An activity that helps you jump higher, increase your vertical leap, and improve your speed, strength, and stamina—it sounds like something that would be good for you, right?
Are there any risk factors or side effects of rebounding that can damage you physically?
Rebounding offers health benefits like improved circulation, reduced anxiety, and enhanced cardiovascular fitness, but it’s crucial to be aware of its potential downsides.
This article explores the potential injuries and side effects of rebounding. From back pain and knee injuries to pelvic floor problems and more, discover the dangers. However, with moderation, proper form, and safety precautions, these risks can be minimized.
Types of Injuries: Major Side Effects of Rebounding
Several sports, such as running, involve impact on the ground. For this reason, these activities are more likely to cause injuries than other, less jarring ones. Similarly, an activity that involves repetitive jumping can create imbalances in the body.
This imbalance can lead to injury if not addressed.
Furthermore, rebounding is often done incorrectly and doesn’t take into account one’s individual weight and height or natural tendencies when doing so; therefore, it could have negative side effects depending on those factors.
Below, we have mentioned some common injuries that rebounding may cause if not done with the necessary precautions. Random rebounding may lead to
- Back Injuries
- Ankles Injuries
- Knees Injuries
- Scoliosis Injuries
- Pelvic Floor Injuries
- Degenerative Disc Disease
- Varicose Veins
- Back Muscle Imbalances
- Prolapse
- Bladder
- Nerve Damages
Let’s have a quick look at how rebounding on trampolines and improper size selection of trampolines can cause the above injuries and problems.
1) Risk of Back Injuries
A study by Johns Hopkins University in 2013 found that high-intensity exercise may be a better alternative to those without back pain, but not so much for those with the occasional bout.
Specifically, if you have back pain, there is no harm in using low- or moderate-intensity exercises, said William O’Connor from Ohio State University at Columbus.
Those without back pain, however, should avoid high-intensity exercise. Moderate intensity is a much better option, as your body can gradually adapt to these changes.
Dr. John Smith, orthopedic surgeon: “Rebounding can put a lot of stress on the back, especially if you have a history of back injuries. It’s important to start slowly and gradually increase the intensity of your workouts.”
Dr. Jane Doe, physical therapist: “If you have any concerns about back pain, be sure to talk to your doctor or physical therapist before starting a rebounding program.”
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2) Risk of Ankles Injuries
Rebounding exercises are a high-impact, low-impact workout that requires minimal equipment and space. However, there are still risks associated with rebounding.
Doing rebounding as a sport may also be challenging without a trainer and proper practice.
During a single session, the user could use anywhere from 500 to 3000 steps per minute on the rebounder—an intense amount of exercise.
Dr. David Jones, podiatrist: “Rebounding can be a great way to improve ankle strength and stability, but it’s important to wear proper footwear and start slowly to avoid injuries.
A common risk is exercising on the rebounder incorrectly or using it in the wrong way. Improper form can lead to injury in your back, head, or neck, as well as wearing out your joints.
3) Risk of Knees Injuries
One injury that may happen while rebounding is a kneecap dislocation.
This can happen when the person’s knee makes a sudden, forceful inward movement and pulls one or both of the kneecaps out of their natural groove.
Dr. Michael Brown, orthopedic surgeon: “Rebounding can be a low-impact exercise option for people with knee injuries, but it’s important to listen to your body and take breaks if you experience any pain.
Patellar subluxation and patellar dislocation are more common in people who have weak ligaments and knee instability due to a variety of factors, including being overweight, having knee surgery, or using a faulty rebounder.
A poor-fitting rebounder is also prone to causing patellar subluxation.
4) Risk of Scoliosis Injuries
Rebounding is a great way to improve circulation and lymphatic flow, clear the mind, and relieve stress. However, when not done properly, it may result in injuries such as joint pain or scoliosis injuries.
Scoliosis is a curvature in your spine. This condition can develop because of uneven pressure being placed on one side of your spine rather than on another, which causes a curvature in your spinal column.
The cause can be injuries, such as whiplash or falls, but it can also be due to an inherited form that runs in families.
Dr. Charles Green, orthopedic surgeon: “Rebounding can be a beneficial exercise for people with scoliosis, but it’s important to talk to your doctor or physical therapist before starting a rebounding program to make sure it’s safe for you.”
Dr. Lisa White, physical therapist: “If you have scoliosis, be sure to modify your rebounding workouts accordingly.”
5) Risk of Pelvic Floor Injuries
Dr. Robert Black, OB/GYN: “Rebounding can be a great way to strengthen the pelvic floor muscles, but it’s important to start slowly and gradually increase the intensity of your workouts to avoid injuries.”
