Dr. Hwu
@HPforGamers
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"The Esports Physical Therapist" | Founder of 1HP | I teach gamers, desk workers, artists and programmers how to fix wrist pain and stay healthy
Get Free Guide for Wrist Pain:
Joined May 2011
2022 Year in Review. Another recap for the year of all of the support we provided to the esports / gaming community. Will be adding lessons from this past year as a thread :).
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Since starting in esports 7 years ago I've treated 750+ gaming injuries . A majority of the injuries are at the wrist / hand (~60%). Here are the 5 things you need to know:.
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For all my low sens shoulder aimers. Some specificity to your warm up 🤗
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If you spam deathmatch or aim training, . your hands have probably felt sore before. Try these 👇🏻
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Did tapemaxxing help Zmjjkk with his aim?. I'm a Physical Therapist who has worked in esports for the past 8+ yrs (worked with 20+ VCT Pros this season). and was CKTP certified for the first 5 yrs as a PT. Let me provide some clarity since I’ve been getting a few questions about
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High APMs when you’re use the controller (whether it be analog stick or buttons) can often lead to overuse of the thumb. if you’ve felt some discomfort at the muscles of your thumb - try these 👍🏻🎮. #1hpwristhand
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@issa Let me help you :) I just helped another pro albeit a different title return from ganglion cyst and return to full level of play.
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Is this the greatest mouse grip of all time?. Donk, M0nesy, Zywoo, Twistzz all use a form of this grip. Let’s break this down from a biomechanical and performance perspective
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My Cheat Sheet for Better Gaming Posture. 1. Chest up.2. Chin Tucked.3. Shoulderblades back/slightlyup.4. Neutral Low Back.5. Supported Feet
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Warm up for your games pt2. Then cool down with some massage and stretches
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ZmjjKK @zmjjkk is an absolute beast but has a really unique monitor setup and aiming habit…. Pro posture check 😀
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Been seeing a lot more pinky sided wrist pain issues lately. Heres a quick guide for anyone
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Saturday is for gaming - but it is also for stretching after you are done 😘
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I have been analyzing mouse grips for the past few years and just found out something interesting. For Arm aimers who are more internally rotated (θe angle is larger). The mouse is tilted to compensate for changes in aim path. Let me explain
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1⃣ Look at the 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
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If you have pinky sided wrist pain, try these!. Share to save a wrist 🙏🏻👊🏻
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I asked @benjyfishy to send me pictures of his posture & ergonomics. Also smart gamer challenge 👀
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Check out this mouse grip. This is Michel (ewjerkz). and this is how I helped him go from:. 2 Hours of CS causing 5/10 pain for his wrist & shoulder to. Playing 9+ hrs daily with no problems in 5 weeks. A thread on how to approach wrist & hand pain with gaming (without having to
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CLAW GRIP MEGATHREAD. Everything you need to know in one place🧵
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2⃣ Muscle Endurance is🔑:Gamers needenough 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 ✅
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Since the beginning of the season - those in @GZCharge who have wanted to lose weight have collectively lost a total of. 1. 68.28 Lbs.2. 19.55% Bodyfat %. Hard work pays off.
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This is how I helped @hollowFPS FIX HIS wrist pain in 6 weeks. He was able to go from only being able to play 3 hrs with 7/10 pain to >6+ hours with no pain in 6 weeks. Tap in.
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Earlier this year I posted a questionnaire for the FN community to better understand pain patterns & regions. It was consistent with what I have found working with quite a few competitive players. Here are the results of the questionnaire/programs . 1/.
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4⃣ Sleep 💤💤: The foundation of performance which affects every part of our physiology. Aiming for >7.5 hrs of sleep per night and keeping a consistent schedule can help to ensure you are recovering well from the physical / mental stress of your gaming sessions.
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@issa Have reached out a couple times - can help you resolve the pain, despite its chronicity. Lmk.
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5⃣ Understanding Pain: Pain is not a reflection of the state of the tissues. Its about protection. Understanding some pain is normal while others are indicators of the needs to make a change is important. Know pain, know gain.
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3⃣ 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.
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For all my claw grippers . And because I just posted about it yesterday
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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
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@xKanaa From our treatment data and surveys the next highest prevalence was . Lower back, followed by neck shoulder.
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Hey gamers, . this is your monthly reminder that is NOT carpal tunnel syndrome. It is almost never carpal tunnel syndrome. It is almost always a form form of tendinopathy. Thanks.
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Over the past 8 years we have treated 2500+ gaming injuries. This is really how you *actually* prevent carpal tunnel syndrome and tendon pathology for gamers. A thread backed by science 🧵, sharing my work with @Matty_OW as an example.
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MVP inside and outside of the game @Kuavo put in so much work on his physical health over the season. Ya deserve the win kylo. Off-season bout to go even more crazy 🔥🔥.
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Sticking with the theme for this week - Here is our cheat sheet on posture :)
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How does claw grip affect your wrist and hand?. Claw grip is one of the most popular grips in the FPS community and we’re often asked whether the grip needs to be changed to prevent wrist pain. Sum Science 🧐
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If you want to work in esports - don't blindly accept offers. Assess the organization to see where their true values lie. Look into their decisions - not what they say. It can tell you alot about what type of brand they are trying to build and how you will be fitting in.
