Unveiling the Truth About Vibration Plates: Do They Really Work?

March 26, 2024

by Jackie Wicks

Medically reviewed by: David M. Joyner, MD, FACS

If you’ve been looking into building your physical fitness, you might have heard about a vibration machine and vibration training. It’s a growing trend in health and wellness circles that’s endorsed by athletes, coaches, sports therapists, rehabilitation therapists, and many other experts in the fitness industry.

Despite all the buzz, you may still be wondering—what is a vibration plate and are they a gimmick?

It’s a fair question. How can something as simple as vibration lead to improved strength, muscle endurance, bone and joint health, and better balance and coordination? But the science is clear: Vibration training can provide all these benefits and more. Here, we’ll take a deep dive into the facts about vibration training so you can see for yourself whether a vibration plate is right for your fitness regimen.

Debunking Myths About Vibration Training

Despite its growing popularity, misconceptions about vibration training persist. Here, we’ll unpack the top three myths about whole body vibration, or WBV, and look at what the science says about each.

Myth #1: Vibration Training is a Gimmick

For many people, the first thing that comes to mind when they hear the phrase vibration training is an old-timey weight loss gimmick. You may have even seen sepia-toned photos of a vibrating belt jiggling the midsection of a hopeful dieter.

But vibration training has come a long way from those old vibrating belt machines, and modern vibration plates are anything but a gimmick.

Numerous studies have found evidence that vibration training can be used as a tool by healthcare providers in their programs to address symptoms associated with various conditions such as:

Back pain
Loss of muscle tissue
Loss of strength and coordination
Low bone mineral density
Symptoms of neurological disorders like Parkinson’s and cerebral palsy

We’ll dig into the research in more detail below. For now, let’s continue our myth-busting with…

Myth #2: Vibration Training is Unsafe

Some forms of mechanical vibration come with safety concerns. For example, overexposure to high-frequency vibration from heavy equipment (such as jackhammers and farm equipment) can lead to nerve damage and back pain. For this reason, some people worry that vibration training could be dangerous.

However, when performed correctly, for most people, vibration training poses no more risk than any other activity. As always when engaging in any form of new exercise, one should consult with their doctor or other health care provider.

Myth #3: Vibration Training is Only for Athletes

Vibration training is widely used in sports medicine, but you don’t need to be an elite athlete to reap the benefits. Research has shown that whole body vibration can be a valuable training tool for a wide range of individuals, including:

Fitness enthusiasts looking for a boost to their workouts
Older adults who want to restore mobility and balance
Anyone who wants to redevelop strength, flexibility, and coordination

Understanding Vibration Training

So the myths are incorrect, but the question remains: Do vibration plates really work? The answer is yes—in fact, medical practitioners have used vibration as a supportive tool for physical wellness for centuries. Even the ancient Greeks and Romans seem to have used vibration for health and healing.

To understand the science behind WBV, we must look at how the human body responds to pressure or vibration.

When the body is exposed to vibration, it causes the muscle fibers to contract and relax rapidly to maintain stability. As you probably know, muscle contractions cause the body to create new muscle tissue. But muscle contractions also put pressure on the skeletal system, which causes the body to respond by creating new bone tissue. With time, this tool can help address symptoms of low bone density and can help restore strength and stability.

Types of Vibration Training

Vibration training can be performed in different ways:

Whole body vibration (WBV) – WBV involves standing, sitting, lying, or performing exercises on a vibrating platform. As the machine vibrates, it forces the muscles to make constant micro-adjustments to stabilize the body. This can cause additional muscle strengthening during regular exercise, build bone and joint health, and relieve pain.
Part-body or localized vibration – With this method, vibration is applied to a specific body part. Massage guns are a familiar example of localized vibration training in action. Vibration plates can also be used for localized vibration by resting a specific body part, such as the calves, on the platform.

