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How can you prevent injury while gaming?

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Gaming is a fun and rewarding activity, but it can also take a toll on your body and mind if you don't take care of yourself. Whether you play casually or competitively, you need to prevent injury while gaming to enjoy your hobby for a long time. Here are some tips to help you stay healthy and injury-free as an esports enthusiast.

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1 Warm up before playing

Just like any physical activity, gaming requires you to warm up your muscles, joints, and nerves before you start. This can help you avoid stiffness, pain, and inflammation in your hands, wrists, arms, neck, and back. You can do some simple stretches, massages, and exercises for your fingers, palms, wrists, elbows, shoulders, and neck. You can also warm up your eyes by blinking, looking away from the screen, and focusing on different distances.

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Davin Jackson

Entrepreneur | Hacker | LinkedIn Learning Instructor | Content Creator
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I require my athletes to perform several stretches prior to warming up. The stretches are designed to stretch the wrists and tendons in their hands as well as their shoulders, neck, back, and eyes. During long practices or games (over an hour), they are required to stand up and stretch their backs and eyes again.

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2 Adjust your posture and equipment

Your posture and equipment can make a big difference in how you feel and perform while gaming. You want to avoid slouching, hunching, or leaning forward, as this can strain your spine, neck, and shoulders. You also want to adjust your chair, desk, monitor, keyboard, mouse, and headset to suit your height, comfort, and preference. You can use ergonomic accessories, such as wrist rests, cushions, and stands, to support your body and reduce pressure.

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Donald Yeo 楊武枡

Account Director, Esports
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A proper setup is very important, having suffered from carpal tunnel syndrome when spending hours training everyday in my younger days. There must be a proper support which these can be search online easily via "Office Ergonomics" on best practices, this will greatly reduce fatigue and potential injury and can help prolong efficiently in terms of high level plays during intense sessions/tournaments.

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3 Take breaks and hydrate

Gaming can be addictive and immersive, but you need to take breaks and hydrate regularly to prevent fatigue, dehydration, and eye strain. You can follow the 20-20-20 rule, which means that every 20 minutes, you look at something 20 feet away for 20 seconds. You can also get up, stretch, walk around, and drink some water every hour or so. This can help you refresh your mind, relax your muscles, and replenish your fluids.

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4 Balance your diet and sleep

Your diet and sleep can affect your gaming performance and recovery. You need to eat a balanced diet that provides you with enough energy, nutrients, and antioxidants to fuel your brain and body. You also need to avoid excessive caffeine, sugar, alcohol, and junk food, as they can dehydrate you, spike your blood sugar, and disrupt your sleep. You need to get enough sleep to restore your cognitive functions, memory, and mood. Aim for at least seven to nine hours of quality sleep every night.

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Ric Hogerheide

Agile Product Owner | Branding Champion | Innovative and Analytical Leader | Planning Maestro | Campaign Connector
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A lot of people think that esports is just junk food and Redbull in between bouts of Door Dash, but top level competitors will reinforce that if you actually want to be successful you have to treat esports like any other competitive environment - measured and purposeful practice regiments and a sharpening of all tools available to players. Diet and sleep are some of the main weapons people have at being able to keep their competitive edge, and the negative side effects of a poor investment into either for sure has reflections in game performance. Long term competitors will preach the value that gym and diet can have on the ability to not burn out and treat competitive gaming like any other situation that a person would train for.

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Donald Yeo 楊武枡

Account Director, Esports
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This isn't something for gaming/esports, it is something in general that people do not observe well at times, for the long-haul competitions, prepping some bananas is one of the idea ways of sustaining better stamina for yourself and your team if anyone is hungry or need some energy boost. Avoid sugar drinks at all costs to avoid a crash.

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5 Manage your stress and emotions

Gaming can be stressful and emotional, especially if you play competitively or face challenging situations. You need to manage your stress and emotions to prevent burnout, anxiety, depression, and anger. You can use positive coping strategies, such as breathing exercises, meditation, mindfulness, humor, and social support, to calm yourself down and cope with frustration. You can also set realistic goals, celebrate your achievements, and learn from your mistakes .

