole-body and local vibration therapy on patients suffering from chronic low back pain (CLBP). They discovered that both WBV and local vibration significantly improved VAS, NRS, and ODI scores for CLBP patients but not those in control groups; additionally, CLBP groups who received vibration experienced greater improvements in static and dynamic balance capability compared with controls.
Although these studies show promising results, there was substantial variation across trials due to factors like age, duration of intervention and vibration pattern. Some researchers also employed different sham/control groups that may alter results.
Increased Muscle Strength
Local vibration differs from whole body vibration (WBV) in that it only stimulates afferents that activate muscle spindles, leading to only weak activation of muscle fibers due to lower frequency and amplitude vibration stimuli. Therefore, local vibration can be used effectively without changing training volume or increasing load on muscles – an approach especially helpful for elderly individuals suffering from sarcopenia who have limited strength and mobility.
Studies have also demonstrated that local vibration therapy increases muscular endurance and power, similar to WBV but less noticeable due to vibration signals dissipating into unaffected tissues.
Local vibration stimulates muscle spindle afferents, sending feedback signals back to the central nervous system (CNS). This stimulation leads to tonic contraction from agonist muscles and reciprocal inhibition from antagonists; it also increases velocity for eccentric actions of these same muscles – an effect which may help explain why local vibration enhances strength-training exercises as well as jumps and sprints more effectively.
Studies have also demonstrated that vibration can speed up the time necessary to reach maximum strength and power after engaging in resistance exercise sessions, due to increasing nervous and cardiovascular system activity. Unfortunately, its exact mechanisms remain unknown but could include nerve growth-inhibition mechanisms.
Local vibration therapy appears to aid recovery from exercise-induced muscle damage. One study discovered that local vibration therapy significantly decreased levels of myoglobin, CK, and LDH in muscles post exercise when compared with control groups.
Vibration added to self-administered release techniques (such as foam rolling) can augment their benefits and help athletes reduce DOMS, pain pressure sensitivity and proprioception more efficiently, which in turn enables more effective training sessions while decreasing injury risks. Athletes may use vibration therapy during warmups before each workout period – however the duration and method of application will determine its most efficient usage.
Reduced Muscle Pain
Vibration therapy may work to stimulate bone-building cells known as osteoblasts in your body, leading to bone formation. Therefore, vibration therapy has often been referred to as “bone-building technology.”
Whole-body vibration therapy requires standing on a platform vibrating at a certain frequency and amplitude, while localized vibration therapy involves your therapist using a portable device over specific areas such as your calves, thighs or shoulders to stimulate specific muscles.
Studies have demonstrated the efficacy of local vibration therapy in relieving muscle pain. While results vary depending on where exactly the vibration device was applied, one team of researchers utilized a massage gun to apply vibration over quadriceps muscle of knee. They found that vibration reduced muscle pain while improving knee function – this marked the first time researchers had used such device specifically targeted quadriceps muscle treatment.
Recent research demonstrated how segmental vibration therapy, or “segmental vibration”, can effectively enhance power, flexibility and reduce self-reported muscle pain after exercise in healthy adults. Researchers discovered that when vibration was applied directly to specific muscle belly or tendon locations it increased torque development rate during dynamic exercises while decreasing perceived stiffness levels.
Vibration therapy has seen increasing attention as an approach for treating sports injuries, specifically back issues and muscle damage after exercise. Studies have examined its effects on performance measures such as muscle activation/stimulation/strength/power output as well as joint stability/flexibility / range of motion/range of motion.
Recent meta-analysis results indicate that vibration therapy can help decrease pain and improve lumbar function in those suffering chronic low back pain. However, researchers note that evidence may still be limited and more RCTs need to be conducted before making definitive statements regarding clinical relevance.
Vibration therapy is an efficient and safe way to increase muscle contractions, enhance balance and decrease pain after physical exertion or injury. Furthermore, vibration therapy can be used as part of a pre-exercise warm-up routine to enhance performance – particularly among athletes looking for ways to raise intensity with reduced effort or risk of injury.
Improved Range of Motion
Studies demonstrate the efficacy of local vibration therapy on muscle flexibility, range of motion and pain reduction after exercise. Unfortunately, research in this area is highly variable due to methodological variations such as type of stimulus used (WBV vs local VT), the amplitude and frequency settings on vibrators used as well as using sham controls – factors which may impact findings or interpretation of results.
Vibration has long been known to stimulate muscle fibers and enhance proprioceptive information from the musculoskeletal system to the brain. Local vibration therapy may further amplify these effects by directly impacting soft tissues in the area being stimulated, such as by placing vibrators directly on muscles or tendons.
One study examined the effects of both high- and low-frequency vibration foam rolling on quadriceps muscle. They discovered that low-frequency vibration was more effective at increasing flexibility and decreasing perceptions of tightness after exercise due to greater stimulation of afferent nerve fibers within muscles, helping block neurological “gates” associated with DOMS signals.
Traditional Chinese Medicine theory serves as the basis of local vibration therapy, an intervention mode aimed at relieving exercise-induced muscular fatigue by targeting related muscle groups and their acupoints. Three meridians were specifically selected during local vibration therapy sessions: the Governing Meridian, Foot Bladder Meridian and Hand Triple Yin Meridians.
WBV may help reduce pain and improve lumbar function, but it can also worsen muscle fatigue. A more effective approach may involve combining WBV with local vibration therapy for maximum effectiveness.
Mechanical vibration as an aid to muscle activation and strength is still relatively novel; only a handful of studies have explored its use thus far. To assess whether vibration induces beneficial changes to muscle activation, strength, joint flexibility/range of motion or range of motion measurements of participants enrolled in studies was examined for this review; on average all but one found improvement following exposure to vibration therapy.
