health

[raven kraken]

where can i find some routines for gamers

[cerulean socket]

https://youtube.com/@1HP

[cerulean socket]

that

i think

For those am i supposed to do all the exercises in a row or throughout the day, or a different exercise each day

[quiet oak]

its fine nothing happened

[open ivy]

https://youtube.com/playlist?list=PLcfMAtSMnESdA2oOZANTLL8IlEcQtVEWs

VINS already linked our channel but here is the specific list of 28 dif routines for different body regions 🙂

[raven kraken]

kk

[thorn matrix]

you can do them whever you like but I would do them daily, how you break it up is up to you though

[summer trout]

Can moving ur arm too fast when trying to perform an explosive flick cause rotator cuff tendonitis/my right shoulder blade to hurt?

[mental tulip]

it’s likely you have been causing your shoulder to get inflamed overtime by regular abuse via gaming without proper care and this is just sorta the final straw or is really exacerbating it

[thorn matrix]

I would tend to agree! Your rotator cuff is responsible for large amplitude movements of the arm, and likely you have been overusing it for a while and that big movement was what made you notice it!

[brave depot]

hey, recently my right hand has been weak after a week of constant mouse use, from what I can tell there's no tingling but there are some quick flashes of pain on the pinky side of my palm. but mainly my problem is how weak my hand has been recently. Is this carpal tunnel or tendinopathy? How do i fix this?

[winged burrow]

https://drive.google.com/file/d/1JKKSBWXHM-V5C9gMhVFWQgsHwVLcVMgb/view

You can also get finger stretcher

Been using them for like a month now

I have mild carpal tunnel

[brave depot]

do you just do as many of these as much as you can throughout the day after finishing the initial set?

[brave depot]

also does it ever get fully treated?

[winged burrow]

I been having it for years

But when I do these things, it does decrease the pain. Sometimes I don’t even feel it but I know it’s there if that makes sense

It comes out mostly when I don’t do these things to prevent it

[brave depot]

does the weakness ever go away?

[winged burrow]

For me, the damage is there. Pretty sure mine is permanent but it’s also not consistent

So take care of yourself

[violet swan]

How can you dammage your wrist from such tasks?

If you warm up before , is there any risk of injuries

?

[brave depot]

also, i understand that doing each routine takes around 5 min each. After doing these, do you also do them throughout the day?

[winged burrow]

I actually got carpal tunnel before I aim trained (I have played fps for many years)

[winged burrow]

Stretch for 5 min and then I use the finger stretchers throughout the day

[brave depot]

thanks!

[molten charm]

dry eyes 😦

[thorn matrix]

Hey man I'd recommend checking out this video where we get into the science behind carpal tunnel. https://youtu.be/s1Q1TwogTps

[thorn matrix]

Weakness is an early sign of nerve compression but that doesn't necessarily mean the nerve is being compressed at the carpal tunnel. Thoracic outlet syndrome is way more common in the gamers that we treat. I'd recommend getting a free consult here https://1-hp.org/game-without-pain-ca/

[thorn matrix]

Hey I'd be curious to know what symptoms you're having?

[cedar topaz]

I have a weird problem where i've went to the doctor about it and they aren't concerened at all and think it's just muscle pain or something. I've had a weird issue with my shoulder where it's not like pain but like lack of tension i guess you could put it and sometimes it is pain like but nothing over a 2 or 3 in pain. Whenever i play games at my pc now if i tense much or at all my hand goes like really red and changes colour completely and since i've had this issue i've been losing some sensation in my hand primarily my pinky and ring finger. Im looking for advice if i should ask the doctor to test more or if this is something that will go away with time. I have currently been like this for between 1-2 weeks.

[surreal orbit]

If it's causing you functional issues, and there's a change in sensation and bloodflow, then it's definitely worth following up on! Are you in the US, or elsewhere? Because if you're in the US, you can get a PT evaluation without having to go back to the doctor, and some of the clinical testing PTs do might be able to give you a clearer picture of what's going on.

[winged burrow]

As of RN, my wrist feels always crackly and popping noises with intense movements or if I just force a crack it always happens. Long period of gameplay or if I don’t stretch (medium periods) then my wrist starts to feel stiff and I start to feel tingling pains

[cedar topaz]

i live in the UK so none of the US stuff would help me tbh just i just went on monday seems like a waste of time to go back so soon

[surreal orbit]

Obviously, I can't give any kind of diagnosis over Discord, and I really do encourage you to keep a thorough record of your symptoms and let your doctor know about them (e.g. how long it takes your symptoms to start, how long they last, what they area, the date/time they occurred). I still recommend getting in to see a physio, honestly, because that clinical testing is really useful for diagnosing conditions with these kinds of symptoms.

There's a few conditions we see pretty commonly in esports that affect the whole arm/hand. Most of the time, if they're musculoskeletal, they either have to do with trigger points or thoracic outlet syndrome. You might find this helpful to learn a bit more about what that is, especially starting at the 9:45 mark: https://www.youtube.com/watch?v=G7EAUBniHwc

[eternal dirge]

So something I always see on the internet is that people with ADHD seem to be benefitted by their ADHD and making them perform really well

What I never see on any online resources is the inverse, that being ADHD affecting online gameplay

Which leads me to ask, can the inverse be true?

[thorn matrix]

Hmm those symptoms aren't exclusive to carpal tunnel but I can't really diagnose over discord. The tingles sound like nerve compression but that could be tied to the infamation of the tendons. I'd recommend you get a free consult https://1-hp.org/game-without-pain-ca/

[winged burrow]

Interesting, okay thanks!

[molten charm]

anything i can do against computer vision syndrome

[hot dirge]

literally same problem and it only happens when i practice on kovaak. just 5 mins into practicing my eyes are watery and burning so much idk why

[molten charm]

Yea mine starting to burn too

[mental tulip]

this may sound odd and/or obvious but make sure you’re actually blinking lol sometimes i focus so hard i don’t blink at all for a scenario (or a few) and my eyes naturally start tearing up (and burning from drying) to keep themselves from fully drying

[open ivy]

Definitely a very common problem. Here are a few things that could be beneficial

1. Zoom out and evaluate the lighting in the room. With dim lighting our eyes can become fatigued more quickly leading some of the symptoms you guys might experience.

2. Taking regular breaks during sessions which involve more rapid or straining eye movements (kovaaks / aim labs) as there are more overall stimuli over a shorter period of time. 20 / 20 / 20 rule has been referenced a few times but every 20 minutes looking at something 20 ft away for 20 seconds.

3. The eyes are controlled by a set of muscles, and like any other muscles in the body they can get fatigued. Performing some eye exercises occasionally could be helpful in maintaining extended periods of focus

Here is a resource that could be beneficial:
https://www.youtube.com/watch?v=iVb4vUp70zY&pp=ygUNZXllIGV4ZXJjaXNlcw%3D%3D

[wispy silo]

oo i have a good video like that but for aiming
https://www.youtube.com/watch?v=uhr_XISRfO4

[woven trail]

Does anyone here use Whoop?

[small torrent]

Is it ok to play with the monitor 2-4 inches away from your eyes? I've been trying to play this way for a while now and the problem is that I can't go back to normal playstyle with my monitor an arm away from my eyes because it makes me feel dizzy and not focused on the game

[rotund mural]

Anyone know what this is called it used to be a lot worse but I haven’t been playing much so it’s gone down a lot it would sometimes be really painful to hold a mouse

The second row is back when it was much worse

The skin feels softer there

[violet swan]

does anyone have issues with fatigue? its like no matter the quality of sleep i get i am always exhausted

even from little tasks

[small torrent]

maybe its low vitamins

[violet swan]

will try that

[violet swan]

When I aim train , my arm burns compared to lifting weights is it normal is it a sign of aim progress??

[small torrent]

no bro

thats bad u dont want your arm to be tired

take breaks within scenarios if you felt that your arm was burning

and it is not sign of aim progress if you continue playing with arm fatigue it may result to an injury

buy an arm sleeve

yes

it also reduces friction

skypad is good for skypad mousepad

good

and u still have redness?

maybe its because of the table edge

eh ig ur fine

its ok

i also get some redness in my arm when i play on a textured and rough mousepad without sleeve

probably its just a way your skin getting used to the surface or smth

idk

if its not hurting then ur good

ofc it will

all good bro

[woven trail]

sounds like posture issue. your desk might be too high or too low so you use all your strength to force your arm to the desk's height.

[copper basin]

Upper back hurts seemingly all of a sudden after waking up (didn't sleep for long). I know my posture maybe isn't always great, but I'm wondering how I would ease the pain, if it's different to lower back pain I experience very occasionally.

[hexed aurora]

best stretching exercise for 2 hours per day training session and when to do it.
Note: i will probably be dividing those 2 hrs like 1 hr per session so basically 2 session of an hr of pure training

[thorn matrix]

Hmm may just be dry skin combine with holding the mouse for long periods. Do you use moisturizer on your hands?

