What are the Benefits of Using a Vibration Plate for Lipedema? | Vibration Plate Exercises

Medically reviewed by Joanne Price DLT, MLDT & RMT.

The benefits of using a vibration plate have become renowned in the health and wellness world over the last few years. Many gyms now have vibration plates available for their members to use, the benefits of using vibration, especially after a gentle workout for Lipedema, are endless. But did you know that using a vibration plate for Lipedema is really beneficial too?

What is a vibration plate?

A vibration plate is a workout device that stimulates the body’s muscles using high-frequency vibrations. It is claimed that muscle strength, circulation, and overall fitness can all be improved as a result of the rapid contraction and relaxation that vibrations induce in the muscles.

Vibration plates come in a variety of shapes and sizes, with some including programmable settings that target particular muscle groups. You can spend a lot of money on some high-tech models, but if it’s your first time using a vibration plate there’s lots of budget friendly options too.

Benefits of using a vibration plate

Advocates say that as little as 15 minutes a day of whole-body vibration three times a week may aid:

• Weight loss
• Fat burn
• Improve flexibility
• Enhance blood flow
• Reduce muscle soreness after exercise
• Build strength
• Decrease the stress hormone cortisol

While this is all good and well, how exactly does this work for ladies with Lipedema? Firstly, let’s re-cap on how the condition presents itself and the benefits of incorporating vibration into your routine.

Lipedema is a chronic condition characterised by an abnormal accumulation of fat in the lower body and sometimes arms. For more information on this topic, check out our Does Lipedema Go Away with Weight Loss article.

Does vibration therapy help Lipedema?

Low-frequency vibrotherapy considerably improves the effectiveness of manual lymphatic drainage (MLD) in patients with Lipedema, the benefits include:

• Better weight loss
• Improved metabolic and lymphatic systems
• Improved blood circulation
• Reduction of varicose vein symptoms
• Lipedema pain reduction
• Less swelling
• Cortisol and stress reduction
• Improved bone density

How do I use a vibration plate for Lipedema?

To get the benefits of vibration therapy for Lipedema, simply stand on your vibration plate and bend your knees. Remember to start slowly. Begin with just 10 minutes a day, slowly increasing to no more than 30 minutes a day.

If standing is difficult, you can either sit on a chair and place your feet on the vibration plate or position yourself on the vibration plate in a push-up position.

What exercises can I do on a vibration plate for Lipedema?

Vibration plate exercises can improve lymphatic drainage, reduce pain and enhance mobility for women with Lipedema, but which movements you choose really depends on your mobility and how your body’s feeling.

Standing exercises:

• Basic stance – feet on the plate, knees softly bent, stood near a wall if you’d like some support
• Shallow squats – feet shoulder-width apart, going a little deeper as your balance improves
• Single-leg balance – holding onto a wall or rail, lifting one foot slightly to challenge stability

Gentle core work (if arms are affected too):

Resting your forearms on the plate in a plank position, with toes on the floor, brings the vibration into the arms and core without putting weight through the legs. A side plank variation can work the same way if you want to target one side at a time.

Stretching (plate switched off):

The plate doubles as a stable surface for stretches, try a forward bend with hands resting on it to stretch your hamstrings, or kneel in front of it with hands on top to open up your shoulders and upper back.

As with everything else in this blog post, start low and slow, a few minutes at a time, and check in with your Lipedema therapist or GP before adding anything new, especially if you have other health conditions alongside Lipedema.

So, is a vibration plate good for swollen legs?

After hearing about the plethora of health benefits, I decided to invest in my own vibration plate. I’d used them various times at the gym, but only found out recently that they are recommended as a conservative measure to aid with the management of Lipedema symptoms. The thing that pushed me to purchase my own was the claim that 10-15 minutes of vibration per day can help reduce swelling in the legs. I can vouch that this has really helped me. My ankles and calves have swelled in the heat for as long as I can remember, 10 minutes of vibration per day has given me some relief.

If you’re looking for a vibration plate to add to your daily self care routine for Lipedema, here’s the Life Pro website which is brand of vibration plate I use. Comment below or send me an email on so****@***********me.com to tell me about your experiences with vibration therapy.

Disclaimer: This article has been medically reviewed by Joanne Price DLT, MLDT & RMT to ensure accuracy. However, it is provided for informational purposes only and should not replace in-person medical advice. Always consult your doctor or a qualified specialist for diagnosis and treatment.

You may also be interested in:

• The Best Way to Find a Lipedema Specialist
• Why can’t I lose weight from my legs?
• How Do You Know if You Have Lipedema? Recognising the Signs