How to Avoid Injuries When Rebounding

Woman receiving advice on how to use her rebounder safely

Rebounding is a fantastic way to incorporate fun and effective exercise into your daily routine. Compared to other forms of exercise such as running and weightlifting, the chances of injuries caused by rebounding are slim to none. This is because there is no unnecessary shock on your joints, and it does not require excess stress and strain on the body to get the results you want. 

However, there are some steps you can take to make sure that your rebounding experience is as safe as possible. Below, we’ve listed out all the things you need to consider to make sure you’re avoiding injuries whilst rebounding. 

Buying the right bellicon® for you and setting it up correctly 

To ensure you’re rebounding as safely as possible, you must start from the beginning. This means making sure you have the right rebounder for you, and that you’re setting it up correctly to avoid any mishaps. 

In our range of mini fitness trampolines, you can choose from varying bungee strengths, each one custom-formulated to perfectly balance resistance with elasticity. 

For example, if your weight falls in a heavier category and you’re looking to do more intensive workouts, you would be better suited to a stronger bungee. If you’re a lighter weight and you’re just interested in doing some health bouncing, then you can opt for a softer bungee. 

Once you’ve chosen your perfect model; you must make sure that you closely follow the instruction to make sure it is set up correctly. One of the many benefits of our rebounders is that they are easy to assemble, leaving little room for error! 

Always read the safety instructions

Once you’ve received your rebounder, it’s always important to read the safety instructions to ensure you’re completely comfortable with your equipment. It is always recommended to use the rebounder for its intended purposes and to not misuse the equipment. 

Safety instructions include important information, such as where you should/should not place your rebounder and what to do if you start to feel dizzy or faint during your exercise session.  

Here are some other safety tips you should consider: 

  • Check that your trampoline is in proper working order before you begin bouncing 

  • Move the trampoline away from the wall or sharp objects/pieces of furniture 

  • Do different types of moves to avoid overworking the same muscles 

  • Store your trampoline out of reach of children 

  • Stop bouncing immediately if you notice sudden shortness of breath or chest pain

Acknowledging your limitations and existing injuries 

When rebounding, it’s important to acknowledge and understand your health and fitness-related limitations and any existing injuries you may have. Just like with any other form of exercise, you wouldn’t force yourself to endure something that was outside of your current capabilities. 

If you’re in great physical shape with a clean bill of health, you can feel free to challenge yourself to more intensive workouts. However, if you have a health condition, or you have a physical injury, its recommended that you choose a less intense workout that is gentler on your body. 

One of the fantastic benefits of rebounding is that it can still be a suitable, and extremely beneficial, form of exercise for people with specific injuries. For example, rebounding is proven to help with conditions such as osteoporosis, diabetes and back pain

Understanding what you can (and cannot) do on a rebounder 

Rebounders must be used for their intended purposes to ensure you’re always kept safe from injury. This means only using them for the wide range of mini trampoline exercises that you can choose from. 

For example, you should not stand on your rebounder while you are lifting weights. Not only would you risk falling whilst holding a heavy weight due to the unstable surface, but you would also add excess weight to your trampoline which could cause it to break from underneath you. 

You also need to make sure that you’re doing your chosen trampoline exercises correctly to reduce the chance of injuring yourself. This includes making sure your posture is correct. If you need some inspiration for some exercises you can do on your rebounder, here are 13 mini trampoline exercises you can try at home

Starting modestly and building from there

Did you know that rebounding targets over 600 muscles in the body? This means that when you first get started on your rebounding journey, you’ll be engaging a lot of muscles that have otherwise not been used before. This can result in your muscles feeling a little stiff and sore after your first few sessions. 

To reduce this stiffness, it’s important to know how to start working out to prevent injuries. First and foremost, it’s always important to warm up before you begin working out. This will help to warm up your muscles, reducing the chances of you pulling something. 

We recommend that you start off slowly before building up to a more advanced level. For beginners, we suggest that you start with 15 minutes of basic rebounding a day. This can either be done in one session or broken up into multiple 3-5 minute groups. 

Once you feel more comfortable and your body is used to this form of exercising, you can then progress to longer bounce sessions and more intense workouts. Remember to keep your limitations in mind and do not push yourself too far. 

Rebound safely todaY

Rebounding is the ideal form of exercise for those who are looking to increase their overall health and fitness whilst ensuring they keep themselves safe from a sports-related injury.  

To ensure bellicon® users are making the most out of their rebounders and exercising as safely and effectively as possible, we have put together two training courses: 

bellicon® jumping 

bellicon® health 

For more information on rebounding, including how to choose the right model for you, please feel free to get in touch with a member of our team today. We’ll be able to work closely with you to ensure you’re starting your rebounding journey on the right foot. 


While most people enjoy great benefits for their physical and mental health, we advise you to consult your doctor if you may have any underlying health issues. Above all, we recommend that you start slowly and increase the intensity and frequency of your rebounder exercises and routines gradually. If you experience any pain or discomfort you should consult a doctor immediately.


Tags: safety
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