For most athletes, lactic acid is simply a part of them pushing their limits. However, if you push too much, it can lead to a condition called lactic acidosis, posing more serious health complications. This occurs when lactic acid levels rise too high in someone, causing fatigue, weakness, and other symptoms that could be a harbinger of underlying health problems or even hinder your athletic performance.

Understanding how lactic acid works and when it becomes a problem is crucial for maximizing your performance and keeping yourself healthy. We’ll break down what athletes need to know about lactic acid buildup, lactic acidosis symptoms, and lactic acidosis treatments to keep you in peak condition to meet your athletic goals.

What is Lactic Acid?

Lactic acid is a naturally occurring organic acid produced in the muscles during strenuous activity. This chemical breaks down carbohydrates for energy within the body. This can come from any tissue in the body, not just your muscles and blood cells, though, they do create the majority of the lactic acid.²

How Lactic Acid Builds Up in the Body

While lactic acid builds up during a tough workout, it can also occur in a few other ways. Yardwork, carrying groceries, or even moving heavy furniture during a move can all cause a short-term increase in lactic acid in your body.

Under typical oxygen-rich conditions (aerobic metabolism), your body can efficiently convert glucose into energy, which produces carbon dioxide and water as its byproducts. When engaging in the above activities in a short amount of time, the body’s supply of oxygen cannot keep up with energy demands. When that happens, your body’s muscles shift to anaerobic metabolism, which does not require oxygen to generate energy. This process converts glucose to energy, producing lactic acid as a byproduct.²

When Lactic Acid Becomes An Issue

For most humans, lactic acid buildup is a temporary condition that resolves itself as soon as the activity that triggers it stops. It only becomes an issue when lactic acid production far exceeds the body’s ability to clear it, causing a more serious condition called lactic acidosis to occur. In extreme cases, this can be dangerous or even fatal. While it is rare, athletes should know how to identify it.³ 

Health conditions can exacerbate lactic acidosis by making it harder for your body to process fresh oxygen in your cells. The most common symptoms of lactic acidosis include²:

• Abdominal pain
• Nausea and vomiting
• Weakness, especially in the muscles

Impact of Lactic Acid Buildup on Athletic Performance

When pushing yourself during any activity outside of your norm, be sure to keep an eye on how you feel. “No pain no gain” may be an easy mantra to say, but in the case of lactic acidosis, this could be a dangerous mantra to hold when you’re physically exhausted. Your liver and kidneys will be able to break down that extra lactic acid when you’re done.

Don’t be afraid of a hard workout, but be sure to rest and recover as your body tells you to. Here are some ways you can manage the soreness of exercise:

Managing the Soreness of Exercise

If you find yourself constantly exhausted as you are training to meet a new goal of yours, it may be worth asking your physician about a lactic acid level test. This lab blood test will test your lactic acid level if the doctor suspects lactic acidosis. Having high lactic acid doesn’t automatically mean that you are at risk for the more serious condition of lactic acidosis, but your physician can help you analyze your results further in the context of your health history². 

Another test that is offered is a lactate threshold test. This test is one that many career athletes invest in as a part of their training to understand the upper limits of their endurance and train safer for as long as possible. In short, this test makes you perform increasingly strenuous exercise with several points for blood monitoring to check the lactic acid in your blood in real time.²

The best advice will always come from your medical team, but you should never intentionally work out until you’re exhausted. Taking care of yourself starts even before you start exercising. Staying hydrated, eating well, and getting enough sleep are all great preventative measures. Beyond that, stretching out muscles or doing a warmup can go a long way. After exercising, you can help your body recover. Consider electrolytes as needed, take a warm bath, and unwind with some more stretching. These recovery methods can help you boost your circulation, ease muscular tension, and reduce stiffness.

Mitigate the Soreness of Exercise with a Massage

Incorporating these practices into your routine can make a significant difference in how your body responds to lactic acid buildup. Your fitness journey can include you pushing your limits while also mitigating safety risks. A sports massage can target muscles that are overworked repetitively, but it can’t remove lactic acid buildup in your body.⁴ Despite that, it can be a valuable tool for recovery after a strenuous workout. By making a massage a part of your recovery routine, you can better support your overall athletic performance. 

Bibliography

1.Robergs RA, McNulty CR, Minett GM, Holland J, Trajano G. Lactate, not Lactic Acid, is Produced by Cellular Cytosolic Energy Catabolism. Physiology. 2018;33(1):10-12. doi:https://doi.org/10.1152/physiol.00033.2017

2.Cleveland Clinic. What Is Lactic Acid? Cleveland Clinic. Published December 9, 2022. Accessed October 8, 2024. https://my.clevelandclinic.org/health/body/24521-lactic-acid

3.Brodkey F. Lactic acidosis: MedlinePlus Medical Encyclopedia. Medlineplus.gov. Published 2016. https://medlineplus.gov/ency/article/000391.htm4.Thompson D. The Lactic Acid Debate. Massage and Bodywork Magazine for the Visually Impaired. Published online March 1, 2011. Accessed October 1, 2024. https://www.abmp.com/textonlymags/article.php?article=173

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Here are some common injuries to look out for, and pickleball recovery strategies, including a sports massage for pickleball players that will help keep you out of a pickle.

Common Injuries from Pickleball

Playing pickleball works out your entire body, with a focus on your core, shoulders, and legs. From reaching to lunging and twisting yourself in unique ways, the agility can take a toll on your body. These are five common injuries to look out for:

Sprains

Sprains can occur from quick twists, turns, or pivots while playing pickleball. It is an injury to a ligament that is stretched or even torn due to these quick moves.

