Vibration Plates for Symptom Management with Lipedema
When You Move, Lymph Moves—With lipedema and related lymphatic conditions, we know that we need to get moving and often. Whether you have an official diagnosis or not, your self-care is on you. The less you do now, the more your condition may progress, forcing you to spend time and money on care later. We know the health benefits of exercise, yet many in this community with more advanced diseases cannot sustain traditional forms of exercise and are not regularly active. Severe symptoms and current health levels can make it too difficult or not worth the pain and suffering of recovering from it, for women with lipedema morbid obesity or other conditions that have limited their mobility and endurance. Low-impact activity that does not increase lactic acid and can be short is ideal. Start where you are and do what you can now; any movement will help increase lymph and blood flow.
A vibration plate creates a low-impact environment that stimulates the body and its systems in many ways, a physical experience that feels unique to each of us. General feedback is that it feels good, improving the pain, swelling, and stress. Vibration plates are a fast, easy, and affordable way to get moving and help manage symptoms while gaining some exercise benefits at the same time. Vibration plates make getting active possible as they are more tolerable and can be so simple to use when dealing with chronic issues.
What are the Benefits of Using Vibration Plates for Lipedema?
A vibration machine provides the same general benefits as moving and exercising. It is just an environment that makes getting moving and being active easier and less strenuous while speeding up recovery. The benefits you can expect are related to how you use one and the best “moves” for your goals. Consistency, like any activity, will have the biggest impact.
What do I do on the machine/plate?
There is no one setting or program for any condition or symptoms. Like lipedema, vibration plates are not well-known and are commonly misunderstood. You can start with sitting on the plate. You get additional benefits from standing on the plate. We recommend wearing your compression while on the plate. What to do can be intimidating, especially if you don’t exercise regularly now. Get help to identify your goals and how to achieve them, and find groups. experienced communities and other users for support, motivation, and other resources. As your experience and symptoms improve, so will your confidence in using and experimenting on you own.
Reasons to Use a Vibration Plate
- Symptom Management: Increasing circulation and lymph can help many symptoms, and a few minutes standing or seated on a stool (poor mobility) can give relief, boost energy levels, and improve mobility. Remember that less is more – you are getting lots of micromovements; keep time and intensity minimal, use more often, as needed for symptoms.
- Fitness/Weight Loss: For fitness gains you must do exercise positions or work up to them. Doing positions properly on a plate has less impact on joints and can fatigue you faster due to the increased movement/load on your muscles. Your trainer/therapist can help identify positions for your goals and progress with them. If you experience a rise in symptoms after exercise or have an elevated histamine response (common with POTS), take whatever precautions you would usually when starting a new activity (such as reducing intensity or taking antihistamines).
- Lifestyle/Feel Good: We all want less stress and more downtime; the machines are popular for how good they make you feel physically and mentally, boosting energy and even lifting your mood. Users feel lighter, more mobile, and even happier after a session. If you are moving and feeling better, other things will become more possible. Vibration plates are NOT related to occupational/workplace vibration exposure. The use of similar terminology has contributed to misallocation and unwarranted concern. When searching the internet for “whole body vibration” or “vibrational exposure limit,” a mix of occupational and vibration plate references appears. Even researchers who lack understanding make assumptions without looking further to realize they are in no way the same thing. They have only researched a small range of the machines’ performance characteristics even though they have been available for over 50 years now. Do your homework and rely less on uninformed/inexperienced opinions online. Using proper positioning and durations, whole-body vibration (WBV) exercise or therapy has been shown to be a safe, low-impact activity that almost anyone can tolerate, even if they are unable to stand—there are always ways to modify use. It makes movement easy, is kinder on your body, and reduces the necessary time spent using it.
Finding the “Right” Vibration Plate for You
There is no “best” machine, no best setting, frequency, or program; it’s just like a treadmill or any other piece of equipment what you do on it, what you are ABLE to do, and how often that drives change. If a company or post you see states things like “this is the best frequency for…” or “that machine style can be harmful…” They are probably trying to sell you something and are presenting a bias. Forget what everyone else is saying, selecting the right plate is about your needs. Be honest with yourself in what you can and are willing to do physically. The machine isn’t going to do the work for you, you need to show up and be consistent using it. More features or higher costs don’t mean more benefits. There are many different machines but all fall into 3 basic types of movement: oscillating, vertical and lateral with some models offering variations in combo or 2D/3D models. Each has their own feel and performance characteristics. Dr. Wright recommends and prefers oscillating (pivotal/side alternating) for many reasons. It mimics how we walk, moving like a teeter totter.
In my experience as a coach using all types, it is the most preferred for its natural feeling and affordability. Machines with more than one movement are heavier and larger to accommodate the additional motors for each movement and extra features. The positions you perform, how you progress, and consistent use are the most important factors. If you just want to move and feel better, keep it simple. A basic oscillating machine will offer all you need. Modest operation and portability are best for use throughout the day or when travelling/working. One movement type means one motor and will be lighter, and more easily managed. Like most equipment there are home/consumer and commercial/medical grade. A basic machine will suit most needs unless looking at high traffic use. You are only limited by your imagination and your range of motion.
Vibrotherapy Treatment for Lipedema
The best study to apply to lipedema is the study published in 2007 by Dr. Lowman on the effect of whole-body vibration on skin blood flow. The study looked at lower frequency vibration’s effect on laser Doppler measured skin blood flow. The vibration significantly increased blood flow to the skin after three minutes on a vibration plate. Interestingly, simultaneous isometric exercise on the plate blunted the increased blood flow. The study used a 30 Hertz cycle of horizontal pivot vibration much like a teeter-totter. In other studies, using a higher frequency of vibration and a vertical vibration have also shown changes in skin blood flow.