[rotund mural]

Only time really is when I’m putting cream on my face so I rub it in my hand

[thorn matrix]

If your elbow is contacting the desk it could be rubbing the skin which can make it turn red like that. I would try to place some kind of pad or towel under the elbow to see if that helps. If not you may have some kind of rash and should check with a dermatologist.

[thorn matrix]

When you aim train you are consistently using your muscles for long periods of time, this requires muscular endurance which is a little different than strength.
endurance = low weight many reps
Strength = high weight lower reps

you can train endurance of the elbows by doing biceps curls and triceps extensions with lower weight and higher reps. this will help your muscles handle the aim training and ultimatly let you perform better for longer

[thorn matrix]

Gotcha, yeah maybe look into getting a dedicated hand cream!

[rotund mural]

Any Recommendations?

[thorn matrix]

I can't diagnose over discord and you should see a doctor irl, but usually upper back pain in gamers is related to weakness of the muscles around the shoulder blades. doing rows in the gym can help with building the endurance of those muscles!

[thorn matrix]

Are you asking for a stretching routine or sharing one? I didn't see a link so just curious!

[thorn matrix]

this stuff is pretty great https://www.amazon.com/Eucerin-Advanced-Repair-Hand-Cream/dp/B076FYJXGN/ref=asc_df_B076FYJXGN/?tag=hyprod-20&linkCode=df0&hvadid=312149215840&hvpos=&hvnetw=g&hvrand=12247736825450617515&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030999&hvtargid=pla-527068924771&psc=1&tag=&ref=&adgrpid=64854373351&hvpone=&hvptwo=&hvadid=312149215840&hvpos=&hvnetw=g&hvrand=12247736825450617515&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030999&hvtargid=pla-527068924771

[rotund mural]

Might get it then ty for the help as well

[grizzled temple]

Hey umm I have a foot cramp every time I walk why is that?

[candid bloom]

lack of electrolytes

drink sum water with salt

add like a pinch

[open ivy]

There are a few potential contributors to this and there would likely have to be some more in depth exploration (medical evaluation) to determine the underlying cause.

Would depend on when you feel the cramp, begining, middle or end of walking. Is it after you are sitting? Are there any other symptoms?

Generally a few things you could do to help

1. Before you get up to walk, pump your ankles a bit, perform some ankle circles

2. Do some calf raise and foot exercises to strengthen your foot and ankle muscles. Cramps can occur if there is generalized weakness. (Calf Raises, Ankle Circles, Single Leg Balance, Towel Curls, etc.)

3. Of course hydration as centrac mentioned can be helpful as well.

[grizzled temple]

Ok thanks a lot !

[wraith mesa]

i can't fall asleep

i've laid in bed for 2 hours no phone no lights no sounds

i've had this for the past 3 days where it just seems impossible to fall asleep

should i go to a doctor about this

[pallid mural]

are u sedentary all day or most of it?

that could be a reason

try to make yourself tired by working out or exhausting your mind

during the day

so at the end of it u are already tired and ready to sleep(more like wanting to sleep )

[violet swan]

Right , so if I play valorant with a tired arm it wont do any good?

[rotund mural]

Do I have to be worried about this or is it fine?

[wooden storm]

what are we supposed to see

[open ivy]

Definitely what @pallid mural asked - there are likely alot of potential reasons why someone might be dealing with some insomnia.

1. Stress / Anxiety - one of the most common contributors to sleep related issues. This is definitely not directly within our scope - would lean more on @spark jewel for some quick strategies to reduce stress or rumination. My go to is often breathing or journaling so that I can confront what I am stressed about to better process it

2. General activity levels as @pallid mural asked. Exercising, morning sunlight and consistent schedule allows for us to increase our sleep drive throughout the day (mediated by adenosine among other hormones) If you exercise it also ensures our body needs more sleep to faciliate recovery from the increased amount of activity so doing some exercise can be beneficial

3. Consistent schedule + light in the morning. As I mentioned above these directly impact our sleep drive and our body clock (circadian rhythm). If you make it a consistent habit to get outside each day for sunlight and to get some activity with a CONSISTENT WAKE AND BED TIME this is one of the best ways to ensure you will be sleepy by bed time (and of course doing what you have already done which is avoid increased stimulation during bed time - no phone)

[open ivy]

Is there pain?

[rotund mural]

This is the same area where it is @open ivy

I took a break for a few weeks cos it looked really red and it even ended up hurting badly at one point

But even after little use back from a break that area turns red fast

[open ivy]

We can't offer medical advice here and would recommend you setup a free consultation with us however

There are several things that could be leading to pain in that area

1. tendon which controls flexion of the finger
2. instrinsic hand muscles which also control finger movement (side to side and flexion [when you click the mouse you flex your finger])

Generally I would look to do some stretches and endurance exercises to target that area

https://1-hp.org/gaming-wrist-pain/ - I would select the finger pain for some basic exercises.

Again a consultation is probably best though to identify if there are any other contributors, and any other symptoms you might be feeling

https://1-hp.org/game-without-pain-ca/ if you do want to set something up

[rotund mural]

Alr ty I’ll look into it later as I can’t even really play cos of it, but just doing something atm

[pastel kraken]

i have pain in my lower and shoulder when aim training what could cause this?

[old oriole]

im getting pain in my shoulders from playing would this probably most likely be a posture issue or chair/desk height issue?

[glossy chasm]

How can i find an good ergonomic mouse for myself? i used the viper ultimate before but with time my finger ancles hurt when i hold this mouse
so i went back to my razer naga which is heavier but i like light mice more for gaming, is there a guide por tool to find a mouse that suits me?

[small owl]

Eloshapes

Try to find mice with similar shape but lighter

Or u can ask in #peripherals for mice similar shape to naga bcz they're better at that stuff @glossy chasm

[glossy chasm]

how do i know what "shape" the naga has? where can i find how it is called?

[small owl]

Eloshapes website

Idk which naga y have

https://www.eloshapes.com/

[glacial spear]

hey i just realised after a longer break and some personal struggles that i grap my mouse wrong (i realised this after 3 days of normal training) and now i got some hand/wrist pain on the pinky site of my right hand anthing i can do to fix this (beside daily stretches/strenghting)? @open ivy

[open ivy]

Hey Daniel! Did you mean lower back?

For the shoulder it depends on where you feel it but what we have seen commonly is..

1. Irritation of the upper trap muscle as it compenastes for a weaker rotator cuff from the external rotation that is performed when we flick right.

2. Another one is actual irritation of the rotator cuff tendons due to poor overall endurance.

Here is a routine for both the low back and shoulder you can try
https://youtu.be/dvAv01gvd2U - low back
https://www.youtube.com/watch?v=rjMu52XEX0I&t=16s - shoulder

If you need extra guidance please feel free to sign up for our free consult

[open ivy]

This is a good question and similar to my response to Daniel. It CAN be a posture / ergonomic issue as you mentioned as it can influence how your shoulder / arm are positioned. Ultimately we would have to assess your setup to see if what you are doing is leading to increased usage of the muscles in your shoulder and how it might be leading to some increased stress.

It would depend on where you are feeling it but the two most common places are in my response to Daniel - I would see if the exercises are helpful for you but also check out our resources on gaming ergonomics to setup appropriately for the PC

https://www.youtube.com/watch?v=kTGPJd3rX-w

[open ivy]

So I actually cover this alot in my gaming ergonomics 101 series

https://youtube.com/playlist?list=PLcfMAtSMnEScfIdR9jtGMLEVfY8rW7Z9H

The specific videos to check out are these

https://youtu.be/rltpaDmBoSQ how your mouse affects wrist pain
https://youtu.be/17E8uZVKebQ How to find an appropriate mouse

The TL DW is - the mouse size, shape, weight, sensitivity, grip can all influence the stress on your wrist and hand muscles. If you understand what muscles are being utilized on a frequent bases you can exercise those muscles to build endurance to allow you to use any mouse, at any sense with any grip to play without pain

So my typical recommendation is - choose the mouse that you really enjoy the most and just adopt some better habits around gaming

1. Perform some of the routines we've recommended (posted a few times, lmk if you want me to repost)
2. Take regular breaks to stretch and allow for recovery

[open ivy]

Hey there - So if you actually see my last response regarding ergonomics and its contribution to physical stress on the muscles and hand.. it answers this question

I would check out the video to get a better understanding as to why daily stretches / strengthening is the best overall solution and that it takes some time for the tissues to adapt and physiologically improve in strength / endurance (2-3 weeks for nervous system changes, 4-6 for strength & endurance)

[glacial spear]

Thx u a lot yeah.
i think Overall going on a full 2h training after a long break wasn't the best idea.

