Rebounder Knee Pain: Can Rebounding Hurt Your Knees? (2022)

The concern whether rebounding can hurt your knees is probably a strong reason why you haven’t started your rebounding routine yet. So is it true? Does rebounding hurt your knees? The answer is, yes, it does. In this article, we will dissect this concern and show you both the harms and the benefits caused to your knees by rebounding.

Rebounder Knee Pain 101

Why Should I Rebound?

Does Jumping on a Trampoline Hurt Your Knees?

Can You Use a Rebounder With Bad Knees?

(Video) IMMEDIATE Knee pain Relief - 3 steps with the mini trampoline. Huge benefits of rebounding

Is a Rebounder Good for Knees?

Why Should I Rebound?

Rebounder Knee Pain: Can Rebounding Hurt Your Knees? (1)

Time is one of the most expensive things in the world. With work, family and other commitments, taking time off for the gym sometimes seems impossible. Rebounding, on the contrary, is convenient, less time-consuming and very effective.

It has been scientifically proven that rebounding is more effective than even jogging. It will strengthen your cardiovascular system, immune system, hormonal system and contribute to improving intimacy and mental health as well. It’s a great way to tone your muscles, increase your flexibility and improve your posture. The list goes on. The bottom line is, rebounding is a great way to get healthy.

(Video) Osteoporosis and Rebounding on the bellicon

Due to these reasons, it is increasingly becoming everyone’s favorite workout. By everyone, we mean adults and kids too. Nonetheless, just like everything else, even rebounding does have certain cons. The most prominent among them is the rebounder impact on knees.

Does Jumping on a Trampoline Hurt Your Knees?

Yes, if you are not cautious enough, you could give yourself a rebounder knee injury. The most common kind of a rebounder knee injury is a hyperextended knee. A hyperextended knee is when the knee is twisted in an unusual way, which causes the ligament to tear. This can be extremely painful. What’s worse is it could last for days.

The symptoms of a hyperextended knee are pain and swelling in the knee area, pain when walking and a temporary inability to run or jump. If you were rebounding when this happened, you might not be able to continue rebounding.

Just as with any other joint in the body, a hyperextended knee will require immediate medical attention. This is to prevent any long-term problems as a result of negligence. With the right kind of treatment, your knee will be as good as new within a week.

Also, if you’ve ever seen a trampoline, then you know its edges are made of metal. Another common cause of a rebounder knee injury is falling on the metal edges while jumping. However, this problem exists in all forms of physical activity. For instance, if you’re not attentive enough while walking on the road, you could step on a sharp object and hurt yourself.

Scratching the knee by falling on the edge is quite common among kids. However, nowadays, manufacturers make mini trampolines with flexible netting. This provides extra protection and prevents any rebounder knee injury of this nature.

Can You Use a Rebounder With Bad Knees?

Rebounder Knee Pain: Can Rebounding Hurt Your Knees? (2)

Injuring your knee while rebounding and rebounding with a bad knee are two different things. If the existing knee injury is severe, then of course, rebounding may not be a practical solution.

However, for someone who has general knee problems, most physical activities are not recommended. So they usually avoid extreme games, squats, and push-ups. Rebounding on a mini trampoline isn’t among the activities that they should avoid, though. In fact, rebounding on a mini trampoline could strengthen their knees.

This is because rebounding is considered to be a low-impact exercise. Unlike high-impact exercises such as soccer and basketball, the rebounder impact on knees is less intense. Still, if you are someone with bad knees, make sure you don’t go overboard with your trampoline exercises. Also, make sure you only use a springless mini trampoline for your rebounding workout. We will discuss the choice of trampolines in more detail shortly.

Is a Rebounder Good for Knees?

Rebounder Knee Pain: Can Rebounding Hurt Your Knees? (3)

From what we shared above, we’re sure you’ve gathered enough to conclude that using a rebounder is indeed good for the knees.

What’s interesting and equally mind-blowing is that the rebounder can even help people who suffer from arthritis. Arthritis can cause severe knee pain and swelling, so exercises such as running or even walking could be too strenuous. Rebounding, on the other hand, is a milder form of exercise as it only includes jumping on a mini trampoline. It will give people who suffer from arthritis enough movement to strengthen their knees.

(Video) 20091015th-trampoline-knee-injury

If you are someone who suffers from arthritis, we (and many other experts) recommend that you start a rebounding workout. In the first few days, you may not be able to rebound for longer than 2-3 minutes. You might even find it difficult to get onto the trampoline in the first place.

But don’t let these obstacles stop you from working out. Get help from someone and start rebounding. Before you know it, you’ll be able to jump for ten minutes straight. You’ll also feel a significant difference in your knee area afterward.

