Table of Contents
Rebounding is easy to do, inexpensive, portable, and can be done in the comfort of your home. But is rebounding good for osteoporosis? Does rebounding build bone density, can rebounding reverse osteoporosis, and is rebounding safe for osteoporosis? This post answers each of these questions.
Let’s start with the first question people often ask me: does rebounding build bone density?
Does Rebounding Build Bone Density?
Two recent research studies have considered whether rebounding builds bone density in postmenopausal women? Neither of the two research teams was able to definitively prove that rebounding built bone density.
Let’s start with a study published in 2023 in the Journal of Womenʼs Health Physical Therapy.
Mini-Trampoline as an Exercise Intervention for Postmenopausal Women
This study (1) examined the potential benefits of rebounding (or mini-trampoline jumping) as an exercise intervention for postmenopausal women. The research team in New Zealand focused on bone density and pelvic floor muscle functioning.
The study involved 37 healthy postmenopausal women who self-assigned to either an intervention group (n=29) or a control group (n=8). The intervention group followed a rebounder exercise program that lasted 12 weeks with 40-minute sessions conducted three times per week.
The control group in this study did not participate in any structured exercise intervention. They essentially maintained their normal lifestyle activities while the intervention group followed the 12-week rebounder exercise program.
The rebounder exercises were designed to improve aerobic fitness, flexibility, lower extremity strength, balance, and pelvic floor muscle activation, with intensity maintained at 40-75% of age-predicted maximum heart rate.
Participants were assessed at baseline, immediately after the 12-week intervention, and at a 3-month follow-up. Key outcome measures included:
- Bone mineral density (BMD) via quantitative ultrasound of the calcaneus
- Pelvic floor muscle function measured using surface electromyography
- Urinary incontinence evaluated through questionnaires for stress urinary incontinence (SUI) and urge urinary incontinence (UUI)
The results showed significant improvements in the intervention group:
- Bone mineral density increased significantly post-intervention compared to the control group, with benefits still present but diminished at the 3-month follow-up.
- Stress urinary incontinence scores decreased in the exercise group, with the difference becoming statistically significant at the 3-month follow-up.
- No significant differences were found for the cough assessment or urge urinary incontinence scores.
Key Observations of Study
The researchers concluded that rebounder exercise may be an effective intervention for improving female-specific health risk factors in postmenopausal women, particularly bone density and stress urinary incontinence symptoms.
However, the study had several significant limitations, including a relatively small sample size (particularly in the control group), self-assignment rather than randomization, and measurements of bone density limited to the calcaneus of one foot.
These limitations make it difficult to say, one way or another, whether rebounding can build bone density.
The Effectiveness of a Mini-Trampoline on Bone Health and Osteoporosis
A 2019 study (2) published in the journal, Clinical Interventions in Aging, evaluated the effectiveness of a rebounder exercise program for older women with osteopenia. The researchers conducted a randomized controlled trial with 40 female participants (average age 68.5 years) who were divided into an intervention group (IG, n=20) and a control group (CG, n=20).
The intervention group participated in a twelve-week rebounder exercise program. The program consisted of twice-weekly, 45-60 minute sessions on rebounders, featuring three types of exercises:
- Balance exercises (walking in place, various standing postures)
- Strength exercises for upper/lower limbs and trunk
- Jumping exercises (bouncing, jumping with various foot positions)
Researchers measured several outcomes before and after the intervention including static balance, functional mobility, upper and lower limb strength, gait speed, fear of falling, and bone density in the lumbar spine and femoral neck.
The results showed significant improvements in the intervention group compared to the control group in all parameters except bone density. Specifically, the intervention group showed improvements in static balance, functional mobility, and upper and lower limb strength. Further, the intervention group experienced an increase in gait speed, a reduction in fear of falling, but limited increase in bone density in the lumbar spine and femoral neck.
The control group showed either no change or slight decreases in most parameters during the same period.
The researchers concluded that the mini-trampoline exercise program was highly effective in improving balance, mobility, strength, gait performance, and reducing fear of falling in older women with osteopenia.
Key Observations of Study
This study was better designed than the first study (discussed above), however, it still fell short in that the researchers should have created a third study group that performed the exercises on the ground and not the rebounder. As a result, it is difficult to say whether the exercises or the rebounder led to the reported improvements.
