Whether you’re new to fitness or a veteran in working out, you’ve probably heard people swear by “flushing out lactic acid” as part of their recovery routine. According to some, this notorious chemical is the reason for the burn you feel during intense workouts — and the soreness that hits the next morning.
With lactic acid taking all the blame for post-workout pain, it’s no surprise that people often use tools like massage to help their muscles clear it out. But is it true that massage “flushes out” lactic acid, or is this just a long-repeated myth?
Below, we’ll dive into the myths and facts around lactic acid buildup and massage — including what massage can do, what it can’t, and how to add it to your recovery routine.
What Is Lactic Acid?
Lactic acid is a natural substance that plays many important roles in your body. One of its main functions is to act as a fuel source when there isn’t enough oxygen available to meet the physical demands of a given activity.
While you might’ve only heard people talk about lactic acid in the context of a gym session, this is not the only time your body produces it. One post from the Cleveland Clinic notes that your body creates more lactic acid during any activity that requires more oxygen than usual. This could include things like:
- Gardening
- Shoveling snow
- Dancing
- Rearranging your living room
- Physical labor
- Dealing with a stressful emergency
How Is Lactic Acid Produced?
When you’re doing something light — like a casual bike ride or slow jog — your body uses oxygen to break down carbohydrates and fats for fuel. But during more intense activities like strength training, there may not be enough oxygen available to help with this process.
In these moments, your body taps directly into its glucose stores to get more energy as part of your anaerobic metabolism. As a result of breaking down glucose, your body also produces lactic acid, which is then quickly converted into lactate.
Lactic Acid vs. Lactate
Lactic acid and lactate are often used interchangeably, but technically, they aren’t the same thing. Lactic acid has one extra hydrogen ion attached to it, but due to your body’s natural pH levels, it is rapidly broken down into lactate.
Because this process happens so fast, people often casually use the term “lactic acid” when referring to lactate, and vice-versa.
What Does Lactic Acid Do?
Although lactic acid is created as a result of breaking down glucose, it’s not just a waste product. Without getting too deep into the nitty-gritty, it plays a helpful role in ensuring your body can keep producing energy when oxygen is limited.
It also isn’t only used by your muscles. In fact, it can be created all throughout the body to help with things like:
- Boosting cellular energy
- Providing another glucose source after it’s broken down
- Signaling to your immune system when an area needs healing
What Happens to Lactic Acid After It’s Produced?
In healthy individuals, your liver and kidneys do most of the heavy lifting when it comes to clearing out lactic acid. The liver also helps to convert it back to glucose, which can then be used for more energy later on.
Debunking the Myths About Massage and Lactic Acid Buildup
When it comes to massage and muscle soreness, lactic acid is one of the most misunderstood substances out there. Here’s a closer look at some of the most common myths around lactic acid — and whether or not massage can actually affect it:
Myth: Lactic Acid Is the Cause of Delayed Onset Muscle Soreness (DOMS)
It’s true that lactic acid builds up during high-intensity exercise. But just because it’s present when you work out doesn’t mean it’s the source of soreness later on.
Currently, experts agree on a different main culprit behind post-workout pain: microscopic damage that happens in your muscles during exercise. Your body activates a short-term inflammation response to heal this damage, and this is what leaves you feeling sore in the days following a gym session.
Myth: Your Body Doesn’t Clear Out Lactic Acid Naturally
Another major myth about massage and lactic acid is that your body needs help flushing it out in the first place. The truth is that whether or not you opt for a post-workout massage, your body is built to clear out lactic acid within a very short time — as quickly as within a few minutes after you stop exercising.
The only exception to this is when a person has certain medical conditions or is taking medications that make it harder for the body to get rid of lactic acid efficiently.
Myth: Massage “Flushes Out” Lactic Acid
When it comes to boosting recovery and muscle health, massage can offer plenty of benefits — but flushing out lactic acid isn’t one of them.
