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Why are my muscles sore after exercise? Hint: it’s nothing to do with lactic acid

<p><em><a href="https://theconversation.com/profiles/robert-andrew-robergs-435390">Robert Andrew Robergs</a>, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a> and <a href="https://theconversation.com/profiles/samuel-l-torrens-1476404">Samuel L. Torrens</a>, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a></em></p> <p>As many of us hit the gym or go for a run to recover from the silly season, you might notice a bit of extra muscle soreness.</p> <p>This is especially true if it has been a while between workouts.</p> <p>A common misunderstanding is that such soreness is due to lactic acid build-up in the muscles.</p> <p>Research, however, shows lactic acid has <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">nothing to do with it</a>. The truth is far more interesting, but also a bit more complex.</p> <h2>It’s not lactic acid</h2> <p>We’ve known for decades that lactic acid has <a href="https://pubmed.ncbi.nlm.nih.gov/27409551/">nothing to do with</a> muscle soreness after exercise.</p> <p>In fact, as one of us (Robert Andrew Robergs) has long <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00114.2004">argued</a>, cells produce lactate, not lactic acid. This process actually <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">opposes</a> not causes the build-up of acid in the muscles and bloodstream.</p> <p>Unfortunately, historical inertia means people still use the term “lactic acid” in relation to exercise.</p> <p>Lactate <a href="https://www.science.org/doi/10.1126/science.1101141">doesn’t cause major problems</a> for the muscles you use when you exercise. You’d probably be <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00114.2004?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub++0pubmed&amp;">worse off</a> without it due to other benefits to your working muscles.</p> <p>Lactate isn’t the reason you’re sore a few days after upping your weights or exercising after a long break.</p> <p>So, if it’s not lactic acid and it’s not lactate, what is causing all that muscle soreness?</p> <h2>Muscle pain during and after exercise</h2> <p>When you exercise, a lot of chemical reactions occur in your muscle cells. All these chemical reactions accumulate products and by-products which cause water to enter into the cells.</p> <p>That causes the pressure inside and between muscle cells to increase.</p> <p>This pressure, combined with the movement of molecules from the muscle cells can stimulate nerve endings and cause <a href="https://www.sportsmed.theclinics.com/article/S0278-5919(11)00099-8/fulltext">discomfort</a> during exercise.</p> <p>The pain and discomfort you sometimes feel hours to days after an unfamiliar type or amount of exercise has a different list of causes.</p> <p>If you exercise beyond your usual level or routine, you can cause microscopic damage to your muscles and their connections to tendons.</p> <p>Such damage causes the release of ions and other molecules from the muscles, causing localised swelling and stimulation of nerve endings.</p> <p>This is sometimes known as “<a href="https://www.sportsmed.theclinics.com/article/S0278-5919(11)00099-8/fulltext">delayed onset muscle soreness</a>” or DOMS.</p> <p>While the damage occurs during the exercise, the resulting response to the injury builds over the next one to two days (longer if the damage is severe). This can sometimes cause pain and difficulty with normal movement.</p> <h2>The upshot</h2> <p>Research is clear; the discomfort from delayed onset muscle soreness has nothing to do with <a href="https://scholar.google.com/citations?user=UVjRNSUAAAAJ&amp;view_op=view_citation&amp;citation_for_view=UVjRNSUAAAAJ:J_g5lzvAfSwC">lactate</a> or <a href="https://journals.physiology.org/doi/full/10.1152/physiol.00033.2017">lactic acid</a>.</p> <p>The good news, though, is that your muscles adapt rapidly to the activity that would initially cause delayed onset muscle soreness.</p> <p>So, assuming you don’t wait too long (more than roughly two weeks) before being active again, the next time you do the same activity there will be much less damage and discomfort.</p> <p>If you have an exercise goal (such as doing a particular hike or completing a half-marathon), ensure it is realistic and that you can work up to it by training over several months.</p> <p>Such training will gradually build the muscle adaptations necessary to prevent delayed onset muscle soreness. And being less wrecked by exercise makes it more enjoyable and more easy to stick to a routine or habit.</p> <p>Finally, remove “lactic acid” from your exercise vocabulary. Its supposed role in muscle soreness is a myth that’s hung around far too long already.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214638/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/robert-andrew-robergs-435390"><em>Robert Andrew Robergs</em></a><em>, Associate Professor - Exercise Physiology, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a> and <a href="https://theconversation.com/profiles/samuel-l-torrens-1476404">Samuel L. Torrens</a>, PhD Candidate, <a href="https://theconversation.com/institutions/queensland-university-of-technology-847">Queensland University of Technology</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-are-my-muscles-sore-after-exercise-hint-its-nothing-to-do-with-lactic-acid-214638">original article</a>.</em></p>

