18 Tips On How To Reduce Lactic Acid Buildup In Legs And Muscles

how to reduce lactic acid in legs

Are you looking for some effective tips on how to reduce lactic acid naturally in muscles and legs? In case that “yes” is your answer, you can read this entire writing to get more knowledge. Actually, lactic acid is a substance that can be found in a plenty of foods. In addition, lactic acid can be given off in the muscles when they still have intense energy demands. There are some causes of excessive lactic acid in the human muscles, yet the most common cause may be vigorous exercise. Excessive lactic acid often causes discomfort within the patients’ legs. The discomfort is just temporary, but it can affect your physical performance.

How To Reduce Lactic Acid Buildup In Legs And Muscles

In this article, I will reveal some of the best tips on how to reduce lactic acid in details, so if you are looking for natural treatments for lactic acid buildup, you should spend time reading this article.

I. What Is The Lactic Acid Buildup?

During intense exercises, your circulatory system may not keep up with the demand for oxygen of your muscles. To keep a supply of energy steady, muscles shift coming from aerobic metabolism that needs oxygen, to anaerobic metabolism that does not. Muscles are able to break down carbohydrates to supply energy, leading to a compound named pyruvate. When oxygen is available, pyruvate may be broken down to supply more energy. But, when oxygen is not available, pyruvate will be converted into lactic acid.

II. Side Effects Of Lactic Acid Buildup

A side effect of lactic acid buildup is an increase in the muscle cell’s acidity, along with the disruption of the metabolism. The buildup of lactic acid results in the burning sensation, severe muscle tenderness and loss of strength, usually reaching 24-72 hours after extreme exercises.

III. Top 18 Tips On How To Reduce Lactic Acid Build Up

1. Be Careful When You Lift Weights

This is the first one out of the best tips on how to reduce lactic acid that I want to show you in this article and want you and my other readers to know and then follow for good!

Weightlifting is an activity that can speed up the lactic acid buildup because this activity needs supplying more oxygen than normal. Although this activity has been shown to cause you to feel the burn, the buildup of lactic acid can also cause micro-tears, resulting in trauma to the muscles and thus making your muscles sore for a few days. You should make sure to increase your weight and repetitions gradually in order to keep the lactic acid level healthy in your body.

Do you want to know other tips on how to reduce lactic acid buildup in muscles and in legs at home? Continue reading this entire article and then make use of them for good.

See More: How To Treat Shortness Of Breath At Home Naturally – 6 Tips

2. Use A Topical Ointment

Using a menthol-based pain ointment such as Bengay, Icy Hot or Tiger Balm, onto the skin areas where you feel painful the most is also an effective way on how to reduce lactic acid. As the ointment works wonders, it creates a cool sensation that distracts the nerves from soreness and pain and offers a relief. The tingling sensation also enhances blood flow.

Topical ointments provide the greatest relief when they are applied at the joints where the soreness is worst. Also, remember that just as you are experiencing less pain does not mean that you are completely recovered. Be cautious not to overexert yourself when using a topical ointment.

Read More: Top 20 Benefits Of Magnesium For Health, Skin, And Hair

3. Take A Hot Bath

how to reduce lactic acid - take a hot bath

You can soak yourself for about 15-30 minutes in a hot bath. As with massaging and stretching, heat works to improve blood circulation, reduce stiffness and temporarily reduce the ache of overworked muscles. Even, you can try alternating cold and hot baths because the cooler temperature may help you relieve inflammation and work as a painkiller. Keep in mind that baths are a better home remedy for muscle soreness than showers as the heat can penetrate the muscles once you are submerged.

It is actually also one of the best tips on how to reduce lactic acid buildup in legs and in muscles that a lot of people in the world love and have been making to reduce their lactic acid buildup at home.

List of Top Health Benefits Of B Vitamins – The Best Benefits! will help you know more about health benefits of B vitamins, so check it out!

4. Take Deep Breaths 

Another out of the tips on how to reduce lactic acid buildup in muscles and in legs that I would like to introduce in this article and want all of my readers to know and then follow is that taking deep breaths can help reduce the buildup of lactic acid effectively.

As you know that the cause of the burning sensation that you feel within your muscles while your workout is twofold, which is partly caused by the buildup of lactic acid, yet is also caused by lack of oxygen.

You could deal with this condition by paying your greater attention to your way of breathing while you perform exercises. Be sure that you are breathing deeply both in and out. Breathe in through your nose and out through your mouth. With that way, you will be able to deliver enough oxygen to your muscles and block the lactic acid buildup.

5. Massage The Muscles Gently

Press on tender muscles and joints in order to work out tension. Massage can work in the same way that stretching can do to speed up the recovery process by increasing the mobility in your muscle fibers. You can have a coach or professional massage the spots that you cannot get to yourself.