[chilly anvil]

doing a fundamentals, about 16 minutes in and its all tracking. however my tracking is really shit now and my movement is much less smooth then usual. My wrist and hand feel a little fried

should i continue the playlist or give it some rest

[copper arrow]

guys i have a problem since like 1 week my hand is really shaking on micro adjustments that has never been an issue for me my aim was always really smooth i dont know why it started happening, could this be an health issue ?

[glossy chasm]

what can i do to get more aware and focused for gaming? it feels like i take way too long in competitive games to process and take the right actions for example firing my weapon
when an enemy crosses the corner he can move like 3 meter and shoot me down before i fire my first bullet, especially as i try to ick up the awp for csgo speed is essential and this is lacking rn
is this a health thing or mental thing?

[glossy chasm]

in other words i try to automate skills like aiming and shooting without thinking too much about it bc thinking takes time in these situations

[mossy isle]

Idk if I am doing a good job and should fight through the pain or if I should change something

[latent cedar]

Your body is obviously not fully adapted to the position you are now putting it in so you are uncomfortable

[subtle beacon]

how do i stop my hands from sweating so much when aim training?

[grand palm]

Stopped aim training 3 times now because of this, took very long breaks but the issue always comes back
Aiming hand's wrist (right) hurts because of tensing, I try to tense as little as possible but it still hurts, pain always comes back when I try aim training and goes away when I stop doing it
First time I got this it looked like a ganglion cyst (self-diagnose), and now I think I can see it forming again
I do warm-up my wrist before doing anything that involves some strain on it (working out / aim training) with basic rotations and flexing

[steel monolith]

@thorn matrix hello I was wonder if you had stretch’s or workout i could do for my upper shoulder blade I been have weird pain for a while now

[rocky osprey]

@steel monolith IANAD, but I would not stretch or exercise until the pain subsides. Then you might consider some light resistance bands. I use them at my desk at work for ~5 minutes in the morning. It helps me wake up and will also strengthen some of the stabilizing muscles used in your mouse movement.

[abstract girder]

@thorn matrix someone told me I should ask you for exercises for forward hand posture since my elbow is not in line with my should joint my tendons are overused

[surreal orbit]

Yep! We've got a couple good shoulder-focused exercises. A lot of times, even when you're feeling tightness in the shoulderblades, it doesn't just need to be stretched. Often, that tightness is occurring because the muscle is week, underused, or under tension. Exercises to improve strength and control can really help with that, like these:
https://www.youtube.com/watch?v=rjMu52XEX0I&t=1s

https://www.youtube.com/watch?v=VdBG_A62Wcs

https://www.youtube.com/watch?v=sPgal6aPy0Y

I'm also a big fan of foam rollers to help decrease tightness in that region, but you could also use a theracane like this: https://www.amazon.com/Thera-Cane-JMAS5000-Massager/dp/B000PRMCJU

It's designed to hook over your shoulder and let you massage a tight muscle without having to contort yourself weirdly to get your hands there.

It's definitely also worth considering what your posture looks like. It can be really functional while you're playing to be leaning forward, but that will put some strain on your back and shoulders over time. If you take breaks about every 45-60 minutes, and do one or two of those shoulder exercises in the video to help as a posture reset, I'd expect things to start feeling a little better.

Resistance bands are also great for those short breaks like @rocky osprey mentioned. They're really multipurpose, and you can do everything from banded shoulder dislocates (terrible name, you don't actually dislocate your shoulder!) to shoulder external rotation to horizontal abduction exercises.

When you're having pain, as much as your instinct is to protect the area and let it rest, there are a lot of times when it's even more important to keep moving. Not hard, or forcefully, or excessively--and obviously, this applies more to things like chronic/postural injuries, I'm not suggesting you should walk on a broken foot--but preserving your range of motion, engaging the muscles, and placing tendons under appropriate load is good as a general rule.

[surreal orbit]

I'm having a hard time following what you're asking here--are you looking for something for forward head posture, or something for your shoulder/arm positioning? Or something else?

[abstract girder]

im not really sure I just have pain in my elbow tendons and forearm and I sent in a video of my posture in vodreview someone told me that its bcs my hands are too forward and not stacked under my shoulder joint

[rocky osprey]

@surreal orbit I had never heard of 1HP. Thanks for the great resources!

[surreal orbit]

Absolutely! Glad we can help

[surreal orbit]

I took a look at the video you posted, and I'm not seeing anything too terrible in terms of your hand or forearm position. It does look like you're keeping a lot of tension in your forearms, though. To be clear, I'm not telling you to relax your forearms, because that tension can be useful to maintain control and I don't know that it's actually the problem (there's not a way for me to know for sure without conducting an actual assessment, which is a little outside the scope of this channel).

Some things you could try include:
-using a tennis ball or water bottle to roll out that area when it feels tight
-endurance exercises for the forearm (we've got a pretty comprehensive playlist of options here; I'm only not recommending a specific one because I don't know enough about where your pain actually is: https://www.youtube.com/watch?v=JoedUZ4OpPY&list=PLcfMAtSMnESfTusR3S0ZH13rwktAK5ZvX)
-for more specific advice, you could schedule a free consult with us here: https://1-hp.org/game-without-pain-ca-intake/

[grand palm]

@thorn matrix Any ideas for helping my issue? sorry for the tag

[swift ice]

Ye, I don't know why this happens and it's making me feel so bad and lose hope

[steel monolith]

I do all of these at my physical therapy and I practice good posture at my chiropractor do you think it’s a pinched nerve been doing all those vids plus muscle stimulation and spin massager but still feel pain but it’s been 3 week do you think I should just go to a doctor or just wait to see if these help

[steel monolith]

The pain like a stinging pain and when I play games after like 1 game I feel it for the rest of the day no matter what but mostly feel it at a 90 degree angle

[steel monolith]

Well I don’t really feel the pain Intell I play games and it’s been like 4 weeks

[surreal orbit]

If you're already seeing a physical therapist, you should absolutely let them know that you're not seeing improvement and you're continuing to have pain. They'd be the best-equipped to modify what you're doing to help.

[steel monolith]

kk thanks

[wild rapids]

Something that helped me was trying to drinks lots of liquids, and trying to eat more.

[glacial spear]

Hello,

I started training again last week after a long break (Personal reasons) with no training ans no stretches/strengthning exercises. I started directly with my 2h that i do usally. The day after (last thuseday) i started having wrist pain (and now overall a weak wrist (shaky grip etc.) I am currently doing the 9 min wrist warrior routine (daily) from 1hp and i use gel (diclofenac forte 2,32%) any advice what i can do? Also should i rest until its healed? @surreal orbit

[open ivy]

Hey there!

It is likely you irritated the tendons in your wrist and hand. It sounds like you have already begun targeting the areas you need to with the general routine. If you want a bit more of a specific recommendation of exercises and stretches, check out this page.

https://1-hp.org/gaming-wrist-pain/

https://youtube.com/playlist?list=PLcfMAtSMnESdA2oOZANTLL8IlEcQtVEWs
This playlist also has more general routines which can be helpful.

You do not have to fully rest while you are dealing with this pain BUT you should reduce the overall amount of time you are playing. A general recommendation we make is to cut it down to 35-50% of the time playing 30-60 minutes for you and allow for more of a rest between scenarios to ensure you are not aggravating your wrist

-for more specific advice, you could schedule a free consult with us here: https://1-hp.org/game-without-pain-ca-intake/

[glacial spear]

Thx u so much

[glacial spear]

❤️

[fallow sundial]

hi guys, im gonna tell us my story approximately 4 months ago, while playing soccer, I fell on my hand, and since then I have been feeling pain in the area of my wrist that I'm showing in the image. When I make movements to the right, although I must clarify that this pain has been decreasing over the months, now I have stopped improving. This also affects my gaming. For example, when I play a Kovaak's routine, my wrist becomes tense, and it hurts to continue with other scenarios or carry on with my normal life, such as lifting weights, writing, etc. I wanted to know how I could improve this situation that I'm suffering from and what tips or other recommendations you have for me? In addition to icing it every approximately 4 hours and using some anti-inflammatory medication. Thank you.

[slate wasp]

did you go to the doctor cause it could either be fracture or a joint sprain that couldve happend

[pulsar niche]

full rest wont work past a certain point, and if basic day tasks cause pain including lifting its best you go to a physiotherapist where they can give you a rehab plan

did you go to a doctor after the fall? no ct scan or anything?

[median heath]

Whenever i get into a gunfight my arms - chest tens up, is there a way to lessen that?

