Vibration Plates and Lymphatic Drainage: Can Vibration Training Help?
If you've been searching for ways to support your lymphatic system, you may have come across claims about vibration plates and lymphatic drainage.
But can using a vibration plate really help your lymphatic system? The answer needs a little explanation.
A vibration plate shouldn't be considered in a medical context when exploring lymphatic drainage. However, movement and muscle activity are among the mechanisms involved in the movement of lymph around the body [1,2]. Encouraging muscular activity and engagement is one of the fundamental principles behind vibration training.
What is the lymphatic system?
The lymphatic system is a network of vessels, tissues and organs that performs several important functions within the body.
One of these is maintaining normal fluid balance. The lymphatic system collects fluid from the tissues and ultimately returns it to the blood circulation [1,2].
It also forms an important part of the body's immune system.
Unlike blood circulation, which has the heart acting as a central pump, lymph movement is influenced by a combination of mechanisms. These include contractions within the lymphatic vessels themselves and external forces created by movement of the body, organs and skeletal muscles [1,2].
This helps explain why regular movement and muscular activity are important to normal lymphatic function.
How does a vibration plate work?
A vibration plate creates rapid, controlled movements through the platform beneath your feet.
As these vibrations are transferred through the body, your muscles respond to the movement and work to maintain your position and stability.
Depending on your position and the exercises performed, vibration training can engage muscles throughout the feet, calves, thighs, glutes and core.
So how could this relate to lymphatic flow?
Muscle movement contributes to lymph movement
Movement of the body and skeletal muscles creates external forces that can contribute to the propulsion of lymph through lymphatic vessels [1].
This muscular activity happens naturally during everyday activities such as walking and exercising. Because vibration training encourages muscular activity, it provides another way to get the muscles working.
Vibration plate training is a practical way to engage muscular activity in exercises that contribute to normal lymph movement.
Vibration gets your legs and lower body muscles working
The lower body contains some of our largest muscle groups. Standing on a vibration plate with your knees slightly bent encourages muscular activity throughout the legs and lower body. You can also incorporate exercises such as:
- Calf raises
- Squats
- Different standing positions
- Lunges
- Lower-body stretches
These combine regular exercise with the muscular response to the movement of the vibration plate. For anyone who spends significant periods sitting or otherwise inactive, finding practical ways to introduce muscle exercise and movement throughout the day can be particularly useful.
What does the research say about vibration and circulation?
A 2015 meta-analysis examining whole-body vibration in healthy adults found that whole-body vibration increased peripheral blood flow, the effect being influenced by factors including exercises performed, vibration type and frequency [3].
A separate systematic review examining 22 studies and 302 participants found increases across several measures of muscle perfusion (delivery of blood and oxygen) following vibration. The authors concluded that vibration increased muscle perfusion, with the magnitude of the response associated with the vibratory load applied [4].
A 2019 systematic review examining controlled whole-body vibration and peripheral circulation found that lower-frequency whole-body vibration (30 Hz or below in the studies reviewed) was associated with improvements in peripheral blood flow and/or skin temperature of the lower extremities [5].
While the research is helpful, evidence relating to blood circulation does not automatically demonstrate an equivalent effect on lymphatic drainage.
Vibration training provides a low-impact way to introduce movement and exercise
You don't necessarily need an intense workout to benefit from being more active. Walking, stretching and regular movement all help keep your muscles working throughout the day.
One of the advantages of vibration training is that it can introduce muscular activity without the repetitive impact associated with activities such as running or jumping.
Even when simply maintaining a stable position on a vibration plate, your muscles respond to the movement beneath you.
Depending on your ability and fitness level, you can then progress to different positions and exercises. This makes vibration training a practical option for people looking for another way to incorporate movement into their lifestyle when time is a constraint. Vibration training speeds up the exercise routine for the same or similar results.
Vibration plates build on established exercises
Exercises such as squats and calf raises can be performed on the platform, while different positions can be used to engage different areas of the body. Using a vibration plate increases the muscle workout rate for each exercise performed.
This means vibration training can complement, rather than replace other forms of physical exercise or activity.
So, can we say vibration plate training helps with lymphatic drainage?
You may see vibration plates promoted for "lymphatic drainage", however, the available clinical evidence doesn't establish vibration plates as a remedie for lymphatic drainage, and, as such, shouldn't be considered in this medical context.
What we do know is that movement and skeletal muscle activity are among the external mechanisms that contribute to lymph movement [1], and that whole-body vibration can influence peripheral blood flow and muscle perfusion under certain conditions [3–5].
What is the best approach to using a vibration plate?