While the research team claimed that rebounding exercises slightly improved bone density, they failed to show that the rebounding, unto itself, led to an increase in bone density. The researchers did not isolate the effect of the rebounder and failed to answer the question, does rebounding build bone density?
The intervention group performed exercises while using the rebounder while the control group “maintained their normal lifestyle.” The researchers should have created a third group where people who did the same exercises as the intervention group but without the use of the rebounder. This would have allowed fair comparison between the different groups and yielded more meaningful results.
Having a third group would have allowed us to see if the rebounder added to the effects of an exercise program or actually reduced the effects (possibly because it reduced ground reaction forces through the skeleton.
Neither study adequately demonstrated that the rebounder helped build bone density. They did however show positive impact on a number of important health metrics.
Stress urinary incontinence scores improved and that exercising on the rebounder was highly effective in improving balance, mobility, strength, gait performance, and reducing fear of falling in older women with osteopenia.
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
I cover important topics related to osteoporosis exercise including:
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
Can You Use Rebounding to Reverse Osteoporosis?
Our review of the two recent studies clearly shows that you cannot rely upon rebounding to build bone density and, thus, reverse osteoporosis. However, you can argue that it might assist with an improvement in balance and functional mobility, and thereby reduce your risk of a fall.
Unfortunately, neither study separated the effects of exercise from exercise on the rebounder to confidently show that the rebounder itself is effective for osteopenia or osteoporosis.
Is Rebounding Safe for Osteoporosis?
Is rebounding safe if you have osteoporosis or osteopenia? A case series (3) published in August of 2023 demonstrates that there could be risks associated with rebounding exercise on a rebounder for individuals, even if there are no prior indications of osteoporosis or osteopenia.
Vertebral Compression Fracture after Rebounding
This case series reports on seven patients who developed mid-thoracic vertebral compression fractures (VCFs) following regular rebounding exercise, despite having no history of high-energy trauma.
The researchers from hospitals in Seoul, Republic of Korea, documented cases of patients (one man and six women, mean age 62.86 years) who presented with progressively worsening upper back pain after beginning regular rebounding exercise. All patients developed symptoms approximately 16 days after starting rebounding exercise sessions, which typically lasted about 40 minutes and were performed 3 to 4 times weekly.
MRI scans confirmed a total of ten fractures across the seven patients, affecting vertebrae T5-T8, with T8 being the most commonly affected (four cases). Notably, only four of the seven patients were diagnosed with osteoporosis based on DEXA scans, suggesting that these injuries can occur even in individuals without significantly compromised bone quality.
A critical finding was that all patients reported they had never received proper instruction on correct posture during rebounding. Instead, they exercised with:
- A “hunchback” posture
- Insufficient movement of hip, knee, and ankle joints
- Both hands holding the safety bar
The authors hypothesize that this improper technique resulted in increased peak vertical force along the gravity axis in the mid-thoracic area. When adopting a hunchback posture, gravity forces decompose into shearing and compressive forces on the inclined vertebrae, potentially leading to stress fractures from repetitive loading even without high-energy trauma.
The study highlights that while rebounding is generally considered beneficial for postural balance, stability, and muscle strength, improper technique can lead to significant injuries, including vertebral compression fractures.
NASA, Rebounder Mini Trampolines and Bone Density
Invariably, everyone promoting the use of the rebounder as a treatment for osteoporosis points to research done in 1980 by a group of NASA researchers. Forty five years ago they published a study comparing the bio-mechanical stimuli of jumping on a mini trampoline to running on a treadmill. (4)
It was a small study group of eight males between the ages of 19 and 26 years old. They followed a strict protocol for mini trampoline and treadmill use. The research team measured the effects of both on O2 uptake and musculature. They did not study the effect on bone.
The team found that for similar levels of heart rate and VO2, the magnitude of the bio-mechanical stimuli was greater with jumping on a rebounder than with running.
They hypothesized that they could use rebounders to maintain the physical condition of their astronauts.
So, does NASA use rebounders in space? No. They use a completely different modality called ARED.
The NASA Advanced Resistive Exercise Device (ARED)
At the Interdisciplinary Symposium on Osteoporosis (ISO) 2014, I had the pleasure hearing Nicole Stott, Astronaut, National Aeronautics and Space Administration (NASA) speak of their conditioning in space. The astronauts exercise two hours per day with a special piece of equipment called an Advanced Resistive Exercise Device (ARED).
