QSM or the best way to never get injured while playing sports

Once we have ruled out the causes of injuries related to falls or poor posture, the majority of physical injuries while cycling or in other sports are systematically the result of overloading the body. In this article, we will see why it is absolutely necessary to let the body adapt to the various changes inherent in our practice and how to quantify this mechanical stress. For the sole purpose of avoiding injuries…

By Jean-François Tatard – Photos: Depositphotos.com / DR

What is behind the acronym QSM that makes you think of a questionnaire with multiple solutions? It is in fact the most effective tool in preventing our potential injuries. It is actually the quantification of mechanical stress.

A little reminder of anatomy

The human body is made up of several tissues: bones, muscles, tendons and cartilage. And During any sporting activity, it involves tension, compression and twisting.. These movements represent stress on the tissues. And when this is too cumulative, it can lead to a breaking point and therefore injuries. The idea is therefore to find the right dosage. But then, How to measure it? Or how to quantify it?

Our best ally

Quantifying mechanical stress is therefore our best ally. Nevertheless, The amount of stress exerted and the tissues involved differ depending on the sporting activity practiced. Indeed, if the constraint exerted on the Achilles tendon when cycling is almost zero, in running, it is not at all the same thing. To the point that Achilles tendonitis is precisely the most widespread in running. And this is statistically increased tenfold in cyclists who are starting to run or in those who practice it more occasionally. Why? Because, As with any sudden change, the body has not had time to adapt and the stress is perceived by the body as too great. Added to this is the fact that the cyclist's reference points are biased and the volume to which he is accustomed when cycling is completely impossible for the same body to support when running.

Prolonged rest area = danger

The stress exerted also varies greatly depending on the agenda or the scheduling of activities. For example, we often see cyclists who get injured running in the winter, and because of their pain, they prefer to take a few days off. And they are right. Except that being in this "rest zone" too regularly is dangerous. Why? Because It is in this inactive state that the body begins to weaken and become increasingly vulnerable to injury.. In truth, I wonder if it would not be necessary, at a frequency that is certainly spaced out but sufficiently regular during the cycling season, to remind the cyclist's body what running is. A 20-minute jog per week for example?

Pain as an alarm

Let's take the case where the intensity of the sport practiced is too great. The one where the maximum capacity of the body has been exceeded and where we are in the "risk zone". If we persist, the risk of creating inflammation threatens. But the body is well made. There are alarms. If we listen carefully to what the body tells us, pain appears during or after practicing the sport and it is a first indication that the body is being stressed beyond its limits. Finally, Other telltale signs that rest is in order include next-day stiffness or swelling.

QSM user manual

The key to avoiding injury is therefore a subjective but nevertheless reliable and precise indicator which allows stress to be quantified. How to do it? For each of your sessions, it is essential to note what you do (the date, the details of the session and especially the associated feeling: during / after / the next day). A smiley can be enough - It is thus thanks to this data that the QSM curve is constructed.

In short, The ideal is to stress the body as gradually as possible to create adaptation. and this, without exceeding the maximum adaptation limit or remaining more than two sessions in a row with the last or penultimate note. By repeatedly staying in the zone with the first two notes, the body adapts to the stress and also increases its tolerance to it. The structures become stronger and allow the intensity of sports practice to be increased without risk of injury.

Another variable to consider: maximum adaptive capacity is not a static line. Indeed, the factors that can influence this variable can depend on the affective and emotional state but also on fatigue or psychological stress. We know that when we are in a good mood and radiate joy, we are less vulnerable and therefore more inclined to tolerate efforts.

To conclude

This is what mechanical stress quantification is. And moral, even if we are not doctors at 3bikes.fr and that nothing will replace the doctor's opinion in any case, we can still say that The body has tremendous capacity to adapt and we just advise you not to go beyond this capacity to adapt. And thus quantifying with a smiley or a personal note after each of your workouts the mechanical stress applied to your body is the best way we have found to avoid injuries and continue to enjoy the joys of sport for a long time to come...

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