Car tyres…

mechanic_tire_tools_400_clr_4824Right then, left work late so missed a gym session. Rather than go home and sit on the sofa and do nothing, I thought lets sort out that slow puncture….

Off I went to local friendly shopping warehouse to go spec it out. Branded tires all michellin but others to order. A helpful man took the size 185 55 r15 of he went and a little over £60 branded tire, fitted, valve, balance and some nitrogen. Seems ok and will do me. Just before I pay he decides to check the speed rating…. or the what now…..

Apparently the manufacturer specifies mine needs to be a V so we’ve got a problem, all they have is an H, so no go.

Tyre Speed Rating Table

Speed Rating Mile/Hour Kilometers/Hour Speed Rating Miles/Hour Kilometers/Hour
N 87 140 U 124 200
P 93 150 H 130 210
Q 99 160 V 149 240
R 106 170 Z 150+ 240+
S 112 180 W 168 270
T 118 190 Y 186 300

Check out the handy table above…. V or 149 miles per hour….. rather than an H 130…..

At this point dear reader, let me explain the vehicle I drive, Its a 1.4 Mazda 2 diesel – I go no where quickly ever. Fact.

I dont even think the speedo goes up to 149 miles per hour, going by how noisy the thing is at 60 I would go deaf even trying!

Short version no new tyres for me car.

Longer version Michellin dont do my size in a V, so it needs to be a special order so need to wait for a quote for some bridgestones.

Arggghhh

 

So the doms…

Well it seems that I escaped relatively lightly from the deadlifting which is great and proabably also reflects upon the light weights that were done (don’t judge me!). A little bit of DOMS in the shoulders but nothing bad, and infairness, I’ve had a better degree of flexibility since doing the exercises!

Back tonight for the sickner… which from memory isn’t fun as you exercise whilst one team row to a given random distance and you amrap the exercise you are on!

Wish me luck….

Ta

CKyTWcoUEAAlN5k

DOMS…

Delayed onset muscle soreness

From Wikipedia, the free encyclopedia

Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

The soreness is felt most strongly 24 to 72 hours after the exercise.[1][2]:63 It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma to the muscle fibers. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.[1][2]:76

Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.

Contents

Characteristics

The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest.[2]:63 This tenderness, a characteristic symptom of DOMS, is also referred to as “muscular mechanical hyperalgesia“.[3]

Although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise. It peaks from 24 to 72 hours, then subsides and disappears up to seven days after exercise.[2]:63

Cause

The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric contractions of the muscle. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none.[2]:63

Mechanism

The mechanism of delayed onset muscle soreness is not completely understood, but the pain is ultimately thought to be a result of microtrauma – mechanical damage at a very small scale – to the muscles being exercised.

DOMS was first described in 1902 by Theodore Hough,[4] who concluded that this kind of soreness is “fundamentally the result of ruptures within the muscle”.[2]:63 According to this “muscle damage” theory of DOMS, these ruptures are microscopic lesions at the Z-line of the muscle sarcomere.[5] The soreness has been attributed to the increased tension force and muscle lengthening from eccentric exercise.[6] This may cause the actin and myosin cross-bridges to separate prior to relaxation, ultimately causing greater tension on the remaining active motor units.[6] This increases the risk of broadening, smearing, and damage to the sarcomere. When microtrauma occurs to these structures, nociceptors (pain receptors) within muscle connective tissues are stimulated and cause the sensation of pain.[7]

Another explanation for the pain associated with DOMS is the “enzyme efflux” theory. Following microtrauma, calcium that is normally stored in the sarcoplasmic reticulum accumulates in the damaged muscles. Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed. This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein.[8] This causes inflammation, and in turn pain due to the accumulation of histamines, prostaglandins, and potassium.[7][9]

An earlier theory posited that DOMS is connected to the build-up of lactic acid in the blood, which was thought to continue being produced following exercise. This build-up of lactic acid was thought to be a toxic metabolic waste product that caused the perception of pain at a delayed stage. This theory has been largely rejected, as concentric contractions which also produce lactic acid have been unable to cause DOMS.[5] Additionally, lactic acid is known from multiple studies to return to normal levels within one hour of exercise, and therefore cannot cause the pain that occurs much later.[7]

Relation to other effects

Although delayed onset muscle soreness is a symptom associated with muscle damage, its magnitude does not necessarily reflect the magnitude of muscle damage.[2]:66–67

Soreness is one of the temporary changes caused in muscles by unaccustomed eccentric exercise. Other such changes include decreased muscle strength, reduced range of motion, and muscle swelling.[2]:66 It has been shown, however, that these changes develop independently in time from one another and that the soreness is therefore not the cause of the reduction in muscle function.[2]:66

Possible function as a warning sign

Soreness might conceivably serve as a warning to reduce muscle activity so as to prevent further injury. However, further activity temporarily alleviates the soreness, even though it causes more pain initially. Continued use of the sore muscle also has no adverse effect on recovery from soreness and does not exacerbate muscle damage.[2]:68 It is therefore unlikely that soreness is in fact a warning sign not to use the affected muscle.[2]:68

Repeated-bout effect

After performing an unaccustomed eccentric exercise and exhibiting severe soreness, the muscle rapidly adapts to reduce further damage from the same exercise. This is called the “repeated-bout effect”.[10]

As a result of this effect, not only is the soreness reduced, but other indicators of muscle damage, such as swelling, reduced strength and reduced range of motion, are also more quickly recovered from. The effect is mostly, but not wholly, specific to the exercised muscle: experiments have shown that some of the protective effect is also conferred on other muscles.[2]:69