Ten years later, another study on vibrotherapy furthered our understanding of vibration treatment and its effect on lipedema symptoms. This study maintained that Manual lymphatic drainage is the gold standard for conservative treatment, yet its efficacy can vary greatly depending on the severity and medical history of the individual. Low-frequency vibrotherapy considerably improves the effectiveness.
Methods : Thirty female patients with lipedema stages 2-3 who were referred for physiotherapeutic treatment were randomly split into two groups. One group received six MLD treatments, while the other received a combination of MLD and vibrotherapy treatments. The outcome parameters were the lipedema volume at four locations in the lower extremities ( n = 29) or the upper extremities ( n = 1), and quality of life.
Findings : The combined treatment showed a highly superior effectiveness. The reduction in lipedema size ranged from 1.1 d 3.2, and the quality of life was significantly better ( d = 1.0). Conclusions : Combining MLD with vibrotherapy treatment considerably enhances the effectiveness of treating lipedema.
What Is the Best Vibration Frequency?
What does the literature say about the frequency of vibration? There have been multiple studies showing that vibration in the range of 10 to 30 Hertz is likely the most effective for changing blood flow and indirectly lymphatic flow. There are also studies that show high-frequency vibration such as plates vibrating at 80 Hertz or higher is associated with complications such as Raynaud’s symptoms.
Lipedema Venous and Lymphatic Changes
How do these studies relate to lipedema? Lipedema is associated with multiple vascular changes. There is an increase in subdermal venous vessels and an increase in varicose and spider veins and an increase in vessel fragility or bruising. All of these venous abnormalities increase venous pressure and lead to microvascular venous hypertension. Venous hypertension causes increased pressure at the capillary bed and result in an increase in lymph production. Increased lymph production can be accommodated in the early stages, but over time can lead to secondary lymphedema. This is why dry brushing for lymphedema is very important.
Click here to learn about self-manual lymph drainage.
There is Limited Research on Vibration Plate Treatments and No Direct Comparison of Vibration Plates
There are no head-to-head studies comparing vibration plates and skin blood flow. So far all we can say is that the horizontal rotating vibration plate at 30 Hertz is proven to affect skin blood flow. Other vibration plates that vibrate more rapidly or more slowly and plates that are vibrating in other directions have been. There is some evidence that these other vibration devices may help skin blood flow, however, the evidence is not as good.
Other Effects of Whole Body Vibration
Johnson showed that whole-body vibration, improved skin blood flow, and nitric oxide production in diabetic individuals when combined with resistance training, but not alone. Vibration augmented the changes in body composition in older women when combined with resistance exercise in a study by Fjeldstad. Specifically, the study showed that whole-body vibration combined with weight training increased fat loss, muscle gain, and improved bone density. To learn more follow the references, including the review article by Park.
Dry Brushing Technique and Benefits of Dry Brushing
Because the lymphatic system lies just below the skin’s surface, dry brushing has been considered an effective treatment for lipedema. The benefits of dry brushing have been shown to provide :
- Help move the venous blood
- Stimulate the lymph system
- Strengthen the immune system
- Improve surface circulation
- Exfoliate the skin
- Improve the look of the skin to produce a healthier feel
The dry brushing technique is performed with a brush, either with a handle or a strap, that has soft bristles. As the name says, the brush is used dry and without water. You will not get the same results if the skin or brush is wet. With long, gentle, firm strokes, go over your entire body (except the face). The strokes should move the skin toward the heart and neck. Start with the feet and brush upward to the knees, groin, abdomen, and chest. Then brush the hands and arms to the armpits.
Recommendations
My recommendations for my patients: I recommend my patients consider adding a vibration plate to help their swelling and symptoms of lipedema once the basics of diet, compression, lymphatic massage, dry brush massage and or lymphatic pneumatic pumps have been implemented.
References:
Fjeldstad C, Palmer IJ, Bemben MG, Bemben DA. Whole-body vibration augments resistance training effects on body composition in postmenopausal women. Maturitas. 2009;63:79–83. https://www.ncbi.nlm.nih.gov/pubmed/19386449 https://www.maturitas.org/article/S0378-5122(09)00103-0/fulltext or Google Scholar Link
Johnson, P. K., Feland, J. B., Johnson, A. W., Mack, G. W., & Mitchell, U. H. (2014). Effect of Whole Body Vibration on Skin Blood Flow and Nitric Oxide Production. Journal of Diabetes Science and Technology, 8(4), 889–894. https://doi.org/10.1177/1932296814536289 or Google Scholar Link
Lohman EB 3rd, Petrofsky JS, Maloney-Hinds C, Betts-Schwab H, Thorpe D. The effect of whole body vibration on lower extremity skin blood flow in normal subjects. Med Sci Monit. 2007;13:CR71–76.
Song-Young Park. Effects of whole body vibration training on body composition, skeletal muscle strength, and cardiovascular health. Journal of Exercise Rehabilitation 2015; 11(6): 289-295. 2015 https://www.e-jer.org/journal/view.php?number=2013600223 or Google Scholar Link
Learn More by reading this review article: Whole body vibration exercise: are vibrations good for you? https://bjsm.bmj.com/content/39/9/585
van Esch-Smeenge J, Damstra RJ, Hendrickx AA. Muscle strength and functional exercise capacity in patients with lipoedema and obesity: a comparative study. Journal of Lymphoedema. 2017;12:27–31. link https://www.woundsinternational.com/uploads/resources/5533ae1396c4c12f4fb190363a976aad.pdf
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