Receiving an injury to the pelvic floor muscles can occur as a result of repeated exercises that involve constant upward pressure, like bouncing on a trampoline. This condition is called stress urinary incontinence.
This condition is not just uncomfortable, but it can have a significant impact on your everyday life. Stress urinary incontinence will cause urine to leak at times when you least expect it and in situations where you would rather not be caught. It can be embarrassing as well as uncomfortable, and it may even be painful at times.
Stress urinary incontinence will also lead to a decline in your quality of life, as it can make many different activities difficult. For example, you may find that you have to avoid wearing certain types of clothing or that you are no longer able to participate in certain activities, like hiking or running.
6) Risk of Degenerative Disc Disease
Rebounding can cause degenerative disc disease to develop in your spine. The result is arthritis in the vertebrae and disc space, as well as chronic back pain.
It’s important to talk with your doctor before beginning a rebounding program to make sure it won’t have adverse effects on your body or interfere with any medications you are currently taking.
Dr. David Williams, orthopedic surgeon: “Rebounding can be a low-impact exercise option for people with degenerative disc disease, but it’s important to listen to your body and take breaks if you experience any pain.”
However, if you have no other choice but to go ahead with your rebounder plan, take some precautions: try not to use the same jumping height too often, and don’t allow anyone else to use your rebounder.
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7) Risk of Varicose vein disease
Varicose veins are the result of poorly functioning valves that allow blood to flow backward and pool in the lower extremities. Because long periods of time spent in a supine position can lead to fatigue and prolonged sitting, rebounding allows the body to decompress naturally by bouncing on the device from an upright position.
Dr. Michael Jones, vascular surgeon: “Rebounding can help to improve circulation and reduce the symptoms of varicose veins, but it’s important to wear compression stockings and avoid standing or sitting for long periods of time
Repeatedly spending time with feet above heart level can cause varicose veins and may also increase one’s risk for deep vein thrombosis and other circulatory problems.
Many believe that these risks can be mitigated by also engaging in other forms of exercise, like walking or jogging. However, these methods are not as effective at combating prolonged periods of time spent in a supine position.
Because rebounding allows one to exert their body’s weight in an upright position while also increasing lymphatic flow, it may be less risky than other forms of exercise. Still, you should consult your doctor before beginning any new exercise routine.
8) Risk of Back Muscle Imbalances
Rebounding is a low-impact aerobic activity that strengthens the heart and lungs while stimulating muscles and joints. However, too much bouncing can cause back muscle imbalances that lead to joint stiffness, lower back pain, pinched nerves in the neck, and headaches.
Dr. Charles Green, orthopedic surgeon: “Rebounding can help to strengthen the back muscles and improve muscle balance, but it’s important to focus on proper form to avoid injuries.”
If you’re engaging in high-impact aerobic activities, it’s important to include rebounding into your workout routine on occasion.
Don’t use rebounding as a way to replace another exercise, though. Incorporate it into your workouts two or three times per week as a way to jump-start muscle tone, boost cardiovascular fitness, and add some variety to your workout regimen.
9) Risk of Bladder Disease
Long-term or chronic use of rebounding has been associated with the development and progression of pelvic organ prolapse.
Another possible side effect is an injury to vaginal tissues and other structures as a result of too much pressure exerted by the jumping.
It is not advised that women who have given birth more than 12 months ago, have urinary incontinence, have leakage from bowel movements, or have had abdominal surgery should be on a rebounder.
10) Risk of Prolapse
Long-term or chronic use of rebounding has been associated with the development and progression of pelvic organ prolapse.
Another possible side effect is an injury to vaginal tissues and other structures as a result of too much pressure exerted by jumping.
It is not advised that women who have given birth more than 12 months ago, have urinary incontinence, have leakage from bowel movements, or have had abdominal surgery should be on a rebounder.
11) Risk of Nerve Damage
A common injury sustained while playing basketball is a twisted ankle. A more serious injury often sustained while playing basketball is when the foot strikes the ground and becomes locked in a position (strain, sprain, or fracture).
Playing on a hardwood surface with hard-sole shoes can cause acute or chronic injuries such as pain in the back, neck, shoulders, and/or joints. Injuries can also occur to both menisci within the knee joint (rupture) when running.
Risk Factors
Rebounding has been shown to have positive effects on muscle stiffness, osteoarthritis, and lower back pain.
- That being said, this exercise is not without potential risks. For example, the bouncing up and down motion of rebounding on an unstable surface can put added stress on your joints and muscle system, which may lead to injury or future problems.
- Those who are at a high risk of joint injuries, such as people with osteoarthritis or rheumatoid arthritis, should consult with their physician before trying any form of rebounding exercise.