Safety of Vibration Training

Like any exercise or fitness protocol, vibration training must be used correctly for safety and effectiveness. For healthy individuals, a vibration plate is a safe addition to a workout regimen. However, if you have certain health conditions, you shouldn’t use vibration training without the guidance of a physical therapist or other healthcare provider. Some of these conditions include:

Pregnancy
Diabetes
Epilepsy or other seizure disorder
Joint replacement
Pacemaker or other heart condition
High risk of clotting

The above list is not intended to be exhaustive, and again, users should consult their own health care practitioners for specific advice.

Research and Studies on Vibration Training

Vibration training has a long anecdotal history of effectiveness, but there’s also a significant body of scientific literature to back it up. Researchers have investigated the use of vibration to address symptoms of arthritis, back pain, osteoporosis, sports injuries, conditions like cerebral palsy and Parkinson’s, and much more.

Vibration Plate Benefits in Fitness and Recovery

Clinical research has found that vibration can enhance fitness in a variety of ways, including:

Muscle strengthening – Performing exercises with vibration causes the body to recruit more muscle fibers than traditional exercise. For example, a meta-analysis of 13 studies concluded that WBV led to significant improvement in knee extension dynamic strength, leg extension isometric strength, and measures of leg muscle strength such as jumping height and sit-to-stand movements.
Preventing muscle soreness – A study on 32 healthy adults found that the use of WBV prior to a workout resulted in lower creatine kinase levels and sensitivity and lower muscle soreness post-exercise.
Recovery after injury or surgery – Many sports therapists use vibration training as a supportive tool to help patients with recovery and pain relief following injury or surgery. In fact, studies have found that vibration training is “extremely beneficial” for recovery after ACL injuries or reconstruction.

Health and Wellness Advantages

Vibration training can offer broader health benefits as well. Numerous studies have explored the use of WBV for a range of health impacts, including:

Circulatory health – Vibration has been shown to increase blood flow to the skin and muscles in multiple studies, including research on patients with impaired circulation due to diabetes.

Pain relief – This is one of the most well-documented effects of vibration training, with the International Journal of Sports Physical Therapy concluding that evidence “strongly supports” the use of vibration platforms as a supportive tool in programs aimed at addressing discomfort.

Improved motor function – A 2021 literature review found that WBV could be used as part of a comprehensive approach by healthcare professionals to support individuals in managing symptoms associated with conditions like stroke.

Practical Applications of Vibration Training

Luckily, it’s easy to get the benefits of body vibration training simply by incorporating a vibration plate into exercises you already do at home.

Vibration Training Exercises

Many exercises can easily be adapted for use with a vibration plate. Here are three basic vibration plate exercises which can be tailored to your individual fitness level and personal health goals:

Squats – Standing on a vibration plate, place your feet hip-width apart. Then, bend your knees and sink your hips back into a sitting posture. Keep your chest lifted and knees tracking straight over your toes.

Planks – Planks can be performed with either your hands or forearms resting on a vibration plate. In a straight-arm plank, extend your arms with your hands directly under your shoulders. In a forearm plank, keep your elbows under your shoulders. Always keep your core muscles engaged and your tailbone tucked to keep your lower back protected.

Lunge – Standing in front of your vibration plate, step forward and place one foot on the platform. Lean forward over your bent leg, extending your rear leg in a straight line. Don’t allow the knee of your bent leg to extend over your toes. Return to a standing posture, then repeat with the opposite leg.

Integrating Vibration Training into Wellness Routines

Incorporating vibration training into your wellness routine is as easy as 1, 2, 3:

Choose quality equipment. For safety and effectiveness, vibration plates should oscillate at a low frequency (between 30-50 Hz) and move in multiple directions.
Start slow. If you’re new to vibration training, begin with shorter sessions and build up gradually. As little as 10 minutes is a good starting point for most people.
Listen to your body. Everyone’s body responds differently to vibration, so pay attention to how you feel during and after a workout. If a move causes you pain, don’t do it. Vibration exercise should be challenging, not painful.

