5. Benefits of  exercises on Vibration Plates for lymphoedema patients

Lipoedema is a chronic condition characterized by over fat build up; primarily in the lower body, leading to swelling, pain, and reduced mobility. Incorporating vibration plate exercises into the treatment plan can offer significant benefits, including improved lymphatic drainage, pain reduction, and enhanced mobility. In this blog, let’s have a quick overview of effective exercises and tips tailored for lipoedema patients.

5. Benefits of  exercises on Vibration Plates for lymphoedema patients

1. Improved Lymphatic Drainage. Vibrations stimulate lymphatic and blood flow, reducing swelling and fluid retention.
2. Pain Relief. Gentle exercises on vibration plates can alleviate tenderness, pain and discomfort.
3. Enhanced Mobility. Regular exercising on a vibration plate improves muscle strength and joint flexibility, making daily activities easier (improving your quality of life).
4. Skin Tightening. Vibration therapy encourages collagen production, improving skin elasticity.
5. Support for Weight Management. It´s a tool, but not a standalone solution for weight loss, a vibration plate can complement other treatments by promoting muscle activation and circulation.

What exercises can I do on a vibration plate?:Recommended Exercises for Lipoedema patients

1.Chair Exercises 

These type of exercises are specially designed for patients with limited mobility or severe pain, some of them are:

1. Use a comfortable chair to sit and place your feet on the plate while you enjoy other activities e.g. reading, talking to a relative or  watching TV, etc.
2. Perform gentle ankle rolls or heel lifts to stimulate circulation and muscle contraction in the lower part of your legs.

2. Standing Exercises

• Basic Stance. Stand with knees slightly bent to reduce joint impact. This position improves lymphatic drainage and balance. you can do it near a wall to get support if needed.
• Squats. Place feet shoulder-width apart and perform shallow squats. As you practice and gain more balance and flexibility, it will be easier for you to do deeper squats. This strengthens leg muscles and balance while stimulating lymphatic flow.
• Single-Leg Balance.  Stand on one leg while holding onto a support if needed (place near a wall or use the stairs rail). This enhances stability and core strength.

3. Core Strengthening

• Plank Variations. Place  your forearms on the platform while keeping toes on the floor (specially useful for patients with lipoedema in arms). This engages the core and arm muscles while improving stability/balance.
• Side Planks. Balance on one forearm or place your arm straight (as you prefer) with feet stacked to target obliques, improving spinal mobility and lymphatic flow on arms and core area.

4. Stretching

With the vibration plate off, you can use it to stretch and gain flexibility.

• Perform forward bends to stretch hamstrings.
• Kneel in front of the plate with hands resting on it to stretch shoulders and upper back.

5. Low-Impact Cardio

• Perform gentle step-ups or side-to-side steps on the plate to increase heart rate without overexertion, listen to your body, it is important to raise your heart beat, but not get exhausted.

Tips for Safe Use

• Ask your lipoedema therapist or GP before incorporating any new routine or use of devices, especially if you have other health conditions.
• Start Slowly. Begin with 5–10 minutes per session at low intensity and gradually increase as suggested (by experts) and tolerated.
• Combine with Manual Lymphatic Drainage (MLD). Studies show that combining vibration therapy with MLD improves results in reducing lipoedema symptoms.

Conclusion

Vibration plates are a valuable addition to lipoedema management when used alongside traditional treatments like compression therapy, MLD, and exercise. By incorporating these targeted exercises into your routine, you can improve lymphatic function, reduce pain, and enhance overall quality of life.

References:

https://www.youtube.com/watch?v=qdD7KvRJvHc&t=2s

https://www.lipedema.net/do-vibration-plates-help-lipedema.html

https://www.lipedema.net/us-standard-of-care-for-lipedema.html