Does Remedial Massage Help to Remove Lactic Acid?

"Massage Can Remove Toxins from the Body..."     and
"REMEDIAL MASSAGE CAN FLUSH LACTIC ACID OUT OF YOUR BODY..." are phrases that we often hear.

I'd love to say that massage is a miracle cure for the removal of 'toxins' and lactic acid. However, this is a myth. There is an alarming amount of misinformation related to massage. At Just Knead It we are on a mission to raise the bar of our industry starting with dispelling some myths. 

QUICKLY:  

•  The likelihood of lactic acid being removed from the body through massage is low.
• The body already has an amazing mechanism for naturally removing lactic acid.
• Within an hour the body will have removed all traces of lactic acid
• Did you know that it’s not lactic acid that is responsible for muscle soreness nor does it impact performance?
  
  

Simeon Cairns, an authority on health sciences, writes “It should not be taken as fact that lactic acid is the deviant that impairs exercise performance.” 

In this blog we are going to tackle:

• Why are you sore after exercise and what causes the 'deep burn' at the end of a race?
• What is lactic acid's role in energy production for muscles? 
• Why can't massage help to remove lactic acid? (Bust this myth right open!!) 
• What does impact muscle performance and cause fatigue?
• How can massage help in recovery? 

Click 'Read More' to read on! 

1. Lactic Acid and the Body
   Lactic acid, also known as the ‘deep burn’ at the end of a race is commonly thought of as an athlete’s worst enemy. It is important to understand that lactic acid and lactate are different. When exercising the body produces lactate, which is lactic acid minus a proton. This is the substance we are talking about in this blog. 
   
   Lactate is a byproduct of the body breaking down energy required by muscles during anaerobic  activity (exercise when oxygen isn't present for use in cells). There is a common misbelief that lactate is a pointless byproduct of the body that increases the acid environment of tissue, causes soreness and loss of function. However, the latest research indicates that this is incorrect. ​
   
   
2. Lactate and 'The Deep Burn.'
   Lactate is commonly associated with 'the deep burn.' However this "theory is not supported by the scientific literature and has led to confusion among the sports medicine and exercise science communities." (Hall, Rajasekaran, Thomsen, Peterson 2008). Instead its caused by a build up of protons caused by the process of breaking down glucose to create energy for muscles. As part of this process lactate is created however, it is not the cause of the acidic environment in cells. Interestingly it serves as a fuel for muscle contraction, a buffer, and is a central player in cellular, regional and whole body metabolism.  (Gladden 2004)
   
   
3. Lactate and Delayed Onset Muscles Soreness (DOMS) 
   As massage therapists we are often asked if the pain clients feel in a massage is caused by a build up of lactic acid. The reality is no. Paul Lewis of the Rush University Medical Centre states that when you exercise micro trauma occurs to muscles and the surrounding connective tissues. "Micro-trauma is followed by an inflammatory process and subsequent shifts of fluid and electrolytes." Delayed Onset Muscle Soreness (DOMS) is a response to micro-tears in the muscle and the resulting inflammation and has nothing to do with lactate build up in cells. 
   
   
4. Massage and Lactate 
   The removal of lactic acid from the body through massage is a myth. The majority of lactate will be naturally removed by the body within the first hour after strenuous exercise. 
   
   Since we have discussed that 'the deep burn' and post exercise soreness does not have any association to lactic acid the notion that massage can help with lactic acid removal to decrease muscle pain is obsolete. 
   
   Finally - DOMS is caused by micro tears in the muscle. Imagine for a moment that your poor beat up muscle is covered in little open wounds that are starting to heal. Then a massage therapist comes along and wants to work deep, over the top to 'break it all up.' Does that sounds like a good idea? 
   
   Gentle massage, within your pain threshold is good. Research shows that massage can alleviate the affects of DOMS by 30% and decrease inflammation. It assists with perceived soreness but trigger point therapy and deep tissue massage over areas where DOMS is present is not recommended in the first 4 days. 

​Take Homes: 

• Massage is important for recovery and restoration of joint range of motion however it will not assist in the removal of lactic acid.
  
• Lactate is naturally removed from the body within the first hour after exercise.
  
• Lactate is not the cause of 'the deep burn' or post race muscle soreness.
  
• DOMS is a known cause of muscle pain after exercise and its symptoms can be reduced with massage. 
  

REFERENCES:

• Gladden, Lactate Metabolism: a new paradigm for the Third Millennium J Physiol 2004 Jul 1;558(Pt 1):5-30. Epub 2004 May 6 
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• Hall, MM. Rajasekaran S, Thomsen, TW. Peterson AR  Lactate: Friend or Foe. Med Sci Sports Exerc.  2008 Mar;40(3):475-6.
  
  
• Joyner M (2016) Debunking the myths about lactic acid, fatigue and recovery. Sports Illustrated https://www.si.com/edge/2016/07/21/debunking-myths-lactic-acid-truth-fatigue-recovery-muscle-soreness
  
  
• Lewis, PB. Ruby, D. Bush-Joseph, CA. Muscle Soreness and Delayed-Onset Muscle Soreness Clin Sports Med 2012 Apr;31(2):255-62. doi: 10.1016/j.csm.2011.09.009. Epub 2011 Nov 23.
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• Messonnier, L.A., C.-A. W. Emhoff, M.A. Horning, J.A. Fattor, and G.A. Brooks.  2013. Lactate clearance capacity and the maximal lactate steady state. J Appl Physiol 114:1593-1602.
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• Robergs, R. Ghiasvand F, Parker D Biochemistry of Exercise-Induced Metabolic Acidosis 1 SEP 2004https://doi.org/10.1152/ajpregu.00114.2004​SPORTSCIENCE · sportsci.org
  
  
• Robergs, R. Exercise-Induced Metabolic Acidosis: Where do the Protons come from?Sportscience 5(2), sportsci.org/jour/0102/rar.htm, 2001
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• Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics​
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• Zinuddin, Z. Newton, M. Sacco, P. Nosaka K Effects of Massage on Delayed - Onset Muscle Soreness, Swelling and Recover of Muscle Function. J Athl Train  2005 Jul-Sep; 40(3): 174–180.