Lactic acid has nothing to do with muscle soreness after exercise

When we experience muscle pain, we often say things like ``lactic acid buildup,'' but research has shown that the pain and lactic acid are actually unrelated. Robert Andrew Robbergs and Samuel L. Torrence of the Queensland University of Technology have uncovered the mystery of why we actually feel sore after exercising.

Why are my muscles sore after exercise? Hint: it's nothing to do with lactic acid

A 1983 paper by James A. Schwene et al. points out that the ``delayed onset muscle soreness'' that occurs after exercise is not caused by lactic acid. This paper examines the hypothesis that ``delayed onset muscle soreness after running is related to the production of lactic acid during exercise.'' After 45 minutes on the treadmill, lactic acid concentration increased, but muscle pain did not occur. , downhill running did not increase lactate levels but did cause muscle soreness, indicating that there is no relationship between lactate and delayed muscle soreness.

Is Lactic Acid Related to Delayed-Onset Muscle Soreness? - PubMed

According to Robbergs and his colleagues, muscle cells produce lactate, not lactic acid, which is a process that prevents acid from building up in the muscles and bloodstream, which can help prevent muscle soreness. It says it won't connect.

As for why muscle pain occurs, Robbergs et al. state, ``The causes are different for acute muscle pain during or immediately after exercise, and delayed muscle pain that occurs several hours to several days after exercise.'' Masu.

Many chemical reactions occur in muscle cells during exercise. These reactions draw water into the cell and produce many products and byproducts. This increases pressure within and between muscle cells, which, combined with the movement of molecules from the muscle cells, irritates nerve endings and causes discomfort. This is acute muscle pain.

On the other hand, strenuous or unfamiliar exercise can damage the connections between muscles and tendons. This damage causes muscle cells to release ions and other molecules, causing local swelling and irritation of nerve endings. This swelling and irritation is delayed onset muscle soreness.

Fortunately, muscle cells quickly adapt to exercises that cause delayed-onset muscle soreness, and if the intervals between exercises are within about two weeks, the muscle cells will adapt to the next exercise that causes delayed onset muscle soreness. Pain is drastically reduced. When you train for a goal like going for a hike or running a half marathon, your muscles adapt over time to prevent delayed onset muscle soreness. When you feel less tired from exercise, exercise becomes more enjoyable and easier to continue as a daily routine or habit.

If you try to exercise but give up because of muscle pain, try taking it slow until your muscles adapt.