Have you ever been in the middle of an intense workout, and felt a burning in your muscles? Maybe when you were on your last round of squats you began to feel a blazing sensation in the front of your legs. Anyone who knows this feeling understands the fatigue and burn when lifting weights or completing intense cardio (Check out my shifting to lifting blogs Part 1 & Part 2). You have also probably experienced some sort of delayed onset muscle soreness following a workout. For many years, lactic acid has been blamed for causing the burning sensation and delayed onset muscle soreness. So you might be wondering, what is lactic acid and what does it do?
Lactic acid is a byproduct of anaerobic metabolism (when the body produces energy without oxygen). An example of when your body would use anaerobic metabolism is when you are completing an all-out sprint. Anytime you lift weights or complete fast, all-out bouts of exercise, your body is producing energy without oxygen. This occurs when your lungs cannot put enough oxygen into the bloodstream to keep up with the demands of your muscles for energy. In this state, the body uses its own supply of stored sugars, known as glycogen. The process of burning glycogen is known as glycolysis in which lactic acid is a byproduct (Roth, 2006).
In 1932, Otto Meyerhof – a German physician, discovered that lactic acid was formed from muscle glycogen in the absence of oxygen by conducting an experiment that made frog legs contract by using electric pulses. The frog legs stopped contracting after repeated electric pulses. He noticed that the legs were full of lactic acid and assumed that this was causing the muscle fatigue. This led to the theory that lactate or lactic acid build up causes muscle fatigue (Science Fact or Science Fiction? Lactic Acid Buildup Causes Muscle Fatigue and Soreness, 2020). Research has now determined that lactic acid or lactate is actually an important fuel source for muscles rather than a hindrance to performance.
So, what really causes the burning sensation and delayed onset muscle soreness? When you exercise, the pH in your muscles decreases causing them to become more acidic – this may be the reason for the burning sensation. Research has also shown that delayed onset muscle soreness is most likely due to microscopic tears in muscles during exercise. Lactic acid isn’t the culprit it was once thought to be. Below are some tips for dealing with muscle soreness.
1. Cooldown properly and implement recovery sessions
At the end of your workout, it is important to either slow down your pace or stretch. This has been proven to help with muscle soreness the next day. You can also implement recovery sessions on your rest days. This can include a light jog, a walk, a swim, or any other mode of cardio. Engaging in light activity increases your heart rate which increases oxygen intake. The increased oxygen intake increases blood flow and oxygen to your muscles which promotes healing. Recovery sessions also warm the body which relieves pain and stiffness.
2. Hydrate before, during, and after your workout
Hydration is important no matter what time of the day. Drinking water is critical for improved energy, performance, and recovery. Staying hydrated will prevent muscle cramping and decrease inflammation in the body.
3. Use a heating pad
Imagine waking up the next day after a tough workout. You are lying in your bed and you slightly move your legs and you can already feel it. You feel very stiff and sore from yesterday’s workout. If you have a heating pad, use it. Heat can stimulate blood flow and loosen up the sore muscles.
4. Foam roll or stretch before and after your workout
Myofascial release, better known as foam rolling, has been proven to help with muscle soreness. While exercising, your muscles can develop adhesions which cause muscle pain. Applying pressure to the muscle can cause the adhesions to break up so the muscle can relax and become more flexible. That is the concept behind foam rolling and massages. You apply pressure with the foam roller to the muscle and it allows for the adhesions to relax and release.
References
“Science Fact or Science Fiction? Lactic Acid Buildup Causes Muscle Fatigue and Soreness.” Breakthroughs, 15 Jan. 2020, www.breakthroughs.com/foundations-science/science-fact-or-science-fiction-lactic-acid-buildup-causes-muscle-fatigue-and.
Roth, Stephen M. “Why Does Lactic Acid Build Up in Muscles? And Why Does It Cause Soreness?” Scientific American, Scientific American, 23 Jan. 2006, www.scientificamerican.com/article/why-does-lactic-acid-buil/.
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