There are some other tips on how to reduce lactic acid buildup in legs and in muscles in this entire article. Continue reading this entire article to discover all of them and then try to follow them for good.

If you want to know healthy foods that can help your weight gain and muscle building, see the 22 Healthy Foods For Weight Gain And Muscle Building

6. Increase Your Intake Of Magnesium 

According to a research about the relationship between magnesium and energy production [1], people found that magnesium is very important for the proper energy production in our body. The healthy content of magnesium can help the body deliver enough energy to the muscles while performing exercise, thus reducing the production of lactic acid. This is the reason why you should try to increase your daily intake of magnesium, through supplements or your diet.

Some vegetables that have a high content of magnesium are spinach, collard greens, swiss chard, green beans, turnip greens, legumes including pinto beans, kidney beans, navy beans and seeds including sesame seeds, pumpkin seeds, and sunflower seeds.

7. Have An Intake Of B Vitamins

how to reduce lactic acid - have an intake of b vitamins

Another effective way on how to reduce lactic acid that you should know and then try to follow is to have an intake of foods that contain B vitamins. Actually, B vitamins can help transport glucose around the body. Besides, this vitamin group has the power to help the body less depend on the lactic acid as glucose can provide the body with enough the energy and fuel. You can choose some of the foods that are rich in B vitamins, including green veggies, grains, beans and peas mixed with foods containing proteins including hamburger, dairy products, fish, eggs, and poultry. Addition to this, these foods also help in renewing the body by providing various supplements that are lost while performing intense exercises.

8. Have An Intake Of Creatine

According to a study [2], creatine is a natural amino acid that you can consume from foods that contain proteins. Creatine can convert to phosphate during the metabolism and be stored in the muscles. It provides muscle cells with energy, particularly during workout. Creatine can work as a lactic acid buffer in case enough creatine is present in the muscles before workout and it can help in muscle recovery when you consume it after exercise. Creatine supplements are available in the forms of powders, tablets, liquid, and drinks. Supplement dosing varies and ranges from 2-5g daily. Before taking creatine, consult your doctor as having too much creatine in the body will produce a byproduct that may be harmful to the liver and kidneys.

In fact, this is also a great one on the list of the most effective tips on how to reduce lactic acid that you should not look down, but learn and then try to follow as soon as possible.

9. Consume Antioxidant – Rich Foods

Foods those are high in antioxidants; such as leafy green veggies, berries, and nuts, have been proven to stave off lactic acid. In fact, consuming more of foods that contain antioxidants is another effective tip on how to reduce lactic acid buildup in legs and in muscles at home. You should not look down this simple tip, yet try to add more of these healthy foods to your diet for good.

10. Slow Down When You Feel A Hit 

This is the last yet very important one on the list of best tips on how to reduce lactic acid buildup in muscles and in legs that I want you and all of my other readers to know and then follow it for good, especially if you are looking for the ways to minimize your lactic acid buildup at home.

Whenever you feel a hit of lactic acid burning whilst exercising, reduce the intensity of your workout right away. The burning sensation you feel in your intense workout may be the defense mechanism of the body to protect yourself from overexertion.

In case you are performing these aerobic activities [3], including running, walking fast, biking or using a stair or elliptical stepper, slow down your speed. If you are lifting weights, you should lower the quantity of repetitions or reduce the size of the weights you are using.

Besides great tips on how to reduce lactic acid buildup in legs and muscles as I mentioned above, you could also make use of running or light cycling, passive recovery to help reduce the buildup of lactic acid after your workout.

11. Workout Frequently 

As you know that the more physically shaped we are, the less glucose that our body would require to burn, and this may lead to less acid lactic buildup. So, try to work out several times a week. However, you also need to take 1-2 rest days to allow your muscle to recover. Gradually, you can increase the intensity of your workout and also slowly add a few minutes to your workout routine. With that way, you will increase the level at which your body can begin to create lactic acid.

In fact, this is among the best tips on how to reduce lactic acid so that you should try to follow this tip as soon as possible.

12. Stay Hydrated 

One of the best tips on how to reduce lactic acid that you should know is that you need to stay hydrated. You can keep the body hydrated in order to help you reduce the buildup of lactic acid.
In fact, lactic acid is water soluble, so you had better drink enough water in order to reduce the effect of lactic acid on your overall health. By consuming plenty of water, you will not get a burn during your workout. Do not wait until you feel thirsty and then drink water. It is advised to drink 8-16 oz. of filtered water before your workout and drink 8 oz. of filtered water for every 20 minutes while you perform the exercise.