Fractures

Fractures occur when there is a crack or split in the bone when too much force is applied to it. Too much force could be you taking a fall on the pickleball court’s hard surface, attempting to catch the fall with your arm, and ending up with a wrist fracture. 

Rotator Cuff Injuries

Your shoulders can bear the brunt of the repetitive motions of swinging a paddle in pickleball. When the shoulder is overused, a rotator cuff can tear, which causes pain and some difficulty limiting your arm’s range of motion.

Tendonitis

Tendonitis occurs when a tendon is inflamed, which can cause it to swell and be painful. This can limit your range of motion due to the pain and swelling from the impacted area.

“Pickleball Elbow”

While many have heard of tennis elbow, pickleball elbow is the same phenomenon called lateral epicondylitis, which is a focused type of tendonitis in the elbow.

As with any injury, you want to take care of yourself, listen to your medical team, listen to your body, and only take on physical movements that are approved by that team during your recovery time. You’ll be back on the court in no time!

Mitigating Pickleball Injuries

Everyone’s routine may look different for mitigating injury based on your lifestyle, history of injuries, and overall health. If you’re recovering from an injury related to pickleball, you could be off the court for a while. When in doubt, contact your physician to ensure you are taking the optimal steps to mitigate common injuries faced in pickleball.

Here are some pickleball preparation and recovery steps you can take before and after you spend time on the court.

Hydration

Our body releases sweat as a way of regulating body temperature during physical activity. Drinking water regularly can help your body stay hydrated and in balance for peak performance. Electrolytes or other vitamin supplementation can help mitigate dehydration so you can continue playing without negative side effects.

High-Quality Equipment

The investment into what shoes you wear, to the paddle you hold during a pickleball match can help you to mitigate injuries on the court. Investing the time into proper technique and the right tools for the sport will pay off in dividends when it comes to your health.

Stretching

Before, during, and after a match are all great opportunities to stretch your limbs out. The two benefits of stretching include increased flexibility and mobility. Pickleball’s multiplanar movements mean that you should spend up to ten minutes prioritizing stretches around the common injury areas, such as the shoulder, leg, and back muscles.

Steam Rooms and Saunas

As a form of heat therapy, steam rooms, and saunas can play a part in one’s pickleball recovery by relaxing the muscles. This reduces the impact of muscle contraction after intense movement.

Foam Rollers/Percussive Sports Massage Tools

Rolling out your sore muscles with a foam roller or percussive sports massage tool is a great way to release tension in your muscles after a match. This is a way to promote self-myofascial release (SMR). A roller allows you to apply pressure to targeted sore areas, such as the iliotibial (IT) band, hamstrings, or glutes. 

Sports Massage

A massage after sports exertion is a great form of aftercare that you can set up in advance. Mobile sports massages offer targeted relief personalized to what you need at that moment.

No matter what your pickleball recovery routine looks like, consistency is key to maintaining your physiological health. Feel free to try the above options, or add them in one session at a time to see what impact it has on your ability to crush it on the court.

Benefits of a Sports Massage for Pickleball Players

A sports massage targets muscle groups strained from overuse or repetitive motion, and can bring great relief to those who partake in physical activity such as pickleball. The main benefits of a sports massage for pickleball players include accelerated injury recovery, reduced muscle soreness, and enhanced performance. 

Through deep kneading and stretching techniques, a sports massage helps release muscle tension to make movements more fluid. Additionally, by improving circulation, this type of massage helps muscles receive a greater supply of oxygen and nutrients crucial for healing and recovery.

Soothe’s network of skilled sports massage therapists are dedicated to helping you prevent future injuries. Each treatment is tailored specifically to your needs, moving beyond generic approaches to offer a truly personalized experience.

Getting a sports massage near you is convenient and easy with Soothe. Book with licensed massage therapists who can come directly to your location on your schedule, whether it’s your home, office, or hotel room.

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What Massage Type Is Best?

With so many options, choosing the right massage type can sometimes be difficult. Whether you’re stressed, sore, or run down, choose from one of our several massage types! Not sure which one to choose? Take a look at this helpful guide:

Swedish

The most common form of massage, Swedish uses a gentle technique, with long strokes, kneading, and deep circular movements to relax and energize you. This is a great option for new-comers or someone just looking to unwind.

Deep Tissue

For those looking for a stronger touch, deep tissue uses slower, more forceful strokes to target deeper muscle layers and connective tissue. This technique is ideal for those that suffer from chronic stress, regular muscle tension, or headaches.

Sports

A style that caters to athletes of all kinds, this modality targets muscle-tendon junctions to promote flexibility, reduce muscle fatigue, improve endurance, and prevent injuries. This modality is suited for anyone with an active lifestyle. Integrating sports massage into any fitness routine will do wonders for your body.

Prenatal

This modality helps lessen pregnancy discomfort and works to alleviate backaches, stiff neck, leg cramps, headaches, and swelling. Prenatal massage is safe for women in their second or third trimester. This massage is administered while the client lies on their side to prevent any discomfort.

Couples

Any of our modalities can be performed as a couples massage. Order two massage therapists to massage you and your partner simultaneously, or enjoy back to back massage with one massage therapist. A couples massage is perfect for a birthday, anniversary, or night in.

No matter which modality you choose, you’ll feel good from the inside out after a Soothe massage. Interested in learning more about these massage types? Click on the hyperlinks throughout this articles for a more comprehensive guide to each massage type.

If you’re ready to get started, book a massage here!

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