A vibration plate is a popular fitness device that may help with lymphatic drainage and swelling. These platforms vibrate under your feet. The vibrations cause small muscle movements, which stimulate your lymph fluid to flow better.
While researchers are still studying these devices, early studies show that there are exciting vibration plate benefits for lymphatic drainage, especially when it comes to circulation and fluid movement. Here’s everything you need to know about the benefits of vibration plates for your lymphatic system.
What Is a Vibration Plate?
A vibration plate is a flat platform that shakes at different speeds and strengths.
You can stand, sit, or exercise on this platform while it creates steady vibrations, usually between 15-60 vibrations per second. Most people buy small models for home use, but you can also find larger professional machines in therapy clinics.
The machine works by making your muscles contract quickly in small ways. These muscle contractions happen automatically as your body tries to stay balanced on the moving surface. This activates many muscle groups at once, which can help improve your lymphatic flow.
Do Vibration Plates Work?
Yes, several studies have shown that vibration plates can stimulate muscle contractions and improve circulation.
A few different research studies found that whole body vibration training significantly increased skin blood flow. A study in the Journal of Musculoskeletal and Neuronal Interactions showed that it could be an effective way to reduce fat. A study on laboratory animals found that vibrations had a positive effect on the superficial lymphatic system. Several other studies have been published, most of them supporting vibration plates benefits.
There’s also a lot of anecdotal evidence that vibration places are beneficial for muscle activation, lymphatic function, bone health, weight loss, and balance.
Vibration plates are a form of exercise, not a magic solution, but the early results are promising. If you live with chronic swelling or a condition like lymphedema, using vibration therapy to stay active can be beneficial for your lymphatic system and overall health.
Vibration Plate Benefits for Your Lymphatic System
Your lymphatic system helps remove waste from your body.
Unlike your blood system, your lymphatic system doesn’t have a heart to pump fluid. Instead, it relies on muscle movement and breathing to push lymph fluid through your body. This fluid carries away waste products and excess fluid from your tissues.
When your lymphatic system doesn’t work properly, fluid can build up in your arms, legs, or other body parts. This condition is called lymphedema. It causes swelling, discomfort, and can make daily activities difficult.
Vibration plates can be helpful for lymphatic health because they stimulate muscle contractions throughout your body.
These contractions act like a gentle pump for your lymphatic system. When you use a vibration plate regularly, you may experience:
- Reduced swelling
- Improved circulation
- Pain relief
- More energy
While activities like walking, swimming, and yoga are excellent for lymphatic health and your immune system, they aren’t always possible for everyone. Vibration plate exercises are low-impact and can work multiple body systems at once from the comfort of your home.
Do Vibration Plates Promote Lymphatic Drainage?
Yes, vibration plates can help promote better lymphatic drainage.
The research is ongoing, but vibration plates could help improve the lymphatic flow in three main ways:
- Muscle movement: The quick contractions work the muscles around lymphatic vessels, creating a pumping action that helps move lymph fluid. This is similar to how normal muscle movement helps lymph flow when you’re active.
- Better blood flow: The increased circulation creates pressure changes in your tissues that help push lymphatic fluid through the spaces between cells and into lymph vessels.
- Changing pressure: The vibrations create small pressure changes in your tissues that may help move stuck fluid through lymph channels.
Vibration plate exercises can be a good addition to your chronic swelling or lymphedema self-care routine. Regular exercise is an important part of lymphedema treatment, and vibration plates can be a fun and effective activity to do at home.
Other Vibration Plate Benefits
Beyond lymphatic drainage, vibration plates are a good form of exercise for your overall health. It can aid weight loss, promote better circulation, improve your balance, and even increase bone mineral density.
Weight Loss
Vibration plates can help boost your metabolism while you exercise.
A research study showed that vibration significantly increases the metabolic cost of exercise during a 20-minute whole body vibration (WBV) training session. This means your body burns more calories when you exercise on a vibration plate compared to doing the same movements without vibration.
The vibrations force your muscles to work harder to maintain balance and stability. Your body expends more energy, even when doing simple exercises or just standing on the plate. Vibration plates alone won’t cause dramatic weight loss, but they can be a helpful addition to a healthy diet and a regular exercise program.
Improved Circulation
Vibration plates can improve blood flow throughout your body.
The muscle contractions that happen as a result of vibration increase the blood circulation to your muscles and skin. Better circulation delivers more oxygen and nutrients to your tissues and blood vessels, and it also helps remove waste products.
For people with circulation issues in their legs or neuropathy in their feet, vibration plates may help reduce symptoms like coldness, numbness, or tingling. Your lymphatic system is closely related to your circulatory system, so many of these benefits go hand-in-hand.
Better Balance
Vibration plates can help you balance better, especially as you get older.
A study with older adults showed better balance after using vibration plates for just two months. People could stand up from chairs more easily without wobbling. This happens because the vibration makes your muscles stronger and helps improve body awareness.
When you stand on a vibrating platform, your body must work to stay steady. This makes the small muscles that help you balance get stronger. Better balance means daily activities become easier and you’re less likely to fall, which matters more as you age.
Bone Density
Vibration training may help maintain or increase bone mineral density.
