Using a Vibration Plate for Plantar Fasciitis: Benefits + How-To
Roughly 10% of people will experience plantar fasciitis (a type of heel pain) at some point in their lives. About 83% of those who get it are working adults with active lifestyles. It's a common sports injury that often happens to runners, but the condition can also be due to general overuse or wearing unsupportive footwear.1
Though medical care is sometimes needed to treat plantar fasciitis, self-care remedies and at-home exercises can make a big difference.1 One thing that might help is vibration therapy, whether locally or with whole-body vibration (WBV).
Keep reading to learn all about using a vibration plate for plantar fasciitis, including the benefits, safety considerations, what therapies to combine it with, and when to consult a healthcare professional.
What Is Plantar Fasciitis?
Plantar fasciitis is when the plantar fascia (the band of tissue in the arch of the foot connecting the toes to the heel) becomes inflamed. It can be painful—particularly in the heel area—and, in some cases, can make it hard to walk.2
Most people notice the pain when they get out of bed in the morning or stand up after sitting for a while. The heel pain sometimes subsides with movement, like walking around your home, but it can persist if the injury is severe.3
As mentioned, plantar fasciitis is a common runner's injury. It can also be caused by other sports, exercising on a very hard surface (like concrete), wearing shoes that lack support, or standing for long hours.1
Plantar Fasciitis Prevalence & Risk Factors
Plantar fasciitis is the most common disorder involving heel pain. It can happen at any age, but a majority of cases are people between 25 and 65 years old, and those between 40 and 60 are most likely to suffer from it. Women are more likely than men to experience plantar fasciitis.1
People with high arches or flat feet might be more prone to plantar fasciitis. Other risk factors include standing jobs, obesity, and various exercises that stress the heel, like long-distance running, ballet, or jumping movements.1,3
Signs & Symptoms of Plantar Fasciitis
The main symptom of plantar fasciitis is heel pain, but you might also have pain in the arch of your foot. Beyond that, it's possible to experience stiffness on the bottom of the heel or Achilles tendon (the very back of the ankle where the leg narrows into the heel). Some may have swelling as well, particularly after being on their feet for a while.
Plantar fasciitis pain can be sharp or more of a dull ache. And it might be most noticeable following periods of inactivity, like after sitting down or sleeping.2
How Does Vibration Plate Therapy Help Plantar Fasciitis?
So, how can the benefits of vibration plates impact plantar fasciitis? Using a vibration plate can:
- Enhance blood flow and circulation
- Reduce pain
- Regenerate tissue
- Be used for myofascial release
Get details ahead.
Enhanced Blood Flow & Circulation
Both whole-body vibration and local vibration therapy have been shown to stimulate circulation, helping blood flow throughout the body and supporting lymphatic drainage. This can help with pain, inflammation, and swelling while potentially speeding up the healing process of plantar fasciitis.4
Pain Reduction
As noted, the blood flow stimulated by vibration therapy can help minimize inflammation and pain by helping oxygen and nutrients reach the foot, ankle, and heel.4 Many people with plantar fasciitis report less pain after standing on a vibration plate.5
Local vibration therapy may also work to minimize pain through gate control theory. The idea is that the nervous system is like a gate, either blocking or allowing pain signals to reach the brain. When non-painful signals are stimulated with vibrational pulses, endorphins ("feel-good" brain chemicals) might be released and sent to the brain instead.6
Tissue Regeneration
Standing on a vibration plate or using localized vibration may support tissue regeneration after an injury like plantar fasciitis.7
You may have heard that strength training creates microtears in muscles, allowing them to repair and grow stronger and bigger. Similarly, the rapid vibrational pulses can create controlled microtraumas in inflamed tissues and tendons, prompting them to heal and potentially accelerating the recovery process.4<
Myofascial Release
Vibration therapy can help break up fascial adhesions. This is the scar tissue in areas where fascia (connective tissue) sticks together due to an injury or overuse, which can limit movement and cause pain in the heel and surrounding muscles and tendons.8
As a result, the therapy can trigger myofascial release, meaning the muscles and tissues surrounding the plantar fascia are loosened up. This can reduce pain and stiffness while helping you regain mobility.9
Types of Vibration Therapy for Plantar Fasciitis
As noted, two main types of vibration therapy are used for plantar fasciitis: local vibration therapy and whole-body vibration. Let's go over how each works and the benefits they offer.