[boreal spoke]

hi I just started going to gym, but a bit lost

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

I found this routine that I'm planing on doing

just want some thoughts on this routine

mostly just on the exercise

[candid bloom]

looks fine

more volume than i would like

Make sure you train at a high RPE

[boreal spoke]

I'll try to once I get my form down

[candid bloom]

👍

[fallow sundial]

yes i did, the doctor said that my wrist had a little bit of excesive liquid, and like to full rest and apply ice

[slate wasp]

OH DAM

thats not good

[fallow sundial]

:c

[slate wasp]

just rest alot more please be carefull

[fallow sundial]

ty bro, i should rest more, but I feel like im getting stuck in the same place

[pulsar niche]

again like i said full rest does nothing after a certain point

go to a physio or check the 1hp pin and do the exercises so you can condition your wrist/forearm

you can full rest for years and progress nowhere

[fallow sundial]

do you recommend stretches or endurance exercises for me?

[fallow sundial]

right

[pulsar niche]

check the first pin from this channel

[fallow sundial]

ok ty bro

[pulsar niche]

and i cant recommend anything since im not qualified for that

with caution you can do the exercises, some pain and discomfort in some cases can even be expected but it should never get worse

or go to a physio up to you

[thorn matrix]

This guy is on it! Yeah we would recommend checking out this protocol first. Tendons need to be loaded to heal properly, and in the absence of a sprain or fracture that's the most likely cause of your pain and decreased coordination. https://1-hp.org/wrist-extensor-protocol-ulnar-bias/

[thorn matrix]

I would makesure you're doing a lot of doorway stretching before and after you play. And maybe some breathing exercises to help regulate your nervous system so you aren't so tense.

could be tendonitis but I can't diagnose here, if you are interested in a consult check this out. https://1-hp.org/game-without-pain-ca/

[median heath]

What breathing exercises would you suggest?

[thorn matrix]

https://www.youtube.com/watch?v=VXImDkgfwFk&ab_channel=1HP

[median heath]

ty

[fallow sundial]

how often do you recommend doing the stretches? And the dumbbell exercises?

[thorn matrix]

Daily!

[fallow sundial]

🫡

[abstract girder]

im feeling some pain in the crease of my elbow and the scapula of my mouse arm what am I doing wrong? I was doing just fine yesterday not sure what I switched to cause it

@thorn matrix

[thorn matrix]

That depends on a lot of factors, could be posture, could be your arm mechanics, did you change your dpi?

[abstract girder]

I think its something to do with my arm mechanics

[abstract girder]

I sent a video in #vodreviews

[dusky inlet]

i’ve been suffering the backlash of previously broken wrists (couple years ago). After my injury i went through rehab and so on and ever since i got back to playing games i’ve stuck to 20-32cm*360 as sensitivity range. Lately pain came back, with a burning or pulling feeling on either side of my right wrist, to fix it i lowered my sens and now stay in a range where i don’t feel any pain (38-34cm). I’m currently using a HTS+ with a mildly aggressive claw grip (could a mouse change help?), idk if i’m taking the right course of action and really dk if there’s much i can aside the stretches i’ve been doing for the past years, i tried an ergo mouse too which was only worse as the height of it put even more strain on my wrist. In the end all/any advice would help 🙃.

[open ivy]

Hey Reyze, first off glad you were able to return to playing after your broken wrists a couple of years ago. Love that you have gone through rehab so you understand the importance of exercising.

Recent return of pain is likely associated with Demand >> Capacity. Ultimately you do not have the endurance or strength to handle the amount you are playing at and while you might be able to make changes with your ergonomics, grip etc... the underlying issue is often just the endurance of the muscles you use frequently.

I would begin to perform your exercises again and target the specific exercises.
https://1-hp.org/gaming-wrist-pain/
https://www.youtube.com/watch?v=JoedUZ4OpPY

Those are two good places to start!

For the most comprehensive plan, would def recommend you work with a PT! We're offering free consults so if you want some more individualized support go here https://1-hp.org/game-without-pain-ca/

[abstract girder]

@open ivy I have a type of tightnes/pain/discomfort in my chest musce or tendon right in the crease of my arm pit like in the curve of the outside of the pec any ideas>

like right where my chest connects arm/shoulder

[opal bloom]

I’m tired of chronic pain in the area under my thumb, and i saw this on the web, is it correct?

[dusky inlet]

Thanks for the advice going through the exercises already made me feel better, will check with a physiotherapist again and see if i can do some more. Thanks again

[glacial spear]

MY Biggest thank you wouldn't be enough i feel allready much better after 3 days of correct treatment (thx to your advice) stretching strengthing etc. much LOVE and thx again

[thorn matrix]

I wouldn't keep your forearm half on the desk like that, either get arm rests or put the whole arm on the desk.

[thorn matrix]

I'd start doing some doorway stretching for sure, you have some significantly rounded shoulders.

[thorn matrix]

That's a great way to stretch that muscle group, I'd follow the guides here to fix.

https://1-hp.org/gaming-wrist-pain/

[abstract girder]

I do them for like 30 sec 1 hold how many should i do

[open ivy]

Happy to hear this 😀😀😀

[faint oyster]

hey, I recently started aim training hard and I play 2 hours per day. In like day 5 or something I started having a pain on my elbow and it really pisses my off while I train, is there an exercise to avoid having it?

[thorn matrix]

Hey depends on where the pain in your elbow is, but doing endurance exercises is a good way to increase the endurance to handle long aim training sessions

[scarlet swift]

@thorn matrix

[thorn matrix]

Ping

[scarlet swift]

Both my arms are shaky

While I aim and while I do ur things as well

What is the cause

[thorn matrix]

Could be a lot of things, I can't really diagnose over discord but if you've changed medication recently you should talk to your doc IRL or if you think it's more from your posture and ergo setup you can book a consult with us here https://1-hp.org/game-without-pain-ca/

[scarlet swift]

Oh alright thanks!

[willow birch]

My fingers fingers feel weaker and they just hold mouse worse in general, what exercises can help me to fix it ?

https://cdn.discordapp.com/attachments/862796740472864852/1043561029759664229/togif.gif

[thorny fossil]

my index finger hurts when ever im playing tracking or pokeball senarios. by hurt, i mean a lot of presure to the tip of my finger to the point of pain. i've focused on applying as little pressure as possible borderlining releasing MB1 and this still occours. I play with a relaxed fingertip grip on a zowie EC3-C. I really don't like the idea of shooting with spacebar.

[vital spire]

Then take a break

[vital spire]

Get a ten finger grip and roll ur wrists around

And just take a break

U could like punch rice and shit too but that doesnt seem necessary imo

[willow birch]

Well ill try that. Now i will feel like im missing out alot

[vital spire]

I mean thats more of a wrist thing but ya

If it starts to hurt just take a break for like 5-10 mins

Its just like any other muscle group

[willow birch]

tried taking those breaks and it wouldnt really help tbh

before hurting it feels too weak like its barely controling mouse

and im barely controlling my fingers

[vital spire]

Sounds like some nerve damage shit

If it only happens when ur aimtraining

Well then make the connections

[willow birch]

my english is bad could u explain it more simple

"make connections" like what

and how

i also feel like some heat in my wrist

[vital spire]

Make connections to ur pain

If ur constantly in pain in all aspects of ur life

[willow birch]

yeah it happens when i train like for atleast 25 minutes

[vital spire]

Like when throwing a ball

Or just typing on ur phone sometimes

Or whatever

Then go see a doctor

[vital spire]

Depends on the type of pain id say

Like ur hand in general

Im not a doctor or antyhing

[willow birch]

it doesnt really even hurt

its like little bit of signals

[vital spire]

Elaborate?

[willow birch]

but i wouldnt say its hard pain

idk, feels like most unpainful pain

[vital spire]

If it just feels burnt out

Then youve just got low endurance

[willow birch]

how to get better endurance

[vital spire]

Train

[willow birch]

ive been doing those trainigns for like 3 weeks and things like this never

happend

before

[vital spire]

How long did usually train for

And to what degree

[willow birch]

usually 90 minutes

[vital spire]

W breaks?

With*

[willow birch]

i started as gold but now im almost full complete platinum

[willow birch]

no

[vital spire]

How often

Every day?

