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

<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> 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. This is especially true if it has been a while between workouts. A common misunderstanding is that such soreness is due to lactic acid build-up in the muscles. 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. <h2>It’s not lactic acid</h2> 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. 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. Unfortunately, historical inertia means people still use the term “lactic acid” in relation to exercise. 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&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed&">worse off</a> without it due to other benefits to your working muscles. Lactate isn’t the reason you’re sore a few days after upping your weights or exercising after a long break. So, if it’s not lactic acid and it’s not lactate, what is causing all that muscle soreness? <h2>Muscle pain during and after exercise</h2> 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. That causes the pressure inside and between muscle cells to increase. 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. The pain and discomfort you sometimes feel hours to days after an unfamiliar type or amount of exercise has a different list of causes. If you exercise beyond your usual level or routine, you can cause microscopic damage to your muscles and their connections to tendons. Such damage causes the release of ions and other molecules from the muscles, causing localised swelling and stimulation of nerve endings. 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. 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. <h2>The upshot</h2> Research is clear; the discomfort from delayed onset muscle soreness has nothing to do with <a href="https://scholar.google.com/citations?user=UVjRNSUAAAAJ&view_op=view_citation&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>. The good news, though, is that your muscles adapt rapidly to the activity that would initially cause delayed onset muscle soreness. 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. 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. 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. 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.<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" /> <a href="https://theconversation.com/profiles/robert-andrew-robergs-435390">Robert Andrew Robergs</a>, 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> Image credits: Getty Images 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>.

Body

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

<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> Have you ever wondered why your back aches when you’re down with the flu or a cold? Or COVID? 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>”. 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. <h2>Immunology basics</h2> 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. 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. 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. <h2>Invisibly small changes</h2> Part of this self-protective response is a change in how we perceive threats, including sensory stimuli. 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. 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>. <h2>Immune memories</h2> 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>. Some of that immune-cellular conversation also alerts our brains that we are sick, or makes us think we are. 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>. 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>. <h2>When to worry and what to do</h2> 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. While treating the underlying infection is crucial, there are also ways to dial down sickness-induced neuroimmune pain. 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>. 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. 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. 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. <h2>All in the mind?</h2> Is this all mind over matter? A little of yes and a lot of no. 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. 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.<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" /> <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> Image credits: Getty Images 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>.

Caring

Simple yoga moves that help with hand and wrist pain

Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community. As we age, tendonitis is one of the most common problems associated with the hands and wrists. If you are experiencing pain or having difficulty bending one or more of your fingers normally then you may have a tendon inflammation or irritation. The condition is usually short-lived but because many of our daily activities involve repetitive movements such as knitting, texting or typing, joints can easily become aggravated. Yoga helps us to engage in our daily activities in a less stressful way. We can address the cause of the injury by slowing down and observing our habitual movements, then think about how we can do things differently. <ol> <li>Stop whatever activity triggered the inflammation.</li> <li>After swelling has subsided, rest the hand(s) for 4 – 6 days.</li> </ol> Yoga is best used for helping with the healing process at this point when a very slow range of motion can be performed. Be careful not to stretch the muscles so much that you trigger any pain. This practice should be used to supplement conventional therapy, not replace it: 1. Lift up the injured hand in front of you, if possible straighten out all the fingers, finger-tips pointing towards the ceiling. If the fingers are not able to straighten then just move them to a comfortable position. With a slow count of five, little by little, draw the thumb in towards the palm – it may not touch the palm and that’s fine. Next the index finger for the same count. Repeat for each of the fingers. Open up the hand slowly. Now reverse it, small finger moves first towards the palm for the count of four, then all the rest of the fingers follow, thumb comes last. Open up the hand and repeat once more. 2. Spread all of your fingers out like a starfish. With a slow count of 10, begin to fold all your fingers down, closing the hand down into a fist or as close to. Then slowly, all the way open again spreading the fingers out like a starfish. Repeat five to seven times. When this practice becomes comfortable move into a really active hand movement by speeding up. 3. Bring the palms together into “namaste” or “prayer” position in front of the chest. Press the fingers and palms together as you gently lift up your elbows and stretch your wrists. Inhale, lift the elbows up for the count of three. Exhale, lower the elbows for the count of six. Repeat five times. Consult your doctor before starting any new forms of exercise. Images: Getty

Body

This $2 fix will save your feet next time you wear heels

Heels might make us look great and feel confident, but they can come at a cost to our hardworking feet, namely aches, pains, and even blisters. Rachel Clinkard, who works at family-run shoe retailer Charles Clinkard, is all too familiar with this situation - and she’s got an easy fix she swears works wonders. She says that all you need is a $2 roll-on deodorant, as reported by <a href="https://www.mirror.co.uk/news/weird-news/bargain-29p-hack-stop-your-27221303" target="_blank" rel="noopener">The Mirror</a>. Clinkard claims that by applying some deodorant to the areas of your feet you think will rub while in heels, it will create a barrier between your skin and the shoe and help to prevent chafing. This hack can replace bandaids, plasters and other products like gel inserts. With deodorant going a long way, each application will be significantly cheaper than many of the alternatives too. Plus they smell great too! Image: Getty Images