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Why does my back get so sore when I’m sick? The connection between immunity and pain

<p><em><a href="https://theconversation.com/profiles/joshua-pate-1399299">Joshua Pate</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/mark-hutchinson-105409">Mark Hutchinson</a>, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a></em></p> <p>Have you ever wondered why your back aches when you’re down with the flu or a cold? Or COVID?</p> <p>This discomfort, common during many illnesses, is not just a random symptom. It’s a result of complex interactions between your immune system and your brain called the “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3314453/">neuroimmune synapse</a>”.</p> <p>A fascinating and yet-to-be-understood consequence of this conversation between the immune and brain systems during sickness is that it is particularly noticeable in the <a href="https://academic.oup.com/brain/article/145/3/1098/6370954">lower back</a>. This is thought to be one of the body’s most sensitive regions to neuroimmune threats.</p> <h2>Immunology basics</h2> <p>Our immune system is a double-edged sword. Yes, it fights off infections for us – but it also makes us acutely aware of the job it is doing.</p> <p>When our body detects an infection, our immune system releases molecules including signalling proteins called <a href="https://www.researchgate.net/publication/227831648_The_functions_of_cytokines_and_their_uses_in_toxicology">cytokines</a>. These proteins coordinate our immune system to fight off the infection and talk to our brain and spinal cord to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2740752/#:%7E:text=Production%20of%20proinflammatory%20cytokines%20induces,to%20depression%20in%20vulnerable%20individuals.">change our behaviour</a> and physiology.</p> <p>This can result in symptoms like fatigue, loss of appetite, fever and increased sensitivity to pain. Classically, we think of this as a beneficial behavioural change to help us conserve energy to fight off the infection. It’s why we often feel the need to rest and withdraw from our usual activities when we’re sick – and also why we are grumpier than usual.</p> <h2>Invisibly small changes</h2> <p>Part of this self-protective response is a change in how we perceive threats, including sensory stimuli.</p> <p>When we are sick, touch can become painful and muscles can ache. Many changes in behaviour and sensory systems are <a href="https://doi.org/10.1159/000521476">believed</a> to have origins at the nanoscale. When molecular changes occur in part of the brain linked to cognition or mood, we think and feel differently. If these neuroimmune synapse changes happen in the sensory processing regions of the brain and spinal cord, we feel more pain.</p> <p>Such sensory changes, known as <a href="https://www.iasp-pain.org/resources/fact-sheets/allodynia-and-hyperalgesia-in-neuropathic-pain/#:%7E:text=Allodynia%20is%20pain%20due%20to,stimulus%20that%20normally%20provokes%20pain.">allodynia and hyperalgesia</a>, can lead to heightened pain sensitivity, even in areas not directly affected by the infection – <a href="https://www.sciencedirect.com/science/article/abs/pii/S0889159114001731?via%3Dihub">such as the lower back</a>.</p> <h2>Immune memories</h2> <p>This immune response happens with a range of bacterial infections and viruses like COVID or the flu. In fact, the sick feeling we sometimes get after a vaccination is the good work our immune system is doing to contribute to <a href="https://theconversation.com/you-cant-get-influenza-from-a-flu-shot-heres-how-it-works-118916">a protective immune memory</a>.</p> <p>Some of that immune-cellular conversation also alerts our brains that we are sick, or makes us think we are.