How to Fix Wrist Pain | 9 Minute Routine (GAMERS & DESK WORKERS)

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Since 2015 I have worked in esports and have treated 1000+ Gaming injuries. A majority of the injuries are at the wrist / hand (~60%) Most of the time it comes from three key things

1 SETUP: Posture & ergonomics can affect the physical stress on the wrist / hand. Most common issues are associated with wrist position, mouse grip, forearm anchoring. Tilting towards the pinky being a common cause of ulnar-sided wrist pain. The muscle controlling ulnar deviation (tilting to the pinky) has to work harder during mouse movement due to the length-tension relationship with muscles (emoji more cross bridge interactions in response to external load).

⬆️ Stress = ⬇️time to fatigue = 🤕Tissue irritation

2 Muscle Conditioning: Muscle Endurance is🔑:Gamers need enough endurance in the frequently used muscles of the forearm and hand (based on the game you play, mouse grip, aiming style, role, etc.) to handle the repeated stress of your extended gaming sessions

Exercise ⬆️ Endurance ➡️ Prevention ✅

3 Load Management: Load management ⏲️: We reduce stress per unit time with a better setup and improve your muscular endurance for prevention but if you play 12-14 hours with no break, this load adds up. Move and stretch between games. Recovery is necessary to prevent stress build-up

Timestamps:
0:00 Introduction & Science
1:24 Routine Overview
1:53 Open & Close Exercise
2:23 Finger Press & Open
2:53 Towel Extension & Grip Isometric
3:53 Quadruped Flexion Strengthening 1
4:38 Quadruped Extension Strengthening 1
5:25 Quadruped Flexion Strengthening 2
6:11 Quadruped Extension Strengthening 2
6:55 Wall Pushup 1
7:28 Isometric Finger Extension R
7:56 Wall Pushup 2
8:28 Isometric Finger Extension L
8:56 Floor Flexor Stretch
9:27 Floor Extensor Stretch
9:57 Chair Finger Stretches
10:57 How to schedule it into your day

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