The exercise protocol NASA uses includes resistive strength training exercises such as squats, heel raises, dead lifts and press. They are also harnessed onto a treadmill and must run an hour each day while in space. Nicole joked that the astronauts come back to earth in better physical conditioning than when they left.
Many of these exercises are part of the Exercise for Better Bones program. Fortunately, you can do Exercise for Better Bones here on earth and you don’t need expensive gear designed by NASA engineers.
Bellicon Rebounder: Mini Trampoline for Osteoporosis
A number of readers have contacted me for my opinion of the Bellicon Rebounder: can it be used to build bone density?
As demonstrated earlier in this post, there is no research indicating that any rebounder, including the Bellicose Rebounder, can improve bone health or treat osteoporosis.
Rebounding and Osteoporosis: Conclusion and Summary
Rebounding with a mini trampoline is a popular exercise activity. Rebounders are convenient, inexpensive, and easy to use. Sadly, there is very little research indicating that rebounding is good for osteoporosis. The studies had many weaknesses including small sample sizes, short duration and the lack of a proper control group.
A rebounder studies did show that it helped with balance, gait mobility, and strength. However, be aware that there have been several cases of individuals experiencing vertebral compression fractures after using the rebounder.
My recommendation is that should you decide to use the rebounder, that you do so only if you have good posture and use it as an adjunct to strength training. Some movement is better than none at all, but the side effects to exercise should lead to positive outcomes.
I encourage you all to follow a safe and effective exercise program that considers your activity level and fracture risk, and gradually allows you to improve your bone health.
Margaret Martin
Further Readings
References
- Fricke, Anja & Fink, Philip & Rowlands, David & Lark, Sally & Mundel, Toby & Shultz, Sarah. (2023). Mini-Trampoline Jumping as an Exercise Intervention for Postmenopausal Women. Journal of Women’s & Pelvic Health Physical Therapy. 47. 19-25. 10.1097/jwh.0000000000000257.
- Posch M, Schranz A, Lener M, Tecklenburg K, Burtscher M, Ruedl G, Niedermeier M, Wlaschek W. Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia. Clin Interv Aging. 2019 Dec 20;14:2281-2293. doi: 10.2147/CIA.S230008. PMID: 31908438; PMCID: PMC6929928.
- Park SC, Kim HB, Chung HJ, Yang JH, Kang MS. Mid-Thoracic Vertebral Compression Fracture after Mini-Trampoline Exercise: A Case Series of Seven Patients. Medicina (Kaunas). 2023 Aug 24;59(9):1529. doi: 10.3390/medicina59091529. PMID: 37763648; PMCID: PMC10532981.
- Bhattacharya A, et al. Body acceleration distribution and O2 uptake in humans during running and jumping. Journal of Applied Physiology 1980; 49(5):881-887
Comments
February 26, 2019 at 12:01pm
Rhea Van Breda
Thank you for this information. I do have a question. You suggest stomping or jumping. Because of my knees and a weak pelvic floor, I have difficulty doing either. But I figure that a rebounder has a much softer landing, and works for me much better than jumping. The question is: if jumping and stomping are good, why would rebounding not be as good? The rebounder that I have does have a support to hold on to as I jump. Here is an article I found regarding rebounding and osteoporosis.
May 14, 2019 at 1:33pm
Beverley Clark
Thanks for this useful information. I will add "bug stomping" into my daily dog walks! Additionally, for the past year I have begun to incorporate a Pilates Jumpboard class into my regular routine. This year I have seen some small improvements in my Z scores, but of course I have made multiple changes so it is hard to know what has made the difference. It is reassuring to know that there is research on the jumping and stomping and I would love to know if you are familiar with any research regarding Jump Pilates. For those who haven't tried it, it is great core and cardiovascular exercise too!
May 18, 2019 at 7:46am
Margaret Martin replies
Hi Beverley, You're welcome. I love your idea of adding your bug stomp into your dog walks!
I do not know anything at all about a Pilates Jumpboard other than Joseph Pilates would probably find it odd that they are using his name on things so far removed from what he developed. I will look into it. Thank you for letting me know about it. I am glad you enjoy it.
Margaret
May 14, 2019 at 1:52pm
Susan Johnson
Thank you for this article. Stomping or jumping are so easily incorporated into my day. Nice to have easy, effective exercises I can add in any time!