13. Warm Up Before Any Exertion 

how to reduce lactic acid - warm up before any exertion

It is advised that warming up before any exertion can help minimize the lactic acid. Before your workout, stretching will limber up the joints and muscles and this will help reduce the risks of injury. So, it is the good time for you to perform some low-intensity exercises so that your body can be ready for a workout. Some people like riding a bicycle or going for a walk for a few minutes. The important thing here is that you start out in a slow way and gradually work up to a higher exertion level. Basing on your coming physical activity, you can turn from a warming up routine into a faster run or heading into the weight room.

In fact, this is also among the best tips on how to reduce lactic acid buildup in legs and muscles, so you should not skip out it when you want to get rid of the symptoms of increased lactic acid buildup at home.

14. Stretching Before Any Workout

When it comes to knowing how to reduce lactic acid, stretching before any workout is a great idea as it will help the body be ready for the lactic acid. Try to spend a few minutes on stretching out some of the leading muscle groups. Also, it is known as one of the best things you can do in order to prevent injury. There is a fact that a good routine will have both sitting and standing stretches. When you do stretching, it should stretch the calves, groin, ankles, quads, shoulders, back, neck and arms. It is best to do it in a way that you do not take a risk of damaging your muscles.

15. Cooling Down

This is a physical way on how to reduce lactic acid naturally that most of us often look down or do not make use. People usually leave their body hanging after doing exercise or weighting lift. But, the fact is that the body needs to reduce the buildup of lactic acid and one of the effective ways to do it is to make it cool down. So, you should try to cool down the body in many forms in order to help reduce lactic acid faster.

16. Stay Dynamic

It is advised that you should take a short rest after the workout, but still follow a dynamic life. Actually, your muscles need practicing and they also need enough oxygen and water to keep them healthy. If you often feel that your muscles seem to get burned, it may be not a caution for you. A small quantity of lactic acid will not harm your body, even It can positively affect your digestive system.

17. Baking Soda

Using baking soda that is dissolved in some water is another effective way on how to reduce lactic acid buildup in muscles and in legs. According to a study about the dosage of baking soda [4], baking soda is considered as an antacid substance and if you take in it, baking soda will help you kill off the lactic acid buildup in your muscles. This may help you do activity harder for long periods of time as the muscles will not be able to burn fast. For the proper dosage, you take 0.3g of baking soda for each kilogram of your body weight and then mix baking soda with about 12 ounces of cool water. Add some drops of lemon juice to the baking soda water and drink this regularly in order to help you reduce lactic acid buildup.

Read the 11 Tips On How To Use Baking Soda For Blackheads On Nose to get more knowledge of ways to make use of baking soda for blackheads.

18. Consume Fatty Acid – Rich Foods

You can consume foods that are loaded with fatty acids if you want to know how to reduce lactic acid in the legs and muscles. Consuming an adequate amount of foods that are high in fatty acids will be able to help your body separate glucose, which is a methodology for your energy production. Addition to this, fatty acid- rich foods will be important for decreasing the dependence of the body on lactic acid while performing an intense workout and keeping you performing these activities for a longer time. According to a study about top foods highest in omega 3 fatty acid [5], you can find these healthy fatty acids in chilly-water fish (salmon and mackerel), seeds and nuts (walnuts and flaxseed), and plant-based oils (olive oil, soybean oil, corn oil, and sunflower oil). Addition to this, fatty acids are also effective in reducing aggravation, which may help in reducing muscle soreness while performing an intense workout.

To know health benefits that omega-3 fatty acid bring to human health, check out the 23 Health Benefits Of Omega-3 Fatty Acid

After reading the article about 18 best tips on how to reduce lactic acid, if you have time, remember to read another article that will reveal some of the best natural treatments for sore muscles- the 21 Home Remedies For Sore Muscles In Neck, Shoulders, Back & Legs article. The effective tips mentioned in this recommended article have already supported many people who are suffering from sore muscles in their neck, shoulders, back, and legs without causing any unwanted side effects. Therefore, you and my other readers of VKool.com should not skip out this interesting article, but read and then try to follow some of these effective tips as soon as possible.

If you have any comment and feedback regarding this How To post, remember to share them with other readers by leaving words in the comment box below. Also, share your experience if you know any of the other effective tips on how to reduce lactic acid buildup in muscles and legs.

Some related articles about fitness and workout that you may be interested in and should make use at the comfort of your own home:

Workouts To Increase Speed, Quickness And Stamina

39 Tips On How To Increase Muscle Strength Naturally At Home

How To Help Sore Muscles Recover Fast In Legs & Other Body Parts

Best Vitamins For Muscle Growth – 7 Necessary Nutrients

How To Build Arm Muscle Fast At Home – 6 Best Tips


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