Furthermore, rebounding provides several other benefits, which we stated at the beginning of this article. When we combine all of those benefits, we realize that rebounding can actually protect knees from any possible harm in the future. It strengthens the muscles and increases bone density. It is for this reason that NASA makes their astronauts rebound when they return from outer space.

Below, we will share with you some simple rebounding workouts. In the beginning, you might struggle to get them right. But once you start noticing the positive rebounder impact on knees, you’ll never want to give up this routine.

Rebounder Exercises For Bad Knees

Workout 1

  • Mimic walking while standing in the same spot on the trampoline
  • While doing that, lift your knees until they are parallel to the trampoline surface
  • Swing your arms while doing all of the above

Workout 2

  • Jump on the trampoline, but make sure you don’t jump too high
  • While jumping, bring your left arm as close as possible to your right leg
  • Then switch sides and bring your right arm as close as possible to your left leg

Best Rebounder for Bad Knees

Remember we told you we would discuss the choice of trampolines in more detail? Here is where we will do that.

When you go to purchase a trampoline, you might be given two choices — one with springs and one without. The trampoline with springs is not the best choice for someone with bad knees. The reason is that the spring trampoline doesn’t absorb the impact of the bounce as much as the springless one does.

Someone with bad knees requires an easy workout that won’t strain their knees too much. With a spring trampoline, you won’t get this result. A springless trampoline will make the bouncing easier and more flexible. So you won’t feel like you’re chained to the trampoline. This is what will benefit your knees eventually.

Final Words

Now you know how the rebounder can affect the knees both positively and negatively. It doesn’t take much to suffer from a hyperextended knee. So, we advise you to start your rebounding routine slowly.

Since it’s an easy exercise, many people try to rebound for 20 minutes from day 1. This is very bad for your limbs and will give you cramps and sore muscles (and a hyperextended knee). In contrast, if you take it slow, your muscles will be more prepared for longer workouts.

(Video) Trauma healing with the bellicon Mini Trampoline - Dr. Peter Levine | bellicon

Finally, we repeat this quite often and cannot emphasize it enough — it is imperative that you consult a physician before you start rebounding. Only after your physician approves of this form of workout should you proceed with it. Trust us — you’d rather get professional advice than pay a lifelong price because of negligence.

We’re quite certain this article has cleared the air about the harm rebounding can cause to your knees. You might have plenty of friends with the same concern, so share this article around and let more people benefit from it. Also, if you have anything to share or add to the content, leave your comments below. We’re always happy to hear from you.

FAQs

Are rebounders bad for your knees? ›

Rebounding helps slow down the inevitable muscle atrophy in the aging process. Easy on the joints. Rebounding has much less impact on joints and soft tissues than other exercises.

Can jumping on a trampoline hurt your knees? ›

The very simple answer to this question is: no, trampolining isn't bad for your joints. On the contrary! When exercising on a hard surface, such as running and jumping, the spinal column, bones, and joints have a lot to endure.

Can a mini trampoline hurt your knees? ›

Jumping on a mini-trampoline may appear to be high-impact, but is considered to be low-impact plyometrics. As long as your knee problems are not debilitating, jumping on a mini trampoline is a suitable exercise for someone with bad knees.

Are rebounders safe for seniors? ›

By providing an entertaining and easy-to-do workout, rebounding takes away the stress of ordinary exercise for the elderly. With a safe workout combined with many health benefits, rebounding is the best exercise option for senior citizens of any age.

Can rebounding help with inflammation? ›

Helps to Reduce and Combat Varicose Veins

Frequent rebounding increases circulation of blood flow, which can greatly reduce the pressure that your veins have to endure and eliminate the inflammation and the pain that comes with varicose veins.

Is jumping good for your knees? ›

Jumping places a force of two to three times your body weight across your knees, which naturally increases the potential for injury, and people with knee problems would do best to avoid jumps that require a very deep knee bend or could torque the knee on landing.

Is jumping on a trampoline good for your joints? ›

When you jump on a trampoline, the entire body shares the G-force impact. Unlike most exercises, rebounding strengthens the bones and muscles without the risks of injuries to weight bearing joints such as the knees, ankles, hips and back.

What does a hyperextended knee feel like? ›

Symptoms can include swelling, severe knee pain, and visible bruising. A hyperextended knee is often easy to spot when it happens. A person can often feel the knee bend backward out of line with the leg.

Is walking on a rebounder good exercise? ›

Rebounding is great exercise. It forces the body to compensate for its location in space, therefore calling upon every muscle group to respond: legs, arms, and core.

Is jumping on a trampoline low impact? ›

Trampolining is a low impact exercise. A jumper's vertical acceleration and deceleration is absorbed by the trampoline mat, taking up to 80% of the shock. In comparison, hard surfaces like roads have no “give”. Trampolining protects your joints while exercising your muscles.

