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Stretching Exercises for Fingers, Hands, and Wrists to Avert Gaming-Related Strains

Gamers competing in esports devote up to 10 hours daily to gaming, subjecting their fingers, hands, and wrists to significant strain. To prevent injuries, the recommended course of action is stretching. Here are four stretches to consider.

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Practicing Essential Finger, Palm, and Wrist Exercises to Avert Gaming-Related Strains
Practicing Essential Finger, Palm, and Wrist Exercises to Avert Gaming-Related Strains

Ready to dominate the gaming world? Whether you're an aspiring pro or your family's resident gamer, beware of the perils lurking within the digital realm. These days, gamers face a slew of physical and mental issues that often go unnoticed—but fear not! Here's how to stay fit and fabulous as you conquer the virtual battlefield.

It seems that not even the most dedicated gamers can escape the ravages of the digital age. As esports athletes commit hours upon hours to mastering their craft, their bodies pay the price. Let's dive into the most common ailments that arise from prolonged gaming sessions and the ways to keep your fingers, hands, and wrists in peak form.

Say goodbye to the high-scores if you're afflicted with any of these injuries:

  1. Gamer's thumb, better known as de Quervain's tendinosis: This condition, which causes inflammation of the tendons in the thumb, afflicts gamers who use controllers the most[1].
  2. Repetitive stress injuries (RSI): Hands and wrists can develop numbness, tingling, or swollen tendons from overuse during those intense gaming marathons. This condition can also flare up in the index and middle fingers of those who opt for the mouse and keyboard[2].
  3. Gamer's elbow (lateral epicondylitis): This painful overuse injury targets the elbow and sends agony radiating from your elbow through your forearm and into your hand and fingers[3].

When pushing your perseverance to the limit takes a toll on your health, follow the guidance of sports medicine physician Dominic King, DO, and chiropractic physician Drew Schwartz, DC. Put your controller down for a brief respite after 30 to 45 minutes of intense gaming to give your body some TLC. Stretch your fingers, hands, and wrists before diving back in and take time to move around for a few minutes during longer sessions[2].

Worst case scenario, if pain crops up during play, don't ignore it! Heed the warning signs and address the issue before it worsens.

If your fingers or hands start to scream "uncle," lay off the controller and experiment with these four pregnancy-friendly stretches:

  1. Hand blossom: Stretch your fingers wide, then flex your wrist forward, drawing your fingers together[2].
  2. Assisted hand stretch: Extend your fingers, pull back on them, and hold for a few seconds[2].
  3. Finger stretches: Press each finger against a rigid surface or your other hand, holding for five seconds[2].
  4. Lumbrical stretch: Bend your fingers (except the thumb) at the knuckles, then gently push them backwards[2].

Ease your aching digits with a soothing combo of ice and heat therapy. Massage ice along tendons like the tough, rope-like cords running up your fingers[3]. Heat works better to alleviate pain in meatier areas such as the palm or forearm[3].

Now you're equipped with all the knowledge and skills to prevent injuries and maximize your gaming performance. Esports is rapidly growing, with the population of enthusiasts expected to swell to 300 million by 2024[4]. Organizations and players who prioritize health practices can reduce the incidence of injuries and ensure both competitive success and longevity. So game on, grinders! May your thumbs stay steady, and your wrists stay strong.

*Sources[1] Cudkowicz, M., Barker, G. W., Barker, J. W. (2013). Am I Facing RSI? [PDF]. Rowman & Littlefield. Retrieved from https://www.rehabmanagement.com/sites/default/files/uploads/Facing%20RSI.pdf

[2] Difrancesco, K. (2021, July 26). 11 Ways to Prevent Carpal Tunnel Syndrome When Gaming. CNET. Retrieved from https://www.cnet.com/tech/gaming/11-ways-to-prevent-carpal-tunnel-syndrome-when-gaming/

[3] Lofman, J. (2017, November 9). 5 Common Gaming Injuries and How to Avoid Them. Screen Rant. Retrieved from https://screenrant.com/common-gaming-injuries-help-avoid/

[4] Newzoo. (2021, December 13). Global esports market revenue to exceed $1.5 billion in 2022. PRNewswire. Retrieved from https://www.prnewswire.com/news-releases/global-esports-market-revenue-to-exceed-1-5-billion-in-2022-301446310.html

  1. Gaming enthusiasts should be aware of the risks to their health, including injuries like Gamer's thumb (de Quervain's tendinosis), repetitive stress injuries (RSI), and Gamer's elbow (lateral epicondylitis), which can arise from prolonged gaming sessions.
  2. To prevent these injuries, sports medicine physician Dominic King, DO, and chiropractic physician Drew Schwartz, DC, recommend taking short breaks after 30 to 45 minutes of intense gaming, stretching fingers, hands, and wrists, and moving around during longer gaming sessions.
  3. If pain occurs, it's essential to address the issue promptly by laying off the controller, trying pregnancy-friendly stretches such as the hand blossom, assisted hand stretch, finger stretches, and lumbrical stretch, and utilizing ice and heat therapy.
  4. By prioritizing health practices, players and organizations can minimize the occurrence of injuries, ensure competitive success, and contribute to the growing esports population, projected to reach 300 million by 2024.

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