</p> <p>After some viral infections, the sick feeling persists longer than the virus. We are seeing a long-term response to COVID in some people, termed <a href="https://theconversation.com/when-does-covid-become-long-covid-and-whats-happening-in-the-body-when-symptoms-persist-heres-what-weve-learnt-so-far-188976">long COVID</a>.</p> <p>Women, who generally have a <a href="https://www.nature.com/articles/nri.2016.90">stronger immune response</a> than men, may be more likely to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7937378/">experience pain symptoms</a>. Their heightened immune response (while beneficial in resisting infections) also predisposes women to a higher risk of inflammatory conditions like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7980266/">autoimmune diseases</a>.</p> <h2>When to worry and what to do</h2> <p>If the pain is severe, persistent, or accompanied by other concerning symptoms, seek medical attention. Mild to moderate pain is a common symptom during illness and we often notice this in the lower back. The good news is it usually subsides as the infection clears and the sickness resolves.</p> <p>While treating the underlying infection is crucial, there are also ways to dial down sickness-induced neuroimmune pain.</p> <p>Maintaining a diverse microbiome (the collection of microorganisms living in and on your body) by <a href="https://pubmed.ncbi.nlm.nih.gov/31704402/">eating well and getting outside</a> can help. Getting quality sleep, staying hydrated and minimising inflammation <a href="https://karger.com/bbe/article/97/3-4/197/821576/Sickness-and-the-Social-Brain-How-the-Immune">helps too</a>.</p> <p>Amazingly, there is <a href="https://pubmed.ncbi.nlm.nih.gov/34404209/">research</a> suggesting your grandmother’s traditional chicken broth recipe decreases the immune signals at the neuroimmune synapse.</p> <p>Scientists are also <a href="https://pubmed.ncbi.nlm.nih.gov/24799686/">showing</a> mindfulness meditation, cold water therapy and controlled breathing can drive profound cellular and molecular changes to help activate bodily systems like the autonomic nervous system and alter the immune response. These practices might not only help manage pain but also add an anti-inflammatory component to the immune response, reducing the severity and duration of sickness.</p> <p>Heat treatment (with a pack or hot water bottle) might <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401625/">provide some relief</a> due to increased circulation. Over-the-counter pain relief maybe also be helpful but seek advice if you are taking other medications.</p> <h2>All in the mind?</h2> <p>Is this all mind over matter? A little of yes and a lot of no.</p> <p>The little of yes comes from <a href="https://pubmed.ncbi.nlm.nih.gov/26194270/">research</a> supporting the idea that if you expect your breathing, meditation and cold bath therapy to work, it may well make a difference at the cellular and molecular level.</p> <p>But by understanding the mechanisms of back pain during illness and by using some simple strategies, there is hope to manage this pain effectively. Always remember to seek medical help if your symptoms are severe or persist longer than expected. Your health and comfort are paramount.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/207222/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/joshua-pate-1399299">Joshua Pate</a>, Senior Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/mark-hutchinson-105409">Mark Hutchinson</a>, Professor, <a href="https://theconversation.com/institutions/university-of-adelaide-1119">University of Adelaide</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-does-my-back-get-so-sore-when-im-sick-the-connection-between-immunity-and-pain-207222">original article</a>.</em></p>