[willow birch]

my hand never felt any problems to do it without breaks

[willow birch]

yeah

[vital spire]

I mean aimtraining is an exercise in a way

So

If ur exercising the same muscle group everyday for 3 weeks

Without break

And without rest days

¯_(ツ)_/¯

[willow birch]

https://media.discordapp.net/attachments/986969893503127572/1106332932047638528/sunday.gif

[vital spire]

Injury is imminent

[willow birch]

damn

ill just dont do any trainings for 1 week

in blind hope

to see will anything fix

[vital spire]

Not blind hope

Just do less of it

If anything

Or take breaks

And consider the way ur training

If ur taking ur wrist to its max ROM consistently for like

30/90 minutes of ur aimtraining

Or if ur deathgripping or clicking 12cps for 30/90mins of ur aimtraining

Well then u should rethink ur methodology

[willow birch]

https://media.discordapp.net/attachments/838123229641441321/1073149493777801266/4D73EFC0-CA10-4472-965E-2E815E8AB7BE.gif

well thanks for tips

[vital spire]

Just do jiujitsu

Those cunts dont even hand fight they finger fight i swear

[willow birch]

man, my fingers are weak as fuck now, they barely listen me when im doing trainings, i will get my ass destroyed in jiujitsu ☠️

[vital spire]

Just dont lock up

Nobody wrestles in that sport

They all reach with their lead hands and dont react to wrist control

Cus they love being on their backs lol

[willow birch]

me watching the universe where i actually checked healthy tips and had breaks from training ☠️

https://tenor.com/view/miguel-o'hara-gif-5513126086566540350

[vital spire]

At the end of the day its just a game

Never sacrifice ur health for this shit

[willow birch]

well, now ill tell my friends to check health tips

[grand moth]

I get a pain in my little finger after playing for 5 hours or more

I need to rest one day to recover

It really holds me back when i aim

[vital spire]

Playing 5 hours of aimtrainers??

[grand moth]

No i mean in general 30min of practice

and then gaming

[umbral storm]

Hello, I asked before here about if it was dangerous that im feeling pain in my hand whenever i use aimlab and i've just discovered yesterday that my mouse's weight is 205gram so that's probably the reason the mouse is not good but it has a high end sensor so can i just higher the sens and keep using it or i have to change it?, I'll be thankful if anybody can answer this question.

[pallid mural]

200 seems excessive, which sens are u on right now?

if u play on low already, increasing it and checking how u feel during the week is a good plan

[umbral storm]

I'm currently using 800 Dpi with 0.4 sens in valorant

[pallid mural]

hmm.. thats considered on the high end of valo i would say

[umbral storm]

Should i make it higher when playing aim lab?

[pallid mural]

u can try 0.44 and see how u feel, however the pain can be from other things aswell

are u gripping the mouse too hard?

[umbral storm]

I don't feel the pain in valorant but i feel it after like 3 tasks in aimlab

[pallid mural]

question above ^

[umbral storm]

sometimes when im focusing too much

[pallid mural]

ok so first step is to avoid doing that

and taking frequent breaks and stretching

where is the pain in ur body?

[umbral storm]

in the wrist area

here

[pallid mural]

check 1hp site or search here for wrist exercises u can do to help give u more resilience

they have routines based on where the pain originates from

i think stretching fingers / wrist / forearm + strengthening + frequent breaks will help u

also not gripping hard + not playing for too long

[umbral storm]

Alright, I'll try that thank you

[pallid mural]

glhf

[umbral storm]

ty

[kind mantle]

interestingly i grip the mouse harder on a higher sens to be more precise

[pallid mural]

ye i dont think thats good for u longterm and shortterm
longterm can lead to pain and injury
shortterm the harder u grip the less smooth ur aim is

making micros harder

[ruby hatch]

how often should i be performing exercises 4-7? and when is the best time to do these resistance exercises? before or after gaming? should i do the stretches before or after the resistance exercises? ty 🙂

[loud plover]

@open ivy Hello! I have recently started doing some stretches for my wrist as a prophylactic and slightly relieving measure, and notice that when trying to keep my fist closed during the stretch for my wrist extensors, I can't seem to keep my fingers in a closed fist as much as I'd like to, specifically my pinky which sometimes just extends on its own, and when I try to press it into my hand to keep that closed fist position, it inevitably leads to a cramping sensation on the distal half of my arm, specifically on the ulnar side where the pinky is . What would you say this is a result of?

[open ivy]

Hey just catching up with some of these responses. Generalized weakness is associated often with muscle or tendon issues of the wrist / hand. As some responses mentioned looking to build endurance for the muscles you use specifically to hold your mouse will be a good way to start addressing this.

The muscles to target will be influenced by your grip and potentially where you might feel any aching as you begin to train more. It is NOT nerve as @vital spire has mentioned (would avoid providing any guidance as you are not a medical professional).

https://www.youtube.com/watch?v=lzjOCYkn8mY&t=1s&ab_channel=1HP

This is a good general routine to start with to strengthen some of the muscles surrounding the wrist and hand.

https://youtu.be/JoedUZ4OpPY

This can help you identify which muscle groups to targe a bit more specifically.

[open ivy]

While Peter did make some appropriate points, rest is actually not the approach we need to take when it comes to gaming-related injuries. (tendons actually need load to maintain its structure).

When we rest while the pain may reduce that is addressing the SOURCE of the pain (tendons) vs. the underlying cause (weakness, posture / ergonomics, loading/ schedule). Often what we see is weakness combined with excessive gameplay without appropriate breaks as peter did suggest lead to tissue irritation.

The recommendation is to begin exercising and strengthening the tissues around the wrist / hand so you can handle more repeated stress over your training. It takes some time so you have to be consistent in building up your endurance (4-6 weeks).

Instead of also performing your training scenarios back to back it could be a good idea to take some breaks between every 3-4 scenarios and implement some stretching.

https://www.youtube.com/watch?v=TnRBc-AdnI0

see this video to understand a bit more about this and why implementing some stretching can help with some "recovery"

[open ivy]

Sorry but this is just terrible advice. People strive to improve at a discipline (in this case gaming) and want to be more intentional about how they approach it.

It doesn't matter if the discipline is gaming, basketball, jiu jitsu, golf. Every hobby or practice has physical stress and lifestyle issues associated with it and it is not helpful to dismiss anyones desire to want to improve or be more intentional about their practice.

Please if you are not a medical provider avoid making any comments that can affect the self-efficacy of gamers in this channel

[open ivy]

Take a look at some of our resources. You can look to incorporate some behaviors around and within those five hours to extend your capacity to play without irritating your pinky.

Generally with pinky discomfort there are grip-related issues (especially with aim training that is a bit more physically intensive). You want to be build the endurance of your pinky muscle to allow you to handle longer sessions.

https://www.youtube.com/playlist?list=PLcfMAtSMnESdA2oOZANTLL8IlEcQtVEWs

The 6 minute post stretch and 9 minute wrist warrior routine are good general strengthening routines.

https://youtu.be/deAeMYWNeIE

This has more specific recommendations

[open ivy]

https://1-hp.org/gaming-wrist-pain/

This should be helpful - it has stretches, strengthening and pain management exercises for this region

If you want a more individualized guidance we are offering free consultations as well https://1-hp.org/game-without-pain-ca/

[open ivy]

Would prefer to offer more specific guidance around your schedule and individual factors through a consultation
https://1-hp.org/game-without-pain-ca/

but generally - strengthening aside from gaming, stretches between games and whenever there is down time.

When performing a full routine, look to perform the stretches after the strengthening

[open ivy]

This is just a sign of stiffness associated with the muscle responsible for extending the pinky (EDM), and a bit of the main wrist and finger extensor (ED).

You may be providing a bit too much overpressure leading o some of the cramping. Dial back some of the stretch a bit so you feel a moderate stretch and see if that helps. Over time you should be able to get to the closed fist position.

If you are doing some extensor strengthening as well, that should also help overall

[vital spire]

Realistically how many people are genuinely trying to take this to the next level

Sitting at ur computer and clicking ur mouse for 3 hours a day so that u can be the best aimer on a free game with red dots in a blackbox

And then fucking up ur hand and wrist and whatnot

Is just not worth it

Unless ur going to make something out of it

[vital spire]

"Barely controlling my fingers" and "Too weak like its barely controlling [the] mouse" sounds like it could be nerve related to me 🤷‍♂️

[open ivy]

It doesn’t matter what level they get to, if they have trouble when they play for fun, then they need some guidance so they can keep doing what they enjoy.

