Effects of lactic acid

[Dr Murdoch]

I had a proper work out on Sunday riding a motocross bike for the day. I feel like I've been beaten up. The fronts of my thighs are particularly painful and it's due to lactic acid (Not from falling off or being hit). I've scanned the web to see how I can ease the symptoms but I can only find tips to prevent it occurring , buts it's a bit late for that!

I tried cycling yesterday, but that didn't go anything.

[anonymous-user]

It sounds more like DOMS, bet it’ll be worse tomorrow!

[Type R Tom]

Time is about the only healer I know really and a bit of stretching. You could try a recovery shake but they are usually needed straight after exercise, I use them after a particularly heavy match / ride or if I need to be in good shape the next day for whatever reason and they work well.

[Dr Murdoch]

DOMS. Yup that's it, looks like I've just got man up....

Today is worse than yesterday. Feel like an old man.

Edited by Dr Murdoch on Tuesday 12th June 07:59

[paulrockliffe]

Delayed Onset Muscle Soreness, it's caused by the lactic acid so you were right. Nothing you can do really, the damage is done, but you'll be OKish tomorrow and fine the day after. It won't be as bad next time, so long as you don't leave it too long.

[WestyCarl]

Gentle (non impact) exercise like walking, cycling will help. It increases the blood flow to speed up the muscle repair.

[TwistingMyMelon]

Gentle cycle or swim,

Foam roller and stretching

Keep rehydrated and eat decent protein

Those would be my tips, otherwise itll pass after a day or two

[budgie smuggler]

Yeah DOMS can be a right fker.

I had to stop squatting for a while, and then I started again after a few months gap. Didn't even have any weight on, just the empty bar, but I went quite deep.
The next day they felt a bit sore but just about manageable to walk around normally. I got off my train and went to walk down the stairs at Stratford Station and they just gave way without warning and I slid down them like the paedophile's dog on family guy while desperately holding on to the handrail trying to pull myself back up and (failing to) salvage some dignity. Looked pretty cool that day I reckon

Day 2, the pain was something else. Was tempted to st standing up.

Edited by budgie smuggler on Tuesday 12th June 11:18

[RTB]

A week off heavy squats is a killer. You come back from your break feeling stronger, fully recovered, ready to kill it. The squat work out goes well, you lift heavy, maybe even get a PB. You walk out of the gym on a high, little do you know that within 24 hours, lowering yourself onto the bog will be beyond your abilities.

[ORD]

DOMS is not caused by lactic acid. It’s probably caused by various mechanisms working together, but muscle damage is the most likely candidate to contribute the majority of the pain.

If you get crippling DOMS from exercise that isn’t a one off (your squat workout, for example), you’re doing something wrong in terms of recovery and/or warming up. DOMS is typically only a big problem when you’re exposed to a novel stress. If I play football, my legs hurt like hell because I don’t play often enough, whereas squat workouts barely cause any soreness (usually - there is a bit of apparent randomness, too).

As for what to do - keep moving. Walking, gentle leg exercises (bodyweight lunges, etc) and just man up!

[RTB]

Providing I do squats every week I'm fine, but I was surprised at how even a short break can re-sensitise me to the dreaded DOMS. It only seems to be squats, my deadlift, bench press and shoulder press days went by without a problem.

[ORD]

RTB said:

Providing I do squats every week I'm fine, but I was surprised at how even a short break can re-sensitise me to the dreaded DOMS. It only seems to be squats, my deadlift, bench press and shoulder press days went by without a problem.

Squats have the most pronounced eccentric and stretching elements, and those are associated most strongly with muscle damage. Personally, I find that squats and pull ups cause the most DOMS - both exercises with a big stretch at the bottom and great big eccentric component. But the absolute worst DOMS that I get is from repeated bouts of sprinting. I suspect that is the novelty effect, though - I am a lazy bugger.