Muscle Soreness & Lactic Acid

Todays post is about muscle soreness and lactic acid.

As the year begins many people start a new exercise or fitness routine. Now for most, including myself, that means some sore muscles. The common belief is that a build-up of lactic acid creates this soreness. However, after conducting some research, I have found that this is not correct.

This is what I have learned.

First, what is lactic Acid?

Lactic acid, or lactate, is actually an organic acid produced by the body. It is formed and accumulated in the muscle under conditions of high-energy demand. This happens when glucose (sugar) is broken down to generate adenosine triphosphate (ATP) for energy in the absence of oxygen.

More about energy and the muscles

When we exercise, our muscles need energy to work and enable our movement. As our bodies work harder to perform strenuous exercise, we begin to breathe faster as we attempt to move more oxygen to our working muscles.
Sometimes, when exercising at a high intensity, our muscles require energy production faster than our bodies can adequately deliver oxygen.
In those cases, the fast-twitch muscle fibres will kick in and start producing energy anaerobically (without oxygen.) This energy comes from glucose through a process called glycolysis. During this process, the glucose is broken down into a substance called pyruvate through a series of steps.

When the body has plenty of oxygen, pyruvate is further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, or lactic acid, which allows energy production to continue.
The working muscle cells can continue this type of energy production at high rates for one to three minutes. During this time lactate can accumulate to high levels.
Although blood lactate concentration does increase during intense exercise, it breaks down and is recycled to create more ATP.

Our body naturally metabolises the lactic acid, clearing it out. This conversion also reduces the acidity in the blood, therefore removing some of the burning sensation.
It’s also important to remember that the lactate, or lactic acid itself isn’t ‘bad’. In fact, research suggests that lactate is beneficial to the body during and after exercise in numerous ways.

For example, lactate can be used directly by the brain and heart for energy or converted into glucose in the liver or kidneys. Then it can then be used by nearly any cell in the body for energy.
This is a natural process that occurs in the body. Things such as stretching, rolling, or walking will have little to no impact.

What about the sore muscles?

Studies have found that lactic acid build-up is not responsible for the muscle soreness felt in the days following strenuous exercise. The burning sensation you feel in your legs probably isn’t caused by lactic acid, but instead by tissue damage and inflammation.

Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later. This delayed-onset muscle soreness, (DOMS) as well as loss of strength and range of motion, can sometimes continue up to 72 hours after an extreme exercise event.

Unfortunately, nobody really knows what causes DOMS, despite the fact that there are several scientific theories. The most common theory is that during the exercise the muscle structure and the surrounding connective tissue is damaged. This causes an imbalance of calcium, which leads to further damage.
After this, some inflammation kicks in. This stimulates pain nerves within the space of 48 hours and is accompanied by swelling, which makes the pain worse.

What can we do about it?

Try a massage, which might alleviate your pain, especially when applied 48 hours post-workout. Studies suggest that foam-roller massages can effectively reduce the pain.

A couple of smaller studies conducted recently, suggest wearing pressure garments after your workout and consuming milk protein can also speed up your recovery.

The good news is that DOMS will clear up on its own if you give your body enough rest between workouts.

However you choose to get through the soreness, keep up the exercise, as it is vital for good mental health.

Till the next post,

Live clean n prosper.

Sources – Scientific AmericaLive ScienceMedical News Today

Alternative Treatments for Pain

Todays post is about alternative treatments for pain.

Last post I wrote about pain and the most popular medications used to treat pain. This time I thought I would look at some of the other treatments that are available to manage pain.

Traditionally, the first step in treating chronic pain has been medication, including strong painkillers such as opioids. But these drugs can be problematic. They can have serious side effects and there is always a risk for addiction when used long term.

Alternatives to medication for chronic pain exist. Pain treatments that doctors once scoffed at are now considered viable alternatives. Research shows that, when they’re included in a comprehensive treatment plan, they can be quite effective in lowering pain.

Together, these approaches to pain management often are referred to as integrative medicine. 

However, not all alternative treatments work for everyone all of the time. Some alternative treatments may help with bad backs, osteoarthritis, and headaches, but have no effect on chronic pain from fibromyalgia or diabetic nerve damage.

Some of the most commonly used alternative treatments for chronic pain are; acupuncture, chiropractic, massage and relaxation therapy, yoga, herbal remedies and supplements.

