The False Myth of Lactic Acid
Do you remember that time after a workout when you said you had “lactic acid”?
Well, in reality, you didn't.
In fact, while it's true that during intense exertion muscles produce lactic acid (accompanied by hydrogen ions, the real culprits behind the burning sensation), it's also true that they eliminate it quickly, almost immediately.
The pain that appears the day after is not due to this, but to an entirely different process.
The Real Culprit: DOMS
That discomfort that arrives 24-72 hours after activity is called DOMS (Delayed Onset Muscle Soreness), or delayed onset muscle soreness.
It is caused by physiological micro-tears (so no panic!) in the muscle fibers, especially after exercises that require control and stretching under exertion (as often happens in yoga).
These micro-tears activate a natural inflammatory response: the body repairs the fibers and makes them stronger, more elastic, and more resilient.
“Good” Micro-tears: The Secret to Adaptation
Without these small tears, muscles could not adapt.
Post-workout soreness is therefore a sign that we are growing and improving our muscular efficiency.
It's a process of renewal, not damage.
Yoga, DOMS, and...Creep
Even in yoga and postural gymnastics, many positions combine tension and stretching: the muscle contracts while lengthening, producing positive adaptations.
Furthermore, prolonged stretching acts on connective tissue, tendons, and ligaments, promoting an elastic adaptation phenomenon called creep.
Our Apologies, Dear "Lactic Acid"
In short, lactic acid ions have nothing to do with post-workout soreness.
The discomfort we feel is a sign that the body is adapting, becoming stronger and more flexible.
And let's remember that even during exercise, that burning sensation (which *is* due to "lactic acid") is not an enemy: it's a valuable signal that protects our muscles and reminds us that we are alive, moving, and growing.
Further Reading
Exercise Physiology Nutrition, Energy and Human Performance
Fascia in Sport and Movement by Robert Schleip and Jan Wilke