The magnitude of the effect is subject to many variations, depending for instance on the time between bouts, the number and length of eccentric contractions and the exercise mode. It also varies between people and between indicators of muscle damage.[2]:69 Generally, though, the protective effect lasts for at least several weeks. It seems to gradually decrease as time between bouts increases, and is undetectable after about one year.[2]:70

The first bout does not need to be as intense as the subsequent bouts in order to confer at least some protection against soreness. For instance, eccentric exercise performed at 40% of maximal strength has been shown to confer a protection of 20 to 60% from muscle damage incurred by a 100% strength exercise two to three weeks later.[2]:73 Also, the repeated-bout effect appears even after a relatively small number of contractions, possibly as few as two. In one study, a first bout of 10, 20 or 50 contractions provided equal protection for a second bout of 50 contractions three weeks later.[2]:70

The reason for the protective effect is not yet understood. A number of possible mechanisms, which may complement one another, have been proposed. These include neural adaptations (improved use and control of the muscle by the nervous system), mechanical adaptations (increased muscle stiffness or muscle support tissue), and cellular adaptations (adaptation to inflammatory response and increased protein synthesis, among others).[2]:74

Prevention

Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program,[11]:112 thereby taking advantage of the repeated-bout effect.

Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions.[11]:112 But eccentric contractions in some muscles are normally unavoidable during exercise, especially when muscles are fatigued.[2]:63 Limiting the length of eccentric muscle extensions during exercise may afford some protection against soreness, but this may also not be practical depending on the mode of exercise. A study comparing arm muscle training at different starting lengths found that training at the short length reduced muscle damage indicators by about 50% compared to the long length, but this effect was not found in leg muscles.[2]:71

Static stretching or warming up the muscles does not prevent soreness.[12][13] Overstretching can by itself cause soreness.

The use of correctly fitted, medical-grade, graduated compression garments such as socks and calf sleeves during the workout can reduce muscle oscillation and thus some of the micro-tears that contribute to DOMS.[14] Proper nutrition to manage electrolytes and glycogen before and after exertion has also been proposed as a way to ease soreness.[15][16] Consuming more vitamin C may not prevent soreness.[17]

Treatment

The soreness usually disappears within about 72 hours after appearing. If treatment is desired, any measure that increases blood flow to the muscle, such as low-intensity activity, massage, hot baths, or a sauna visit may help somewhat.[11]:112

Immersion in cool or icy water, an occasionally recommended remedy, was found to be ineffective in alleviating DOMS in one 2011 study,[18] but effective in another.[19] There is also insufficient evidence to determine whether whole-body cryotherapy – compared with passive rest or no whole-body cryotherapy – reduces DOMS, or improves subjective recovery, after exercise.[1]

Counterintuitively, continued exercise may temporarily suppress the soreness. Exercise increases pain thresholds and pain tolerance. This effect, called exercise-induced analgesia, is known to occur in endurance training (running, cycling, swimming), but little is known about whether it also occurs in resistance training. There are claims in the literature that exercising sore muscles appears to be the best way to reduce or eliminate the soreness, but this has not yet been systematically investigated.[2]:6

Random Ramblings Ahoy…

I realise its been a while since i really sat down and thought about what to write, and to be fair I am not sure I thought about it, words of just hitting the keyboard. Hopefully it may make sense, probably it wont and worst case will look like I am mashing the keyboard with my forehead again…… but hey ho…..

First ucustom_figure_pain_spot_15571p my and my knees. They’ve been sore for what seems like an age, but just plod on. However, I did myself a mischief with a fitness session and then touch rugby the same evening. It felt like a steam roller had hit me, and even walking became an issue. I know when i over extend, as the legs hit when even sitting still or worse still flat out in bed. Certainly looks like done a number this time. Stretching, rolling, tights… the whole tool kit applied. In the end, it was time to rest so a week of nothingness seems to have helped. Managed a blacksheep last night and made it to  minute 17 before the pain kicked in. Not bad given the time i’ve had away. There was one “ouch” made it out loud, and a couple of times, I felt sick not with the exercise, but with the pain. Last few burpees didnt happen as i changed to stretch and extend, but that didnt really work. But, given time out I am positive.

 

Its been a tough few weeks at work with the ever growing demands placed upon everyone. Thats it no more comments, allowed or needed. Social or not.

listening_to_music_player_400_wht_9026

A lot of music has been played of late, and enjoyed some music before work, at lunch and beyond. its been a nice change. I even managed some Matt Munro post recruitment last week. Indeed, as i type now spotify is playing a classic pop play list at me…  https://play.spotify.com/user/spotify_uk_/playlist/1q5egxQKL7etdyhohqTS9S that doesnt look a great link but meh. Apparenlty i should trash the hotel and hit the mini bar. Sadly this week one of the panasonic wifi speakers died and needs repairing, but its proving to be harder than is necessary! need to find a local repairer to do it and awaiting an email from them.

 

Easter SuCbz_A9yW0AArVG9nday see’s us back at the Falcons for another round of the Avivia Premiership. Its just a shame to see its Mr Goodes last game, its been fun and certainly he has helped. He is also a reminder to people, that sporting excellence can come in all shapes and sizes! Perhaps the image there isnt the most appealing, but was amusing. I guess Barbour also liked the exposure!

Some interesting signings seems to be coming up for the future, and it seems like the Falcons coould be the home of players at end of careers seeing out the last years, and you know what I am cool with that….might be short of a yard of pace but if the skill is there…..

 

Enough from me for now….

 

 

A walk in the park

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