Massage Therapy For Relief of Muscle Soreness (DOMS)

The Science Behind Lactic Acid, Soreness, and How Massage Therapy Can Help

Whether you're a seasoned athlete or someone who enjoys an occasional workout, you’ve likely felt the familiar ache of sore muscles after exercise. The culprit? Lactic acid. It's a term many of us have heard tossed around, but do we really understand what it is, how it causes muscle soreness, and, more importantly, how massage therapy can help release it? In this blog post, we'll explore the science behind lactic acid, why it contributes to soreness, and how a good massage can make all the difference in speeding up recovery.

What is Lactic Acid?

Lactic acid is a byproduct of anaerobic metabolism, the process your muscles rely on when they need energy quickly. When you perform high-intensity exercise, such as sprinting or heavy weight lifting, your muscles require more energy than your body can produce through the usual aerobic (oxygen-dependent) pathways. As a result, the body shifts to anaerobic metabolism, which produces lactic acid as a byproduct.

Interestingly, lactic acid isn't the evil villain it’s often made out to be. In fact, it’s a natural and essential component of how our bodies create energy. The confusion surrounding lactic acid often arises from the fact that when it builds up in your muscles, it can contribute to that burning sensation you feel during intense physical activity. But, lactic acid isn’t solely responsible for post-workout soreness—that's a different story.

How Lactic Acid Contributes to Muscle Soreness

The sore muscles you feel the day after a workout—commonly referred to as delayed onset muscle soreness (DOMS)—aren't caused by lactic acid. So, if it’s not the lactic acid causing the pain, why do we feel sore? It’s a combination of muscle microtears and inflammation.

When you push your muscles beyond their normal limits, you create small tears in the muscle fibers. These microtears are a normal part of muscle growth and strengthening. As these fibers repair, the muscles become stronger. However, during this repair process, inflammation occurs, and that’s what leads to the soreness you feel.

While lactic acid doesn’t directly cause this soreness, it can play a role in making the muscles feel tight and stiff immediately after exercise. The acid can accumulate in muscle cells and cause the muscles to temporarily feel more fatigued and "heavy." This is why you may feel better after giving your muscles time to flush out lactic acid and reduce its immediate impact.

How Does Massage Therapy Help with Lactic Acid and Soreness?

Massage therapy is a fantastic way to alleviate the tightness and soreness associated with lactic acid build-up and muscle recovery. Let’s take a look at how massage therapy can help speed up recovery:

1. Promotes Circulation and Oxygen Flow

When you exercise, the body’s metabolic processes produce lactic acid and other byproducts that need to be removed from your muscles. Massage helps increase blood flow, which in turn helps transport lactic acid and other waste products away from the muscles and toward the liver and kidneys for processing. The increased circulation also delivers fresh oxygen and nutrients to the muscles, aiding in faster recovery.

2. Reduces Muscle Tension

Massage therapy works to reduce muscle tension and tightness, which is often a result of the buildup of lactic acid. By applying gentle pressure and various techniques, a therapist can help your muscles relax, reducing the tightness and helping you feel more comfortable. This can make a huge difference in easing that post-workout stiffness.

3. Breaks Down Scar Tissue

If you’ve been dealing with muscle injuries or chronic tension, you may have developed scar tissue or adhesions in the muscles. These areas can restrict movement and contribute to discomfort. Through techniques like deep tissue massage, an experienced therapist can break down this scar tissue and help your muscles recover more efficiently.

4. Stimulates the Lymphatic System

Massage therapy stimulates the lymphatic system, which is responsible for removing toxins and waste products from the body. This is especially important after exercise, as the muscles can be filled with lactic acid, metabolic waste, and inflammation. By stimulating the lymphatic system, massage can help to "flush out" these substances, leading to faster healing and reduced soreness.

