How Do You Drain Lactic Acid From Your Muscles?
It used to be thought that lactic acid was the reason why muscles hurt after working out. It isn’t. Lactate is another chemical that has a role. But the causes of pain and muscle burn are more complicated. Muscle relaxation and hydration may be beneficial.
You’ve undoubtedly experienced the tremendous muscular burn that frequently accompanies high-intensity interval training or other comparable forms of intensive exercise.
Lactic acid accumulation is commonly blamed for this burning feeling. Athletes, both recreational and competitive, have long believed that reducing lactic acid in the body is necessary to improve performance. However, this idea is untrue.
This article explains everything you need to know about exercise, lactate, and lactic acid, including their functions, how they are made, and if eliminating lactic acid is required or feasible.
What tests are used to diagnose lactic acidosis?
| Tests to Diagnose Lactic Acidosis | Description |
|---|---|
| Comprehensive Metabolic Panel (CMP) | This standard blood test measures various factors in your blood to provide basic health information. |
| Blood Lactate Test | Specifically measures blood lactate levels in addition to routine measurements from the CMP. |
| Anion Gap Blood Test | Measures pH balance and electrolyte balance in your blood based on values from your blood panel. |
| Arterial Blood Gas Test | Measures oxygen saturation in arteries, as well as pH balance and electrolyte balance in arterial blood. |
| Signs of Lactic Acidosis | Symptoms |
|---|---|
| Early Symptoms |
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| Advanced Symptoms |
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| Underlying Conditions Symptoms |
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| Lactate and Muscle Burn | Details |
|---|---|
| Cause of Muscle Burn | No, lactic acid is not the cause; it is separated into lactate and hydrogen ions during metabolic processes. |
| Body Processing Lactate | Your body naturally processes lactate in the liver and kidneys; no special actions are needed if healthy. |
| Clearing Lactate | Stopping exercise or reducing intensity allows the body to clear lactate, alleviating burn and fatigue. |
| Preventing Lactate Buildup | Strategies |
|---|---|
| Increase Lactate Threshold | Train to perform at higher intensity without lactate buildup; improve aerobic system efficiency. |
| Training Example | A competitive runner can maintain a 6-minute mile pace using aerobic energy, while a less conditioned person may rely on anaerobic energy. |
| Effects of Exceeding Threshold | Once lactate threshold is hit, effects of lactate buildup occur; rest and deep breathing are recommended. |
| Stretching After Workout | Recommendations |
|---|---|
| Static Stretching | May not be beneficial for recovery; can lead to muscle strains if done on cold muscles. |
| Cool-Down Focus | Perform light aerobic activity and dynamic stretching instead of static stretching immediately after exercise. |
| Static Stretching Timing | Save for a separate session or when muscles are adequately warmed up. |
Conclusion
Lactate is an important component of energy metabolism. Although it has historically been blamed for muscle soreness, it’s not responsible for this effect and is, in fact, a fuel for many organs of your body.
However, lactate does occur as a byproduct of intense exercise, and the buildup of hydrogen ions that occurs when it’s produced is thought to be responsible for the fatigue and burn you feel during this type of activity.
Your body has a natural process for clearing lactate that relies on proper kidney and liver function and oxygen. There’s not much you can do beyond keeping yourself healthy and hydrated to increase your baseline lactate metabolism.
Blood lactate increases caused by metabolic dysfunction are another story altogether. If these occur, you should address them with a healthcare professional.
Through exercise training, you can improve your lactate threshold, which will mean you can work out harder or run faster before you reach the point at which lactate starts building up and your muscles become fatigued.
With that in mind, do not overly concern yourself with lactate or lactic acid. If you’re still sore days after your workout, consider remedies appropriate for DOMS.
In the meantime, train hard, drink water, and embrace the burn.
