Rebounding is a type of low-impact aerobic exercise that is performed while bouncing or jumping on a mini trampoline. Rebounding is a low-stress movement that is gentle on the joints. The intensity of the exercise can vary but for lymphatic health we recommend a low to moderate heart rate.
Why rebounding?
Floors and hard surfaces like sidewalks or pavement are not very giving. Frequent walking or running on hard surfaces produce stress on our joints. Softer or natural surfaces like sand, grass, snow are more giving and when we walk on such uneven and giving surfaces we engage more of our muscles, especially the smaller ones. Our heels first sink into the sand and our toes start to engage, grabbing on to the sand, this doesn’t happen on hard surfaces or with rigid footwear. Limiting muscles from engaging can contribute to posture dysfunction. Rebounding is just another soft, giving, uneven surface that you can use to achieve improved muscle function, posture and lymphatic health.
The lymphatic system is part of our immune system. It is best known for its ability to provide detox to our bodies. The lymphatic vessels in our bodies are surrounded by loose connective tissue. The fluid component in this tissue fluctuates from a viscous gel like consistency to a thinner watery fluid. This property is called thixotropy. When the fluid is in its gel state there is little movement into the lymphatic vessels. When we rebound, much like shaking a ketchup bottle or stirring a cup of yogurt, our fluid converts to thinner liquid and is readily available to flow into the lymphatic channels. Muscle pumping then activates the forward flowing of this lymph fluid.
Benefits
Rebounding can improve balance and coordination which can be helpful to prevent falls. Neuropathy associated with chemo treatments for cancer is a difficult condition to treat and often affects balance due to the decreased or abnormal sensation in the feet. In addition, rebounding can improve your sense of self movement or body position (proprioception). While bouncing you require focused attention which helps stimulate a part of your brain responsible for balance (cerebellum).
Keeping a low to moderate heart rate during exercise will maximally benefit lymph flow. Muscle pumping (contract-relax) is the greatest mover of lymph fluid. If we perform low heart rate exercise, we are decreasing the amount of fluid into the tissues which is less load for the lymphatic system. The net result is more fluid leaving the tissues.
Where to start
Beginners should consult and be followed up by a doctor, physiotherapist or kinesiologist before starting a new activity. Once cleared for exercise, we recommend you start with:
- warming up
- wearing supportive shoes, progressing to bare feet
- using a stability bar, progressing to bouncing without
- focusing on an object opposite you at eye level
- wearing compression, if you regularly use it
- cooling down
People with pelvic floor issues or who are prone to prolapse may not benefit from rebounding. Always consult with your doctor or physio in regards to rebounding exercises to be certain it is a safe activity for you. For additional aerobic activities, refer to our exercising tips for lymphedema blog.
Denise Drisdelle is a registered massage therapist and co-founder of FLOW Lymphatic Health Services.