For beginners, simply maintaining an appropriate standing position on the platform can introduce muscular activity throughout the lower body. As you become accustomed to vibration training, you can incorporate movements such as calf raises and squats or use different positions to engage different muscle groups.
Vibration training can form part of a wider active lifestyle alongside or incoporating walking, stretching, strength exercises and other forms of movement you enjoy.
Movement matters
The important message is simple: our bodies are made to move. Walking, stretching, exercising and contracting our muscles contribute to many of the body's normal physiological processes. Vibration training provides another practical, low-impact way to introduce movement, exercise and muscular activity at home.
Whether you're already active, looking to become more active or simply want to break up long periods spent sitting, vibration training can provide a convenient and time efficient way to exercise and re-energise the body.
At Reviber, we believe wellbeing starts with movement. Our vibration technology products are designed to make movement more accessible, practical and easy to incorporate at home, in our increasingly busy lifes.
Move more freely. Feel better every day.
Frequently Asked Questions
Do vibration plates help with lymphatic drainage?
There isn't currently sufficient evidence to say that vibration plates directly provide lymphatic drainage.
However, body movement and skeletal muscle activity are among the mechanisms that contribute to lymph movement [1]. Vibration training provides a way of encouraging muscular activity, so it is more appropriate to discuss it in the context of movement rather than as a lymphatic drainage treatment.
Does vibration plate training stimulate the lymphatic system?
Lymph movement is influenced by both intrinsic contractions within lymphatic vessels and external forces, including movement of skeletal muscles and surrounding tissues. Exercise assists in this process.
How long should you should you eexercise on a vibration plate for lymphatic flow?
There isn't an established vibration plate duration specifically for lymphatic flow. As most exercise is beneficial simply follow the instructions provided with your vibration plate regarding session duration and intensity. Vibration training should be considered a form of physical activity rather than a treatment for lymphatic flow.
Is a vibration plate good for circulation?
Research suggests that whole-body vibration can influence peripheral blood flow and muscle perfusion under certain conditions .
The response appears to be influenced by factors including vibration frequency, type and magnitude, so results from individual studies shouldn't necessarily be applied to every vibration plate or setting.
Can I use a vibration plate if I sit down all day?
A vibration plate can provide a convenient way of introducing additional movement and muscular activity, but it shouldn't replace regular physical activity.
If you spend long periods sitting, regularly standing, walking, stretching and changing position are also important ways of introducing movement throughout your day.
Is vibration training the same as manual lymphatic drainage?
No.
Manual lymphatic drainage is a specialised massage technique that may form part of the management of certain lymphatic conditions. A vibration training plate is an exercise and fitness device and shouldn't be presented as an alternative to specialist lymphatic therapy or medical treatment.
Can I use a vibration plate if I have lymphoedema or unexplained swelling?
If you have lymphoedema, persistent or unexplained swelling, a circulatory condition or another diagnosed medical condition, speak to your doctor or healthcare professional before using a vibration plate.
A vibration plate should not be used as a substitute for treatment recommended by a healthcare professional.
References & Further Reading
[1] Reddy NP. Lymph circulation: physiology, pharmacology, and biomechanics. Critical Reviews in Biomedical Engineering. 1986;14(1):45–91. PMID: 3524994.
[2] Scallan JP, Zawieja SD, Castorena-Gonzalez JA, Davis MJ. Lymphatic pumping: mechanics, mechanisms and malfunction. The Journal of Physiology. 2016;594(20):5749–5768. doi:10.1113/JP272088.
[3] Games KE, Sefton JM, Wilson AE. Whole-body vibration and blood flow and muscle oxygenation: a meta-analysis. Journal of Athletic Training. 2015;50(5):542–549. doi:10.4085/1062-6050-50.2.09.
[4] Fuller JT, Thomson RL, Howe PRC, Buckley JD. Effect of vibration on muscle perfusion: a systematic review. Clinical Physiology and Functional Imaging. 2013;33(1):1–10. doi:10.1111/j.1475-097X.2012.01161.x.
[5] Mahbub MH, Hiroshige K, Yamaguchi N, Hase R, Harada N, Tanabe T. A systematic review of studies investigating the effects of controlled whole-body vibration intervention on peripheral circulation. Clinical Physiology and Functional Imaging. 2019;39(6):363–377. doi:10.1111/cpf.12589.
Important Information
Vibration training is not intended to diagnose, treat, cure or prevent lymphoedema, oedema or other medical conditions affecting the lymphatic or circulatory systems. If you have a diagnosed medical condition, persistent or unexplained swelling, are being treated for deep vein thrombosis (DVT), have symptoms that could indicate DVT, or have concerns about your circulation or lymphatic system, seek advice from a doctor or healthcare professional before using a vibration training plate.