Acupuncture

The use of acupuncture is thought to decrease pain by increasing the release of chemicals that block pain, called endorphins. Endorphins, along with other neurotransmitters, block the message of pain from being delivered up to the brain. Studies have found that it works for many conditions, including fibromyalgia, osteoarthritis, back injuries, and sports injuries.

Chiropractic manipulation

Chiropractic treatment is the most common non-surgical treatment for back pain. Research also suggests that chiropractic treatments may be helpful for headaches, neck pain, certain arm and leg conditions, and whiplash.

Massage

Massage can reduce stress and relieve tension by enhancing blood flow. It can also reduce the presence of substances that may generate and sustain pain. Several studies suggest massage can be effective as part of an overall strategy for managing chronic neck and back pain.

Relaxation therapy

This is actually a category of techniques that help people calm the body and release tension. Some approaches teach people how to focus on their breathing. Research shows that relaxation therapy can help with fibromyalgia, headache, osteoarthritis, and other conditions.

Herbal Remedies and Supplements

There are many conditions associated with chronic pain, so it’s hard to list all the possible herbal remedies that can help decrease pain.

Certain herbal remedies work well with certain conditions. Devil’s claw and White willow bark, for example, can decrease the joint pain and inflammation associated with rheumatoid arthritis. Primrose and Californian poppy may help ease chronic muscle pain associated with fibromyalgia.

Topical capsaicin, derived from chilli peppers, may help with arthritis, diabetic nerve pain, and other conditions. There’s evidence that glucosamine can help relieve moderate to severe pain from osteoarthritis in the knee

You still need to be careful taking herbal remedies and supplements,  Some herbs can react badly with some medications. Always check with a health professional before taking any herbal remedies, especially if you have any medical conditions or take other medication.

Yoga

There is clinical evidence that yoga can help with chronic pain, specifically fibromyalgia, neck pain, back pain, and arthritis. The purpose of yoga is to help with relaxation. Yoga also improves the mind/body communication. The connection between body health and state of mind are well documented.

 

All of these treatments help control pain symptoms. To be most effective, they should be integrated into an overall treatment plan that includes conventional approaches to pain management, such as physical therapy, exercise and balanced nutrition.

As usual, different treatments work differently for each individual.

If you suffer from any type of pain, I hope that this information has been helpful.

(Sources – www.abc.net.au/health/. www.webmd.com.)

Till the next post, 

Live clean n Prosper

Tui Na Massage

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Tui Na Massage

Today I would like to talk about Tui Na Massage.

Until recently, I had never heard of this type of massage, however, after my recent experience. I am a convert.

At the beginning of January I was suffering from a lot of tension headaches and a sore neck. In the past I have tried several different massage treatments for similar issues. This one, however, got the best result after just 1 session.

The massage was a cross between, therapeutic massage and a session with the physiotherapist. The masseuse works on the trigger points with pressure but in a massaging motion at the same time. The headaches have gone and the tension in my neck is disappearing, a great result.

I decided to do a little bit of research into this technique to see if I could understand the principles behind it. Of course I also want to share my findings.

It’s been around for thousands of years.

There is evidence to suggest that massage in Chinese medicine was first practiced over 3,000 years ago. It works on the premise that the human body channels energy, as with Acupuncture. The practitioner is trained to ‘restore the smooth flow of energy’ within the body.

Considering that Tui Na and Acupuncture both work with the body’s energy flow, I have found they work well together as a treatment regime.

Tui Na is both a form of physical bodywork and a subtle energy medicine. As a physical therapy it is used for releasing the ‘channel sinews’, (collectively the muscles, tendons and ligaments) and facilitating the movement of joints. By opening, releasing and balancing the channel sinews, Tui Na is able to treat not only muscular skeletal problems, but also pain and discomfort that are caused by emotional and postural holding patterns that have become unconsciously locked into the body.

Other benefits,

Improved skin metabolism, softening of scars and increased defensive ability of the skin are also benefits of Tui Na manipulations. At the same time, they can enhance the elasticity of the skin and delay its ageing process.

It seems that there are many benefits in having this type of massage therapy.

So, with all of this in mind, I will be ensuring I have regular Tui Na sessions to keep my tension at bay. At the same time slowing down my ageing process.

Until the next post,

Live Clean n Prosper

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