Be respectful of what others want to do

[open ivy]

Maybe leave it to the medical professionals 🙃

[vital spire]

Just saying its not improbable by any means lol

[vital spire]

All i said was that u shouldnt sacrifice ur health and longetivity for a game

And id say that applies to any game regardless if its behind a computer

Not disrespectful just an opinion

If u want to then i wont stop u lol

[pulsar niche]

you can play games while keeping healthy it doesnt have to go to the extremes

[willow birch]

Should i use this

[willow birch]

ah i forgot to mention that

i also feel like blood isnt enough on hand

idk how to explain

my english bad

sometimes i feel like hand doesnt get enough blood

and just cant normally hold fist for some time

hand gets weaker grip

every second

[vital spire]

Obviously

But youre probably going somewhere close to the extremes if ur getting injured while sitting at a desk clicking a mouse and keyboard

The obviously part sounded bitchy but ya

[pallid mural]

when u feel that, try eating and drinking
i found it helps as playing competitive takes more energy i tend to feel my hand weaker if i dont drink or eat

[willow birch]

well now im using this thing

i hope its not tunnel syndrome

[open ivy]

Yeah those work although a light dumbbell roughly 3-5% of your bodyweight is typically a great place to start

[open ivy]

Yeah no worries, this can be a sign of some of postural-related issues leading to irritation or entrapment of vasculature (blood vessels). Again it is hard to tell without appropriate assessment of your posture etc. This is more of a thing that we would need to identify and workthrough a physical therapy evaluation

https://1-hp.org/game-without-pain-ca/

If you feel this is a large enough problem please reach out for a free consult

[pulsar niche]

yeah definitely but also the average gamer thesedays prob is not known for their physical endurance

gotta start climbing to build iron arms

[vital spire]

That is the extreme imo

When ur so weak in general that u cant play a computer game for a prolonged period of time without injury

Id say thats a sign to shift ur attention elsewhere

[pulsar niche]

yeh but it isnt that simple, you could be fit and not have endurance in your forearm/wrists

could be tensing with a bad posture etc

but i agree

if you cant play couple hours without pain time to rethink it

[vital spire]

Usually not imo

Its not just like if u lift weights and shit

Its the stuff in general that u do that builds endurance in ur wrists and forearms

But ya i get what u mean

[final hedge]

Hallo!! my shoulders feel weird and not relaxed my height is 5'6 I have a adjustable desk and chair my Desk height is at 72 Cm wat should I do? I feel so uncomfortable with my shoulders and I don't know what degrees I should put my arm on the desk to be able to move it up down left right without it raising please help!

Another thing is that is it bad to lower your elbow a little to make it more comfortable or keep the wrist and forearm straight? But whjen I do that is when my arm kinda starts to raise

And then my shoulder isn't relaxed I don't know wat to do!

[thorn matrix]

Gaming uses a lot of small muscles that don't get a lot of use from day to day tasks. So it's not difficult to irritate them with the specific movements associated with competitive gaming. Lots of people end up with gaming pain without doing anything "extreme". Gaming like any other sport or hobby requires physical conditioning and that's the biggest disconnect gamers have with their body. Telling people to quit gaming or just play less isn't really helpful.

[thorn matrix]

Prevention routines for gaming injuries can be as simple as this! https://youtu.be/lzjOCYkn8mY

[thorn matrix]

I'd recommend having your elbow rest on either the desk or the armrest to take the stress off your shoulder muscles! You can use a towel under your elbow if the contact isn't comfortable or you want to be able to move it more

[final hedge]

Thank you I will try this!

[vital spire]

Brah theres 9 year olds who play football who can sit infront of a tv and play on their PS4s from 8 pm until 3am every day simply because they engage in intensive physical activity

Like ill bet 95% of people who can do 10 pullups straight can sit behind a computer and aimtrain for 2 hours everyday without injury

[final hedge]

@thorn matrix When I put my elbow down is it fine if my wrist goes into the air does that effect aiming at all?

[thorn matrix]

Can you send a short video here?

[final hedge]

I could possibly try!

[thorn matrix]

you def need an arm rest

[final hedge]

I have one for my Chair can I use that?

[thorn matrix]

the desk digging into your forearm like that is no bueno

yeah

[final hedge]

Well I can put it flat but then my arm starts to raise if that is normal I can show you a video?

For me it looks like it is raising a bit

I don;t know if that is normal?

My table height is at 76 cm it goes down to 72 should I lower it?

But if I want to relax my shoulder I need to put my elbow down

[final hedge]

One of the other problems is if I try to move my mouse more up my arm starts to lift

But it kinda fixes when I put my desk height up

[latent haven]

hi guys I've recently been on a 30 min day aim training routine but my day to day job has me on a pc for 8 hours and I usually do at least 4 hours of gaming added to that. My wrist isn't bothering me at all, but my pinky finger and the tendon between my index knuckle and wrist have started to ache. I don't feel like it's affecting my gameplay that much but i don't want to make it any worse or not resolve the issue. Any advice? I've tried icing which has helped some.

[pallid mural]

icing is just bandaid for now, the real issue is the time u spend using the fingers
if u stretch and mobilize, exercise, and reduce a bit of time on the pc it will probably get better
not just simple exercise although thats good in itself, specific exercises to the back, shoulder, rotator cuff will help in a more direct way

1hp has good routines on their site (or in search engine here)

[latent haven]

Does rotator cuff really impact that? My right arm rotator cuff is torn and needs surgery. I've been avoiding it since I don't want to go thru the recovery. My shoulder doesn't bother me unless i try to raise my arm over my head, so i figured it wasn't impacting my aim at all.

[pallid mural]

for me whenever the rotator cuff is irritated usually the fingers are too, but ur case could be different
look at this, choose what applies the most to u
https://1-hp.org/gaming-wrist-pain/

[latent haven]

Based on this it looks it's my wrist extensors. My shoulder has been bothering me more than usual today; I'll have to pay attention to see if when it's irritated my hand also hurts more. I'll try some of the 1HP exercises/suggestions

ty!

[pallid mural]

gl

[pulsar niche]

can you get closer to your desk? then you could rest your forearms properly

[final hedge]

Ya! I have it all the way

Well not in that clip

[rare sonnet]

Idk if this counts as health

[thorn matrix]

even with your arm on the desk here you don't have elbow support which will cause your shoulder to elevate to keep the pressure off your forearm, the elbow needs to be supported by something

[final hedge]

Yeah when I even it my wrist goes up a little is that fine?

[thorn matrix]

yeah that's ok

[thorn matrix]

Rotator cuff would be involved if you were low dpi arm aiming, it sounds like you have tendon irritation in the hand though, the routines linked should help.

[final hedge]

Alright cool!

[tame otter]

Does being underweight cause shakiness? I'm underweight for my age and height and when I play games my aim is kind of shaky. It's more noticeable during tracking scenarios.

[pallid mural]

i dont know for sure about the physical, i would assume stronger = less shakiness tho
what i do know is u can train to shake less by grinding smoothness scenarios (begin with easier ones) and focusing on relaxed hand, wrist, fingers + not predicting how / when the bot will strafe

[tame otter]

Thanks, I'll try that. When I put my hand in front of me and try to turn it, my hand turns a bit shaky, but maybe it's normal to not be smooth. Same thing with my foot when I try to move it around smoothly, a bit shaky.

[pulsar niche]

slight recline is good to take weight off your spine not sure how it will do with TOS

either way continuing like that won't do you good and i cant imagine sleeping in a hammock helps

have you done physical therapy?

[pulsar niche]

PTs should know More about this stuff

also i can imagine the hammock sleep situation could be contributing to this sadly

[pallid mural]

ye it takes practice to be smooth when moving / doing precise motions

the foot thing might be physical weakness

or unfamiliarity with the movement

tightness etc

[molten charm]

If anyone experience dry eyes, eye fatigue on the Pc or outside and need advice Dm me I’m kind off a professional on this topic. 🤝

[cedar topaz]

Is my desk too high if I get pain in my shoulder from playing ?

[thorn matrix]

Hey I Definity think you should see a PT for this, especially if you have loss of circulation to your hands. Typicaly we treat thoracic outlet by stretching the tight muscles and working on building postural endurance of the back muscles, but it sounds like your case is pretty severe so I would definitely go get checked out. But yeah sleeping in a hammock is going to make it worse, and making sure you take lots of breaks to do scalene stretches / doorway stretches at the computer is going to be really important.

[thorn matrix]

Shakiness can be a lot of different things but tendon irritation could be one of them. You should talk to your doctor about what's going on to rule out more serious things.

[hollow minnow]

is it normal to see a clear difference in arm size when looking at your dominant arm? i am right handed and people say that my right shoulder, bicep, forearm are way bigger than my left. like they generally say that my right arm is bigger than my left arm. i play badminton which is probably a factor in why my arms are so different. i also feel it when i am playing osu mania. my right hand is just way faster and has way more stamina. should i be doing something about this?

[marble gulch]

Does windows nightlight help?

[molten charm]

I’ve never tried windows nightlight but getting lower brightness/fitting the light so it doesn’t blind you when playing definitely helps!

In general try to not play full brightness at all.

[abstract wigeon]

how often should you be taking days off from routine if any? (assuming you played like 1-2hours a day every day normally)

[thorn matrix]

Nope that seems like a normal use distribution. I'd reccomend weight training if you want to even them out... actually I reccomend weight training to everybody

[thorn matrix]

For endurance activities I reccomend 1 day of rest / 6 days of training

[swift cosmos]

In terms of wrist/arm health is a faster or slower pad better?

I'm assuming low sens > high sens as it doesn't strain your wrist as much?

Also, is stretching about 2-3 times a day enough? I'm assuming so

[pallid mural]

training physically with specific motions will help too

are u feeling pain?

