Can you start on the path to better health? Fans of vibrating plates say it might be, and experts are considering whether it’s really possible to improve muscle work, lymphatic drainage, and circulation.
A vibrating plate is a device that rocks or vibrates when a person sits or stands on a table, said Dr. Natasha Trentacosta, a board-certified orthopedic surgeon at Cedars-Sinai Medical Center. “By shaking 20 to 60 times per second, you create a slightly unstable surface on which to sit or stand. This forces your body to engage your muscles, especially your core, to maintain stability and balance. This can add intensity to just standing at your desk or to your workout class.”
But do they work? Mr. Trentacosta talks about his research.
How vibrating plates affect muscle, weight management, and bone density
Some people may use a vibrating plate as part of their fitness routine or class, or even at home. Trentacosta said it could add a little muscle work to a “typical” workout. “Think of standing on a vibrating plate when doing a squat set. This activates your muscles even more. This also helps with balance and muscle control, which becomes even more important as you age or recover from a serious injury or weakness,” she added.
Plates work by constantly changing the force acting on the muscles, so maintaining balance requires quick postural adjustments, she said.
She said they help move muscles, but there’s no real evidence that this leads to more strength or power gains.
“Vibration plates have not been shown to lead to significant weight loss, as they are not a substitute for a healthy diet and a proper exercise regimen, including at least aerobic exercise, strength training, and stretching,” she said.
Additionally, while some claims about vibrating plates fighting osteoporosis may be true, they should not be considered a treatment in and of themselves.
In fact, she believes it is most helpful for older adults who are recovering from a major injury.
Mechanism of the vibrating plate in lymphatic drainage
Vibrating plates are also being studied for lymphatic drainage, Trentacosta said.
“Although there is limited high-quality evidence of long-term benefits, the idea is that vibrating plates may help stimulate contraction of these muscles and promote lymph flow,” she said.
She says the two groups that may benefit the most are those with mild lymphedema or those with limited mobility who don’t use their muscles as much as a baseline. She warns against people using this in place of regular exercise or compression clothing. However, it may indicate potential for distribution.
Overall, consumers and patients should think of this as an additional tool to try, rather than a replacement for other treatments, exercises, and interventions.
How to choose a diaphragm and get started
Instead of jumping into new things all at once, start gradually. Trentacosta recommends starting once or twice a week with simple stand, squat, and heel-raise sessions on a platform with proper balance support nearby. It can also be used as a warm-up for active adults.
When shopping, consumers need to know what type of vibration they want, she said. The vibrating plate is like a mini seesaw that moves from side to side, which she said is generally more comfortable and tolerable. Vertical plates, on the other hand, move the platform up and down, which some may find more “harsh”.
“However, the higher the vibration intensity, the more athletic applications there are. They also tend to be more expensive,” she added.
Trentaco is reminding consumers: “Once you understand the limitations of vibrating plates, you will understand how they can benefit your lifestyle as an adjunct to your training or rehabilitation program.”
And remember, everyone has been fooled by the “miracle” shake weight at least once. So proceed with reasonable expectations.
