Pros & Negative Side Effects of Rebounding

Last Updated on May 4, 2023 by Charlie Nash

Rebounding is a popular form of exercise that involves jumping on a mini-trampoline or rebounder. It is often touted as a low-impact, easy-on-the-joints alternative to other forms of cardio. That may seem a simple exercise but can be very damaging if not rightly done. While rebounding can be a safe and effective form of exercise for most people, there are some potential negative side effects of rebounding to be aware of. From ankle and knee injuries to back pain and dizziness, these side effects can limit the effectiveness and safety of rebounding workouts.

In this guide, we’ll explore the most common negative side effects of rebounding and provide tips and solutions to help you minimize the risks and maximize the benefits of this fun and effective exercise.

5 Negative Side Effects of Rebounding

#1. May Affect the Ankle

The major impact of rebounding is on the ankle. It is a medical fact that the femur Tibia bones are the body’s strongest bones, but this is not the case with the ankle. The ankle is a combination of multiple bones, and these bones are only movable from the joints. The same is the case with the muscle and tendons. Calves muscles are the strongest, but the tendon towards the end, rightly known as the Achilles tendon, is a much weaker muscle and is prone to tearing.

Rebounding directly affect this tendon because this tendon remains stretched for most of the activity. So not only the weight but the frequency with which rebounding is done directly impact the tendon’s health. When sprained, this tendon directly impacts the ankle joint. If left unnoticed, it can cause permanent injury to the ankle.

#2. It May Affect the Knee

The knees are said to be the joint that works the most in the human body, and rebounding also affects the knees. This is because the Knee socket with the three bones, Femur, Patilla, and Tibia, are connected with tendons and muscle in such a way that it helps them absorb shock from the much heavier upper body weight when landing on the feet, which is the first of rebounding.

But then arising again from this jump into a straight climb which is rebounding, can overwork the muscles, and the issue of the pulled hamstring is very common. Other than that, the same muscle is connected to ligaments that affect the Patilla or the knee cap. So the most common reason for a knee injury is the dislocation of the Patella, and the very common reason for that is the stress on ligaments. So this is how it may affect the knees

#3. Rebounding May Affect the Pelvic 

The pelvic bone is relatively larger, and this bone can absorb much shock, but the center is connected to the vertebras of the spinal cord. Therefore, the tissues that connect the vertebras with the back are prone to be torn during simple exercises like sit-ups. Rebounding takes it to the next level as each muscle is connected to the bones with a tendon, and each of the tendons gets affected differently. Not only does it affect the glutes, but it also can affect the vertebras by creating a small air pocket between the hip bone and tail bone. That will cause excruciating pain in the back and can only be treated after surgical procedures.

#4. May Affect the Spinal Cord

Rebounding also impacts the spinal cord; although it is the least worked body part, this may still affect the spinal cord in a few ways. First, if it is simply jumping, in the rebound phase, the vertebras are stretched out, and coming back, they contracts. This might cause gaps in the disc of the vertebras. 

If it is aerobics during rebounding, wrong postures often lead to a sprain in the spinal cord. 

#5. Rebounding Affects the Feminine Body More

Other than the usual sprain and body damage that may occur during rebounding. The implication for the female body is greater than that for the male body. Statistically speaking, rebounding is mostly done by females as an indoor exercise. During the menstrual cycle, the female body may feel more cramps, specifically in the abdomen and calves. That may also lead to a blackout.

Rebounding can also cause pressure on the bladder as it exerts pressure on the pelvic floor, and females, especially pregnant ones, may feel pressure on the kidneys and bladder. Another issue females may face while rebounding is prolapse, in which excessive jumping and shocks to the pelvis may cause the uterus to displace or slip down, damaging supporting tissues.

Pros: Bright side of Rebounding

Rebounding has quite a few virtues as well. Here are a few of them

  • It helps increase endurance.
  • Rebounding improves physical balance, coordination of the body, and overall motor skills.
  • It helps improve the blood flow in your body.
  • Rebounding reduces the stress hormones like cortisol and adrenaline in the body.
  • It stimulates the production of good hormones such as endorphins
  • Rebounding is better for joints in comparison with surfaces such as concrete. 
  • It is a very cost-effective exercise and can be done indoors.

In short, rebounding is a double-edged sword; if done properly with proper posture and under the guidance of professionals, these injuries can be avoided. 

Also Read: Best Indoor Trampolines


To Sum it Up

In conclusion, rebounding is a great way to stay fit and healthy. It is a very cost-effective way to exercise and can be done indoors. However, there are possible negative side effects of rebounding as we mentioned above. So it is not without risks and injuries. Even professionals suffer injuries during this exercise. The injuries can range from simple muscle spasms to those that may require complex surgeries. If the person knows the limit of his body and does not overkill, he will start building endurance, and with that, he may increase the frequency and escalate the limit but knowing your limit is the key.

Hopefully, this article has addressed the issues and concerns you may face while rebounding. For any protip or suggestion, do let us know your thoughts.

Enjoy the burnout!!!