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Sore joints now it’s getting cold? It’s tempting to be less active – but doing more could help you feel better

<p><a href="https://theconversation.com/profiles/charlotte-ganderton-1170940">Charlotte Ganderton</a>, <em><a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em>; <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, <em><a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em>, and <a href="https://theconversation.com/profiles/matthew-king-1177304">Matthew King</a>, <em><a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a></em></p> <p><a href="https://www.health.gov.au/topics/chronic-conditions/what-were-doing-about-chronic-conditions/what-were-doing-about-musculoskeletal-conditions#:%7E:text=In%20Australia%3A,stiff%2C%20painful%2C%20swollen%20or%20deformed">One in three</a> Australians has a musculoskeletal condition involving joint pain, and the most common cause is arthritis. Around <a href="https://arthritisaustralia.com.au/1in7witharthritis/">3.6 million</a> Australians have arthritis and this is projected to rise to <a href="https://www.arthritiswa.org.au/arthritis/australians-in-the-dark-with-arthritis-one-of-our-most-prevalent-and-costly-diseases/#:%7E:text=Arthritis%20is%20a%20leading%20cause,to%205.4%20million%20by%202030">5.4 million by 2030</a>.</p> <p>For some people with joint pain, cold weather <a href="https://doi.org/10.1186/1471-2474-15-66">seems to make it worse</a>. But temperature <a href="https://doi.org/10.1016/S0304-3959(99)00010-X">is just one factor</a> impacting perceptions of <a href="https://doi.org/10.1097/j.pain.0000000000001776">greater pain</a> during winter. Other factors include those we have some level of influence over, including <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">sleep</a>, <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">behavioural patterns, mood</a> and <a href="https://link.springer.com/content/pdf/10.1038/s41598-019-44664-8.pdf">physical activity</a>. Emerging research suggests greater pain levels in winter may also be related to a person’s <a href="https://doi.org/10.1371/journal.pone.0216902">perception of the weather</a>, lack of <a href="https://doi.org/10.1016/j.sjpain.2010.05.030">vitamin D</a> and <a href="https://doi.org/10.1093/rheumatology/kel414">fluctuations in their disease</a>.</p> <p><a href="https://doi.org/10.1002/msc.1191">Physical activity</a> is one of the best treatments to increase function, strength and mobility – and improve quality of life. It also <a href="https://doi.org/10.1002/msc.1191">promotes</a> mental and physical health and <a href="https://www.sciencedirect.com/science/article/pii/S1466853X21000304?via%3Dihub">reduces the risk</a> of other chronic diseases.</p> <p>But pain can be a barrier to exercise and activities you’d usually do. So what can you do about it?</p> <h2>Our brain tries to protect us</h2> <p>When it comes to pain, our brain is very protective: it’s like an inbuilt alarm system and can warn us about impending danger or harm that has occurred so we can respond.</p> <p>But it’s not always a reliable indicator of actual damage or trauma to the skin, muscle or bone, even when it feels like it is. In some instances, this warning system can become unhelpful by setting off “false alarms”.</p> <p>Joint pain and stiffness can also appear to worsen during colder weather, prompting <a href="https://doi.org/10.1177/26335565221100172">fears</a> we could <a href="https://doi.org/10.1002/jor.25151">make it worse</a> if we undertake or overdo movement. This <a href="https://doi.org/10.1016/j.jbspin.2017.07.007">can result in</a> people avoiding physical activity – even when it would be beneficial – which can worsen the pain.</p> <h2>We tend to exercise less when it’s cold</h2> <p>Seasons <a href="https://doi.org/10.1016/j.jshs.2016.07.007">affect</a> how much physical activity we get. Summer months bring warmer weather, longer daylight hours and people get outdoors more. Warmer weather also tends to elicit a positive outlook, a lift in mood and burst of physical activity to fulfil New Year’s resolutions.</p> <p>Cooler months can mean a decline in physical activity and more time being cosy indoors. A reduction in movement and less exposure to light may evoke higher levels of joint pain and can be associated with a reduction in our overall sense of well-being and mood.</p> <p>This can create a cycle where symptoms worsen over time.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="Older woman exercises with weights" /><figcaption></figcaption>But with the right knowledge and support, people <a href="https://doi.org/10.1080/08870446.2022.2126473">can remain engaged in an active lifestyle</a> especially when it’s aligned to personal values and goals. Health professionals such as physiotherapists and GPs can assess any concerns and provide strategies that are right for you.</figure> <h2>How to motivate yourself to stay active in winter</h2> <p>When looking for an approach to help you stay active during the cooler months and beyond, it can be helpful to become aware of the many <a href="https://doi.org/10.1002/msc.1191">interconnected factors</a> that impact you. They include:</p> <ul> <li>biological (your genes, other illnesses you have)</li> <li>psychological (how you think, feel and behave)</li> <li>social (your relationships and social support).</li> </ul> <p>Starting with the end goal in mind can be beneficial, but this can feel overwhelming. Try creating smaller, achievable steps to help get you there, like climbing a ladder. For example, park a short distance from the shops and increase this incrementally to increase your exercise tolerance.</p> <p>A little bit each day can often be less tolling on your body than a big effort once a week.</p> <p>Create goals that are personally meaningful and encourage you to celebrate success along the way (for example, catching up with friends or a healthy snack). Then, as you climb your “ladder”, one rung at a time, you will likely feel more motivated to continue.</p> <p>If you’re not sure where to start, talk to a friend or health provider to help you determine what is realistic and right for your situation. That way you can <a href="https://doi.org/10.1002/msc.1191">work towards your goals in a safe, non-threatening environment</a> and avoid developing fear and avoidance. They can also help you establish goals that align with your aspirations and pain experience.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/200911/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>Image credit: Shutterstock</em></p> <p><a href="https://theconversation.com/profiles/charlotte-ganderton-1170940">Charlotte Ganderton</a>, Senior Lecturer (Physiotherapy), <em><a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em>; <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, Lecturer (Psychology), Provisional Psychologist, <em><a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em>, and <a href="https://theconversation.com/profiles/matthew-king-1177304">Matthew King</a>, Lecturer, Research Fellow, and Physiotherapist, <em><a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/sore-joints-now-its-getting-cold-its-tempting-to-be-less-active-but-doing-more-could-help-you-feel-better-200911">original article</a>.</p>

