Relieving Muscle Soreness: Managing Post-Exercise Lactic Acid

Delayed-onset muscle soreness (DOMS) peaks 24–72 h post-exercise; lactic acid clears within 60 min—soreness is from microtrauma/inflammation, not lactate. Still, these strategies aid recovery:

• Active cool-down: 5–10 min low-intensity cycling/walking → maintains perfusion.
• Hydration: Replace sweat losses; electrolytes if >1 h or hot.
• Nutrition: 0.3–0.5 g/kg protein + 1–1.2 g/kg carbs within 2 h.
• Sleep: 7–9 h; growth hormone peaks in slow-wave sleep.
• Massage/foam rolling: Reduces perceived soreness, improves ROM.
• Compression garments: May attenuate DOMS.
• Contrast water therapy: Alternating 1 min cold (10–15°C) / 2 min warm (38–40°C) × 3–4 cycles.
• NSAIDs (cautious): May blunt adaptation if used chronically; occasional use OK.
• Gradual progression: 10% rule—avoid sudden volume/intensity spikes.

Persistent pain >7 days, swelling, weakness, or dark urine (rhabdo) → medical eval.