Strategies for Recovery
from Lactic Acid Burn

There are several things you can do for recovery from lactic acid burn. The goal of this page is to give you some strategies to incorporate after a game or training as well as at home. These tips will help you take care or prevent sore legs.

Please keep in mind that lactic acid is generally out of the system within one to two hours after exercise. Say good-bye to sore legs!


Cool Down

A proper cool down after training or game helps with the removal of "toxins" (lactic acid) from the body. We must remember that during high intense exercise there is a significant increase in lactic acid production.

Complete some of the movements in the dynamic warm up as part of your cool down. This allows lactic acid to be utilized for energy production instead of creating the wandering hydrogen ion.


HydrationDrink water immediately after you train. This helps to neutralize that wandering hydrogen ion. Furthermore make sure you are drinking plenty of water on a consistent basis.


Massage

As a massage therapist myself I have done my own research on massage for recovery from lactic acid burn. The "scientific" studies indicate that there is no physiological effect of massage removing lactic acid from the body . Most of these studies indicated that there was a positive psychological effect from the massage.

This goes to show that a properly performed massage of the body leaves you feeling good. You must remember that massage is passive in nature. In order for lactic acid to be flushed out of the system there needs to be active movement. Hence the cool down. Soccer players I massage see me two hours after they train or play.