How effective is rebounding for weight loss? ›

One of the main reasons why rebounding is so effective at helping people lose weight is because it provides both a cardio workout and muscle building. This allows you to burn more calories (and ultimately lose more weight) than if you just did one or the other.

Who should not use a rebounder? ›

People who are 50 years or older and people who have problems with their back, their joints or their feet, or people who suffer from bad circulation, heart problems or health issues related to injuries or accidents, should definitely consult their doctor before using the Rebounder to make sure that it's a safe, ...

Is rebounding good for blood pressure? ›

Lowers blood pressure. Rebounding helps your muscles contract, resulting in the rhythmic compression of veins and arteries. This helps move fluids more effectively through the body and back to the heart, helping to lower peripheral blood pressure.

How long does it take to see results from rebounding? ›

The results were published in the ​International Journal of Preventative Medicine​ in July 2016. These findings show that you can expect to lose weight within 12 to 20 weeks of starting a rebounding exercise program.

Is it OK to rebound every day? ›

There's no set guideline for the number of days to incorporate rebounding into your routine. A 2018 study showed that participants who exercised on mini-trampolines for as few as three days a week saw big benefits, like increased running speed. How long you jump each session is really up to you and your fitness level.

How long should I rebound for? ›

Starting Your Rebounding Routine

Generally, ten minutes per day is the ideal amount of time to devote to rebounding when first starting this exercise. More experienced rebounders may increase this to 20 or 30 minutes or enjoy multiple ten-minute sessions each day.

Does rebounding build bone density? ›

Improves Bone Density and Builds Muscle Mass

Rebounding helps prevent those losses by restoring your bone density and muscle mass! This type of exercise is fun and a really effective way to build up that essential bone density that will protect your health as you age.

How can I jump without damaging my knees? ›

Using your arms to assist your momentum, jump as high or as far as you can, and land on the balls of your feet. Bend your hips and knees to the squatting position to soften the landing. Pay special attention to the alignment of your knees and toes. Your knees should track over the tops of your feet, but not beyond.

What happens if you jump on a trampoline everyday? ›

They can help you develop better balance, coordination, and motor skills. These exercises target your back, core, and leg muscles. You'll also work your arms, neck, and glutes. Research shows that trampolining has a positive effect on bone health, and it may help improve bone density and strength.

Are mini trampolines good for arthritis? ›

Rebounding is a type of low-impact exercise that offers many benefits for people with arthritis. Rebounding is a form of exercise that involves jumping on a trampoline or mini-trampoline. The bouncing motion helps stimulate the lymphatic system, which helps remove toxins from the body.

Can you use a rebounder after knee replacement? ›

Check with your doctor before you try rebounding. (Avoid it if you've had joint replacement in your feet, ankles, knees or hips unless your doctor has given the OK.) Under the guidance of a physical therapist, you may be able to gradually build up to jumping.

What are the symptoms of a torn ligament in your knee? ›

Symptoms
  • A loud pop or a "popping" sensation in the knee.
  • Severe pain and inability to continue activity.
  • Rapid swelling.
  • Loss of range of motion.
  • A feeling of instability or "giving way" with weight bearing.
10 Mar 2021

How long does a knee take to heal? ›

For knee sprains or strains, the healing time is typically 2 to 4 weeks. For major injuries as a result of trauma, it can take from 4 up to 12 months.

How do you tell if you've hyperextended your knee? ›

Symptoms of a hyperextended knee include the following:
  1. Knee Pain. You may feel mild to severe pain in your affected knee.
  2. Poor Movement. You may find straightening or flexing your affected knee to have become difficult.
  3. Swelling. Swelling and stiffness may develop around your affected knee.
  4. Poor Stability.
20 May 2021

Are there any cons to rebounding? ›

What is this? However, even though rebounding is great cardio, it won't replace your strength training routine. It doesn't target your arms or provide enough resistance to continue to challenge your muscles over time. Trampolines can also be expensive, especially if you want a full-size model.

What is 10 minutes of rebounding equal to? ›

A NASA study found that 10 minutes of jumping on a trampoline is the equivalent of a 30 minute run. The fact is exercising on a trampoline take less time than running. If you're a busy parent who struggles to find time to exercise you can go for a quick jump right in your backyard!

Does rebounding cause sagging skin? ›

Rebounding doesn't make your face sag. While the anti-gravity nature of the exercise might seem like it'd cause your skin to droop, the opposite is actually true.

What is the difference between rebounder and mini trampoline? ›

Rebounders are a bit smaller than mini trampolines. Rebounders are also portable, unlike mini trampolines. Once mini trampolines are set up, they usually stay in one place. Another key difference is that rebounders are designed for fitness.

