Vibration plates/platforms are often touted for various conditions, especially bone and muscle strengthening and improving balance. They come in somewhat different forms with different features, but they’re all essentially flat platforms that you stand on which vibrate up and down and/or side to side – some with handles to hold on to and some without. In addition to being sold for home use, you’ll sometimes see them in gyms and even physical therapy offices. But are they really all they’re cracked up to be?

Lets start with the increasing bone density claim. Although the theory that vibration will stimulate bones to take up calcium and increase density, sounds good, there just isn’t much actual research to back it up. Early versions of vibration plates were actually tested by the space program, as astronauts quickly lose bone density in zero gravity. Vibration plates just did not provide significant help for astronauts and more down to earth research hasn’t been any more positive on this proposed benefit.

Next up is muscle strength. There has been some research showing increased strength from the use of vibration plates, primarily in older individuals. That said, the increases in strength were seen when comparing vibration plate use to doing nothing. Strength improvements with resistance exercise far exceed anything that can be accomplished with vibration plates. Some people use vibration plates combined with resistance exercise and there might be a very modest increased benefit with the combination versus exercise alone, but probably not enough to justify the cost of purchasing a vibration plate for muscle strengthening purposes in most cases.

Finally, we come to the issue of balance. The research does show a bit more support for using vibration plates in this regard, primarily in older individuals. That said, equivalent or better results can usually be achieved with lower-tech and less-expensive means, such as balance boards and pads, or forms of exercise like yoga that challenge balance. On the plus side, vibration plates with handles can provide a relatively safe introduction to balance training for those particularly deconditioned in this area, as the level of challenge can be set low and you have something to hang on to.

All that aside, as I always say, the best form of exercise is the one an individual will do consistently. If you like using a vibration plate, there’s no harm in it and using it will likely provide some benefits when used frequently. It’s just that there’s other things that usually work significantly better, at least for bone density, muscle strength, and improving balance if you’re so inclined to do them.

There is one other area that vibration plates are sometimes promoted for that bears mentioning and, of course, that’s weight loss (because every health and fitness product in history has been touted for weight loss). It would be nice if all you had to do to get fit and toned was stand on a vibrating platform for a few minutes a few times a week, but it just doesn’t work that way!

The bottom line is, if you already own or otherwise have access to a vibration plate and enjoy using it, there’s no reason to stop. But if you’re hoping that a vibration plate will provide similar results to other forms of exercise with less effort, you’re probably going to be disappointed.

Until next time…

George F. Best, D.C.