Negative Side Effects of Rebounding
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10 Negative Side Effects of Rebounding and Their Prevention

Rebounding is a great exercise that has many benefits, but in addition to its benefits, there are also some potentially negative side effects.

Have you heard about the negative side effects of rebounding, but don’t know how to address them? Check out this article for the most common negative side effects of rebounding and also learn how to prevent or solve them.

We encourage you to read the complete article to learn more about rebounder benefits and get rid of the negative ones, we’ve covered all FAQs that you might need to know.

Rebounding can also be hard on the heart, and may not be appropriate for everyone. Before starting a rebounding program, it is important to consult with a doctor to make sure it is safe for you.

Negative Side Effects of Rebounding

Rebounding is a popular form of exercise that has many benefits, but it also has some potentially negative side effects. These include joint pain, muscle soreness, and increased risk of injury.

The most prominent side-effects of Rebounding are:

  • Muscle Soreness
  • Joint Pain
  • Vertigo
  • Dizziness/lightheadedness
  • Migraine Sufferers
  • Heart problems
  • Back problems
  • Serious Injuries
  • Knee pain
  • Strained back

We will discuss all these in detail.

Negative Side Effects of Rebounding
Negative Side Effects of Rebounding

Muscle Soreness: 

Rebounding can cause muscle soreness, especially if you are not used to it. Make sure to take it easy at first and build up your endurance. For avoiding sores, get up and walk at least every 30 minutes, even if you only stand up for a few seconds.

Rebounding can cause muscle soreness, especially if you are not used to it. It is like going to the gym for the first time. You may be sore the next day. Make sure to take it easy at first and build up your endurance.

When used over time, rebounding may cause injuries to joints and muscles. If you are new to rebounding or you have been bouncing too often, it is important not to increase the frequency of your sessions.

Additionally, rebounding is an intense exercise that does put some strain on the joints.

Steps to Prevent Muscle Soreness when Rebounding:

It is important to take a few precautions when using a rebounder to limit your risk of getting sores and minimize any injury. 

These include:

  • Using the correct rebounder height
  • Not bouncing too hard
  • Using shoes with good shock control; and
  • Warming up with light cardio and stretching before jumping

Strained back: 

When bouncing on a trampoline, especially if one has a weak core, they may be at risk for injury. This is because the powerful rebound can cause the person to become off-balance and lose control.

Additionally, without a strong core, the person may not be able to absorb the shock of landing correctly, which could lead to injuries such as sprains or fractures. The reason this happens is that the rebound is coming from the weak link in the chain.

Prevention from Getting Your Back Strained When Rebounding:

It is important to take a few precautions when using a rebounder to minimize your risk of getting your back strained when using trampolines.

The best way to prevent injury is to make sure your back and core are strong enough for rebounding. Take proper & steady exercise by increasing the limit of burnout slowly, small steps at a time. If you over-bounce, you may need to take a break.

If you have any back problems, talk with a doctor first to make sure it doesn’t cause them more harm than good.

Knee pain: 

The rebounder’s bounce can put pressure on the knee joints, which may lead to knee problems such as patellar tendinitis. Patellar tendonitis comes from repetitive stress on the knee, most often from overuse in sports or exercise.

Although most rebounding injuries are not caused by the rebounder, it is still important to make sure that you are in good physical condition.

Rebounding can also cause severe injuries including fractures and dislocations, especially if someone is jumping too hard or isn’t warmed up enough before jumping. It is important to follow safety guidelines when using a rebounder. The safest way to use a rebounder is to be sure there is someone around who knows what they are doing.

Prevention From Knee Pain While Rebounding:

For prevention from any kind of injury or misadventure, it is important to make sure you have the right rebounder for your body type. If you are not able to get into the best position when jumping, you could be at risk of injury. A professional will let you know how to find the right rebounder that works well with your body and your goals.

If you are not sure if rebounding will be good for your knees, it is always a good idea to talk with a doctor to make sure it won’t cause them harm.

Serious Injuries: 

Rebounding is a high-impact exercise that can lead to injuries if you are not careful. Make sure to warm up properly before jumping, and take breaks often to avoid over-exertion.

Over-exertion is never good. You must set a limit for yourself depending on how much your body can take. You need to take a break from exercise every fifteen minutes or so to avoid over-exertion.

Prevention From Serious Injuries:

Do not bounce on the rebounder when your muscles are already fatigued, it could cause more pain than good. Instead, sprint on the treadmill, walk on the stairs, swim in the pool, and do other forms of bodily exertion instead. Swimming is known to have no negative side effects compared to rebounding, thus it is a safer option for many.

It is important to make sure you are in good physical condition before going out and bouncing around on a rebounder. Consulting a doctor will help you get to know how much weight you should be able to support with your knees when bouncing.

Back problems: 

Rebounds can be dangerous if you have back problems or a weaker physique. People with back problems tend to be more prone to injury when bouncing and this could be dangerous.

Rebounds are hard on the back. Make sure that you wear good support if you have back problems.

Preventing Back Problems When Rebounding:

To prevent any kind of back problems, it is important to hold your rebounding session in a place where there is not much going on or where the noise will not distract you.

It is also recommended to have someone who knows your condition like your personal physician if you decide on rebounding and need to avoid any injuries or discomfort.

Make sure you closely follow the safety guidelines and consult with your doctor first before trying it. It is a good idea to check with a doctor or physician before even engaging in a new exercise regime. However, there are ways to rebound safely.


