The Lactic Acid Myth: An Evidence-Based Perspective on Massage Therapy and Post-Exercise Recovery
For decades, clients in the massage therapy field have been told that massage therapy works by ‘flushing lactic acid’ from muscle tissue and can facilitate athletic recovery because of it. This is a myth and has been debunked by modern research.
Where The Lactic Acid Myth Began
The lactic acid myth originates from 20th-century scientific misunderstandings, particularly a study by Otto Meyerhof in the 1920s, who incorrectly linked lactic acid to muscle fatigue. This misunderstanding was perpetuated because lactate was the first molecule to be identified in fatigued muscles, and its accumulation correlated with high-intensity exercise. This misunderstanding of lactate’s role in our cell’s bioenergetic pathways eventually led to the idea that lactic acid causes muscle soreness (Delayed Onset Muscle Soreness). This was later debunked and shown to be caused by micro-tears and inflammation in muscle tissue.
What Modern Science Says About Lactate
Meyerhof’s work and later discoveries of high lactate levels occurring when Lactate Threshold is reached led to a strong association between lactate accumulation and fatigue. However, this was a case of mistaking correlation for causation. For a long time, other molecules that actually contribute to muscle fatigue, such as inorganic phosphate, were not understood, leaving the incorrect assumption about lactic acid to persist. Modern science has revealed that lactic acid (or lactate) is not a waste product but a valuable fuel source that muscles can use directly for energy.
In fact, lactic acid disassociates into lactate and hydrogen ions (H+), and lactate acts as a buffer by helping to neutralize the accumulating hydrogen ions, thus raising the pH and reducing acidity in the bloodstream. This buffering action is a natural process where the base form of lactic acid, lactate, counteracts the acidic hydrogen ions, preventing the blood from becoming too acidic during intense physical activity.
Therefore, lactate is not a metabolic toxin but a vital intermediate in cellular energy dynamics. Produced during glycolysis under conditions of increased metabolic demand, lactate is utilized by oxidative tissues as a substrate for ATP resynthesis. Blood lactate concentrations typically normalize within 30–60 minutes post-exercise, indicating that interventions are not required for clearance.
Does Massage Really Flush Lactic Acid?
The notion that lactic acid causes muscle soreness was debunked in the 1980s but many massage therapists do not have the education or research literacy to understand what is actually occurring on a physiological level. Today, DOMS is understood to result of microscopic tears in muscle fibers during intense exercise, leading to inflammation and pain in the days following a workout. The body actually strengthens the muscles during the process of repairing these micro tears.
The assertion that massage accelerates lactate clearance has been directly evaluated in controlled studies. Comparative investigations have consistently demonstrated that active recovery (e.g., low-intensity cycling or jogging) is superior to massage or passive rest in promoting lactate kinetics following intense exercise. Massage Therapy has been shown on subjective recovery indices to be beneficial for post-athletic recovery, but does not exert a clinically significant effect on lactate metabolism.
Key Research Findings
| Author(s), Year | Study Design & Population | Findings |
| Guo et al., 2017 | Meta-analysis, massage effects on DOMS, performance, CK, lactate | Massage reduced DOMS and CK; no consistent evidence for enhanced lactate clearance. |
| Dakić et al., 2023 | Systematic review, massage in sport/exercise performance | Massage not effective in modulating lactate kinetics; benefits mediated through neuromodulatory and psychophysiological pathways. |
| Budak et al., 2023 | Semi-elite footballers, massage vs passive rest | Massage showed marginally faster lactate reduction vs passive rest, effect size modest and not superior to active recovery. |
What Massage Therapy Actually Helps With
Although massage does not expedite lactate clearance, empirical evidence supports its efficacy in mitigating delayed onset muscle soreness (DOMS), attenuating perceived exertion, and facilitating psychological recovery. Proposed mechanisms include improved micro circulation to affected tissue (in my opinion, one of the greatest benefits of massage therapy is enhanced perfusion in ischemic tissue), enhanced parasympathetic activation, and modulation of nociceptive signaling. Reductions in creatine kinase concentrations due to the increase in local circulation further suggest massage therapy’s role in mitigating exercise-induced muscle damage.
The prevalence of the lactic acid myth along with other perpetuated myths (flushing toxins myth) undermines efforts to align massage therapy with contemporary exercise science and conventional medicine. Transitioning toward accurate, evidence-based explanations strengthens professional credibility, client trust and relationships with healthcare workers.
