Lactic Acid Buildup: What It Means and How to Get Rid of It
Lactic acid — a chemical your body creates as a fuel source during rigorous exercise — is key to energy production. Historically, people have misunderstood lactic acid to be the cause of muscle fatigue and cramping, but that’s not actually the case.
While lactic acid normally dissipates quickly, building up too much of the chemical can lead to dangerous side effects. It’s important to understand the signs, symptoms and causes of lactic acid buildup, as well as effective management strategies.
What Is Lactic Acid?
During intense exercise, your body produces lactic acid as fuel for your cells. It’s created during the metabolic process of glycolysis, which involves breaking down glucose and carbohydrates. Your cells will often begin producing lactic acid when your body is using a higher-than-normal amount of oxygen. A short-term rise in lactic acid isn’t typically accompanied by symptoms, as your liver and kidney are able to efficiently filter the lactic acid and break it down into glucose.
Causes of Lactic Acid Buildup
What causes lactic acid buildup? There are several common causes, including:
- Intense physical activity: Getting your blood pumping through anaerobic exercises, like weightlifting, high-intensity interval training (HIIT) and sprinting, can trigger lactic acid production.
- A lack of oxygen in your muscle cells: Using energy stored in your muscles instead of oxygen can increase the buildup of lactic acid. This may result from exercise or because of heart conditions and infections that make it harder for your body to transport fresh oxygen to your cells.
- A diet rich in fermented food: Certain fermented foods — like kimchi, sauerkraut and pickled meat — can slightly increase blood levels of lactic acid. Note that many of these types of food promote gut health-boosting benefits and are healthy in moderation.
Symptoms of Lactic Acid Buildup
The buildup of too much lactic acid is known as lactic acidosis. This fast-occurring condition is dangerous, as it leaves your body unable to properly process and remove lactic acid, damaging your organs and tissue.
Keep an eye out for common symptoms of lactic acidosis, including:
- Fatigue
- Muscle cramps
- Body aches
- Weakness
- Diarrhea
- Headache
- Nausea or vomiting
- Abdominal pain
- Cool, clammy skin
- Sweet-smelling breath
- Jaundiced skin or eyes
If you’re unsure whether you’re experiencing lactic acid buildup, consider the symptoms closely. Experiencing a combination of these telltale signs? This likely means it’s more than simple muscle soreness from your workout, and you should seek medical intervention.
Myths and Misconceptions
The most common misconception surrounds what lactic acid does to your muscles.
Many people mistakenly believe that lactic acid causes the burning sensation in your muscles after exercise. In reality, lactic acid is not the cause of muscle soreness during or after exercise. Instead, the ache you might experience after a workout results from tiny tears in your muscle tissue as it rebuilds.
When people talk about the effects of lactic acid, they’re often mistakenly referring to delayed onset muscle soreness (DOMS), which may kick in after a serious workout.
How to Prevent Lactic Acid Buildup
To reduce the risk of lactic acid buildup, try best practices like:
- Easing into exercise: Instead of jumping into a new workout routine, fit in a proper warm-up and cool-down routine before and afterward.
- Building up endurance: Starting with aerobic exercise, like running, walking or swimming, will help you build up a tolerance over time.
- Staying hydrated: Drinking plenty of water helps process extra lactic acid while repairing your muscles.
- Following a balanced diet: Opting for healthy food, including vegetables, fruit, lean meats and whole grains, will help you fuel up well and recover post-workout.
Recovery Techniques
Starting to feel the side effects of lactic acid buildup? Listen to your body — the symptoms are its way of telling you to slow down. Prioritize your recovery using a combination of recommended techniques.
Active Recovery Methods
Active recovery typically involves participating in a gentle, low-intensity activity. Popular methods include:
- Swimming
- Yoga
- Walking
- Cycling
Massages and Foam Rollers
Professional sports massages and foam rollers offer many benefits. They can ease discomfort caused by lactic acid buildup by reducing inflammation, soreness and tightness. They may also help increase your range of motion.
Heat and Cold Therapy
Many people find heat and cold therapy to be highly effective at relieving muscle pain. Cold treatment helps numb pain and reduce inflammation. Heat treatment, on the other hand, relaxes muscles and promotes blood flow. For best results, try starting with a cold compress or ice pack for 20 minutes, waiting for a few hours, then switching to a safe heating device. Repeat every few hours as needed for up to three times a day.
Consult With Spine Institute of North America
At Spine Institute of North America, our focus is on relieving your pain and reviving your life. If you’re experiencing ongoing discomfort and want to learn more about minimally invasive solutions, we’re here to help. Contact us today to schedule an expert consultation.
