Injury prevention
Esports Healthcare
Protect yourself from injury
The gamer injury prevention program is designed to reduce injuries to the forearms, wrists, hands, and fingers. In this video, you will learn exercises and stretches used for prevention and rehabilitation in clinical settings.
Clinical Exercises
Gamer injury prevention
The exercises you will perform in the gamer injury prevention routine are therapeutic exercises taught and performed in clinical settings.
Performing a similar routine prior to injury will act as prevention, sometimes called “prehab.” An ounce of prevention is worth a pound of cure.
Gamer Injury Prevention: Individual Exercises
Finger band exercises
Three of the exercises in this program require the use of finger extensor bands. Fortunately, we’ve set up an affiliate with a trusted, high quality brand.
Resisted finger abduction
Perform this exercise with both hands
- Set up the finger band around the tips of your four fingers (without the thumb).
- Keeping your fingers extended, separate your fingers as wide as you can, and return to the starting position.
- Repeat step 2 for a total of fifteen (15) repetitions.
Resisted thumb abduction
Perform this exercise with both hands
- Set up the finger band around the tips of your index finger and thumb.
- Keeping your fingers extended, separate your thumb from your index finger as wide as you can, and return to the starting position.
- Repeat step 2 for a total of fifteen (15) repetitions.
Resisted finger extension
Perform this exercise with both hands
- Set up the finger band around the tips of your fingers, including your thumb.
- Begin with your finger pads together. Then, open your hand as wide as you can, and return to the starting position.
- Repeat step 2 for a total of fifteen (15) repetitions.
Gamer Injury Prevention: Individual Exercises
Resistance training exercises
Weighted wrist curl
Perform this exercise with both hands
- Lay your forearm down on a flat surface with your palm facing upward.
- Grab a dumbbell or other small, weighted object, and let your wrist hang over the edge.
- Curl the dumbbell upward, and return to the low, hanging position.
- Repeat steps 2 and 3 for a total of fifteen (15) repetitions.
Weighted wrist extension
Perform this exercise with both hands
- Lay your forearm down on a flat surface with your palm facing downward.
- Grab a dumbbell or other small, weighted object, and let your wrist hang over the edge.
- Extend the dumbbell upward, and return to the low, hanging position.
- Repeat steps 2 and 3 for a total of fifteen (15) repetitions.
Gamer Injury Prevention: Individual Exercises
Nerve glide exercises
Ulnar nerve glide
Perform this exercise with both hands
- Begin with your elbow outward and your hand at your waist making a circle with your thumb and index finger.
- Keeping your elbow flared outward, raise your hand toward your face.
- Do not push beyond a feeling of tension in your forearm, pinky or ring finger.
- Repeat steps 1 and 2 for a total of ten (10) repetitions.
Median nerve glide
Perform this exercise with both hands
- Begin with your arm at your side.
- Lift your arm to your side with the palm facing upward.
- At the top of the motion, you can extend your wrist downward.
- For a deeper stretch, tilt your head away from your raised arm.
- Stop the movement if you feel tension in the thumb, index, or middle finger. Do not push beyond a feeling of tension in these areas.
- Repeat steps 1-4 (or as soon as you feel tension) for a total of ten (10) repetitions.
Gamer Injury Prevention: Individual Exercises
Mobility exercises
Wrist mobility
Perform this exercise with both hands
- Begin with your elbow bent at 90 degrees and your palm facing upward.
- Extend your wrist as far as you can.
- From full extension, rotate your wrist clockwise in a slow and controlled fashion.
- Try to reach the end range of this rotation, and do not allow your forearm to roll.
- Place a small object on your forearm to prevent excess movement.
- Repeat steps 1-3 for a total of three (3) rotations both clockwise and counter-clockwise.
Post-facilitation stretch (flexors)
Perform this exercise with both hands
- Extend your wrists as far as you can, and place them on the ground.
- For 10 seconds, press your hands into the ground as hard as you can.
- After 10 seconds, try to lift your hands and fingers off the ground.
- At the same time, lean forward to stretch the flexor muscles of your forearms.
- Repeat steps 1-4 for a total of three (3) sets.
Post-facilitation stretch (extensors)
Perform this exercise with both hands
- Flex your wrists as far as you can, and place them on the ground.
- For 10 seconds, press your hands into the ground as hard as you can.
- After 10 seconds, try to lift your hands and fingers off the ground.
- At the same time, lean backwards to stretch the extensor muscles of your forearms.
- Repeat steps 1-4 for a total of three (3) sets.
Reduce Your Risk
Our gamer injury prevention may reduce your risk
Mouse elbow
Mouse elbow is an overuse strain that occurs in the extensor tendons of the wrist and fingers that attach to the outside (thumb side) of the elbow. The muscles involved are the extensor muscles that open the hand and bend back the wrist.
Gamer’s thumb
Gamer’s thumb is the common term for the diagnosis of tenosynovitis from repetitive use of the thumb. Specifically, gamer’s thumb affects the tendon sheaths of two thumb muscles. These muscles pull the thumb away from the hand and palm.
Medial epicondylosis
Medial epicondylosis is a tendon injury more commonly known as “golfer’s elbow.” However, with increased prevalence in gamers, this injury may end up earning a new name related to gaming similar to gamer’s thumb, mouse elbow, and mouse shoulder.
Cubital tunnel syndrome
Cubital tunnel syndrome is impingement or irritation of the ulnar nerve within the cubital tunnel at the elbow. This is the area commonly referred to as the funny bone. If the ulnar nerve becomes irritated in this region due to pressure, inflammation, and/or stretching, symptoms will occur.
Carpal tunnel syndrome
Carpal tunnel syndrome is perhaps the most common diagnosis given for any wrist or hand pain. However, this is not the most common disorder that you’ll face as a gamer. You’re more likely to suffer from overuse injuries including gamer’s thumb and mouse elbow.
Our physical health providers
Corey J. Csakai, DC- Jordon Centofanti, DC
- Daniel Carlin, DC
- Jessica A. Hardy, ND
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Disclaimer
This information is for educational purposes only and is not intended to replace the advice of your doctor. Esports Healthcare disclaims any liability for the decisions you make based on this information.
The information contained on this website does not establish, nor does it imply, doctor-patient relationship. Esports Healthcare does not offer this information for diagnostic purposes. A diagnosis must not be assumed based on the information provided.