Beauty & Style

How to roll away all your sore back blues

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. 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-nz/wave-roller-anz.html" target="_blank" rel="noopener">Therabody's Wave Roller</a> for the past week, and my back pain has significantly reduced. 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. Here are some of my initial thoughts. <img src="https://oversixtydev.blob.core.windows.net/media/2022/03/03_RizWaveroller01.jpg" alt="Therabody Wave Roller in use" width="1280" height="720" /> 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. 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. 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. But, the higher the intensity, the more noise it produces, although I didn't mind it so much for the other benefits it provided. 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. 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. I also found that the Wave Roller can be slippery to use in some movements, like when I tried it on my rotator cuffs. 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. 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. It also feels like you're getting a massage, but it's more personalised and customisable. 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. <img src="https://oversixtydev.blob.core.windows.net/media/2022/03/02_RizWaveroller.jpg" alt="Therabody Wave Roller" width="1280" height="720" /> In summary, here are the pros and cons to consider if you're thinking of purchasing one for yourself. Pros: <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> Cons: <ul> <li>The cost (RRP AU$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> The Wave Roller series is available via the <a href="https://www.therabody.com/anz/en-nz/home" target="_blank" rel="noopener">Therabody website</a>. Images: Rizna Mutmainah & Therabody

Body

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

If you’re feeling stressed, you might notice you’re snappier with people or having trouble getting enough sleep. 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. Teeth grinding - also known as bruxism - can occur in almost anyone and result in broken fillings and cracked teeth. Before you get too worried about your oral health, you should know that everyone grinds their teeth at least a little bit. “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 The Age. “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.” 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. Additional symptoms can vary, from temperature sensitivity or a sore jaw to tension headaches or pieces of your teeth breaking off in your mouth. Though there isn’t a simple way to “switch off” tooth grinding, Yap explained, there are some things you can do to manage it. What makes us grind our teeth? 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. 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. Daytime tooth grinding is often triggered by our mood, habits, and stress levels. “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.” With this comes extra tension in your muscles, with people often holding their teeth together like you would clench your fist. “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.” What can you do about it? 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. “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.” 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”. Treatment can also include jaw exercises, relaxation techniques, and custom-made dental appliances that reduce pressure on teeth. 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.

Body

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

Halloween is approaching fast – so why not try testing your sight with this Halloween-themed brain teaser? Created by <a href="https://aira-dot-yamm-track.appspot.com/Redirect?ukey=13s5Wtz7jilpLxclOdEVs6gNYdj5JJM1cETq1d0aS0JU-0&key=YAMMID-98497662&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: <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" /> Could you spot it? If you can’t, try again before scrolling below. Once you’re ready to confirm, find the answer on the picture below: <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" />

Mind

How to ease soreness after exercise

Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise. 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. Here are five things you can do to decrease inflammation and joint swelling caused by exercise: 1. Ice is nice 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. 2. Shower power 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. 3. Warm up, cool down 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. 4. Let’s get physical… therapy 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. 5. Get fishy 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 <a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps">Blackmores Odourless Mini Fish Oil</a> daily to reap the health benefits without the fishy smell or aftertaste. Tell us in the comments below, how do you recover after a tough workout?

Body

4 natural ways to get rid of a cold sore

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. Here are four natural ways to rid of cold sores, without turning to harsh chemicals. 1. Milk 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. 2. Liquorice 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. 3. Garlic 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. 4. Ice 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. Related links: <a href="/lifestyle/beauty-style/2016/09/how-to-naturally-reduce-dark-circles-under-eyes/">How to naturally reduce dark circles under eyes</a> <a href="/lifestyle/beauty-style/2016/08/things-to-eat-and-drink-to-make-your-skin-glow/">6 things to eat and drink to make your skin glow</a> <a href="/lifestyle/beauty-style/2016/08/how-to-make-your-own-blackhead-strips/">How to make your own blackhead strips</a>

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

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

Simple yoga moves that help with hand and wrist pain

This $2 fix will save your feet next time you wear heels

How to roll away all your sore back blues

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

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

How to ease soreness after exercise

4 natural ways to get rid of a cold sore

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

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

Simple yoga moves that help with hand and wrist pain

This $2 fix will save your feet next time you wear heels

How to roll away all your sore back blues

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

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

How to ease soreness after exercise

4 natural ways to get rid of a cold sore

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