Table of Contents
What it is and why it is formed
Lactic acid is a molecule that can accumulate within the muscles following exertion or during exercise.strenuous exercise, causing burning and muscle fatigue. When we use the muscles, in fact, the muscle cells need energy to contract. Energy is obtained from one molecule called ATP (adenosine triphosphate), which is formed at the end of metabolic processes known as glycolysis, Krebs cycle and oxidative phosphorylation. The process is quite complex but, to simplify, we can say that starting from glucose – or from other molecules taken from food – our body is capable of produce energy.
The process that leads to the production of energy from glucose it needs oxygen to be able to continue and, sometimes, oxygen is not enough. For example, if you make a muscular effort that requires large amounts of energy in a short time, the flow of blood it doesn’t come that fast to the tissue, which consequently will not have the necessary oxygen available. When the oxygen levels in the muscle do not meet the needs, the metabolism certainly cannot stop, because this would have disastrous consequences for the cells. In this situation, the cells divert the request to a different path that allows them to produce energy even in anaerobic conditions, i.e. in the absence of oxygen and, instead of entering the Krebs cycle, pyruvate is transformed into lactic acid. This reaction allows glycolysis to continue even in the absence of oxygen, so that ATP, i.e. energy, can be produced.
Lactate production is therefore a cell strategy to cope with a high energy demand, but also serves a protect from excessive exertion which could harm our health. In fact, lactic acid accumulates in the muscle, acidifying the cellular fluid and causing a sense of fatigue and burning, accentuated by the low energy yield of lactic acid compared to glucose. This forces to terminate the activity, at least temporarily, avoiding muscle damage. However, lactate could be dangerous for the cells because, if in excess, it would lead to metabolic acidosis. Thus, as soon as the cell has oxygen available again, its production ceases and that already synthesized is again converted into pyruvate, which can proceed towards the Krebs cycle.
Consequences
Contrary to popular belief, lactic acid is not responsible for the pain you feel in the next days exercise. In fact, lactic acid causes burning and fatigue of the muscles during the effort and immediately afterbut these are sensations that resolve as soon as the lactate is eliminated. To avoid the accumulation of excessive amounts of lactic acid should be limit excessive or prolonged effort over time, predict adequate moments of rest between one exercise and the next and breathe during physical activity, as thanks to breathing and pauses it is possible to replenish the muscle tissue with oxygen. It should also be emphasized that both the production and the disposal of lactic acid depend on the degree of training: through constant physical exercise, even if intense, the body adapts the muscle metabolism improving performance.
Since it is disposed of on average over a period of time between 30 and 120 minutes after training, therefore, it is clear that lactic acid cannot be responsible for the pains that arise between 48 and 72 hours after exercise, or the so-called DOMS (delayed-onset muscle soreness), indicative of a condition in which micro-lesions are produced in the muscle fiber during exercise (WARNING: DOMS are not to be considered a training effectiveness index!). To avoid muscle trauma it is good listen to your body and don’t overdo it, modulating the type of activity according to the level of training. An adequate warm-up before the activity, a number of average repetitions of the exercises, pauses between one exercise and the next and the final stretching, help to prevent tears and trauma affecting the muscular system and joints.
Muscle Pain Remedies
It may happen that despite all the precautions, muscle pains are felt after physical exercise, especially when doing a sporting activity. after a long period of inactivity. Generally these are mild pains, which tend to disappear spontaneously within a few days. To relieve symptoms and speed healing, it is first necessary stay at rest.
Wet compresses can then help with mother tincture of arnica, with analgesic and anti-inflammatory properties: for this purpose, a few drops of arnica tincture are diluted in hot water and cloths soaked in the mixture are used to apply on painful areas. In herbal medicine you can also find Arnica ointments and ointments ready to use, in addition to the mother tincture. Alternatively they can be carried out massage of the areas to be treated using essential oil of juniper, or of thyme, lavender or angelica. The massage oil is prepared by dispersing two to three drops of essence in a tablespoon of sweet almond or sunflower oil and can be applied one or more times a day until the symptoms disappear.
Source:
Higher Institute of Health
Read also