User Experiences and Testimonials

Users of whole body vibration devices like the Power Plate report benefits of increased energy, improved strength, pain relief, help with weight loss, and more. Here are the actual experiences of real-life users from every walk of life:

Vibration platform as a fast loss boost – A vibration plate can add more intensity to your regular exercise routine. As Kaki M. left in their review, “By incorporating the Power Plate Move into my workout routine, I can work smarter not harder. Being able to do a complete workout in 20-30 min makes exercise compliance a breeze.”

Vibration for recovery – Many individuals find vibration training helpful for recovery from injury, and other conditions. PGA Tour Player, Craig Barlow, said ”I have been bothered by various injuries throughout my career on the PGA TOUR. Because of this, I started using the Power Plate to improve my flexibility, increase my strength and rehab a wrist injury.”

Help for neurological diseases – Karen Bloom, a physician specializing in Physical Medicine and Rehabilitation said, “ It [Power Plate] will be useful… in decreasing the rate of deterioration in progressive neurological diseases such as Multiple Sclerosis and Parkinson’s Disease. I can testify to its effectiveness as I am a Power Plate owner and user.”

Discover a New Dimension in Fitness With Power Plate

As you can see, vibration training is not a fitness fad or gimmick. Hundreds of scientific studies have found that whole body vibration is a simple and effective tool to add to your wellness routine.

Power Plate is the only vibration platform on the market that uses patented 3D motion technology for maximum effectiveness. With Power Plate, you can harness the power of vibration training at home to reach your health and fitness goals faster than ever before.

Sources:

Austin Sports Medicine. The historical evolution of the therapeutic application of whole body vibrations: Any lessons to be learned? https://austinpublishinggroup.com/sports-medicine/fulltext/asm-v1-id1003.pdf

Clinical Rehabilitation. Effects of whole body vibration on pain, stiffness and physical functions in patients with knee osteoarthritis: a systematic review and meta-analysis. https://journals.sagepub.com/doi/10.1177/0269215514564895

Clinical Rehabilitation. The effects of whole body vibration therapy on bone mineral density and leg muscle strength in older adults: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/21849376/

Disability and Rehabilitation. Vibration therapy role in neurological diseases rehabilitation: an umbrella review of systematic reviews. https://www.tandfonline.com/doi/abs/10.1080/09638288.2021.1946175

Frontiers in Bioengineering and Biotechnology. Effects of local vibration with different intermittent durations on skin blood flow responses in diabetic people. https://www.frontiersin.org/articles/10.3389/fbioe.2019.00310/

International Journal of Molecular Sciences. Bone Control of Muscle Function. https://www.mdpi.com/1422-0067/21/4/1178

International Journal of Sports Physical Therapy. Vibration therapy – A clinical commentary. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528696/

Journal of Athletic Training. Whole-body vibration and the prevention and treatment of delayed-onset muscle soreness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017487/

Journal of the Canadian Chiropractic Association. Effects of local vibration therapy on various performance parameters: a narrative literature review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6319432/

Mayo Clinic. Is whole-body vibration a good way to lose weight and improve fitness? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/whole-body-vibration/faq-20057958

Medicine. Whole-body vibration training and bone health in postmenopausal women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6112924/

Neuropsychiatric Disease and Treatment. Vibration therapy in patients with cerebral palsy: A systematic review. https://pubmed.ncbi.nlm.nih.gov/29950843/

Power Plate. Celebrity Testimonials. https://powerplate.com/pages/celebrities

Power Plate. Customer Reviews. https://powerplate.com/pages/reviews

Power Plate. Practitioner Testimonials. https://powerplate.com/pages/practitioners

Scandinavian Journal of Work, Environment, and Health. Transmission of vibration in the hand-arm system with special reference to changes in compression force and acceleration. https://www.sjweh.fi/show_abstract.php?abstract_id=2820