A study showed that whole body vibration training may increase bone mineral density in women with osteoporosis. The vibrations encourage your body to build more bone, which is beneficial for postmenopausal women or others at risk for bone loss.
Fitness Routine
Vibration plates are a convenient way to exercise at home with minimal space requirements.
For people who get bored with traditional exercise, vibration plates add variety to keep your routine interesting. They’re also a good option for days when you can’t get outside for a walk or to the gym. You can use it for quick 10-minute sessions when you’re short on time or combine it with other exercises.
Dangers of Vibration Machines: Who Shouldn’t Use Them?
Vibration plates are generally safe, but they’re not right for everyone.
Some health conditions can make vibration plates risky. Before starting any new exercise program, including vibration therapy, talk to your healthcare provider, especially if you have any medical concerns.
You shouldn’t use vibration plates if you:
- Are pregnant
- Have active blood clots or deep vein thrombosis (DVT)
- Recently had surgery
- Have severe osteoporosis
- Have a pacemaker or another electronic implant
- Have epilepsy or seizure disorders
- Have active joint or back problems
- Have acute inflammation or infection
- Have gallstones or kidney stones
For people with lymphedema or chronic swelling, vibration plates can be helpful, but you should use them at low intensity settings. If you have any questions or doubts, the best thing to do is to consult with your doctor or medical team.
Vibration Plate Exercise Routine
Here’s a gentle vibration plate exercise that you can do for better lymphatic drainage.
First, turn your vibration plate on at a low frequency. You can do these exercises either barefoot or wearing shoes, depending on your comfort level and sensitivity.
Before you begin the exercises, it’s important to stimulate your lymph nodes so the fluid has a clear pathway to flow through. You can refer to the video above for a detailed demonstration on how to do that.
1. Scapular Squeezes
Pull your shoulders back and squeeze your shoulder blades together, as if you’re trying to hold a pencil between them. This helps open up your posture.
2. Arm Raises
Move your arms up and down your sides, and then repeat the same motion, raising your arms in front of you. Alternate back and forth between side and front arm raises. Watch out for any shoulder pain or discomfort!
3. Squats
Sit back like you’re sitting back in a chair and stand back up again. The lower you go, the more challenging it is on your muscles. Keep it comfortable for yourself, and hold onto something for balance if you need to!
4. Modified Deadlift
Reach down with a flat back and come back up. Keep your knees slightly bent – you should feel the stretch and tension in your thighs.
5. Heel or Calf Raises
Go up on your toes or heels, depending on your level of comfort and balance.
Once you finish this exercise, repeat the exercise sequence going from the bottom to the top. Start with the modified deadlift and progress up to scapular squeezes. These dynamic movements will help move excess fluids.
For the full vibration plate exercise routine, watch the video above!
What Is the Best Vibration Plate Exercise Machine?
In the exercises above, I’m using Lifepro’s Waver Vibration Plate. You can use my affiliate link to get 10% off on your purchase!
Both of these models have multiple settings that work well for lymphatic drainage exercises.
The best vibration plate exercise machine for you largely depends on your personal preferences and goals. Look for multiple intensity settings, a stable, non-slip surface, and enough space to stand comfortably.
FAQs
What Is the Best Frequency for Lymphatic Drainage?
Low frequency settings work best for lymphatic drainage. Gentle vibrations are more effective for stimulating lymph flow without overwhelming your lymphatic system. High frequencies can be too intense and may actually constrict your lymphatic flow. Start with the lowest setting on your machine and gradually increase until you feel a gentle, comfortable vibration throughout your body.
How Long Does It Take to See Results From a Vibration Plate?
It depends. Most people start noticing less swelling and heaviness within 1-4 weeks of regular use. For lymphatic drainage, consistency is very important. Using your vibration plate for 10-15 minutes daily will typically give you better results than longer sessions just once a week. If you’re living with lymphedema, it’s important to combine vibration therapy with other treatments like compression garments and manual lymphatic drainage.
Do Vibration Plates Work If You Just Stand on Them?
Yes, but you’ll get better lymphatic drainage results when you do exercises, too. The vibrations travel through your body and stimulate muscle contractions even when you’re standing still. But adding gentle movements or specific positions while on the plate will help improve the results.
Does a Vibration Plate Remove Toxins?
Vibration plates don’t directly remove toxins, but they support your body’s natural detoxification processes. By improving lymphatic flow, vibration therapy helps your body move waste products and excess fluid more efficiently through your lymphatic system, which is part of your body’s natural detoxification network. This improved circulation can help your body better process and eliminate waste products.
Which Is Better, a Rebounder or a Vibration Plate?
Neither is better, both rebounders (mini trampolines) and vibration plates can have great benefits for your lymphatic health. Rebounders work through bouncing movements, which create a strong pumping action for lymph fluid. Vibration plates, on the other hand, work while you stand or sit on them. You can easily incorporate both workouts into your lymphatic health routine.
Whole-Body Vibration and Your Lymphatic Health
Vibration plates can help your lymphatic system and reduce swelling. They can also work well for managing lymphedema.
Vibration plate workouts help move fluid through your body and improve blood flow, plus they have multiple other benefits for your health, including better balance, bone strength, and metabolism.
For more lymphatic system support, get these printable vibration plate exercises or learn more about my program, Lower Body Lymphedema Rehab!
