Why Lactic Acid Causes Muscle Pain and How to Fix It
Muscle pain caused by lactic acid buildup during or after intense physical activity is a temporary condition that can be relieved with natural remedies and some preventative strategies. Lactic acid builds up in muscles when oxygen supply is insufficient, causing a burning sensation or muscle fatigue. Here are some remedies for lactic acid and strategies for preventing and managing it.
1. Hydration :
Proper hydration helps eliminate lactic acid through the kidneys and lymphatic system.
What to do:
- Drink water before, during and after your workout.
- Supplement with electrolyte-rich drinks, especially if you are exercising intensely and for a long time.
Tip: Add a pinch of salt and lemon juice to your water to aid recovery.
2. Adequate Nutrition :
A balanced diet helps reduce lactic acid buildup and promotes muscle recovery.
Recommended foods:
- Alkalizing foods, such as fruits and vegetables like bananas, spinach, avocados, and broccoli, help neutralise lactic acid.
- Lean proteins: Promote muscle repair (chicken, fish, tofu).
- Complex carbohydrates: They provide energy and help reduce lactic acid production (brown rice, oats, sweet potatoes).
- Magnesium-rich foods: Walnuts, sunflower seeds, almonds, and raw cocoa promote muscle relaxation.
3. Rest and Recovery :
The body needs time to eliminate lactic acid and regenerate muscles.
What to do:
- Give yourself at least 48 hours of rest between intense workouts.
- Sleep at least 7-8 hours a night to aid muscle recovery.
4. Stretching and Massage :
Stretching and massage improve blood circulation, accelerating the elimination of lactic acid.
Post-workout stretching:
- Spend 10-15 minutes doing static stretching exercises to relax your muscles.
- Muscle massages: Use a foam roller or massager to reduce muscle tension.
Tip: Add lavender or peppermint essential oil to your massage for a relaxing effect.
5. Advanced Recovery Techniques :
- Alternating hot and cold showers: Alternate hot and cold water in your shower to stimulate circulation and reduce inflammation.
- Warm bath with Epsom salt: The magnesium in Epsom salt helps relax muscles and eliminate lactic acid.
- Cryotherapy: The use of cold reduces inflammation and promotes recovery.
6. Light Physical Activity :
Light physical activity increases blood circulation and accelerates the elimination of lactic acid.
Examples
- Light walking.
- Yoga or Pilates.
- Swim at a moderate pace.
Note: Avoid strenuous workouts until your muscles are fully recovered.
7. Supplements and Natural Remedies :
- Magnesium: Helps reduce cramps and muscle pain.
- Potassium: Promotes electrolyte balance and prevents muscle stiffness (e.g. supplements or bananas).
- Natural antioxidants: Vitamin C (oranges, kiwi) and vitamin E (almonds, sunflower seeds) reduce oxidative stress and promote recovery.
- Baking soda: Half a teaspoon dissolved in water before training can reduce muscle acidity.
Note: Consult a doctor or nutritionist before taking supplements.
8. Prevention during training :
- Heating: Spend 5-10 minutes doing warm-up exercises to prepare your muscles.
- Progressive workouts: Gradually increase the intensity of your workouts to allow your muscles to adapt.
- Correct breathing: Maintain deep, regular breathing to deliver oxygen to your muscles and avoid excessive lactic acid production.
9. Home Remedies :
- Drinks rich in natural bicarbonate: Water with a pinch of baking soda helps neutralise the acid.
- Cherry juice: Rich in antioxidants, it helps reduce muscle pain.
- Relaxing herbal teas: Chamomile or ginger herbal teas promote muscle relaxation and circulation.
Conclusion
By following these strategies and adopting a balanced approach to physical activity, you can significantly reduce lactic acid- related symptoms and improve muscle recovery.
