I have had a PT friend of mine ask my opinion on vibration plates, and I myself have wondered about them! So here we go, this is the latest and the greatest regarding Vibration Plates! (Bear with me, this is a long one because there was a lot to share!)
What are they?
Here is a link to one of Amazon for reference: https://amzn.to/4eIx4aV
They are known as Whole Body Vibration machines. They are slightly wider than hip width plates that create rapid vibrations through the body. You can simply just stand on the plate, or you can stand on the plate during exercise. Or, you can sit and do exercises on them. They give me slight “shake your body to lose weight machine through a large belt” vibes from the 1960’s. I think they were called vibrating belt machines. And, at that time, they were found to have no significant impact on fat reduction…Hm.
Why are people…doing this?
The Whole Body Vibration plates are thought to be a more sophisticated and advanced form of the old school Vibrating Belt Machines. Per the Mayo Clinic (1), the thought is that just 15 minutes a day of whole body vibration three times a week may aid weight loss, burn fat, improve flexibility, enhance blood flow, reduce muscle soreness after exercise, build strength, and decrease the stress hormone cortisol. Phew! That is QUITE A LONG LIST!
Is there ANY RESEARCH?
Yes! A study in 2021 (2) evaluated whether muscle strength and physical performance could be enhanced in older adults. This one, ladies and gentlemen, is a prospective, single blinded, and randomized control trial. This is pretty good evidence! But, it was only with 40 participants. Boo. But, it vibrated the participants at 10 Hz, with vibration amplitude set to 5mm. They vibrated for 20 minutes, and then did strengthening exercises for 20 minutes after a 10 minute break. The control group stretched for 20 minutes, then did the same strengthening exercises as the experimental group. The outcome? Everyone got stronger (shocker!). But, physical performance improved only in the experimental group. Which included balance, gait speed, and chair stand tasks. Hm. I kind of feel like they should have had the participants stand still for 20 minutes instead of stretching for the control group, but I am now intrigued.
Another study in 2023 (3) conducted a randomized control trial (good evidence!) with 55 participants. They assessed self-reported musculoskeletal well-being and muscle relaxation, flexibility (with the good old touch your toes), balance with star excursion balance test, and a color word test for cognition. The participants all stood on a Whole Body Vibration plate, the control just stood on a slower vibration at 6 Hz and the experimental group stood on a frequency of 8.5 Hz. The study claimed to have improved everything in the experimental group. Hm.
Another study in 2019 (4) was a systematic review and meta-analysis (great research alert!), and indicated that total fat mass per kilogram was reduced after 6-24 weeks of Whole Body Vibration plate therapy, but no reduction on percent body fat. Hm. I am getting swelling reduction vibes here.
An additional study in 2019 (5) studied the effects of vibration plates on lipedema (fat swelling edema that affects the limbs, legs worse than arms). The conclusion was that there was a reduction in lipedema in the experimental group.
But, alas, there is not a lot out there for the study of swelling alone (not isolated lipedema) and Whole Body Vibration.
Are there any risks?
It has been long accepted in the medical community that extended vibration exposure, especially in work settings, can be extremely detrimental to the human body. This includes jackhammers, delivery vehicles, tractors, forklifts, and earthmoving equipment. Anyone with carpal tunnel syndrome can tell you how their hands feel after power washing for the day.
What risks, you ask?
- Acute and chronic injury to musculoskeletal, circulatory, and nervous systems
- Lower back, neck, hand, shoulder, and hip pain
- Spinal degeneration
- Fatigue
- Loss of balance
- Neural dysfunction
- Hearing loss (hearing impairment)
- Blurred vision (visual impairment)
- Chronic nerve and vascular damage to arms and hands
- Increased risk of developing:
- Cardiovascular diseases
- Digestive issues
- Nerve damage
- Frequent headaches
- Certain cancers (6)
How often should it be done?
There isn’t any final recommendation. But some studies suggest 2-3 sessions a week anywhere from 10-30 minutes, and a vibration frequency 20-50 Hz, amplitude of 2-4 mm. There may be a suggestion that rehabilitation is best with lower frequencies, and higher frequencies may be best for muscle strengthening and neuromuscular activation. Thanks, AI Google.
My take?
Well, there is a heck of a lot more research than I anticipated. And, the research out there is better than most. Does it cure everything? NO. Does it seem like it might help enhance strengthening and swelling? MAYBE? Will I buy one…?
Maybe. 😊
Heal today, transform tomorrow. Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC
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References:
- Is whole-body vibration an effective workout? (2024) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/whole-body-vibration/faq-20057958 (Accessed: 10 July 2025).
- Jo, N.-G. et al. (2021) Effectiveness of whole-body vibration training to improve muscle strength and physical performance in older adults: Prospective, single-blinded, randomized controlled trial, Healthcare (Basel, Switzerland). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8226869/ (Accessed: 10 July 2025).
- Faes, Y. et al. (2025) Beyond physiology: Acute effects of side-alternating whole-body vibration on well-being, flexibility, balance, and cognition using a light and portable platform a randomized controlled trial, Frontiers. Available at: https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2023.1090119/full (Accessed: 10 July 2025).
- Omidvar, M., Alavinia, S.M. and Craven, B.C. (2019) The effects of whole body vibration therapy on reducing fat mass in the adult general population: A systematic review and meta-analyses, Journal of musculoskeletal & neuronal interactions. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/ (Accessed: 10 July 2025).
- Pilch, W. et al. (2019) The impact of vibration therapy interventions on skin condition and skin temperature changes in young women with Lipodystrophy: A pilot study, Evidence-based complementary and alternative medicine : eCAM. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6560364/ (Accessed: 10 July 2025).
- Nazneen Memon, B. (2022) Can whole body vibration be harmful?, MedicineNet. Available at: https://www.medicinenet.com/can_whole_body_vibration_be_harmful/article.htm (Accessed: 10 July 2025).
Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!
*This content is original and copyright Dr Barb Wally, LLC*
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