Which is better treadmill or trampoline? ›

A NASA study found that trampoline jumping is 68% more efficient than running or jogging. In fact, it proved to be the best exercise to rebuild the lost bone tissue of astronauts whose weightless state caused them to lose 15% of their bone mass.

Does rebounding help lose belly fat? ›

You can simply bounce up and down to see weight loss and tone the muscles of your legs, lower abdomen, thighs, and buttocks, but, if you work in additional movements, you can tone other parts of the body. One of the best exercises you can do on your mini trampoline to target your belly fat is oblique twists.

Does jumping on a trampoline burn belly fat? ›

Yes, jumping on a trampoline exercises the whole body. The g-force that bouncing produced helps to build muscle and burn fat quickly. This firms up every part of your body – including legs, thighs, arms, hips, and stomach.

Does rebounding get rid of cellulite? ›

Rebounding on a mini trampoline

Rebounding is not only great for your health, it's one of the best cellulite busting exercises you can do!

Is a mini trampoline hard on joints? ›

Minimal Joint Risks

If you become too intense in your workout, jumping too high and going for too much too soon, you might find your knees and other joints aching later. In addition, the landing surface of some mini trampolines isn't very stable, so you run the risk of turning your ankle if you're not careful.

Is bouncing on trampoline good exercise? ›

Trampoline jumping can be an effective way to boost your physical fitness, and it may be an exciting break from your regular exercise routine. These low-impact exercises can build strength, improve heart health, and improve stability.

Is rebounding bad for your back? ›

Researchers at the University of Ghent found that even light bouncing on a mini-trampoline reduces strain on the spine and, at the same time, significantly strengthens the (lower) core back muscles. It is also less risky than other forms of exercise and training.

Can I use a trampoline with arthritis? ›

Check with your doctor before you try rebounding. (Avoid it if you've had joint replacement in your feet, ankles, knees or hips unless your doctor has given the OK.) Under the guidance of a physical therapist, you may be able to gradually build up to jumping.

Is jumping good for your knees? ›

Jumping places a force of two to three times your body weight across your knees, which naturally increases the potential for injury, and people with knee problems would do best to avoid jumps that require a very deep knee bend or could torque the knee on landing.

Is trampoline good for knee replacement? ›

Running and jumping

Jumping exposes the knee to even higher forces. Performing activities that involve running and jumping while still recovering from a knee replacement may delay healing or cause damage to the prosthesis.

Are trampolines good for seniors? ›

But one study found that 14 weeks of mini-trampoline exercises increased seniors' ability to regain their balance before falling by about 35%. “Rebounding is associated with better balance, coordination and motor skills, which can be especially important for people who are at risk of falling,” Lyons says.

Are there any cons to rebounding? ›

What is this? However, even though rebounding is great cardio, it won't replace your strength training routine. It doesn't target your arms or provide enough resistance to continue to challenge your muscles over time. Trampolines can also be expensive, especially if you want a full-size model.

How many minutes a day should you rebound? ›

Generally, ten minutes per day is the ideal amount of time to devote to rebounding when first starting this exercise. More experienced rebounders may increase this to 20 or 30 minutes or enjoy multiple ten-minute sessions each day.

Is rebounding better than walking? ›

Rebounding burns more calories. On average, a 30-minute rebounding session will burn significantly more calories than a 30-minute walk. If you're trying to decide which exercise will boost your calorie deficit and improve your weight loss, then rebounding is probably the way to go.

Who should not do rebounding? ›

People who are 50 years or older and people who have problems with their back, their joints or their feet, or people who suffer from bad circulation, heart problems or health issues related to injuries or accidents, should definitely consult their doctor before using the Rebounder to make sure that it's a safe, ...

Does rebounding make your face sag? ›

Rebounding doesn't make your face sag. While the anti-gravity nature of the exercise might seem like it'd cause your skin to droop, the opposite is actually true.

Is rebounding bad for your bladder? ›

a) Impact of rebounding exercises

The study investigating the incidence of stress urinary incontinence in young elite female trampolinists found that all the athletes over the age of 15 years reported bladder leakage during trampoline training2.

Videos

1. Is a Rebounder Good for Bone Health?
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2. Low Impact Knee Strengthener/Hip Opener | Gentle Resistance Training on a Rebounder | I Jump Instead
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3. Rebounding for Beginners and Seniors / Low Impact Bad Knees Workout
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4. KNEE PAIN GONE - INCREDIBLE recovery with the mini trampoline
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5. I bounced for 2 years & this happened - mini trampoline rebounder addiction
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6. trampoline cardio workout for knee pain
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