The reason that the “massage flushes out lactic acid” myth came to be is due to the belief that lactic acid was the sole cause of soreness in the first place. Since massage often works wonders for sore muscles, people assumed that the relief was thanks to lactic acid being cleared away.
In actuality, massage’s pain-relieving benefits likely come from a mix of:
- Promoting healthy blood flow
- Stimulating pressure receptors in the muscles
- Helping the body relax, which can decrease pain perception
Truths About Massage’s Benefits for Recovery
While massage won’t clear out lactic acid after a hard workout, the good news is that there are still many ways that it can benefit a healthy lifestyle. From soothing soreness to boosting flexibility, here are some of the truths to know about massage and recovery:
Truth: May Promote Healthy Circulation
Another reason why the myth of massage “flushing out lactic acid” came to be? The right techniques may help boost healthy blood flow in the muscles being worked on, at least for a short while.
This is because it generates warmth through movements like kneading, tapping, and friction — and when your blood vessels are warmer, they dilate, allowing more oxygen and nutrients to flow through. Plus, the deep relaxation provided by a massage can offer broader benefits like:
- Temporarily lowering blood pressure
- Deepening your breathing (and oxygen intake)
- Activating your “rest and digest” system, which can help widen blood vessels
Truth: Supports Healthy Lymph Flow
A type of massage called lymphatic drainage massage is often used to help the flow of lymph fluid, which can contain things like white blood cells, germs, and other waste products. While it might not target exercise-related lactic acid, this gentle technique may be helpful for those with swelling or lymphatic issues due to:
- Cancer treatments and medications
- Infections or illnesses
- Injuries
- Surgeries that involved lymph node removal
Truth: May Improve Symptoms of DOMS
Massage might not help with lactic acid itself — but research has shown that it can help with the pain that many associate lactic acid with: delayed onset muscle soreness. In one 2017 review of studies, it was found that massage after an intense workout could help with symptoms of DOMS.
Another small 2005 study found that while massage didn’t impact muscle performance, it may help ease swelling and DOMS symptoms by as much as 30%.
In simpler terms? While massage might not “flush out” lactic acid, it can be a great way to curb those post-workout aches and pains — and it could help you get back to your next gym session feeling more refreshed overall.
Truth: Supports Deep, Restful Sleep
Another way massage can support a healthy lifestyle is by helping your body get deeper, more restful sleep.
This is because a gentle massage can activate your body’s parasympathetic nervous system, also known as your “rest and digest” system. By using it as part of your nighttime routine, you might notice that your heart rate slows, your breathing deepens, and your thoughts calm down — all of which can make it easier to doze off before bed.
Truth: Promotes Range of Motion and Flexibility
Have you ever wondered why so many pro athletes include massage in their recovery routines? One major reason is its ability to improve range of motion (ROM) and flexibility.
One recent 2024 study looked at how a certain kind of massage called percussive massage worked to improve stiffness and ROM in healthy young men. This type of massage involves quick, high-powered bursts of pressure (think a massage gun), and is a favorite in the fitness world.
The results found that a 5-minute massage helped soothe stiffness in the deep fascia. As a result, it also led to a boost in ankle dorsiflexion, or the ability to rotate the ankle upward.
How To Include Massage in Your Recovery Routine: 4 Ways
Despite massage not being able to flush away lactic acid, it’s easy to see why so many fitness enthusiasts include it in their routines. And if you’re curious about trying it yourself, here are four simple ways to get started:
Foam Rolling
Whether you want to soothe sore muscles or boost ROM, foam rolling is one of the simplest forms of massage to add to your life. It’s affordable and straightforward, and it can also bring the deeper benefits of myofascial release — which targets the connective tissue in your body known as fascia.
Not only does foam rolling help soothe sore muscles, but it can make a big difference in terms of stiffness. It’s also a great option for breaking up trigger points or knots.
Foam rolling any muscle group generally involves a few simple steps:
- Place the foam roller on the ground in front of you.
- Align it with the muscle group you want to target.
- Moderately press down using your body weight, and roll at a speed of about one inch per second.