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How to roll away all your sore back blues

<p>We all know that working a 9-5 and sitting all day leads to various health problems. For me personally, it manifests itself through chronic back pain and tight hip flexors. </p> <p>Fortunately, there's a way for me to soothe these aches and pains from home. I've been using <a href="https://www.therabody.com/anz/en-au/wave-roller-anz.html" target="_blank" rel="noopener">Therabody's Wave Roller</a> for the past week, and my back pain has significantly reduced. </p> <p>The Wave Roller is a Bluetooth-enabled vibrating foam roller that proposes benefits like increasing blood flow, enhancing mobility, and releasing tension. You can connect the roller to a free Therabody App, where you can find personalised recovery routines targeting all parts of your body, along with instructions and how-tos. </p> <p>Here are some of my initial thoughts. </p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/03/03_RizWaveroller01.jpg" alt="Therabody Wave Roller in use" width="1280" height="720" /></p> <p>My personal favourites are the mid back and upper back routines, which take up to 5 minutes to complete. Since most of the tension is in my upper body, which causes my lower back to overcompensate, I've decided to focus on these areas. </p> <p>The foam roller comes with a bag and charger and is reasonably lightweight, so you could easily carry it around. The foam itself is a high-density foam, and I like that you can customise the intensity and frequency of the vibrations. </p> <p>There are five customised vibration settings, with 5 being the highest and most intense. I could only handle up to the third setting or the medium-intensity.</p> <p>But, the higher the intensity, the more noise it produces, although I didn't mind it so much for the other benefits it provided. </p> <p>The routines are easy to follow, with pictures demonstrating each move and seamless transitions from one exercise to the next. I also liked that the intensity of the vibrations automatically changes according to what's best for that particular movement. </p> <p>I would have loved seeing a video demonstration before each routine, as I wasn't sure if I was doing some of the exercises quite correctly. </p> <p>I also found that the Wave Roller can be slippery to use in some movements, like when I tried it on my rotator cuffs. </p> <p>Despite this, the Wave Roller is a pleasure to use after a long day, when my muscles are the most tense. I find it a helpful tool in managing pain, soreness, and releasing tension. </p> <p>Although it is on the higher end of the price range compared to other foam rollers, I think it's worth the investment. The technology is advanced, and you can personalise the areas you want to work on using the step-by-step programs in their app. </p> <p>It also feels like you're getting a massage, but it's more personalised and customisable. </p> <p>If using the app seems intimidating or too complicated, you can use the Wave Roller by itself and adjust the intensity using the + and - buttons. </p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/03/02_RizWaveroller.jpg" alt="Therabody Wave Roller" width="1280" height="720" /></p> <p>In summary, here are the pros and cons to consider if you're thinking of purchasing one for yourself. </p> <p><strong>Pros: </strong></p> <ul> <li>Relieves soreness and muscle tension</li> <li>Variety of settings for the vibrations</li> <li>App integration </li> <li>Personalised programs that are quick and easy to follow</li> <li>3-hour battery life and it doesn’t take too long to charge</li> </ul> <p><strong>Cons: </strong></p> <ul> <li>The cost (RRP $249), but worth every penny! </li> <li>Medium to High setting intense and pretty noisy </li> <li>Depending on the exercise you do it can be quite slippery</li> <li>Video demonstrations before each exercise would be even better </li> </ul> <p>The Wave Roller series is available via the <a href="https://www.therabody.com/on/demandware.store/Sites-Theragun-ANZ-Site/en_AU/Default-Start" target="_blank" rel="noopener">Therabody website</a>. </p> <p>Images: Rizna Mutmainah &amp; Therabody</p>

Body

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Sore jaw or damaged teeth? You might be suffering from bruxism

