• Building a Better Climber: Final Part
  • Building a Better Climber: Part 7
  • Building a Better Climber: Part 6
  • Building a Better Climber: Part 5
  • The Training Effect: Methods by Steve House
  • Building a Better Climber: Part 4
  • Building a Better Climber: Part 3
  • Building a Better Climber: Part 2
  • Building a Better Climber: Part 1
  • Catch of the Day
  • The Unnatural Way to Climb
  • Too Hard for a Caveman
  • Never Get Pumped Again
  • Should You Add Weight or Use Smaller Holds on a Hangboard
  • Injured? Train Your Core!
  • Cheap Tricks
  • How to Mentally Train
  • How to Power Train for Climbing
  • Boost Power With Eccentric Training
  • Tips for Better Onsighting
  • Should You Lose Weight or Get Stronger?
  • Does Running or Biking Improve Your Climbing?
  • Is Protein Important?
  • Getting Strong After a Layoff
  • Training While Hungry
  • HowTo Use Microcycles
  • Improving Slab Technique
  • How to Unlock a Crux
  • Best Ratio of Resting to Bouldering
  • Training During Pregnancy
  • Using Your Hangboard the Right Way
  • Maximizing a Small Home Wall
  • How to Stay Psyched
  • How to Prevent Bonking
  • Using a Weight Belt For Training
  • Regaining Confidence After a Fall
  • Dynamic vs. Static Stretching
  • Overcome Anxiety and Send!
  • The Importance of Finger Strength
  • Do Forearm Trainers Work?
  • Maximum Training in Minimum Time
  • Dialing in Crampon Technique
  • Ultimate Strength
  • Periodized Training For the Year-round Approach
  • The Secrets of Warming Up
  • Beat the Ice-Climbing Pump
  • Resting the Perfect Amount
  • How To Recover On Route
  • Does Creatine Work?
  • Can Old Guys Get Stronger?
  • Recovery Supplement Truths
  • Euro Training Secrets
  • How to Beat Fear
  • How Often Should You Rest?
  • Training With an Injury
  • Avoiding the Gear-Placement Pump
  • How to Develop Sloper Strength
  • Warming Up Without Warm-Ups
  • Beating the Lactic Acid Pump
  • Video Spotlight
    Armenia Rock Climbing
    Armenia Rock Climbing

    Beating the Lactic Acid Pump

    20-Oct-2009
    By

    After lowering off a very pumpy climb, can I speed my recovery by running or doing pushups? I heard that light aerobic exercise immediately following a climb helps flush lactic acid out of the forearms by pumping blood through the body. I guess the lactic acid dilutes, and spreads to the larger muscle groups so that it is more easily broken down. If this is true, should I run after doing a hard enduro pitch, and if so, for how long?

    —Jack Rhodes, Somers, NY

    You are pretty much right about the theory here, but go easy. A strenuous bout of exercise is far from conducive to recovery, and two or three minutes of light jogging will more than suffice. Pushups seem too much like hard work and instead I would suggest shoulder circles and finger clenches. The best thing is a very easy route because it gently stimulates the target muscle groups and encourages local blood flow to flush lactate. It also stops you from stiffening up and losing recruitment during longer rest stints. An example of the right grade would be a 5.10 if you are climbing in the 5.12s or a 5.7 if you climb in the 5.10s. Forearm stretches are very worthwhile during rests (do both sides: flexors by bending your hand back and extensors by bending it forward or twisting it). A final tip is to take a forearm massage if there's one on offer -- but don't hold your breath!

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