Language
Country/Area
No result found
Muscle soreness after exercise: Is lactic acid really the culprit?
Many athletes often experience muscle soreness after high-intensity training. The source of this soreness is thought to be lactic acid produced during exercise, leading to the popularity of the “lactic acid hypothesis,” but as research continues to deepen, this view is being questioned. This article will delve into the role of lactic acid and its relationship with muscle soreness and rethink the recovery process after exercise.
Lactic acid is a normal metabolic product during exercise, however it is not the only cause of muscle soreness.
Lactic acid production
Lactic acid is produced in an anaerobic environment, and when the human body is engaged in vigorous exercise, muscle cells consume large amounts of oxygen, thereby switching to anaerobic metabolism. During this process, glucose is converted to lactic acid and energy is rapidly released. This response is key to assuring the continuity of exercise, particularly during short-term high-intensity activities.
After exercise, lactic acid is rapidly cleared and does not remain in the muscle for long periods of time, making its direct role in muscle soreness questionable.
Causes of muscle soreness
The real cause of muscle soreness may be related to tiny damage after exercise. When heavy training or intense exercise is performed, there is tiny damage to the muscle fibers, which leads to an inflammatory response, which in turn produces soreness. Studies have shown that this delayed muscle soreness (DOMS) usually appears 24 to 48 hours after exercise, different from the time of lactic acid production.
Lactic acid is rapidly metabolized after exercise and does not cause persistent soreness, but is caused by microdamage.
Progress in scientific research
Past research has focused on the metabolism of lactate and its effect on athletic performance. However, recent research has begun to weigh in on other possible causes. For example, a 2018 study showed that changes in the internal electrolytes of muscles during high-intensity exercise are more likely to lead to muscle tears and the onset of muscle soreness. In the hypoxic state caused by high-intensity exercise, the concentration of potassium ions in the muscles decreases, which directly affects the contractile function of the muscles, thereby triggering pain.
Recovery strategies after exercise
After recognizing that lactic acid is not the sole culprit of muscle soreness, athletes can adopt a variety of recovery strategies to reduce discomfort. These strategies include increasing the gradual nature of exercise intensity, ensuring adequate hydration, performing active stretching and low-intensity exercise, and employing alternating hot and cold immersion methods. These methods not only help muscles recover faster, but also reduce inflammation and discomfort.
Strategies to improve recovery should focus on reducing muscle damage and promoting blood circulation, not just solving lactic acid problems.
Conclusion
From research we found that the production of lactic acid is a normal physiological process, however, it is not the root cause of muscle soreness. Tiny tears and inflammatory reactions in muscles during exercise are the only way to cause pain. For post-exercise recovery, understanding this will enable exercisers to make more informed choices, improving the effectiveness and enjoyment of exercise. Should our understanding and handling of muscle soreness be further examined in future training?