Local Vibration Therapy
Local vibration therapy applies rapid pulses to target specific areas of the body, such as tight muscles or stiff tendons. It's often done with a handheld device, like a massage gun, but you can also use specialized tools for plantar fasciitis, such as a foot massager.
By applying gentle, deep-tissue pressure exactly where it's needed, this approach can help reduce pain, support movement, and stimulate the healing process. Even at lower speeds of around 30 Hz (that's hertz, the number of pulses per second), just three minutes of local vibration can offer benefits.8
Whole-Body Vibration (WBV)
Whole-body vibration involves standing on a vibrational platform (like the vibration plates from Lifepro). The pulses are a bit faster than massage devices, usually 30 to 50 Hz.
Just a few minutes of WBV can encourage blood flow throughout the body, support the healing process, stimulate lymphatic drainage, improve lower-body strength, and help with ankle instability—all helpful for those experiencing tendon injuries like plantar fasciitis.10,11,12,13
How to Use a Vibration Plate for Plantar Fasciitis
There are multiple ways to use a vibration plate for plantar fasciitis. Before getting started, check with your healthcare provider or a physical therapist to make sure it's safe for your condition. If they give you the A-okay, here's how to get started and what to try.
Basic Instructions
Simply standing on a vibration plate can offer substantial benefits for managing plantar fasciitis. You can start by standing on the platform with your feet hip-distance apart, knees slightly bent, and your hands out in front of you for balance (or on the handlebar if it has one). Begin with short sessions of about three to five minutes, and gradually increase to 10 or more minutes a day.
You can also use a vibration plate for localized therapy. Sit on the floor or a mat next to the platform, then place one or both calves on the plate with your toes and shins toward the ceiling. This may trigger myofascial release to help loosen up the muscles surrounding the plantar fascia.4
Exercises on the Vibration Plate
There are many exercises you can do on a vibration plate to support healing, strengthen your lower body, and loosen up stiff tendons. The moves fall into two main categories:
- Static exercises – Static exercises include standing upright, standing on one leg, holding a squat position, and standing with your heels lifted. Doing these moves on a vibration plate engages more muscle fibers than on a flat, unmoving surface.13,14 This can help with plantar fasciitis prevention and rehabilitation after an injury.12
- Dynamic exercises – Dynamic exercises involve continuous or repetitive movements. For example, calf raises, squats, or stationary lunges (with one leg on the floor and the other on the vibration platform).
Safety Considerations & Contraindications
Of course, any time you're dealing with an injury, it's best to consult a healthcare provider before getting started. Let's discuss who cannot use a vibration plate and possible side effects to be aware of.
Who Should Avoid Vibration Therapy?
Vibration therapy is generally not recommended for those who've suffered from strokes or have other neurological conditions, as well as people with cardiovascular disease and severe musculoskeletal conditions. For instance, if you're unable to place your ankle in a neutral position, it wouldn't be safe to stand on a vibrating platform, as you'd risk injury.15
Whole-body vibration therapy might also be a risk for people with pacemakers. If you're pregnant, recovering from surgery, or have a chronic health condition, check with your provider.
Potential Side Effects
It's possible to feel dizzy, faint, or nauseous while standing on a vibration plate, especially at a higher speed or if you're not used to this type of exercise. If you have any of these symptoms, stop the machine, carefully step off, and sit down or rest if needed.
Combining Vibration Therapy with Other Treatments
Combining vibration therapy with other treatments can help with recovery from plantar fasciitis.
Complementary Therapies
Daily stretching, including both static and dynamic moves, can help you regain movement and minimize stiffness. Some people get relief from massage, whether manual or with a percussive tool like a massage gun.16
Orthotic shoe inserts or footwear with built-in arch support can make a difference as well. Certain clinical treatments have also shown promise, such as shock-wave therapy and corticosteroid injections.1 Your medical provider can advise you on this.