5. Improves Flexibility and Range of Motion

Sore muscles can limit your range of motion, making it harder to perform regular activities or even work out again. Regular massage can help maintain and improve flexibility by keeping muscles supple and reducing the stiffness associated with lactic acid buildup. Over time, this can improve your overall mobility and prevent injuries.

What to Expect During a Post-Workout Massage

If you’re considering massage therapy to help with lactic acid and post-workout soreness, here’s what you can expect during your session:

1. Pre-session Consultation: Your massage therapist will likely ask questions about your workout routine, the intensity of your exercise, and any specific areas of pain or tension. Be sure to communicate openly about what you're feeling to help them target problem areas effectively.

2. Gentle to Moderate Pressure: Depending on your level of soreness, your therapist may start with lighter pressure to help ease the discomfort and gradually work into deeper techniques. The goal is to relieve tension and increase circulation, not to cause further discomfort.

3. Focus on Specific Areas: If you’ve had a particularly intense workout, you may feel sore in specific muscle groups, such as your legs, back, or shoulders. The therapist will focus on those areas using a variety of techniques, including Swedish massage (for relaxation) or deep tissue massage (to target deep muscle layers).

4. Post-session Tips: After your session, your therapist may suggest stretching or hydration to help continue the healing process. You might experience some mild soreness after the massage, but this should subside within a day or two.

   
   

Tips for Enhancing Muscle Recovery After a Workout

• Stay Hydrated: Drink plenty of water before and after your massage to help flush out toxins and lactic acid from your muscles.

• Rest and Recover: Don’t overdo it immediately after your workout and massage. Allow your body time to repair and rebuild your muscles.

• Stretch Regularly: Gentle stretching helps to improve flexibility and reduce the risk of tight muscles.

• Nutrition: Eat foods rich in protein and healthy fats to support muscle repair and recovery.

  
  

Conclusion

Lactic acid, while often blamed for muscle soreness, is simply a natural byproduct of high-intensity exercise. The real cause of post-workout soreness is the inflammation and microtears in the muscle fibers that occur during physical activity. While the lactic acid itself may not be the culprit behind DOMS, it can contribute to the overall discomfort by causing temporary muscle tightness.

Massage therapy is an excellent way to support the body’s recovery process by improving circulation, reducing muscle tension, and helping flush out lactic acid and other waste products. By incorporating massage into your routine, you can alleviate soreness, enhance recovery, and get back to feeling your best.

FAQs

1. Can massage therapy completely eliminate lactic acid? Massage can help reduce the buildup of lactic acid and promote its removal, but it cannot entirely prevent it. However, regular massage sessions can speed up recovery and decrease muscle soreness.

2. How long should I wait after a workout before getting a massage? It's ideal to wait at least a few hours after exercising to allow your muscles to settle before a massage. Some people prefer waiting 24 hours after a particularly intense workout.

3. Will massage therapy prevent soreness altogether? While it won’t completely eliminate soreness, massage can significantly reduce it and help your muscles recover faster. Regular sessions can also improve flexibility and prevent future injuries.

4. How often should I get a massage for muscle recovery? This depends on your exercise routine and individual needs. For regular exercisers, a massage every 1-2 weeks can help maintain flexibility and reduce soreness. If you’re experiencing intense muscle pain or tension, you may benefit from more frequent sessions. Your therapist can help determine the best schedule for you.

References

1. Bishop, D. (2003). Warm up I: The effects of warm up on physical performance. In The Journal of Sports Medicine, 43(2), 163-169.

2. Frey, L., & Schmiedl, D. (2015). The effects of massage on delayed onset muscle soreness in athletes. Journal of Sports Science & Medicine, 14(3), 39-47.

3. Schwarz, S., & Wozniak, B. (2020). The physiological mechanisms of muscle soreness and recovery. Sports Science Review, 29(1), 12-24.

4. American Massage Therapy Association (AMTA). (2021). Effects of Massage on Muscle Recovery. Retrieved from https://www.amtamassage.org