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Wrist position matters w/ controllers. Neutral is 👑. Poor length tension relationships, tendon shear stress, jt irritation.
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Dear CLG,. Thank you for an amazing 2 years.Thank you for the great relationships .Thank you for giving me the opportunity to .Impact the health and lives of young professionals.Thank you for everything. “You can change the players, but the faith remains”.❤️#CLGFAM.
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Since starting in esports 8 years ago I've treated 1000+ gaming injuries . A majority of the injuries are at the wrist / hand (~60%) . Here are the 5 things you need to know:.
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"You have carpal tunnel syndrome" 🎮. This is what many doctors tell gamers who go see them. Wrist pain is very rarely carpal tunnel syndrome for gamers and here is why🕵️🧐
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Share this to save a back . I’m practicing piece control hue hue hue
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@CORPSE_alt I am so disappointed in how someone was told by a medical professional they will have pain for the rest of their life. That is not the belief we want to create in our patients and who we work with. It can lead to more chronic issues and is 100% NOT TRUE. YOU CANNOT PREDICT.
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Gm gamers this is your weekly reminder to warm-up. And here is a routine ✌🏻
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Tag someone doing degen gamer hours 😈. Try these though, your back will feel amazing
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Your hands will feel great after this I promise 🎮🙏🏻. 1 minute stretching routine you can do right now at your desk / chair. Repeat to feel reborn
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No gaming posture is inherently harmful…. provided we have the robustness (capacity) to handle the posture
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Another one for the lower back - I’ll do another 3 and move onto a different region. Don’t let them charge you
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7 of the best exercises and stretches backed by science and anatomy. Every gamer needs to watch this to learn a little more about why we focus on ENDURANCE exercise and how stretching is helpful but not the main focus.
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We launched the new version of our "Gaming Wrist Pain Guides" 3 Weeks ago. On this page we have links to different cheat sheets based on the pain region gamers are dealing with. I collected some of the data of the individuals who actually requested a cheat sheet. Here's some
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1HP Pro Case Studies!.GAME: VALORANT. @RossyUA was agreeable to sharing some details about how I helped him with his wrist pain case! (Image of the pain region). If you are a valorant player and have pain in this region, this might help you :). /1
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Exercise doesn’t have to be going to gym, going outside to run. Ultimately what is beneficial is increasing our physical activity. If starting an exercise program seems a bit far or difficult for you right now 🧵. Here are a few ways you can adopt a “movement lifestyle” 🎮🤸♂️.
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If you have some Low back discomfort after gaming these can help
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Good morning gamers . This is your weekly reminder to go on a morning walk. It will help with your sleep, cognitive function and overall mood / alertness / productivity. Here's why🚶🏻🌞.
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If you have neck stiffness or headaches as a gamer this will help 🙂. Tag someone who gives you a headache 🤕
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@LiquidRiversan @benjyfishy Hey benjy would be happy to help you come up with a routine that would fit to your schedule and what you are dealing with right now :). Shoot me a dm.
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2021 Year in Review. Our yearly recap of all of the support we provided to the esports / gaming community. So proud of what we have all accomplished this year as a team. Esports Medicine & Performance📈.
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Being short makes you better at games and gives you faster reaction time?. There’s actually some truth to this. But does reaction time really matter? . Let’s SCIENCE THIS UP
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Hi gamers. If you have a foam roller try this series of exercises . K love u bye
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FIX YO NERD NECK. Took me awhile but here is my 9 minute nerd neck walkthrough. We start by answering the question: Is nerd neck inherently bad for you? using some science. If you have ever had any discomfort in the neck while gaming this is 4 u🤘.
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Merry Christmas everyone 🎄 . Stay healthy and enjoy the xmas grind 🎅
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2020 Year in Review. A recap of some of our work over the past year and some interesting statistics from our caseload & experience. Looking forward to 2021 and some exciting projects to help you all play more and hurt less.
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Unlock those shoulders everyone . I promise your aim will feel more crisp after
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If you don’t warm up for gaming - . Try this, I promise you’ll feel different
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Coaches of esports - remember you are more than strategic support and guidance for your players. In many cases (at this point of the industry) there is limited support staff so sensitivity to your players mental / emotional state is important. 1/.
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Kinesiotaping has been quite popular for the past decade as it is regularly seen on shoulders, wrists, knees, back, etc. with every sports you can think of. And the number one question is. What does it actually do? So let me quickly provide what we know with the current
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Going to try something this year - This is going to be a yearlong thread with development, wellness and performance tips for gamers. 1HP 2020 Tips. 📌.
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@c4Lypso_ @ANDROIDX23 Exercises based on region you feel your pain or discomfort specific to gaming. 1/.
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1/ 1HP Case Study.-League of Legends Academy Player.-Experienced weakness and discomfort after 7-8 games of league. 1-2/10.-Reported it would affect his performance, associated fear with wrist movements in game.-Wanted to also get back to climbing
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@CORPSE_alt THIS WITH A NERVE CONDUCTION STUDY. Truly saddened you were told this and again. i hope you can seek out a second opinion or reach out to someone who will identify both SOURCE and CAUSE of the issue.
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