Vibration Training and Running Injuries

Written by Gabriel Ettenson, MSPT

As the fields of genetics and neuroscience continue to undergo rapid paradigm shifts, the field of exercise science is not far behind. At the forefront of this evolutionary change is a scientifically proven training technique called vibration training. Long shrouded by misinformation, cheap manufacturing, and a lack of qualified instruction, an increasing amount of international research is demonstrating that this technique not only has clear advantages over many traditional exercise approaches, but may be the long sought after answer to the question of how to improve the ability of a runner to withstand the repetitive stress of their sport while they work to improve their conditioning. The result of combining innovative mechanical engineering with simple principles of physics and human neurophysiology, this technique utilizes your own built in reflexive muscle contractions against the resistive forces of gravity to improve muscle power and endurance, speed of contraction, and aerobic capacity; all of which comprise a system built for running.

New Ideas on the Origins of Running Injuries

In recent months, science has demonstrated that running may actually be less traumatic to the human body than once thought. One study in particular, published in the Archives of Internal Medicine in 2008, demonstrated that not only were runner’s knees no worse than non-runner’s knees, but that the average distance the runners ran during the study period made little difference in physical changes noted in the joints. The 1000 runners in this study were followed for 21 years!

With these jaw dropping findings has come a wave of inspiration to not only the increasing number of individuals actively enjoying the art of running as a means to inexpensively relieve stress, but to those who have regretfully given up their passion for running at the recommendation of their doctor. Somewhere in the middle however, lay the many individuals who still spend their nights blanketed in ice packs asking themselves how a two mile run could possibly create so much discomfort.  In light of this study, what other explanation can be offered for this seemingly clear connection between these runners and their recurrent joint pain? When considering this inexplicable paradox, given the thoroughness of this Stanford University study, we must ask what piece of the puzzle is missing. In asking this question, we are forced to seriously reconsider the reasons behind the wear and tear phenomenon that has been associated for so long with just the simple fact that one’s feet have hit the ground too many times. The answer to this question however, may lie in a specific group of muscles know as postural muscles.

Postural Muscles and Their Role During Running

In the realm of physical therapy, at the foundation of all running injuries is a dysfunctional biomechanical chain of events; an inefficient series of muscular compensations, twisting and turning our bodies from the foot all the way up to the skull. These compensations, brought about by our body’s attempt to keep us balanced while we move, ultimately results in problems within the muscles themselves, the surrounding joints they support, and even more importantly, the nervous system that provides them instruction on how to move. The group of muscles that are of utmost importance here, the postural muscles, act as an intricate system of support cables to our moving skeleton. Unlike our other muscles, those which we exert a relatively conscious control over, these muscles work in the background and have the incredibly difficult job of keeping our joints properly aligned and stable so that we may efficiently and safely transfer the powerful forces of gravity through our moving bodies.  Unfortunately, as a result of inefficient postures created by endless hours of sitting, unrecognized problems with our body’s natural alignment, and our insensible lack of concern for maintaining flexibility, these muscles cannot perform their vital roles. The end result is a system incapable of efficiently supporting our bodies against gravity and unavoidable stress on our joints and the cartilage that lines them.  With this in mind, it would seem quite apparent that the ability that these postural muscles have to work effectively in order to share the burden of running may be the difference between wear and tear and efficient shock absorption; the difference between those bodies that “go the distance” and those that do not.

The understanding of the importance of postural muscle function is nothing new in the fitness training world. As a result, one doesn’t have to look far to find a fitness professional that is well versed in postural muscle strengthening techniques. Despite this however, injured runners continue to fill the waiting rooms of chiropractors, orthopedists, and physical therapists emphasizing the need to continue to search for more effective and innovative approaches. Inspired by programs created many years ago to improve bone density and muscle mass in Russian cosmonauts exposed to zero gravity conditions, vibration training is the next stage in postural muscle enhancement.

Vibration Training

Pivotal vibration training involves performing weightbearing exercises on a platform that moves at extremely high frequencies in a teeter-totter motion. The platform motion simulates the reciprocal, right to left movements of the spine and lower body during most functional activities, including running. As the platform moves side to side, the muscles are forced to repeatedly stretch as the body maintains itself in an upright position. The speed of this change in length causes a reflexive muscle contraction to oppose the change in length. This is a built in mechanism and is best demonstrated when the doctor hits your knee with a reflex hammer. This phenomenon is also the same mechanism in which the postural muscles work during running. The entire cycle of stretch and contraction is repeated throughout the entire time of exposure and can result in up to 1800 muscle contractions in a single minute while using 80-90% of the muscle fibers. This is in contrast to a traditional strengthening exercise in which one contraction occurs at a time with only 40-50% of the muscle fibers being used.  . 

When training, the force of muscle contraction is a reflection of the acceleration of the platform.  Acceleration, a reflection of how far and how fast the platform is moving, can create postural muscle contractions required for someone 1.5 times the individual’s body weight and therefore creates a demand for fast adaptation by the body.  The adaptive responses include an increase in postural muscle power, improvement in body coordination, increase in circulation to the muscle tissue, and hormonal changes consistent with muscle development.  If this is still not convincing, unlike traditional exercise, this form of training is done through the involuntary actions of the nervous system. This unconscious activity, which dominates the normal muscular activity during human movement, creates a rapid learning response within the central nervous system; the speed of which is seen in no other form of training available.

The Future

Although in its infancy, vibration training represents the first form of training that comes close to mimicking both the movements and physiological responses of the body during running. Best of all, it is non-impact and when done correctly, improves the structural stability of the body and its ability to withstand stress. As the studies continue to pile up in support of its effectiveness as a tool for combating everything from bone density loss to age-related muscular weakness, its potential as a sports enhancement tool is also clear.  The future of vibration training is one of limitless possibilities.