[swift cosmos]

I used too

I just want to prevent any injuries

[pallid mural]

strength training (with specific areas too like the rotator cuff, fingers and forearms), mobility of upper body, posture and stretches will help prevent that
pads are not an issue

1hp has good info on their site (routines for specific things etc)

u can also search this channel

[hollow minnow]

If I were to start weight training. Should I try to go harder on my left arm? Or just do the same thing for each arm?

[open ivy]

If the goal is to build muscle and endurance for your left arm then yes you should be programming more overall volume to ensure you even out the overall conditioning

Based on what you want (law of specificity) you should be programming your set & rep scheme to achieve that.

[hollow minnow]

hmm ok but what type should i go for? strength, hypertrophy, or endurance?

[pallid mural]

porque no los dos? 😄

maybe tres will be more suited here

[hollow minnow]

sorry I don’t understand what that means

[pallid mural]

u can do all rep ranges, 1 day that other this
or week that another week this
a lot of options

i would do hypertrophy range as that will help strength and endurance too

in a more even manner

i dont think ur arms will be the exact same but u can make it similar, right will always be stronger tho, bigger bone density, badminton (iirc u said) trained for years affects bone density noticeably

@hollow minnow

[light siren]

sports create stupid imbalances

[pallid mural]

ye there's a need to train the opposite muscles to keep it balanced, for injury prevention too
for example pitchers training the opposite of the throw technique of the shoulder to be able to decelerate and control the throw to prevent injury

[light siren]

More aware of that because I recently had Tommy john

[pallid mural]

damn that sux

hope u recover well

[light siren]

Yeah hopefully I end up throwing harder

[pallid mural]

i just quickly googled and saw " tear" show up

thats scary

[light siren]

I'm out for Atleast 6months

[pallid mural]

ouchh

may your body come back stronger

[hollow minnow]

I also have way more mobility with my right arm. I remember I tried some shoulder warmup where you hold a long stick horizontally with both hands and pull it back over your head with straight arms. My right arm could easily do it but my left would have to bend the elbow to get it over my head

[pallid mural]

ye u basically did mobility training for the right arm for a long time 😄

for right side in general

[hollow minnow]

There is also a huge difference in strength. My 1RM bicep curl is 14kg with my right arm. But for my left it’s 8kg

[hollow minnow]

It was so weird to curl the same kg dumbbells because my left would just fail way faster than my right

[pallid mural]

lol i can imagine that

[unkempt shard]

You can also do single arm work: For instance if you want to even out muscles in your shoulders/arms a push press in which you work each individual arm individually

[crimson crown]

just realized my aim better in game when i dont train excessively in the aim trainer

fatigue makes my aim worse

and rest day is needed

[pallid mural]

makes sense
i recommend people to just warmup before going to a comp game
15-20 minutes aimlab and dm

or half routine before comp half after

[crimson crown]

yea 15-20 min before jumping to main game is good

if i trained above that and playing ufo scens

my aim will rekt

in game

unless i aim for highscores and dont play main game i can play 1-2 hours

[pallid mural]

yep

[crimson crown]

fatigue is real

just like weight liftin

[pallid mural]

mental fatigue also

be creepin

"get me out"

xd

[crimson crown]

yea

[river badger]

How many hours should I like do physical exercise I don't do usually but I'm planning to do what do u guys recommend

[pallid mural]

20 min to an hour is good imo

start small

[tepid junco]

ive been having a pain in my right elbow and my left wrist every now and then is it worth seeing a doctor for this or is it just strain

[plucky prism]

how to make my posture fine

my back is shrimp

[fallow topaz]

train your rear delts, do yoga/stretch daily, focus on sitting upright, go for walks and don't only sit in a chair daily, watch this video, personally helped me https://youtu.be/i1tjJGGcoYs

[plucky prism]

okie!! thanks bro!! that video seems legit

i wont forget your kindness

[fallow topaz]

good luck

[modest coyote]

I went to the doctor for something similar and they basically said if i don't stop what's cuasing the pain they won't help, so i guess it depends if the doctor gives a shit lol

I helped mine by using ice plunges and just resting a bit more but yea i'd see a doctor for any pain and disconfort

[abstract girder]

been having an issue when doing static dots and making long flicks my chest flexes dont know what is causing it and it doesnt really hurt just gets tight after awhile anyone know?

[shadow depot]

i don't know much about it, but maybe you tense your shoulder/arm too much?

[swift ice]

Could somebody please explain what causes this shaking shown in the video attached? it's been affecting my tracking and happens outside of game. an explanation of why this happens and what to do to fix it would also be much appreciated. @surreal orbit @open ivy @thorn matrix @plucky haven @ripe valve @spark jewel

[young robin]

After like a solid 1.5yrs+ with upper arm issues preventing me from aiming I finally went in to see orthopedic doctor and it's likely I have Thoracic Outlet Syndrome. Not sure who needs to see this, but look up the symptoms if you're someone that has pain/weakness in upper arm/shoulder that feels like a "nerve" issue. Everyone talks about carpal/cubital tunnel but never seen mention of this. And considering the ergonomics of arm aiming I'd say this is the one most FPS players should be worried about.

[steel monolith]

Is there such thing as a deep deep massage

[river badger]

I have pain in my shoulder whenever I tried playing fps games after seeing the doctor he said the muscles got stacked up in small portion of area due to which I had pain whenever I tried to make a flick or speed movement due to long hour sitting

[pallid mural]

did u have pain in back of shoulder / neck too?

i think i had this + leftovers of it now

[young robin]

Yeah some shoulder/neck pain. The clearest symptoms for me though are weakness and pain in the arm itself. But it's hard to pinpoint.

[pallid mural]

i had pain literally in the thoracic outlet spot too, so it was most likely it
what did u do for treatment?

[young robin]

I just went to the Dr a couple days ago and he put me on anti-inflammatories and Physical Therapy for now. I'm hoping that will fix it but we'll see

[copper basin]

idk if it's just me or something, but i've noticed that ever since i have reached 25 years old, i know that i will require a bit more effort to learn things (information will not easily get stuck into my brain as much as it used to), but i've also noticed that i'm having problems with like executive function or whatever. it takes me more effort to even start getting into doing things, mostly it's stuff that's less enjoyable, but this even includes things i want to do that i don't have to do, like playing games or whatever. granted, sometimes i feel like i'm mentally confounded and i'd be lost in what i'd need to do if it weren't something I was incredibly familiar with and/or if it looked straightforward. what do you think this is a sign of, if this is not something typical for brain function?

[gleaming sigil]

that is a question for a professional

[eternal dirge]

so I play Apex and have been really wanting to improve the last few days in BR in general

I've been working on my aim, and feel great in the firing range and in TDM/Gun Run

as soon as I play a BR game

my aim becomes the equivalent of a tomato splatting on the wall

my tracking gets more jittery, my focus feels off, almost as if my skill immediately decreases by halfway

why?

why doesn't my aim just translate as well into an actual game? could it be self esteem?

i've played this game for 1800 hrs and it still frustrates me that I'm this ass in a normal game

[modest coyote]

What helped me fix this was mindset mostly, you hop into pubs or ranked with a different mindset than you do when aim training so your aim will be different because of it, so just stop putting so much pressure on yourself and stop thinking your so bad in actual games, it does nothing but bring you down theres a lot you can't effect in game that can change how you aim, so just keep a positive mindset, you got this!

[dire totem]

Did some googling since I have the same issue, it could possibly be physiological tremors. I tried no caffeine, good sleep, good posture, wrist stretches and training to no avail, thinking of going to a doctor since it also happens outside of gaming.

[swift ice]

Mine only happens when doing the movement. They don't shake when stationary.

[dire totem]

Yeah same, I hate it because it usually only affects my tracking. I primarily use my arm for tracking to avoid it.

[swift ice]

I recommend going to a doctor. but getting info from the health team is worth a try aswell. Strangely enough alot of people have this issue yet there's no explanation for it either

[eternal dirge]

for sure, ty ❤️
Been trying to take breaks but I get so damn anxious in BR games when shit goes wrong or unexpected stuff happens, and then my aim goes ↘️📉

Legit I could hit a good amount of damage on someone, then just whiff my shots for seemingly no fucking reason

Most of my BR duo games today have been just me dropping, getting damage, maybe getting a kill, but then whiffing or being anxious and getting my ass handed to me

I think I played like 50 smth games today with less kills than I had games

someone I know told me that he just plays the game nonseriously and ends up dropping 4ks and insane dmg games

and then here I am struggling to get kills bc of my anxiety (and supposed ADHD)

[marble gulch]

caloric deficit only way

[modest coyote]

calories in calories out, its the only way if someone says something other than that don't listen to them, also there is no such thing as bad foods just bad diets you can eat bad food while also having a good diet so you don't have to cut everything out of your life just eat more protein based meals and if you have calories left over eat something you love, diet's fail becuase they don't do this

[unkempt shard]

I chronically use nicotine while aiming. Is this a bad habit to get into? I only use nicotine while aiming/gaming should I stop?