Activity Modification
When plantar fasciitis strikes, light movement can help, like walking short distances in supportive shoes. But you'll also want to rest your feet to allow your heel and connecting tendons to heal properly.7
Lifepro Vibration Plates: A Smart Choice for Plantar Fasciitis Relief
A vibration plate can be an impactful part of a plantar fasciitis recovery plan. It allows you to do rehabilitative exercise in the comfort of your home by strengthening your muscles, breaking up tension, and encouraging blood flow to support healing and tissue regeneration.
If you're considering whole-body vibration therapy, check out the vibration plates from Lifepro. They're thoughtfully designed yet fairly priced and effective. Those seeking at-home relief appreciate the helpful features and user-friendly designs that support foot health, lower-body strength, and head-to-toe fitness for long-term well-being.
Not sure which model to get? See our Lifepro vibration plate comparison.
Sources:
- National Center for Biotechnology Information (NCBI). Plantar Fasciitis. https://www.ncbi.nlm.nih.gov/books/NBK431073/
- Cleveland Clinic. Plantar Fasciitis. https://my.clevelandclinic.org/health/diseases/14709-plantar-fasciitis
- Mayo Clinic. Plantar fasciitis. https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846
- Journal of Rehabilitation Medicine. Effects of Local Vibration Combined With Extracorporeal Shock Wave Therapy in Plantar Fasciitis: a Randomized Controlled Trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC10614648/
- Sports Medicine Research and Practice. The use of a medical vibration platform in the treatment of patients with plantar fasciitis. https://www.researchgate.net/publication/375807309_The_use_of_a_medical_vibration_platform_in_the_treatment_of_patients_with_plantar_fasciitis
- European Journal of Physical and Rehabilitation Medicine. The analgesic effect of localized vibration: a systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC9980599/
- Cureus. Plantar Fasciitis: An Autobiographical Case Report From the Perspective of an Athlete and Physician. https://www.cureus.com/articles/82632-plantar-fasciitis-an-autobiographical-case-report-from-the-perspective-of-an-athlete-and-physician#!/
- Journal of Clinical Medicine. Effect of Local Vibration Therapy on Pain, Joint Position Sense, Kinesiophobia, and Disability in Cervical Disc Herniation: A Randomized Controlled Trial. https://www.mdpi.com/2077-0383/13/15/4566
- International Journal of Environmental Research and Public Health. Effects of Myofascial Release Using Finding-Oriented Manual Therapy Combined with Foam Roller on Physical Performance in University Athletes. A Randomized Controlled Study. https://pmc.ncbi.nlm.nih.gov/articles/PMC9858925/
- Journal of Clinical Medicine. Impacts of Whole-Body Vibration on Muscle Strength, Power, and Endurance in Older Adults: A Systematic Review and Meta-Analysis. https://www.mdpi.com/2077-0383/12/13/4467
- Journal of Strength and Conditioning Research. Effect of an Acute Bout of Whole Body Vibration Exercise on Muscle Force Output and Motor Neuron Excitability. https://journals.lww.com/nsca-jscr/fulltext/2010/01000/effect_of_an_acute_bout_of_whole_body_vibration.26.aspx
- International Journal of Environmental Research and Public Health. Effects of Whole-Body Vibration Exercise on Athletes with Ankle Instability: A Systematic Review. https://www.mdpi.com/1660-4601/20/5/4522
- Muscle & Nerve. Changes in joint angle, muscle-tendon complex length, muscle contractile tissue displacement, and modulation of EMG activity during acute whole-body vibration. https://onlinelibrary.wiley.com/doi/10.1002/mus.21330
- BMJ Case Reports. Vibration therapy of the plantar fascia improves spasticity of the lower limbs of a patient with fetal-type Minamata disease in the chronic stage. https://pubmed.ncbi.nlm.nih.gov/22675016/
- Scientific Reports. Whole-body vibration modulates leg muscle reflex and blood perfusion among people with chronic stroke: a randomized controlled crossover trial. https://www.nature.com/articles/s41598-020-58479-5
- Journal of Sports Science and Medicine. The Acute Effect of Percussive Massage Intervention with and without Heat Application on Plantar Flexor Muscles' Passive and Active Properties. https://pubmed.ncbi.nlm.nih.gov/38455448/
- Journal of Exercise Science & Fitness. Effect of Whole-body Vibration frequency on muscle tensile state during graded plantar flexor isometric contractions. https://www.sciencedirect.com/science/article/pii/S1728869X23000515
