Have you ever experienced painful and sore muscles after intense exercise? There are high chances that you probably have.
When people work out, they tend to focus on developing their muscles and often overwork themselves. As a result, there is an increase of lactic acid buildup in the muscles which can result in the painful muscle sensations that people experience.
What is Lactic Acid?
Lactic acid a natural acid that is produced in your muscles. When you engage in intense exercise on a regular basis without giving your body enough time to heal, there can be an excessive buildup of lactic acid in the body. While this is usually temporary, it does cause concern when the lactic acid buildup leads to sore muscles that prevent you from working out in the subsequent days.
Since the discomfort of sore muscles is alarming, people often tend to wonder how they can get rid of lactic acid in muscles. If you are wondering how to get rid of the excess lactic acid buildup in your muscles and what you can do to prevent it in the future, we’re here to guide you through the process.
The Symptoms of Lactic Acid Buildup
Apart from your muscles feeling sore and stiff, there are many other symptoms that you may experience as a result of a lactic acid buildup. This typically includes weakness, muscle cramping, or a burning sensation throughout your body. Other uncommon symptoms also include nausea and vomiting, difficulty in breathing properly, shortness of breath, feelings of numbness or tingling in the muscles, or even a having a slight yellow coloring around your skin.
If you do not follow the correct regime to get rid of lactic acid in your muscles, the condition could worsen and lead to lactic acidosis.
What is Lactic Acidosis?
When there is an excessive secretion of lactic acid in your muscles, your body often struggles to adjust to the heightened levels of acid. This condition is known as lactic acidosis and can result in liver or kidney problems in the future since these organs struggle to eradicate the lactic acid from your muscles.
When there is a spike in the levels of acid that persist in your body, there can be an imbalance in the body’s natural pH levels. As the condition becomes more and more serious, your muscles can lack in the oxygen required to break down the glucose in your muscles – leading to a condition known as an anaerobic metabolism.
The Difference Between Sore Muscles and a Lactic Acid Buildup
In case you are confused whether your muscles are just experiencing soreness due to an intense workout session or if you actually have a lactic acid buildup in your body, you can check for the following symptoms:
- A fruity breath
- Feelings of forgetfulness or confusion
- Being diagnosed with jaundice
- Having a rapid heartbeat that does not settle down
- Experiencing trouble breathing properly
If you have all or any of these conditions, it is likely that your muscles are experiencing an unusual buildup of lactic acid.
How to Get Rid of Lactic Acid Buildup in Muscles
While you may be thinking that the condition is now too serious for you to continue your intense workouts, you are probably wrong. A lactic acid buildup is quite common amongst people who exercise frequently and there are many ways that you can reduce the excessive buildup in your body.
Here are a few simple ways to help your body get rid of the lactic acid buildup:
1. Drink Lots of Water
Staying hydrated is the key to staying healthy, especially when you engage in a range of intense exercise routines. While many people make the mistake of only drinking water after their workout has finished, it is actually far more important to stay hydrated throughout the entire day. Having sufficient water in your body will help you regenerate all the fluids that you lose due to sweating during exercise and allows the nutrients to convert into energy that is useful for the body.
Since a lactic acid buildup means that you experience painful muscle cramps, staying hydrated can prevent the instance of sore muscles and help your body remain healthy and active.
2. Get Sufficient Rest
Many people make the mistake of overworking their muscles in an attempt to remain consistent with their exercise routines. In order to help your muscles regain the energy that you have lost during intense workouts, it is necessary to rest sufficiently between each of your workouts. This time period allows the muscles to break down all the excess lactic acid that has been produced during exercise and helps you prevent a lactic acid buildup in the muscles.
If you are experiencing sore and cramped muscles, it is important to take a complete rest day from your workout routine. Don’t worry, though – we assure you that it will not have any negative impacts on your fitness progress.
3. Focus on your Breathing
By mindfully improving your breathing technique, you can actually help your body remove any lactic acid buildup in the muscles. A simple breathing technique to follow is inhaling slowly through your nose, and exhaling using your mouth. Repeat this process multiple times during the day to ensure that your muscles have enough oxygen available to replenish and prevent lactic acid buildup.
4. Don’t Skip the Warmup Exercise
When you become too motivated to work out on a routine basis, you will probably start to skip the warmup exercises that are recommended before each exercise. This can be a huge mistake, especially since your muscles need that warmup stretching in order to prepare for the more intense exercises. Stretching tends to stimulate blood flow across your body and relieve any muscle tension that may have built up. Once you take the time to stretch your muscles for a few minutes before and after an intense workout session, you will be able to lessen your natural lactic acid production significantly and prevent any unnecessary buildup of lactic acid in the muscles.
5. Use a Massage Gun
Since sore muscles are extremely uncomfortable, you can instantly bring ease to your body by massaging it using a massage gun. A massage gun is an innovative creation that is especially designed for the muscle recovery process after intense exercise. Mainly targeted towards professional athletes, a massage gun is extremely helpful in relaxing your muscles and relieving any tension that may be caused due to a lactic acid buildup.
The benefits of using a massage gun are highly similar to a deep tissue massage. Since getting a proper massage appointment can become difficult for people with busy schedules, investing in a massage gun is the most convenient way to have the same therapeutic results from the comfort of your home.
The Final Word
Now that you know all the tips and tricks to preventing a lactic acid buildup in your muscles, you are ready to get back to that intense workout regime that you had planned for yourself. It is important to not let cramped muscles inversely affect your fitness progress, especially when you have access to resources such as a therapeutic massage gun.