- Roll for 1–2 minutes per muscle group.
Electric Home Massagers
Trying a home massager is another excellent way to add massage into your daily routine. Of course, not all massage tools are made equally, and it’s important to do your research if you’re planning to invest in a therapeutic option.
But if you’re looking for a starting point, it can help to check out HSA/FSA-eligible options like the MedMassager Body Massager Plus. This tool is trusted by experts to deliver powerful relief to sore muscles through a blend of oscillation and vibration — aiming to mimic the way a massage therapist would use their hands.
Whether using the MedMassager or another similar home tool, here are a few basic steps to keep in mind:
- Start by setting the massager to a light setting. (This gives your muscles a chance to “warm up” to the pressure.)
- Align the massager to your target muscle group.
- Use it to soothe your muscles for about one minute.
- Turn the pressure up to your desired intensity.
- Apply the massager to your muscles for a total of 5–10 minutes.
Percussive Therapy (Massage Guns)
For an easy, quick massage after an intense gym session, there’s almost nothing more powerful than a massage gun.
These tools can pack a serious punch, so if you try one, be sure to use it according to manufacturer guidelines. With that in mind, massage guns can be the perfect home massage option if you have just a few minutes of recovery time each day to give your muscles a boost.
Before you get started with one of these tools, here are a few safety tips to keep in mind:
- When massaging your muscles, tilt the massage gun at a slight angle, rather than pressing it straight on.
- Use sweeping or gliding motions.
- Start at a light setting and increase the pressure as needed.
- Spend only 1–2 minutes on each muscle group.
- Avoid delicate areas like the neck, spine, crux of the elbow, anywhere near arteries, or joints/bones without much muscle tissue around them.
Professional Massage
Even without the ability to clear lactic acid, professional massage — even just once a month — could make a serious difference in your well-being.
For those into fitness, a pro sports massage therapist has the know-how and experience to apply specific techniques that can best support your body mechanics and recovery. And as a whole, massage from a licensed therapist can come with benefits like:
- Better range of motion
- Deep relaxation
- Stress and anxiety relief
- A boost in emotional well-being
- Promoting healthy blood flow
How Soon After a Workout Should You Get a Massage?
There’s no set-in-stone rule for when you should get a post-workout massage. But generally, it can be helpful to get a massage within a day or two after exercise.
While it won’t affect lactic acid clearance, using massage within this timeframe (even something as simple as a 5-minute massage gun session) can ease soreness and stiffness before you get back to your next workout.
Practical Ways To Help Your Body With Lactic Acid
So, if massage doesn’t help with your body’s ability to clear lactic acid — what does?
As mentioned earlier, your body’s natural pH levels mean that lactic acid quickly breaks up into lactate and hydrogen ions when it’s created during exercise. This means that if you want to “clear it out,” the only real way to do so is to decrease exercise intensity.
But because lactic acid isn’t a main cause of soreness — and it’s actually a fuel source — “flushing it out” may not be a goal you ultimately need to aim for anyway.
With that being said, there are some ways to help your body be more effective in its natural functions during exercise, and this includes handling lactic acid. Some steps you can take include:
- Staying hydrated to help with muscle function and blood flow
- Remembering to breathe deeply to boost your oxygen intake
- If your muscles start to feel fatigued, consider lowering your activity intensity or taking a short break
Does Massage Flush Out Lactic Acid? The Takeaway
In short, no — while massage is a powerful remedy for soothing sore muscles, it turns out that it doesn’t really do much when it comes to lactic acid. This is because your body is well-equipped to clear lactic acid on its own, within a very short time of stopping exercise. And by the time you get to your massage, there likely won’t be any lactic acid left to clear away.
Still, massage can offer some incredible benefits for a healthy lifestyle, from improving ROM to boosting relaxation, and even easing DOMS on your recovery days. And if you’re curious about adding massage to your self-care routine, the right tools can make the process easier.
Get started by picking up the MedMassager Body Massager Plus today, or explore the full line of home tools here.