Conclusion: Massage Therapy and Recovery
Massage therapy contributes meaningfully to recovery in athletic and clinical contexts, not by accelerating lactate clearance but through mechanisms related to circulatory facilitation, neuromuscular relaxation, psychophysiological modulation, and inflammation management. Evidence supports the integration of massage as a complementary recovery modality, best utilized alongside active recovery strategies, nutrition, and rest.
References
1. Guo, J. et al. (2017). Massage Alleviates Delayed Onset Muscle Soreness: A Meta-analysis. Front Physiol.
2. Dakić, M. et al. (2023). The Effects of Massage Therapy on Sport and Exercise Performance. Sports.
3. Budak, H. et al. (2023). Effect of Passive Rest and Sports Massage on Lactate Clearance. Med J Sport Sci.
The Benefits of Sports Massage Therapy for Runners: Science, Recovery, and Performance
Running is one of the most efficient and accessible forms of exercise, but it’s also one of the most physically demanding. Repetitive impact, high training volumes, and variable terrain put unique stresses on the musculoskeletal system. Over time, these micro-stresses can lead to tightness, overuse injuries, and performance plateaus.
Sports massage therapy for runners can play a significant role in helping runners recover faster, move more efficiently, and reduce their risk of injury.
1. Improving Soft Tissue Quality and Mobility
Repetitive running can lead to muscular hypertonicity and fascial restrictions, particularly in the calves, hamstrings, quadriceps, and hip flexors. These restrictions and hypertonicity can shorten muscular fibers which can reduce range of motion, which in turn alters biomechanics. Clinical massage techniques such as myofascial release, deep transverse friction, and active release methods can help to restore soft tissue elasticity, improving leverage and neuromuscular coordination.
2. Enhancing Circulation and Tissue Recovery
While massage doesn’t “flush out lactic acid” (a persistent myth), it does enhance blood flow and lymphatic return, both of which are vital to recovery. Increased local circulation delivers oxygen and nutrients to fatigued muscles and assists in clearing metabolic byproducts associated with heavy training loads. A 2018 study in Frontiers in Physiology found that post-exercise massage can reduce delayed onset muscle soreness (DOMS) and decrease inflammation markers, suggesting a real physiological benefit for recovery when integrated appropriately.
3. Reducing Neuromuscular Tension and Promoting Efficiency
Tight or hypertonic muscles can inhibit reciprocal movement and alter running mechanics. For instance, shortened hip flexors can limit hip extension, forcing compensatory strain on the hamstrings and lower back. Regular massage can modulate the tone of overactive muscles through mechanoreceptor stimulation and the parasympathetic nervous system response, helping restore balance to movement patterns. The result: smoother gait, improved stride economy, and reduced risk of compensatory injuries.
4. Preventing Overuse Injuries
Many common running injuries—such as iliotibial band syndrome, plantar fasciitis, Achilles tendinopathy, and patellofemoral pain—begin as small imbalances or tissue restrictions that progress under repetitive stress. A trained clinical sports massage therapist can identify and address early signs of dysfunction such as asymmetrical tension, trigger points, or fascial stiffness before they evolve into more serious conditions. When combined with proper strength training and mobility work, massage therapy can support intense training and assist in injury prevention.
5. Supporting Mental Recovery and Performance Focus
Running requires not only physical endurance but also mental resilience. The relaxing and parasympathetic effects of massage help reduce stress hormones like cortisol and promote a calm, restorative state. This mental recovery can enhance focus and motivation, particularly during hard training blocks and can soothe nerves during taper.
Integrating Massage into a Runner’s Training Plan
The ideal frequency depends on the runner’s training intensity and goals:
– Maintenance Massage: Every 1–4 weeks during training to maintain optimal tissue health and recovery.
– Pre-Event Massage: 2–5 days before a race to promote circulation without causing soreness.
– Post-Event Massage: Within 24–72 hours after competition to aid recovery and reduce delayed onset muscle soreness.
Sports Massage for Runners in Richmond, VA
Massage therapy is not a luxury for runners—it’s a performance and recovery tool grounded in physiology and movement science. When applied clinically, it supports tissue repair, assists in injury prevention, and promotes optimal movement efficiency.
Whether you’re a recreational runner or a competitive athlete, integrating regular sports massage into your training plan can help you move better, feel better, and go the distance with fewer setbacks.