<p><span style="font-weight: 400;">If you’re feeling stressed, you might notice you’re snappier with people or having trouble getting enough sleep. </span></p> <p><span style="font-weight: 400;">But, one area of the body that is greatly affected but seldom talked about when it comes to stress can be found in your mouth.</span></p> <p><span style="font-weight: 400;">Teeth grinding - also known as bruxism - can occur in almost anyone and result in broken fillings and cracked teeth.</span></p> <p><span style="font-weight: 400;">Before you get too worried about your oral health, you should know that everyone grinds their teeth at least a little bit.</span></p> <p><span style="font-weight: 400;">“Everybody grinds their teeth a little bit at night, it’s normal and we do it subconsciously - usually during dream sleep,” Dr Tami Yap, a lecturer in oral medicine at Melbourne University, told </span><span style="font-weight: 400;">The Age</span><span style="font-weight: 400;">. </span></p> <p><span style="font-weight: 400;">“If sleep is fragmented, you’re not getting solid sleep cycles, or you have a period of stress where you mood is impacted into the night-time, you will probably grind more.”</span></p> <p><span style="font-weight: 400;">The problems arise when grinding causes the teeth to become worn down or break, or if it causes the muscles in your face to ache.</span></p> <p><span style="font-weight: 400;">Additional symptoms can vary, from temperature sensitivity or a sore jaw to tension headaches or pieces of your teeth breaking off in your mouth.</span></p> <p><span style="font-weight: 400;">Though there isn’t a simple way to “switch off” tooth grinding, Yap explained, there are some things you can do to manage it.</span></p> <p><strong>What makes us grind our teeth?</strong></p> <p><span style="font-weight: 400;">According to Dr Elizabeth Milford, a dentist and scientific relations consultant for Oral-B, tooth grinding can be triggered by increased anxiety, not getting enough exercise, and poor sleep habits.</span></p> <p><span style="font-weight: 400;">Other habits can also exacerbate night-time tooth grinding, such as smoking, drinking large amounts of alcohol, and taking recreational drugs. But these habits are more influential on how much we grind our teeth during the day.</span></p> <p><span style="font-weight: 400;">Daytime tooth grinding is often triggered by our mood, habits, and stress levels.</span></p> <p><span style="font-weight: 400;">“When we are worried or highly stressed, we are physiologically perceiving a low-grade threat,” Yap explained. “And when this happens, stress hormones run around the body and the sympathetic system is engaged because the body is prioritising you to fight or flight.”</span></p> <p><span style="font-weight: 400;">With this comes extra tension in your muscles, with people often holding their teeth together like you would clench your fist.</span></p> <p><span style="font-weight: 400;">“And if you were clenching your fist, it would be very clear you shouldn’t be doing that. Similarly, if you’re touching your teeth together at times other than eating, you’re going to be loading your teeth more, and you’re going to get cracks, and possibly muscle pain.” </span></p> <p><strong>What can you do about it?</strong></p> <p><span style="font-weight: 400;">Minimising tooth grinding requires a holistic approach. Consciously choosing the position of your mouth and jaw and thinking about what our facial muscles are doing can help reduce it.</span></p> <p><span style="font-weight: 400;">“Teeth should only be touching when you’re eating, maybe when you phonate certain words and sometimes when you swallow,” Dr Yap said. “That amounts to a few minutes a day, the rest of the time the teeth should actually be apart.”</span></p> <p><span style="font-weight: 400;">Dr Yap recommends focusing on breathing, since this helps you become “more aware of how your mood and your stress is impacting changes on your body”.</span></p> <p><span style="font-weight: 400;">Treatment can also include jaw exercises, relaxation techniques, and custom-made dental appliances that reduce pressure on teeth.</span></p> <p><span style="font-weight: 400;">Dentists often recommend night guards, but becoming more aware of how we’re feeling and how our body is reacting will pay off in the long run.</span></p>

Body

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Fright for sore eyes: Can you spot the ghost among the ghouls?

<p>Halloween is approaching fast – so why not try testing your sight with this Halloween-themed brain teaser?</p> <p>Created by<span> <a href="https://aira-dot-yamm-track.appspot.com/Redirect?ukey=13s5Wtz7jilpLxclOdEVs6gNYdj5JJM1cETq1d0aS0JU-0&amp;key=YAMMID-98497662&amp;link=https%3A%2F%2Fwww.libertygames.co.uk%2F">Liberty Games</a>, this puzzler hides a ghost among a collection of skulls, vampires, mummies and scary pumpkins. Take a look at the image and see for yourself:</span></p> <p><img style="width: 500px; height: 281.25px; display: block; margin-left: auto; margin-right: auto;" src="https://oversixtydev.blob.core.windows.net/media/7832083/pactual.jpg" alt="" data-udi="umb://media/2f9dc6dbf683416b9e295f83324e9ff3" /></p> <p><span>Could you spot it?</span></p> <p><span>If you can’t, try again before scrolling below.</span></p> <p><span>Once you’re ready to confirm, find the answer on the picture below:</span></p> <p><img style="width: 500px; height: 281.25px; display: block; margin-left: auto; margin-right: auto;" src="https://oversixtydev.blob.core.windows.net/media/7832082/pactual2.jpg" alt="" data-udi="umb://media/b67d545d19124af78f2f78c97b157de0" /></p>