Some simple precautions include:

  • Using the correct rebounder height
  • Not bouncing too hard
  • Using shoes with good shock control; and
  • Warming up with light cardio and stretching before jumping. 

Heart problems: 

Rebounding is not recommended for people with certain heart conditions. Rebounding could put too much pressure on the heart and can be one of the most serious negative side effects of rebounding, so in some cases, it might be best to avoid it altogether.

If you have a heart condition or are at risk for a heart attack, avoid rebounding. The pressure put on the heart by rebounding could cause additional problems or make existing conditions worse. Consult with your doctor to determine if it is safe to rebound.

Some common conditions include:

  • Heart valve regurgitation
  • Heart valve replacement surgery recently completed; and
  • Valve disease (aortic stenosis)

Prevention From Getting Heart Problems:

For some older people and those with medical conditions, rebounding may be too strenuous. It is important to get clearance from your doctor if you are not sure it will be a good exercise for you. 

According to the American Council on Exercise (ACE) senior fitness program, rebounding is not recommended for seniors due to increased risk of falling, balance problems, and high impact jumping.

If you still decide to rebound on your physician’s permit, you need to at least take these precautionary measures:


  • Make sure the correct rebounder height 
  • Don’t bounce too hard 
  • Use shoes with good shock control 
  • Warm-up with light cardio and stretch before jumping.

Migraine Sufferers:

Because of the quick impacts that result from rebounding, people with migraines may find that it actually increases the number and intensity of their headaches. 

Rebounding has many benefits for general people, but it mostly has some potential risks for older, weaker people and sometimes, those with problems like Migraine, thus can do more harm than good.

Prevention From Migraine When Rebounding:

Migraine sufferers should consult with a doctor first before starting any exercise program to make sure it is appropriate for their health needs. It might not always be harmful to Migraine patients, but based on your condition, you can get the best opinion from your doctor.


Rebounds can sometimes make people feel lightheaded or dizzy. This may happen when the person moves too quickly or by jumping too high. This is also one of the most common negative side effects of rebounding but must not be overlooked carelessly.

Prevention From Dizziness:

When this happens, it is important to stop rebounding and get back to a safe height before continuing. Use a lower rebounder height and take suitable breaks between sets. Also, drink plenty of water before exercising.


This would happen when the person’s hands or feet go outside the play area of the trampoline, causing them to lose their balance. It can cause serious injuries such as broken bones and head trauma.

In this case, it is best to get to safe ground and wait until it goes away. To avoid falling again, the person should also use their arms to maintain their balance.

Prevention From Vertigo:

To prevent this from happening, the trampoline must be placed properly. The play area of the trampoline should not go past any part of the person’s body, such as their knees, hands, or feet. This will prevent them from losing their balance.

This can be caused by many things such as poor balance; seat jolts; poor stretching; a bad bounce surface, and weak core muscles if they are not strong enough.

Joint Pain:

Rebounding can increase the risk of joint pain. This is because the muscles involved in rebounding are very active, and this activity is carried out for a long time each day.

The repetitive movements often cause the joints to become overused and inflamed.

This is especially true for the knees, but it can also affect the ankles and other joints as well. Rebounding can cause joint pain in the ankles, knees, hips, and elbows. Joint pain can also be caused by many other things, including arthritis; poor stretching; falling from improper places.

Many people do not consider joint pain when they begin to rebound, but a thorough examination and assessment of joints are important when beginning any exercise program. It can also occur when exercising for too long.

Prevention From Joint Pain When Rebounding on Trampoline:

Rebounding can cause some health problems if you over-exert yourself or go on for long sessions without any rest. So, always make sure you know how your body reacts to the different kinds of activities that you do and have a proper estimate on when to stop and take a rest.

Final Verdict:

Even though rebounding has many positives, anyone who takes up this activity must first consult with a physician to avoid any of these negative side effects of rebounding before starting because no other can know your personal physical and health conditions more than your personal physician.

Joint pain, Muscle soreness, vertigo, and injuries are the most abundant potential side effects of rebounding, so it’s important to use common sense, know your limits and also get professional advice when starting any exercise routine.

Frequently Asked Questions

Q: Is rebounding bad for your brain?

A: It is actually good for your brain. Moderate exercise has been shown to enhance the function of many parts of the brain. The greater your activity level, the more your brain cells communicate with one another, and the more likely you are to prevent age-related cognitive decline and mental illnesses.

Rebounding also improves your blood circulation which in return results in the betterment of memory and strengthening of the brain. This aids brain in proper functioning and clear memory in elderly adults.

Q: Is it OK to rebound every day?

A: Yes, it is ok to rebound every day if you don’t overdo it. The ideal amount of time you should devote to rebounding when first starting this exercise is ten minutes a day. Note that the exact duration might vary depending upon your age, physique, and goal.

Depending on their progress, experienced rebounders may increase rebounding duration to 20 or 30 minutes a day or even enjoy ten-minute sessions multiple times a day. However, Old people should not bounce every day because it keeps the joints from functioning properly by causing fatigue.

Q: Can you rebound too much?

A: If you bounce too hard or too fast for long, it can cause injury. While the exact rebounder injury threshold is not known, evidence indicates that repeated bouncing of the same portion of the body for overly long durations can result in chronic joint pain.

Q: How do I know if rebounding is right for me?

A: A good way to check if rebounding is suitable for you is consulting with your physician before starting any exercise program.
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