If you’ve spent any time on TikTok recently, you might have come across a new viral trend: people standing, squatting, or even doing pushups on vibrating platforms while promoting the supposed health benefits of these devices. Vibration plates—resembling a cross between a griddle and a shaky surfboard—are being hailed as a cure-all, promising everything from weight loss and improved circulation to increased bone density and enhanced lymphatic drainage. The big question, however, is: do they work?
This trend has taken off, with online searches for vibration plates spiking and tens of thousands of units sold on TikTok Shop alone since April. But what’s behind the buzz, and what does science say about the health benefits of vibration plates?
What Are Vibration Plates, and How Are They Used?
Vibration plates are platforms that shake at various frequencies, which cause the body to react by contracting and relaxing muscles rapidly. Users can simply stand on the device or take it a step further by performing exercises like squats or pushups while the platform vibrates beneath them.
The supposed health benefits of these devices range from boosting metabolism and promoting weight loss to improving bone density, circulation, and lymphatic drainage. Some TikTok users even claim they can help with conditions like lymphedema and lipedema, which cause swelling due to fluid retention or hard-to-burn fat deposits.
Do Vibration Plates Have Health Benefits?
According to Dr Jorn Rittweger, head of the division of muscle and bone metabolism at the German Aerospace Center and a professor of space physiology at the University of Cologne, vibration plates do offer some benefits—but they’re not the miracle solution many TikTokers are promoting.
“It’s not a silver bullet, but it has its certain merits,” Rittweger said, comparing the calorie-burning and cardiovascular effects to those of “brisk walking for the same amount of time.” For individuals who aren’t physically active, vibration plates can provide moderate benefits, especially for those who may find it difficult to engage in traditional forms of exercise. However, for people who are already exercising regularly, the added benefits of using a vibration plate are likely to be minimal.
Rittweger also uses vibration plates in children’s rehabilitation programs, where they help prevent muscle atrophy in kids who are unable to walk. For those who can’t exercise in typical ways, vibration plates can offer an alternative to maintain some level of muscle engagement.
Mixed Evidence for Bone Health
The evidence regarding whether vibration plates strengthen bones is mixed. While there are some indications that the vibrations may have a positive effect on bone density, Rittweger notes that the overall impact is likely “not tremendous.” For individuals looking to improve bone health, other forms of exercise like weight-bearing activities may be more effective.
Can Vibration Plates Improve Circulation and Lymphatic Drainage?
When it comes to circulation and lymphatic drainage, Rittweger says there is some evidence that vibration plates can help remove fluids from the legs. However, it’s unclear whether the vibrations are affecting the lymphatic system or simply the veins. Regardless, this could be beneficial for individuals who struggle with swelling in the legs or lower body.
Despite the buzz on TikTok, experts like Dr Hakan Brorson, a professor of plastic surgery at Lund University Cancer Centre in Sweden, remain sceptical about claims that vibration plates can alleviate conditions like lymphedema or lipedema. Brorson, who is also a former president of the International Society of Lymphology, noted that there is “no convincing evidence” supporting these claims.
How to Use Vibration Plates Safely
While vibration plates can offer some benefits, it’s essential to use them correctly to avoid injury. Rittweger recommends consulting a professional, such as a physical therapist, to ensure you’re using the device in a way that maximizes its benefits and minimizes any potential harm.
Are Vibration Plates Safe?
For most people, vibration plates are generally safe to use, especially when sessions are kept to short intervals of around 6 to 15 minutes. Peter W. Johnson, a professor emeritus in the School of Public Health at the University of Washington and an expert in ergonomics, noted that extended exposure to whole-body vibration—like what’s experienced by bus drivers or heavy machinery operators—can lead to lower back pain. However, this level of risk likely doesn’t apply to the typical use of vibration plates.
“The other important thing is the frequencies that the plates operate with,” Johnson added. Higher frequencies, which many vibration plates use, are less likely to affect the spine.
Despite being generally safe for most users, certain groups should avoid vibration plates. People with active clotting disorders should be cautious, as vibrations could potentially dislodge a blood clot, leading to a stroke or heart attack. Additionally, individuals prone to kidney stones should be wary, as vibrations could dislodge these stones, which can result in intense pain.
While vibration plates can offer some benefits, they aren’t the magical solution some TikTokers claim them to be. For people who are otherwise unable to exercise, they may provide moderate benefits, particularly in areas like circulation and muscle engagement. However, for those already leading an active lifestyle, the advantages of using a vibration plate are likely minimal.
As with any fitness device, it’s essential to use vibration plates safely and in conjunction with other forms of exercise. Consulting a professional and understanding the limitations of the device can help maximize any potential benefits while minimizing risks.