Pain is one of the most common reasons people seek health care, yet it remains widely misunderstood. In Tell Me Where It Hurts: The New Science of Pain and How to Heal, pain psychologist Rachel Zoffness translates modern pain science into accessible language. The result is not just an
A 2025 study published in PLOS One examined how passive and active warm-up methods interact with stretching to improve flexibility and muscle performance. The researchers Hitier et al. examined a group of competitive athletes who completed three different warm-ups: An active warm-up involving cycling and submaximal muscle contractions, a passive
Shoulder abnormalities, such as osteoarthritis and rotator cuff tears, do not always mean they are the primary cause of shoulder pain. A 2024 systematic review published in Osteoarthritis & Cartilage found 30% to 75% of the general population with such shoulder abnormalities are asymptomatic. Although researchers Ibounig et al. wrote
Confounding factors can cause some researchers to believe that there’s a direct cause-and-effect relationship in their studies. For example, if they were to examine whether taking a vitamin would increase an athlete’s stamina, there are likely other factors besides the vitamin that could influence their results. It could be sleep
Lymph drainage massage (or manual lymphatic drainage, MLD) is a type of gentle massage that is supposed to reduce swelling in the limbs due to fluid buildup. It may help “clear out” congested lymph nodes in a particular area of your body by performing a series of rhythmic, compressive strokes
Proprioceptive neuromuscular facilitation, or PNF, is a type of stretching that involves a muscle to repeatedly contract against resistance and then relaxed into a deeper stretch, using the nervous system to allow greater lengthening. In practice, a practitioner or partner takes a limb into a passive stretch. Then the athlete contracts
Ballistic stretching uses rapid movements and momentum to stretch a muscle beyond its normal range of motion. This type of stretching uses stretched muscles in a spring-like manner at a high velocity. Although I’ve played sports since age 5, I’ve never come across a coach, trainer, or physical therapist who
While stretching is often recommended by many fitness, sports, and rehab professionals, few could explain how it works and why. Traditional explanations often include “it lengthens your muscles” or “releases fascia.” However, research in the last 30-plus years has shown that stretching is less about mechanical properties and more about
If you don’t wish to deal with stains on your sheets and clothes, massage creams may be the best choice for you. Like oils, lotions, and gels, massage creams allow a smooth glide while allowing you to provide deeper pressure if needed. But creams don’t drip like oils and lotions,
For decades, stretching has been treated as a general prescription for something you’re supposed to do before and after exercise or whenever your body feels stiff or sore. Many fitness experts and manual therapists have recommended stretching as a way to prevent injury and improve flexibility. But how much of
A good massage can work wonders on the body and mind, but with so many different types of massage, it can be difficult to know which lubricant to use. Massage oil is usually the first to come to mind due to general association, but there are also massage gels, creams,
Pain science has leaned on a familiar aphorism: Nociception is neither necessary nor sufficient for pain. The phrase typically appears in textbooks, lectures, and research papers, often used to explain why pain can exist without clear tissue damage. But according to pain researchers Asaf Weisman, Dr. Milton Cohen, and Dr.