Rebounding is an aerobic exercise on fitness equipment called a rebounder/mini-trampoline. However, there are negative side effects of rebounding.
It increases the speed and height of your jumps, and it’s an effective way to burn calories.
People also use it as a way to deal with stress.
Rebounding is low-impact and suitable for users of every age. It’s a great core, lower back, and glute exercise. The main reason to add to your routine is that it helps balance, coordination, and motor skills.
The best mini-trampolines are designed for adults because they have enough room. They have a circumference of at least 36in. It should hold at least 250 lbs. High-quality trampolines don’t have springy noises.
For easier storage, a mini-trampoline that can fold away is best. Beginners can buy mini-trampolines with handles. Some brands also have trackers edited to help your monitor jumps per second or calories burned.
This article has discussed rebounding in detail, specifically the negative side effects of rebounding.
How to Safely use a Rebounder
- The rebounder should stand on sturdy ground and away from walls or furniture.
- Use different moves on the trampoline to avoid misusing the same muscle.
- Stop jumping immediately when you feel shortness of breath or pain.
- Supervise children while they use it.
- Consider purchasing handlebars for extra support.
- Start slow.
- Ensure the mini trampoline is steady before you start jumping.
To reduce the risk of injury, ensure to warm up before rebounding. In addition, only jump a few inches off the trampoline.
You can try doing a mild jog on the spot while keeping your back straight. You can also lean back and raise your knees in front of you.
Ensure you add recovery time between intense jumps.
Below is a list of some of the negative side effects of rebounding is explored and discussed in detail.
Negative Side Effects of Rebounding
Below are some of the negative side effects of rebounding.
Bad for your bladder’s health
Bouncing for 30 minutes or more on a rebounder might cause immense harm to you.
This is because jumping causes undue stress on your pelvic floor muscles.
Such stress may make your bladder unable to hold the urine in as repetitive bouncing increases the movement in the bladder hence causing leakages.
It is very important that while jumping, you land on one foot. Landing on both might cause harm to your pelvic floor.
It can be fatal for those with high blood pressure
People with high blood pressure should work out to lower their blood pressure.
However, research has shown that rebounding is a high-impact and intense exercise.
High-intensity workouts increase heartbeats rates and could be fatal for people with high blood pressure.
Studies have shown that rebounder exercise increases blood pressure 15 times more than the usual rate.
Potential back muscle imbalance.
The theory is that jumping on the rebounder puts undue stress on the foot that touches down first, leading to imbalance and tightness of the back muscle.
A study was done regarding this effect by the national library of medicine.
Bad for brain injury patients.
Those against rebounding exercise have argued that the bouncing effect of jumping puts too much strain on the brain, which can only elevate injury to the patient’s brain.
Three times the weight of your body equates to the force channeled on your brain when you jump quickly, changing your head’s speed and direction.
It is said that such a force can cause your brain to jump into the skull, potentially causing further damage.
Rebounding further increases the risk of forming blood clots in the patient’s brain.
It is recommended that a doctor’s advice be sought before brain injury patients indulge in this workout.
Bad for those with degenerative disc disease
Degenerative disc disease refers to pain symptoms along the spine caused by overtime wear and tear.
People with this disease are advised not to involve themselves with rebounding exercises as they cause further degrading.
More damage to the discs means they can barely bear impact when you jump on the rebounder.
This may lead to permanent paralysis. Sticking to the advice of avoiding rebounding if you have DDD is the best thing to do.
Not safe for those with neck injuries.
There is so much head movement involved when rebounding, the head bounces and tilts in different directions with the help of the neck. This might delay the healing of the neck injury or even cause more harm.
Further injury to your neck might lead to paralysis and thus affect your quality of life.
Risky for varicose veins.
Rebounding helps improve blood circulation by stimulating better blood flow.
While this is good for the body, it can hinder circulation through varicose making it one of the negative side effects of rebounding.
It is also important to note that the intensity of the workout influences the impact on varicose veins, so people are advised to start with a less intense workout as they progress.
Potentially prolonged headache
Jumping on a trampoline puts too much stress on the neck(head support), aggravating the headache further.
These gravitational jumps on the rebounder also prolong the headache.
Hydrating before rebounding and learning essential skills for rebounding to ensure a safe landing can protect against injuries and elevated headaches.
Bad for injured ankles.
Jumping too high and having the wrong posture while landing puts so much stress on your ankle. This could cause pain in your ankle and the lower part of your body.
Jumping on a rebounder that is not well cushioned could also cause more pain in your ankle as the landing impact is not as bouncy.
Older adults may experience more ankle pain than younger ones because their ankles are already weak.
Bad for scoliosis
This is the last but not least of the negative side effects of rebounding. Scoliosis is a back problem that results in curves of the spine.
For most people, this problem starts between the ages of 10-15 years, and by the time they are adults, it is only the residual of a pre-existing condition.
Orthopedists agree that keeping active helps with the healing journey of scoliosis.
Walking and small pelvic exercises are good. However, they say rebounding can be dangerous because it stresses the spine more.
Benefits of Rebounding
The following are the potential benefits of rebounding:
- Improves motor skills.
- Provides mental release
- Help relieve anxiety.
- Tone back muscles, glutes, and legs.
- Improve balance and coordination
- Stimulate the lymphatic system.
- Aid in weight loss.
Despite the negative side effects of rebounding, it is a phenomenal type of workout to help in fitness, according to research done by NASA.
However, people with already pre-existing medical injuries and conditions can only gain as much from it if they seek professional advice before starting rebounding.
Rebounding should be a progressive workout from low to high intensity over time. If you’re a beginner, start with 15-minute sessions, then build up as you progress.
There is no set time for how long you should be rebounding for maximum benefits.
Basic skills on landing on a rebounder are also a worthy investment for those choosing this route to a workout.
This article has explored the negative side effects of rebounding so that you can avoid further injuries.