May 14, 2019 at 2:03pm
PATRICIA MARINELLI
Hi I don't have a rebounder, but I do have a Total Gym. Do you know if the Total Gym is good for bone strengthening?
May 14, 2019 at 2:44pm
Richard Martin replies
Hi Patricia. Thanks for following us and your comments. Margaret wrote about the Total Gym in this blog post. About half way into the post she talks about the equipment. What she likes and would like changed. She also suggests alternatives. http://melioguide.com/osteoporosis-exercises/weight-training-and-osteoporosis/
May 14, 2019 at 4:03pm
Alison Lerner
I have very little padding on the bottom of my feet, also arthritic knees. Is there any way to do stomps or something equivalent?
Thanks for your wonderful blogs.
May 18, 2019 at 7:41am
Margaret Martin replies
Hi Alison, Thank you for your praises on my blogs. You have me scratching my head. I would certainly recommend that you wear supportive shoes with your stomping and that you begin very slowly as in 1 a day for a week. Week two, two a day, one in the am the other in the pm. Week three stomp before each meal...if your feet tolerate it build up to stomping on the hour. You will be your own clock bell. :)
As you progress you might find that your feet and knees tolerate a certain number of stomps a day but no more. Then stay at that level for a few weeks and see if you can progress more slowly or be pleased that you made it that far!
As far as your knees, be sure that your alignment is healthy. Your knee should always point in the same direction that your second toe is pointing in. Wishing you much success.
Margaret
May 14, 2019 at 5:02pm
Janet
My fractures are in the thoracic region which is also where my osteoporosis is worse. What excercise can I do to build that bone area?
May 18, 2019 at 7:31am
Margaret Martin replies
Hi Janet, Thank you for your question. If you are unable to work with a local Physiotherapist/Physical Therapist then I would recommend you purchase Exercise for Better Bones and begin with the Posture exercises. Once you have progressed through the Posture exercises you can move to Beginner Level Strength. Under every strength exercise there is an indicator identifying whether it targets the bones of your spine, hips or wrist or a combination of them. This will help you to prioritize which exercise to focus on. Keep in mind that your posture when you move, sit and stand throughout the day is equally as important as the exercises you do. There is plenty of information about this in the book.
Wishing you all the best,
Margaret
May 14, 2019 at 5:30pm
Frances McCrea
Thank you for your information on stomping, I will be sure to add it to my exercise practice. I am presently having physio on my back, my physiotherapist feels that the best exercises for osteoporosis are using exercises bands, a study was done at MacMaster Univerisity and a program called Osteo-Circuit was started - I am interested to know how you feel about exercise bands. Fran
May 18, 2019 at 7:25am
Margaret Martin replies
Hi Fran, Since you are presently working with a Physiotherapist for your back I would advise you to share the information with them so they can advise you whether stomping would be advisable for your back at this time. As far as I am aware Osteo-Circuit was actually born out of a Physiotherapy clinic in Toronto. A small study was conducted showing that individuals who participated in the circuit improved in health parameters including balance but no bone building changes were assessed. As far as bands, I only like to use them for a short while until individuals can progress to body resistance or weight resistance exercises. I do have two band exercises in the Beginner Level of Exercise for Better Bones to allow individuals to build up to the Active Level.
I wish you a quick recovery and a stronger back.
Margaret
May 16, 2019 at 1:56pm
Carrie
So is the stomping okay if I've already had a compression fracture?
May 18, 2019 at 7:11am
Margaret Martin replies
Hi Carrie, If I had to make a blanket decision of yes or no I would say no to air on the side of caution. Having said this, I have clients who have had a compression fracture who stomp and jump but have demonstrated to me that they can stomp and jump with good knee and spinal alignment. Other factors that come in deciding to stomp or not to stomp is the how and why you obtained your compression fracture should also be considered (flying over the handle bars of your bicycle versus putting down a laundry basket). It is ideal to have your Physical Therapist/ Physiotherapist with knowledge in Osteoporosis and Exercise weight the advantages and disadvantages of any exercise in assisting you in choosing the best.
May 17, 2019 at 9:10pm
Marianne
Thank you for this blog. Very helpful. I can see that stomping may have more functions than helping the bones....venting frustration, making firm resolutions, grounding fanciful thoughts, etc.
