Lactic Acid Build Up: What It Means and How to Get Rid of It

As we work out, our bodies produce lactic acid, which can cause fatigue and soreness. While it's a natural byproduct of exercise, excessive lactic acid build-up can hinder our performance and make it difficult to maintain an active lifestyle. In this blog post, we'll explore what lactic acid build-up means and how to get rid of it.

What is lactic acid build-up?

Lactic acid is produced by our muscles during anaerobic exercise, such as high-intensity weight lifting or sprinting. When our bodies don't have enough oxygen to produce energy, they rely on the anaerobic pathway, which produces lactic acid as a byproduct. Lactic acid build-up can cause fatigue, cramps, and a burning sensation in the muscles.

While lactic acid is a natural byproduct of exercise, excessive build-up can be a sign of overexertion or an underlying medical condition, such as a muscle disorder or heart disease. If you experience persistent muscle pain or weakness, it's important to consult a healthcare professional.

How to get rid of lactic acid build-up?

Fortunately, there are several ways to reduce lactic acid build-up and improve recovery after exercise. Here are a few strategies:

1. Cool down: After a workout, it's important to gradually cool down by reducing the intensity of your exercise. This allows your body to gradually transition from the anaerobic pathway to the aerobic pathway, which can help reduce lactic acid build-up.

2. Stretching: Stretching after a workout can help loosen tight muscles and improve blood flow, which can help flush out lactic acid. Focus on stretching the muscles you used during your workout, holding each stretch for at least 30 seconds.

3. Hydration: Drinking plenty of water before, during, and after exercise can help reduce lactic acid build-up by promoting blood flow and aiding in muscle recovery.

4. Massage: Massaging the muscles can help improve blood flow and reduce tension, which can help flush out lactic acid. Consider using a foam roller or seeking the help of a professional massage therapist.

5. Rest and recovery: Giving your body enough time to rest and recover between workouts can help prevent excessive lactic acid build-up. Aim to get at least 7-8 hours of sleep each night and consider taking rest days or incorporating active recovery exercises, such as yoga or walking, into your routine.

In conclusion, lactic acid build-up is a natural byproduct of exercise, but excessive build-up can hinder our performance and make it difficult to maintain an active lifestyle. By incorporating these strategies into your routine, you can help reduce lactic acid build-up and improve recovery after exercise.