Lactic acid was once thought to cause the "burn" of a working muscle and the soreness afterward. But in the ever-evolving field of exercise science it's now understood that when all your body's systems work as expected, lactic acid in muscles is a natural, even helpful, by-product of exercise.
警告
Although lactic acid is a natural by-product of intense exercise, lactic acidosis is something very different. As the医学美国国立图书馆警告说，乳酸性酸中毒是乳酸在你的血液中积聚，往往病情重造成的。激烈的运动可以是触发了。如果这听起来像您遇到什么，请联系医生。
乳酸在肌肉
科学家们从考虑乳酸刻录肌肉的原因把它看成你的身体的尝试修复该走了“烧钱”。从健身研究员University of New Mexicoexplain, lactic acid is a natural by-product of muscular activity — even when those muscles are at rest.
乳酸产量确实加快你锻炼困难，但它现在认为是在中和在你的勤劳肌肉酸性环境的一种尝试。当你的肌肉乳酸形式，它占用的是，现在被认为是实际的原因是燃烧你的肌肉感觉，当你制定出质子。
So what is to blame forsore muscles after a tough workout? Just as scientific understanding of lactic acid has evolved, so has understanding of the soreness it was once thought to cause.
正如德国杂志的2018年12月发行说明Sportverletz Sportschaden，delayed onset muscle soreness, or DOMS, is now believed to be a very mild injury to the muscle. Soreness usually peaks two to three days after the workout that caused it, then fades within a few days.
该authors of a March 2017 perspective article inSports Medicine甚至走这么远来形容延迟性肌肉酸痛为横纹肌溶解症的一个非常温和的形式。该severe sorenessof rhabdomyolysis, or "rhabdo," is a life-threatening condition in which muscle tissue breaks down and releases muscle protein into your bloodstream. Milder cases of DOMS, on the other hand, typically go away on their own.
处理延迟性肌肉酸痛
这并不意味着你无助的面对DOMS. While DOMS is often a natural result of taking on a new workout, you can reduce its occurrence by easing into new workouts gradually and minimizing the emphasis on eccentric contractions, which theSportverletz Sportschaden文章指出被认为在延迟性肌肉酸痛的发展中发挥了重要的作用。
As theMayo Clinic笔记，抽出时间来热身之前，你的锻炼可能有助于预防或减少延迟性肌肉酸痛。科学陪审团仍然是在后锻炼降温是否会降低延迟性肌肉酸痛。但是，随着梅奥诊所强调，降温提供了其他好处，包括心脏速率和血压水平的逐步复苏。
阅读更多：如何缓解肌肉酸痛锻炼后，
小费
Eccentric contractions are when the muscle lengthens under load or, to put it another way, when you control the descent of a weight against gravity. For example, the downward-moving portion of a bench press or biceps curl exercise.
怎么样的延迟性肌肉酸痛的现有情况下的治疗方法？科学家们仍在寻找确凿的证据，但理论 - 比比皆是 - 通常由传闻证据或研究苗条的身材支持。
For example, stretching might help. The most comprehensive systematic review available, published in the July 2011 issue of系统评价的科克伦数据库，did find one study that demonstrated statistically significant reductions in soreness from post-exercise stretching — but those reductions were still fairly small.
随着中说，拉伸的感觉很好，可以增加你的活动范围，并为防止伤害有益的 - 所以这是非常值得做的事情。
阅读更多：10伸展，将让你感觉像新出生
Massage shows excellent promise as a treatment for DOMS. In a meta-analysis published in the April 2018 issueFrontiers in Physiology，massage was determined to be the most effective treatment for DOMS, perhaps because it increases circulation to the affected area.
No time or money for a massage? Heat can increase circulation too. According to a study published in the December 2013 issue of the郭某研究，湿热包两小时或八小时干热包的应用从DOMS加速恢复。
这是紧急情况？
- 新墨西哥大学：“乳酸阈训练”
- 运动医学：“在劳力横纹肌溶解症的视角”
- Sportverletz Sportschaden: "Advances in Delayed-Onset Muscle Soreness (DOMS)"
- Mayo Clinic: "Aerobic Exercise: How to Warm Up and Cool Down"
- 系统评价的科克伦数据库：“拉伸以防止或减少肌肉酸痛运动后”
- 前沿生理学：“对于选择运动后恢复技术，减少肌肉损伤标志物的循证方法，酸痛，疲劳，和炎症”
- 郭某研究: "Moist Heat or Dry Heat for Delayed Onset Muscle Soreness"
- 医学美国国家图书馆：“乳酸性酸中毒”