TRIED & TESTED
SHAKEN,
not Stirred
After believing for years that The Power Plate was a hi-tech version of one of those old fashioned“ shake the fat off” machines, I was amazed to learn the science behind how the gentle vibration of the Power Plate prepares, strengthens and recovers a runner’ s body. – BY LAUREN SMITHERS
Dr Emily Splichal demonstrates how to use the Power Plate for an effective strengthening workout
It’ s an unfortunate reality that many runners experience a range of injuries as a result of a sudden increase in mileage, or through repeated overuse of muscles. This is because when we run, our bodies are exposed to harsh impact forces( understood by the brain as vibration) from our feet striking the ground, and our bodies are often not conditioned to cope with this.
The skin on the bottom of our feet actually has sensors that collect information( vibrations) from the environment – whether the surface is rough, smooth, hard or soft – which is sent to the brain via our nerves. Our brain then sends a message back to the body to react accordingly, so if a runner is running on a soft grass surface, for instance, the brain will tell the body that it can hit the ground harder than if the surface was hard tar.
GOOD VIBRATIONS
With this in mind, I recently attended the Run Injury Free! Workshop in Johannesburg and tested the Power Plate, which mimics the vibrations our feet and bodies feel when we run, and teaches the body how best to cope with and react to the vibrations experienced when running. The workshop was presented by Dr Emily Splichal, a podiatrist and human movement specialist based in New York who teamed up with Power Plate to develop the Run Injury Free! Programme. She is also the founder of NABOSO Technology, which is a textured surface material designed to stimulate the hands and feet through neuroscience.
Dr Splichal took us through a few Run Injury Free! workouts. My first step onto the vibrating machine was a bit of a shock, but once I grew used to the vibrations journeying up my legs and the tickle in my nose, I enjoyed a workout different from any other. Dr Splichal first guided us through an easy-to-follow warm-up routine, where we progressed from merely placing our bare feet on the machine to activate our nervous systems, to holding a single leg squat. I could immediately feel how the vibrations were really targeting my muscles, and after just eight minutes my muscles were burning as if I had been working out for an hour!
THE BARE( FOOT) BASICS
After stressing the importance of being barefoot when using the Power Plate in order to access the sensors on the bottom of the feet, I was curious to hear what Dr Splichal believes is best for runners in terms of footwear, as it technically forms a barrier between the sensors and the ground. This in turn causes the brain to register a different surface, which affects the way the body is told to react. She explained how highly cushioned shoes actually absorb the vibration, and as a result, you do not know how hard to strike the ground, and land up striking harder than necessary. This is can result in injury.
However, running barefoot for long distances is simply unrealistic for most, so Dr Splichal advises that runners activate the sensors underneath the feet, and the nervous system, by using the Power Plate to warm up before a run, while still barefoot. Also, using the Power Plate as part of your strength training will strengthen the connection between the feet and the brain, and better prepare the body for the impact of running.
VERSATILE USES
I was amazed to learn that anything that can be done on the gym floor can be done on the Power Plate. Guided by Dr Splichal, I performed push-ups, single leg deadlifts, and even plyo lunges, all with added intensity due to the rapid vibration that increases the rate at which muscles contract and release. Note that all strength exercises are done on a single leg to match running, when only one foot is on the ground at a time.
More good news is that using the Power Plate requires no jerking or jarring movements
– the vibrations are subtle and move in a three-dimensional manner – and creates an environment that stimulates your body’ s natural responses. I did become a little concerned when my skin grew itchy after being on the Power Plate for a while, but this is merely caused by the increase in circulation within the body – another benefit of using the Power Plate. Best of all, resting my legs on the machine after an intense run and allowing the gentle vibrations to release and relax my tight, tired muscles was pure bliss!
GET IT HERE
The Power Plate and Run Injury Free! Programme goes for R23,500 and is available from Modern Athlete at a 5 % discount. Contact Lauren at info @ pfmaclub. co. za to place your order. For more information on the products, visit www. powerplate. co. za.
Images: Courtesy Power Plate SA
36 ISSUE 107 JUNE 2018 / www. modernathlete. co. za