If you’re just getting back into exercising after recovering from an injury or you happen to overdo it, you’re likely going to experience pain in the day or two after your workout, which is caused by the buildup of lactic acid.

This occurs because the body sends more energy to muscles—in the form of glucose—when they are going through an intense exercise, and this breaks down into lactic acid, which usually causes stiffness and pain.

Martine Center for Rehabilitation and Nursing has a look at how you can reduce the effect lactic acid has on your body. 

Stay Hydrated

Water or a sports drink like Gatorade helps prevent lactic acid from building up. If you’re going through a new or intense exercise program, you will need more fluid than you think. Experts stay to drink at least 12 glasses of water daily, and breathing in deeply through your nose and exhaling through your mouth during your workout will also help.

Regular Exercise

Sometimes this can’t be possible—like if you’re coming off an injury—but keeping your muscles working regularly will prevent that rush of glucose when the going gets tough.

Ramp up the Intensity 

If you are just starting out after a break, don’t overdo it. In fact, going a bit slower (or lighter, fewer reps, etc.) to start is always the best decision, even if it feels like you’re not getting a good workout at the time. 

Take Time to Warm up and Stretch

Warming up prior to a workout and taking the time to stretch afterward will also help redistribute that lactic acid and keep it from building up and causing pain. Lactic acid starts settling in 30 minutes after a hard workout, so time is of the essence. 

Massage the Muscles

If you don’t have anyone to give you a good rubdown after a particularly hard workout, invest in a foam roller. They loosen tight muscles and stimulate blood flow, which reduces lactic acid buildup. Even rubbing your back or sore muscles with a lacrosse ball against a floor or wall can provide relief. 

To learn more about Martine Center for Rehabilitation and Nursing and all of the services they offer, visit http://martine-center.facilities.centershealthcare.org/.