Power Up With Power Plate

Powerplate Training
Written by: Chase Katich and Kelsey French or Walton Physical Therapy Clinic

The Power Plate is a vibration platform which can be used to perform functional strengthening, dynamic balance, as well as stretching and massage.

The power plate vibrates in three planes of motion: vertically and horizontally, side to side and front to back. This allows our bodies to react to motion in each direction while standing on a level platform.

The vibration of the power plate can be adjusted by its amplitude (the height of vibration) and frequency (number of oscillations per second). By manipulating these variables, we can improve balance, strength, and flexibility without having to hold additional weight, thus minimizing joint stress.

Strength: According to Newtons law, force = mass x acceleration. With traditional strengthening, to increase the force on your muscles you must add additional resistance (i.e. free weights / machines). With the power plate, we can adjust the frequency of vibration to allow the muscles to contract 30-50 times per second. This increased frequency of muscle contraction allows for improved force production.

Flexibility: Our muscles are wired with internal receptors that detect both length and tension within the muscle. The vibration of the power plate helps to turn-off the protective muscle reflex which allows greater muscle relaxation, thus enabling deeper stretches and greater range of motion.

Balance and Coordination: When the power plate vibrates it creates an unstable surface challenging the body to maintain proper form while performing balancing exercises. Overall, coordination is improved as the body adapts to the vibration and learns to hold more functional postures

Bone Density: Bone is a living tissue that responds to forces much like a muscle or tendon. Gentle strengthening on the power plate activates the osteoblasts within the bone to generate increased tissue, thus increasing overall bone density. Resistance training on the power plate is a safe and effective way to improve bone density without applying excessive load to injured joints.

Internal benefits: The massage setting on the power plate improves blood flow and circulation throughout the body providing muscles with oxygen and removing waste. This is extremely beneficial post injury to accelerate healing and decrease swelling.

The power plate also increases anabolic hormone levels to maintain homeostasis throughout the body. It has also been found to relieve stress due to increased serotonin levels and relaxed muscles.