Marianne
May 18, 2019 at 7:13am
Margaret Martin replies
Hi Marianne, Thank you for shedding a bright light on the topic. You brought a smile to my face. Wishing you all the best,
Margaret
May 21, 2019 at 5:13pm
Leora Friedman
thanks for the stomping although this seems to aggravate my osteoarthritis in my knees. What is your opinion regarding the aeropilates rebounder- you lie supine and and push off the trampoline that is vertical to the ground. Resistance is adjusted with cords. Fall potential is eliminated. Thank you for your guidance and making your expertise available.
May 28, 2019 at 10:31pm
Margaret Martin replies
Hi Leora, I do not know anything at all about a aeropilates rebounder other than Joseph Pilates would probably find it odd that they are using his name on things so far removed from what he developed. I will look into it. Thank you for letting me know about it. I am glad you enjoy it.
Margaret
May 29, 2019 at 6:31pm
Leora Friedman
thanks so much. I believe the same type of rebounder configuration can be attatched to the "total gym" apparatus. Much appreciate your expertise and willingness to help us (the community at large).
December 30, 2019 at 11:07pm
David
Great information....but I have a question. If jumping and stomping onto a hard surface like concrete or asphalt is recommended, then it seems to me that gentle bouncing on a rebounder would be even better due to the almost zero hard impact. Why is the very low impact of a rebounder considered "bad" when the much higher impact of jumping or stomping is beneficial? Seems counter-intuitive to me!
Thanks!
January 1, 2020 at 5:01pm
Margaret Martin replies
Hi David. Thank you for asking to clarify the blog for you.
The very low impact of a rebounder is not considered “bad” if you are concerned about the health of your joints, your cardiovascular fitness, your balance and your general enjoyment of movement.
However, the very low impact of a rebounder is considered insufficient to stimulate bone building.
Impact provides the stimulation needed for building bone. The ground reaction forces provide the stimulation up through the feet and the leg bones to the hip. The harder the landing force, the more the bones to respond to the forces.
Forces should not be so great that we fracture. For example, jumping off a one foot high surface is not appropriate for individuals if their bones have not adapted.
Progressive loading is recommended because it allows someone to gradually build their bone strength.
Since the rebounder is more gentle than jumping on the floor, it may be perfect for someone who has not been walking regularly or at a pace beyond a "comfortable walk". However, once you have the fitness level to walk more briskly, you will surpass the ground reaction forces that are created on the rebounder.
Here's a blog expanding the concept:
http://melioguide.com/osteoporosis-exercises/is-walking-good-for-osteoporosis/
Wishing you a Happy and Healthy New Year.
Margaret
May 13, 2020 at 5:53pm
Kavin Nelson
I agree with your assessment. This is an excellent article on limited benefits of mini trampolines and rebounders on bone health.
August 31, 2020 at 9:49am
Katie
Many thanks Margaret, this is so helpful. Purely in terms of strengthening a weak pelvic floor - does the rebounder have merits over stomping? My mum is in her 70s and wants to avoid needing an operation so we thought she could use this as low impact exercise (she has arthritic knees) to improve her pelvic floor which is her biggest issue.
September 13, 2020 at 1:34pm
Margaret Martin replies
Hi Katie, I am not the right person to ask your question: "Purely in terms of strengthening a weak pelvic floor – does the rebounder have merits over stomping?" I do not stay up dot date on pelvic floor studies the way I do Osteoporosis studies. It is a question for an experienced Pelvic Health Physiotherapist to address. For waht it is worth, my personal opinion is that depending on how aggressively she is bouncing the gravitational pull on her pelvic floor is likely greater with rebounding than it is with stomping. Having had two vaginal births, episiotomies and forceps my pelvic floor can deal with stomping better than it can with jumping. I hope she is working with a pelvic floor Physiotherapist.
Margaret
February 24, 2021 at 2:48am
Kenneth Smith
Rebounding is a proven way to burn calories and fat, and tone muscle across the body. As a total body exercise, every part of the body receives a workout during rebounding, promoting the burning of calories and fat deposits.
February 24, 2021 at 12:06pm
Richard Martin replies
The point of the article is to clarify the misconception (seemingly promoted by rebounder manufactures) that rebounding builds bone. There is no evidence supporting that (including the mentioned NASA study). It might be a good exercise but there are many ways to achieve what you claim without spending money on a rebounder.