Lactic acid buildup is something that every athlete has experienced. Generally, it’s nothing to worry about, whether you know that you’ve experienced it or not. It is a common myth that the sensation during exercise that has you “feeling the burn” is from lactic acid production¹. But what does this exactly mean for your performance and health?

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