Mind

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How to ease soreness after exercise

<p><em><strong>Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise.</strong></em></p> <p>As we get older, exercise remains important and vital to maintaining fitness, muscle mass and bone density. But as we age, so do our joints, and the weekly tennis match or Saturday morning walk can leave us swollen and in pain.</p> <p>Here are five things you can do to decrease inflammation and joint swelling caused by exercise:</p> <p><strong>1. Ice is nice</strong></p> <p>For quick pain relief, the best remedy lives in your freezer. Keep a gel cold pack or a bag of frozen peas or corn in the freezer so you always have quick relief on hand. Wrap the cold pack or frozen vegetables in a towel and apply to the painful joints for approximately 20 minutes. This can reduce swelling and ease the pain by numbing the nerves around the joint. </p> <p><strong>2. Shower power</strong></p> <p>The morning after exercise can be especially painful because as we age we experience a decline in tissue flexibility and joint mobility. Joint pain is increased when our muscles and tendons are stiff. Start your morning with a long, warm shower to increase blood circulation and relax muscles. Heat packs can also be used on isolated areas throughout the day.</p> <p><strong>3. Warm up, cool down</strong></p> <p>If you skip the stretch after exercise you’ll likely pay for it later. Tight muscles resulting from exercise will impact normal movement patterns and limit full joint movement. This can add extra pressure on your joints and lead to additional inflammation, resulting in more painful joints. Stretch out before and after physical activity to relax muscles and prevent increased joint pain from exercise.</p> <p><strong>4. Let’s get physical… therapy</strong></p> <p>If you’re experiencing pain that cannot be eased with ice or heat packs, it’s probably a good idea to go and see a professional. Physiotherapists are experts in human movement and can give you exercises, stretches and advice to help alleviate joint pain and increase movement and flexibility.</p> <p><strong>5. Get fishy</strong></p> <p>Omega-3 fatty acids, found in fish and fish oil capsules, helps to reduce inflammation and joint swelling. Fish also generally contains fewer calories than other meats, so try to combine fish such as salmon into your diet – or take a <strong><span style="text-decoration: underline;"><a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps">Blackmores Odourless Mini Fish Oil</a></span> </strong>daily to reap the health benefits without the fishy smell or aftertaste.</p> <p>Tell us in the comments below, how do you recover after a tough workout?</p>

Body

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4 natural ways to get rid of a cold sore

<p>When you need to fix a cold sore fast you don’t necessarily have to rush out to the chemist – the remedy could already be in your kitchen.</p> <p>Here are four natural ways to rid of cold sores, without turning to harsh chemicals.</p> <p><strong>1. Milk</strong></p> <p>Soak a cotton ball with milk and let it sit for a few minutes. It will soothe the pain and help fight off the virus.</p> <p><strong>2. Liquorice</strong></p> <p>Liquorice root has an acid called glycyrrhizic, which will stop the virus from growing and developing and arms the body to counter attack. Mix some liquorice powder with water to make a topical paste.</p> <p><strong>3. Garlic</strong></p> <p>Garlic isn’t just great for colds it’s also great for cold sores. Crush a clove and put it directly on the sore, and let the healing antiviral, and antibiotic properties work their magic.</p> <p><strong>4. Ice</strong></p> <p>Yes, ice. It’s so simple and although it doesn’t have the miracle properties of the other solutions listed, you are bound to have it in the house. Its cooling effect will take away the pain and swelling, and help you resist the urge to pick.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/beauty-style/2016/09/how-to-naturally-reduce-dark-circles-under-eyes/"><em><strong><span style="text-decoration: underline;">How to naturally reduce dark circles under eyes</span></strong></em></a></p> <p><a href="/lifestyle/beauty-style/2016/08/things-to-eat-and-drink-to-make-your-skin-glow/"><strong><em><span style="text-decoration: underline;">6 things to eat and drink to make your skin glow</span></em></strong></a></p> <p><a href="/lifestyle/beauty-style/2016/08/how-to-make-your-own-blackhead-strips/"><strong><em><span style="text-decoration: underline;">How to make your own blackhead strips</span></em></strong></a></p>

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