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Luis ángel Iglesias Felices

Ingeniero, Empresario y Coach Certificado. Como los rascacielos, los buenos profesionales necesitan una buena base para poder llegar alto. Construye tu carrera profesional cimentándola en tu desarrollo personal.
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Sería conveniente tener en cuenta que buscar el "control" implica ya de entrada cierta tensión y presión sobre el individuo. Es mucho mejor plantearse la "gestión" del stress y de las emociones. Para ello es conveniente tener cierto grado de autoconocimiento y de formación en inteligencia emocional. Los juegos pueden ser un gran campo de test para conocer que grado de gestión emocional desarrollamos, ya que si ciertas emociones como la ira, la vergüenza o el miedo hacen acto de presencia de forma que nos incomoden o nos hagan sentir que perdemos ese control que supuestamente buscamos, puede ser un indicador de que necesitamos tomar acción respecto a nuestra formación en gestión emocional y/o desarrollo personal.

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6 Seek professional help if needed

Sometimes, you may experience serious or persistent injuries or problems that require professional help. You should not ignore or self-treat any signs of inflammation, numbness, tingling, weakness, or pain in your hands, wrists, arms, neck, or back, as they may indicate conditions such as carpal tunnel syndrome, tendinitis, or nerve compression. You should also seek counseling or therapy if you struggle with mental health issues, such as addiction, depression, or anxiety. A qualified doctor, therapist, or coach can help you diagnose, treat, and prevent further complications.

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Donald Yeo 楊武枡

Account Director, Esports
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As soon as you feel any pains or aches in your neck, wrist, shoulders etc. or blurriness of vision, it is best to seek professional help immediately to avoid any further deterioration of your current condition. Same goes for any health/mental issues in general, it is best treated in the early stages.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Marvin Santos

Asistente Administrativo Contable en Suplidores de Biomasa S.A. de C.V. El Salvador
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En primer lugar, siempre calienta antes de comenzar. No subestimes el poder de unos buenos estiramientos para preparar tus músculos. Mantén un equipo adecuado y asegúrate de que esté en buen estado. Unos zapatos bien amortiguados y el equipo de protección adecuado pueden marcar la diferencia. Además, escucha a tu cuerpo. Si sientes alguna molestia, no ignores las se?ales. Descansar y permitir que tu cuerpo se recupere es fundamental. La fuerza y el equilibrio son tus mejores amigos. Incorpora ejercicios que fortalezcan los músculos alrededor de las áreas propensas a lesiones. Una buena técnica no solo mejora tu rendimiento, sino que también reduce el riesgo de lesiones. Finalmente, el descanso es tan importante como el entrenamiento.

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Benoit Spacher ツ

Global Account Manager Secteur Public (SOFTEAM marque de Docaposte)
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L'Esport a beaucoup à apprendre du monde de l'industrie, en particulier la médecine du travail sur les TMS (trouble musculo squelettiques). La répétitivité des gestes rappelle les cha?nes d'assemblage automobile, des gestes répétés et répétés à l'identique, comme des combinaisons sur des manettes avec les risques associés pour le canal carpien. Anticiper les TMS et les traiter, optimiser l'ergonomie de l'environnement de jeu vient mécaniquement augmenter la durabilité des joueurs et leur performance.

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How can you prevent injury while gaming?

1

2

3

4

5

6

7

1 Warm up before playing

2 Adjust your posture and equipment

3 Take breaks and hydrate

4 Balance your diet and sleep

5 Manage your stress and emotions

6 Seek professional help if needed

7 Here’s what else to consider

Esports

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How can you prevent injury while gaming?

1

2

3

4

5

6

7

1 Warm up before playing

2 Adjust your posture and equipment

3 Take breaks and hydrate

4 Balance your diet and sleep

5 Manage your stress and emotions

6 Seek professional help if needed

7 Here’s what else to consider

Esports

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