Rebounder vs. Vibration Plate | A Battle Of The "Better"s

Okay, so you're ready to invest in your lymphatic health by purchasing a gadget to move the fluid but...I detect a hint of hesitation. That's why you're here. Which is "better", a rebounder or vibration plate? This is a BIG question that only you can answer, and my hope is that you'll have your answer by the end of this blog post. Let’s dive into the origins and science of these two dynamic movers of lymph.

Rebounding Exercise

Rebounding, the practice of bouncing on a tiny trampoline for our lymphatic health, emerged as a fitness trend in the 1980s, it’s nothing new, and health trends are cyclical in nature. Rebounding gained traction for its low-impact yet highly effective cardio workout, often dubbed “exercise for everyone” due to its suitability for all fitness levels. 

The popularity of rebounding can be largely attributed to fitness personalities like Albert E. Carter, a former gymnast and the author of The Miracles of Rebound Exercise. Carter emphasized the unique benefits of rebounding, particularly its impact on the lymphatic system. He called it a “cellular exercise” that could stimulate every cell in the body, including those responsible for detoxification and immune health. He was right, and I thank Albert for his work.

During the aerobics craze of the 80s (RIP Richard Simmons), rebounding stood out because it had a futuristic, space-age appeal, as NASA famously studied rebound exercise as a way to help astronauts regain bone density and muscle mass after space missions. Anyone remember Moon Boots? Lol. By the late 80’s and early 90’s, the trend fizzled out and rebounders around the world found themselves covered in piles of laundry, tucked away in the garage, or sitting on the curb for donation.

Rebounders made a comeback because of Covid-19 and the need to exercise at home, a cultural shift towards playful exercise, and the Holistic Health Movement which stresses lymphatic health and detoxification. Wellness icons like Gwyneth Paltrow and Tracee Ellis Ross began to endorse the tiny trampolines, and social media took the trend to new heights. Back on the map it went!

Is rebounding amazing for our lymphatic health? Yes! Does everyBODY need one? Not really, but they are helpers. I have a BCAN and it’s fabulous…and yet currently covered in laundry. Such is life.

Vibration Plates

Vibration therapy entered the consumer market in the early 2000s but traces back to the late 19th and early 20th centuries, with physicians experimenting with mechanical oscillation to treat conditions like arthritis and osteoporosis. However, its modern form took shape in the 1960s, when Russian scientists began using vibration technology to counteract the effects of zero gravity on cosmonauts. Prolonged time in space caused muscle atrophy and bone density loss, and WBV helped restore both by mimicking the effects of physical exercise.

By the 1990s, the technology gained traction in Europe, where elite athletes and sports scientists recognized its potential to improve strength, flexibility, and recovery. Vibration plates were used by Olympic teams and professional athletes to enhance performance.

Similar story here. They made a comeback recently with holistic health and lymphatic awareness, the pandemic fitness boom, scientific validation, technological advances, and celebrity and influencer endorsement.

Vibration plates are also amazing for our lymphatic health, but does everyBODY need one? Not really, but they are helpers.

Which One Is “Better”?

I get this question all the time, and my recommendation is (probably not what you want to hear but...) “Don’t get caught up in the hype.” Most people need neither, yet both are fabulous for our lymph. The real question is “Is this tool right for me?”

Mobility or Joint Issues

Vibration Plate: Better for those with arthritis, joint pain, or limited mobility. The low-impact movement provides benefits without requiring extensive movement. Note: If you have spinal fusions, it’s a “No from me dawg.”

Rebounder: May be suitable for gentle bouncing, but higher-intensity movements could strain joints. Choose a model with bungee cables vs. spring, and strong stability bars for added safety.

Lymphatic Health and Detoxification

Vibration Plate: Effective for lymphatic drainage, particularly in individuals who are sedentary or have restricted movement. Standing or sitting on the plate requires minimal effort. Great for chronic illness and fatigue!!

Rebounder: Offers more active lymphatic stimulation through rhythmic bouncing, which can be more engaging but requires a certain level of physical fitness and balance.

Balance and Coordination Challenges

Vibration Plate: Safer for individuals with poor balance. Most plates allow seated or supported use, minimizing fall risks. Yay!

Rebounder: Those with balance issues may need to avoid this option unless a stability bar is used, as there’s a higher risk of tipping or missteps.

Bone Density Concerns

Vibration Plate: Excellent for improving bone density, particularly for older adults or those with osteoporosis.

Rebounder: Provides similar benefits but requires more exertion, which may not be suitable for individuals with frail bones.

Cardiovascular Health Goals

Vibration Plate: Low-intensity cardio; better for recovery or minimal activity days.

Rebounder: A clear winner for active cardiovascular fitness, as it provides a full-body workout that can be adjusted for intensity. 15 minutes of rebounding is the cardio equivalent to 30 minutes of moderately intense exercise. Sweet!

MCAS, POTS, EDS

Vibration Plate: Ideal for those with chronic fatigue syndrome or fibromyalgia due to its passive benefits. Sessions can be as short as 5-10 minutes without overwhelming the body. Note: Vibration will stimulate Mast Cells. Many of my MCAS clients can’t use them for more than 5 minutes at a time.

Rebounder: While beneficial, rebounding requires more energy and could exacerbate fatigue or pain for some individuals.

Pelvic Floor or Core Weakness

Vibration Plate: Generally safe and helpful for strengthening the core and improving circulation without putting strain on the pelvic floor.

Rebounder: High-intensity bouncing may increase intra-abdominal pressure, potentially worsening conditions like prolapse or diastasis recti. Gentle bouncing might still be suitable. If you’re worried about bladder leakage, wear a panty liner!

Vibration and rebounding come in many forms. If you’re a minimalist like me, check these options out for inspiration if you’re not quiteeeee ready to take the plunge on a purchase. 👇🏻

Vibration: Singing, humming, chanting, shaking, rocking, sound bowls…

Rebounding: Your kids big trampoline outside, bouncing on the balls of your feet, a yoga ball, swing sets, see-saws, a game of Leapfrog, burpees, hopscotch, jumping jacks, jump rope…

We can’t take lymphatic tools like rebounders and vibration plates with us everywhere we go, so we can’t rely on them too heavily. We have to think BIGGER! Use the tools you have, get creative, and trust that the most powerful tools you own are your mind, hands, bodyweight, and gravity.  If you're curious to learn how to make your body's own tools and physiological function work for you, in a way that mimics nature, I invite you to join us in the Lymph Love Club. I teach two live lymphatic movement classes each week, and you can sign up now for a free 7-day trial HERE to see what it's all about.

Do you have a vibration plate and/or rebounder? What's been your experience?

I have both, use both (I go through waves of interest and dedicated use), and I Lymph Love both!

My experience in a nut shell: I ruptured a cyst (which led to an infection) in my right breast during the first few days of vibration plate use. Whichever you choose, please note that these tools are p-o-w-e-r-f-u-l, and go beyond the natural loads placed on our body outside of their use. They deserve our utmost respect with their use and integration into our self-care routines.