What are the Benefits of Vibration Plates?

Health Line

3 days ago

Vibration plates may help improve strength, balance, and bone density, relieve chronic pain, boost brain health, and contribute to weight loss. That said, more research is needed.
A vibration plate is a small platform device that you can stand, sit, or lie on. It moves in different directions to transmit mechanical energy in the form of vibrations through your body. This forces your muscles to contract as you try to maintain balance.
Using a vibration plate may have physiological and cognitive benefits because it can stimulate the muscles, promote blood flow, boost hormone production, and send mechanical signals to bone and connective tissue.
This type of therapy is known as vibration therapy. It may be a great form of exercise for people who have limited mobility, as it forces the muscles to work without much movement.
Keep reading to learn more about the possible benefits of vibration plates and how to start using one at home.
Types of vibration plates
There are four main types of vibration plates. They each differ in how they move, which can impact the direction, depth, and frequency of each vibration. This can affect the body in slightly different ways.
Linear: This vibration plate moves up and down vertically. The platform you stand on remains horizontal or parallel to the floor the whole time.
Pivotal oscillation: This vibration plate moves up and down like a see-saw. When one end is higher up, the other end is lower down.
3D/4D oscillation: This vibration plate combines the vertical movements of the linear plate and the see-saw movement of the pivotal oscillation plate.
Low intensity: This vibration plate also moves up and down vertically. It produces shorter, but faster movements than the linear vibration plate.
The vibration frequencies typically used on a vibration plate range from 12 to 90 Hertz (Hz), but experts found that frequencies higher than 50 Hz increase the risk of injury and other complications.
A healthcare professional or a physical therapist can help you decide which vibration plate is best for you and show you how to use it properly.
May strengthen bones
Vibration therapy may play a key role in managing bone conditions like osteoporosis by strengthening the bones and maintaining bone mineral density.
According to the Royal Osteoporosis Society, vibration therapy was first developed for astronauts. Researchers found that using a vibration plate for 10 to 20 minutes daily in space helped prevent bone loss.
This may be because vibration therapy affects the bones similarly to exercise. During physical activity, muscle tissue pulls on the bone, so the bone must work to keep it intact. This helps strengthen the bones.
During a vibration plate session, the mechanical energy also causes the muscles to act on the bones, mimicking this process. This may help strengthen the bones, but more research is needed to understand this process.
A 2023 review found that vibration therapy may help support bone health in other ways, such as by promoting:
blood flow to the bones
the natural production of osteoblasts, which are the cells that form new bone tissue
the production of human growth hormone, which plays a role in physical development
Vibration frequencies ranging from 20 to 50 Hz seemed to positively affect bone mineral density.
»More on this: Vibration therapy for osteoporosis
May help manage chronic pain
Chronic pain refers to pain that lasts longer than 3 to 6 months, most often affecting the joints, muscles, and bones. Some research suggests that using a vibration plate may help relieve chronic pain.
For instance, a 2023 review found that vibration therapy can help relieve, manage, and prevent chronic lower back pain by:
relaxing the lower back muscles
promoting blood flow to the joints
reduce swelling in the joints
activating and strengthening the trunk muscles
improving the body's awareness in space (proprioception)
improving the mobility and flexibility of ligaments and tendons
The researchers also noted that vibration therapy was an effective component of physical rehabilitation programs for some musculoskeletal conditions, stroke, and cerebral palsy.
Using a vibration plate may also play a role in managing neuropathic (nerve) pain. A 2018 study in 40 adults found that whole-body vibration therapy helped reduce neuropathy associated with chemotherapy without causing any side effects.
May boost strength and physical performance
Using a vibration plate could help boost muscular strength, mass, and function, and may be especially beneficial for certain populations.
A vibration plate forces the muscles to contract and adapt to resistance in a similar way to exercise.
However, vibration therapy sessions are usually around 15 minutes, and they require less impact and movement. This makes it a good muscle strengthening and functioning option for people with limited mobility and those with sarcopenia, a condition characterized by age-related muscle loss.
Despite these positive findings, research on the muscle building effects of vibration therapy is mixed. The effects also primarily impact muscles in the lower body and core, rather than the full body.
As such, it's best to combine vibration plate exercises with other types of exercise.
What exercises can I do on a vibration plate?
Several exercises can be done on a vibration plate to help build strength, improve balance, and benefit the brain, heart, and bones.
Some common exercises include:
planks
pushups
squats
calf raises
These exercises can also be performed isometrically for 30 to 60 seconds. You can hold a squat halfway down or a pushup in the top position.
May support brain health
Researchers are beginning to explore the possible role of vibration therapy in promoting brain health and cognition.
According to a 2024 review, some studies found that vibration therapy might help improve memory, orientation, and language skills in people with Alzheimer's disease. Animal studies also suggest that it might be beneficial for traumatic brain injury and stroke recovery.
However, the authors concluded that more research is needed to understand the possible role of vibration therapy in brain health.
May promote weight loss and management
Vibration plates are often touted for their potential to accelerate weight loss and reduce body fat.
A 2019 review in people with overweight or obesity found that vibration therapy is a beneficial therapy for reducing fat mass, especially when combined with regular exercise and a balanced diet.
Another 2019 review found similar results.
The key thing to note, however, is that vibration alone is not enough to lose fat. Weight loss requires maintaining a calorie deficit, which is when you consume fewer calories than you burn daily.
Several factors contribute to maintaining a calorie deficit, including exercising regularly, eating a balanced diet, sleeping well, and managing stress, among others.
»More on this: Vibration therapy for weight loss
How much does a vibration plate cost?
The cost of a vibration plate varies widely. Home platforms can cost between $150 and $2,000, and you can find free workout videos on streaming platforms like YouTube.
Vibration plates are available in some gyms and physical therapy clinics. The cost varies depending on the location, clinic, and session length.
It's important to note that vibration therapy is often not covered by healthcare insurance. If you have insurance, speak with your provider before starting vibration therapy to see if it's covered.
Possible side effects
In most cases, vibration plates are safe and pose little risk for side effects when the frequency is 50 Hz or less. But using a vibration plate at higher frequencies may lead to injury and increase the risk of falling.
According to the Royal Osteoporosis Society, whole body vibration may not be suitable if you:
have a history of blood clots
have had a heart attack or stroke
have a pacemaker or a joint replacement
have experienced a spinal fracture
are pregnant
experience dizziness or vertigo
have ear problems or wear a cochlear hearing implant
If you're considering getting a vibration plate or trying one in a clinic, speak with a healthcare professional before. They can assess your physical health and determine the best physical activity plan for you.