Lactic acid results from intense exercise. As your body burns energy, lactic acid develops in your muscles, and your body works to clear it. When you produce lactic acid faster than your bloodstream can clear it, you have surpassed your lactate threshold. Lactic acid itself does not cause muscle soreness, according to a 2004 study in the "American Journal of Physiology." Clearing lactic acid from your muscles may allow you to recover more quickly following injury or intense exercise. If you have an injury, follow the treatment plan prescribed by your physician.
Step 1
Massage the sore or injured area lightly. Do not massage a tear. Increase the pressure to the level you can tolerate, which will increase blood flow to the affected area.
Step 2
Consume simple carbohydrates following exercise. This replaces the carbohydrates that have been converted to lactic acid. The faster this occurs, the quicker your body will work to remove the lactate buildup. Consuming 25 to 50 g of dextrose immediately after a workout can help speed the clearance of lactic acid from your muscles.
Step 3
Shower using both hot and cold water, in a method known as a contrast shower. Start with the water as warm as you can tolerate it, then for one minute switch it to cold. Then back to warm. Continue this process for at least four minutes, but be advised that this can sometimes cause cramping.
Step 4
Perform light exercise if your pain and physician allow it. If you have a mild strain or simply an ache following exercise, you can clear the lactic acid buildup with additional extremely light exercise. If your legs remain unbearably sore following a heavy squat workout, go for a walk.
Tips and Warnings
- Your muscles continually produce lactic acid, this is a normal part of carbohydrate metabolism. You can never remove all of it, nor would you wish to. While you can speed the recovery process, lactic acid accumulation remains part of that very process. Do not obsess over one compound unless you have a specific reason for doing so.
- If you continue to experience pain, consult a physician.
References
- "American Journal of Physiology"; Biochemistry of Exercise-induced Metabolic Acidosis; R.A. Robergs, et al.; September 2004
- "Nutrition: An Applied Approach (2nd Edition)"; Janice Thompson, et al.; 2008
- "The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance"; Sage Rountree; 2011