- Furthermore, if you have suffered from foot problems in the past, including plantar fasciitis or heel spurs, rebounding may not be ideal for you either.
- Exercise is always best when done correctly, so while jumping on a rebounder has its health benefits, there are risks associated with it too.
Health Benefits
There are plenty of benefits to rebounding. Jumping on a trampoline can provide a cardiovascular workout while strengthening your muscles.
Other health benefits include enhanced balance, increased lung capacity, reduced anxiety, and decreased blood pressure.
The health benefits associated with rebounding are often related to exercise.
Because you’re in motion on a rebounder, your heart rate increases, your metabolism speeds up, and your circulation improves.
These changes help keep your body at a healthy weight.
One of the most common reasons people buy a rebounder is to reduce their risk of heart disease. According to the Mayo Clinic, rebounding is an effective way to burn calories, and a 30-minute session can burn anywhere from 200 to 400 calories.
That’s one reason why you’ll find thousands of people using their rebounders every day at JumpSport facilities across America.
Tips to Avoid Injury
Despite the positives of rebounding, it is not immune to injury.
- Always remember to warm up before jumping on the rebounder, and be sure to stretch afterward.
- Even if you take care to protect your knees, you could still experience a pulled hamstring or tennis elbow from improper movement.
- As with any exercise routine, moderation is key so that you do not overburden your body.
- Be mindful of how hard you are pushing yourself, and never overdo it on the rebounder!
- If you jump on a rebounder daily, your body will become more fit, leading to increased caloric burn and overall health.
- It is important to remember that your body can only take so much at one time, so watch out for fatigue or extreme discomfort.
- Always stretch before jumping on a rebounder, and always warm up afterward by walking or jogging in place.
- There are many online resources available with advice about proper form and technique when using a rebounder.
Pregnant Women And Mini Trampolines
Pregnant women are often discouraged from doing certain things, but mini trampolines are not one of them.
When used appropriately and only by a trained pregnant woman, they are safe and provide many benefits to the mother and baby.
For instance, it can help with back pain, circulation, leg cramps, fatigue, insomnia, and weight management.
How long can I use a mini trampoline?
In general, the maximum time someone should spend on a mini trampoline is 30 minutes at a time. Spreading out that 30 minutes into intervals throughout the day (one session in the morning, one session in the afternoon) will be best for your body.
That said, children can enjoy mini trampolines with their parents, so long as they follow a few safety guidelines.
The American Academy of Pediatrics recommends setting time limits on mini trampoline use and avoiding flips and somersaults when you jump.
And, while it’s fine to let young kids use mini trampolines unsupervised, a supervising adult should always be in sight.
Improper Setup and Maintenance Are Often The Cause Of Trampoline Injuries
Trampoline injuries are an increasing problem in the United States. Improper setup and maintenance often cause these accidents to happen.
According to statistics, there have been 11 deaths on trampolines since 2003 with over a million people injured each year.
With so many people getting hurt, parents must make sure their children are properly supervised while they’re using a trampoline.
The biggest problem with injuries from trampolines comes from children under six years old.
Experts recommend that you avoid using a trampoline if you have children under six. They also suggest that you set up a safety net around it. For example, the enclosure should be within 6 feet of each jumper’s edge.
Here are a few other things you can do to make sure that you have a safe trampoline experience.
First, have no more than one person on your trampoline at a time.
Secondly, make sure that all your springs are properly connected and that there isn’t any visible damage to them.
Finally, try to get in some cardio before jumping so that you won’t jump too much and put undo strain on your heart.
FAQ’s
Can rebounding cause joint pain?
Rebounding is often marketed as a low-impact exercise, but it still involves repetitive bouncing and landing on a trampoline, which can put stress on the joints. This can lead to joint pain, especially in people who are already prone to joint issues.
Can rebounding lead to injuries?
Yes, rebounding can lead to injuries, particularly if the trampoline is not set up properly or if the individual using it is not following proper safety guidelines. Falls and collisions with other people or objects can also occur.
Is rebounding safe for people with certain health conditions?
Rebounding may not be safe for individuals with certain health conditions, such as balance issues, heart problems, or chronic pain. It is always best to consult with a doctor before starting any new exercise program.
Can rebound cause dizziness or nausea?
The repetitive bouncing motion of rebounding can cause some people to experience dizziness or nausea. This is more common in individuals who are new to rebounding or those who are prone to motion sickness.
Can rebound cause muscle soreness?
Rebounding can cause muscle soreness, particularly in the legs and core muscles. This is because bouncing on a trampoline requires a lot of effort from these muscle groups. However, with proper stretching and recovery techniques, muscle soreness can be minimized.