I'm also not smoking or vaping if that makes any difference

[thorn matrix]

Hey I def recommend checking out huberman's episode on nicotine. As far as your brain goes it's fantastic, the delivery method not so much. https://hubermanlab.com/nicotines-effects-on-the-brain-and-body-and-how-to-quit-smoking-or-vaping/

[thorn matrix]

hey man if it's associated with gaming, most doctors don't really understand the issues that can arise or the right way to treat it. It's likely tendon related and there's specific ways to treat it that allow you to keep playing check out https://1-hp.org/game-without-pain/

[thorn matrix]

Could be posture related and overuse, I'd reccomend stretching and taking more breaks and working on building your chest muscles and back muscles.

[thorn matrix]

Hey, this is something our clinical psychologist should be able to help with! https://1-hp.org/stronger-mental-wins/

[thorn matrix]

This seems like some catching that looks like it could be associated with some low grade tendonitis. I'd recommend strengthening the tendons.

[swift ice]

What do you mean by "catching" and do you have any videos about strengthening the tendons?

[thorn matrix]

I'd reccomend this routine for your radial deviators https://1-hp.org/thumb-extensor-protocol/

[swift ice]

The shaking is 90% on my pinky side FYI. I thinks that ulnar deviation I'm referring to (correct me if I'm wrong )

[thorn matrix]

in that video you only demonstrated the shaking as you move your wrist to the thumb side which means the radial deviators are working (and shaking) in that instance, does it happen when you track to the pinky side?

[swift ice]

When I'm tracking and moving closer to the pinky side it will shake.
The shaking on the video only happens whist moving back to the neutral wrist position after having my wrist angled towards the pinky side If that makes sense. If it doesn't let me know.

Sorry for the slow reply

[thorn matrix]

gotcha, then try this one https://1-hp.org/wrist-extensor-protocol-ulnar-bias/

I'd have to do an eval to get more specifics

[swift ice]

Whats an eval?

[thorn matrix]

We offer full evals with physical therapists! https://1-hp.org/game-without-pain/

[unkempt shard]

I'm using zyns and trying to get into lozenges I've seen the huberman stuff even though I find him dubious as an intellectual. If there was a nicotine time-released pill I'd take it so much

Personally I've found that for focus it's really unmatched. A zyn + coffee + good sleep + 400mg of L-theanine is the most focused I've ever been without ADHD medicine.

It does affect my sleep so I don't train with it during the night which has helped frequently.

Do you have any recommendations for delivery methods that are both cheap + sustainable

[thorn matrix]

Gonna tap in @plucky haven here.

[plucky haven]

Delivery method for nicotine? Or something else? Just want to make sure I understand!

[unkempt shard]

Delivery method for nicotine. Is it safe to continue using nicotine pouches/snuf or should I transition to smth else

[unkempt shard]

^

[violet swan]

whenever i do pushups i hear a popping sound for somereason can any doctors help

[unkempt shard]

Popping sound on shoulder or elbow? Have you just started doing push-ups? What type of popping sound like a crack or like a pop?

Is there any pain?

[gritty violet]

Are there any resources for what to do when playing usually makes you sad and angry at yourself, when you feel like your improvement isn’t worth much considering how long you’ve been going, when you feel like clip fodder in your fav game, and you want to quit?

[zenith scroll]

Taking a break could be beneficial

[open ivy]

https://1-hp.org/blog/hpforgamers/using-box-breathing-to-handle-tilt-stress-from-gaming/

This is an initial physiological exercise you can do. But would definitely defer to Ryan on this for how to approach this!

@spark jewel

[open ivy]

Where do you feel the popping ?

[violet swan]

my elbowor shoulder area let me do some too check

my elbow area

its like a pop

[open ivy]

If there isn't pain, i wouldn't worry too much about it but it could be a sign you aren't utilizing some of the muscles at your shoulder well

One thing I might try is push-up plus to warm-up

https://www.youtube.com/watch?v=I2MM3UBAlU4

[abstract girder]

u can only get carpal tunnel if something is pressing into ur wrist right? and if u were to get it is it permanent?

[plucky haven]

Due to it's addictive nature, it's hard to recommend as a professional. That being said, the method most utilized in the research is chewing gum, which makes it easier to dose appropriately and has been shown to be less addictive than other formulations. It also has the added benefit of being a bit cheaper. I'd go down to a 2mg dose with the gum (shown to get all the same nicotine benefits at this lower amount) since Zyn is a bit high and more likely for side effects/addiction. The pouches can also cause some oral issues to develop if you keep it in the same location all the time.

[empty pendant]

Maybe introduce a small warmup session for those there before a session if time can be made for the entire AMA, helps plug the YT channel for future viewers to check out.
or even something for AMA watchers to do while watching to encourage watching YT walkthroughs

[unkempt shard]

Ok. I'll go get some nicorette prescribed by my psychiatrist. I personally have no problem with nicotine addiction just don't want the carcinogenic side effects. I have a family history of Parkinsons and am VERY worried that I see the early onset signs of it.

[thorn matrix]

love this idea actually

[open ivy]

Nope carpal tunnel syndrome is actually very rare in gaming. It's often associated with chronic tendinopathy which leads to increased inflammation and swelling of the tunnel which leads to pressure on the nerve.

It is not permanent in any way and you can recover

https://www.youtube.com/watch?v=s1Q1TwogTps&ab_channel=1HP

here is a quick video we did to bust this myth

[abstract girder]

thank you! did the old google search and got worried lol

[vapid snow]

yall ever tried so hard you began to feel nauseous

[shadow shard]

any tips on dealing with muscle soreness after... overtraining a lil bit hehe. No pain, my forearms are just really tight. I know rest time is the only thing that'll really allow me to recover, but i'd like to alleviate most of soreness by thursday if there's anything i can do to accelerate recovery

[cinder dagger]

Protein and carbs, you can try massaging it, magnesium and zinc are good all around supplements for muscle spasms pain and cramps, make sure you get 8-9 hours, most of that Is already obvious but hope it helps

[unkempt shard]

Pelvic tilt is such a nebulous thing if that's what you're asking for. Pretty aesthetic in my opinion and not a pain thing. If you're having pain while you walk in your lower back try looking up sciatica

I play a field sport and got it really bad but doing single-leg deadlift + certain stretches really helped

What exactly do you mean by pop up?

Like your hip??

Have you had any change of habits? What type of pain is it?

[hollow minnow]

Optimal posture….. right?

[pulsar niche]

possibly satire clip but anyway when you ask people why they play in such a weird posture its usually something like "its comfortable" or "i play better this way" and i just cant believe that lmao

well i guess placebo is one hell of a drug

so maybe they do play better

the one time you see people use monitor arms they use them wrong

[wispy silo]

What are monitor arms?

[thorn matrix]

It gets worse the more I watch it

[final hedge]

Is there any way to force one of your shoulders down after having back surgery? like my shoulders have always been missed alligned and they don't feel alligned still because of how natural it was for me

[final hedge]

Should I just try to force that shoulder until it feels natural?

Or could that cause problems

[pulsar niche]

you dont have PT after surgery? either way i think only a pt IN PERSON can evaluate this properly

[rain vault]

Had this exact same problem. My popping went away once I started putting force towards my thumbs rather than the outside of my hands during pushups. This leads to an internal rotation of the should vs the external rotation with what you're doing I believe, and that alleviates the problem.

[pulsar niche]

i mean its self explanatory but def the best accessory if you want more room on your desk to play ergonomically

[final hedge]

I did have it but I don't think they did anything about it or if I am thinking it's miss alligned or something but it isn't

[pulsar niche]

idk id ask a PT in person about your worries regarding that

[final hedge]

I don't have a PT 😦

[pulsar niche]

well i mean its either get an eval by a PT ask your parents if needed, or start googling and figure it out which i def do not recommend

[empty pendant]

obvious info is obvious but ive used this for quite some time now and its a night and day difference from my original 'warmup' before gaming
https://www.youtube.com/watch?v=hsyUH4OIk2w

those who dont really warm up or stretch indepth, try it.

[swift cosmos]

What would be the best order for these?

I'm currently using this as a warm-up https://www.youtube.com/watch?v=hsyUH4OIk2w

I am not sure when to do this, maybe in the middle of the day?
https://www.youtube.com/watch?v=PXkSDfgAHGw&list=PLILpyieExhwRxSCTNrVpDXNJuLqqlh6gj&index=75

And this I do before bed.
https://www.youtube.com/watch?v=lzjOCYkn8mY&list=PLILpyieExhwRxSCTNrVpDXNJuLqqlh6gj&index=69

If anyone has any advice it would be greatly appreciated.

[open ivy]

Hey Spirit!

The warm up is definitely something you can do prior to your gaming session.

For the other two:

1. Stretching routine - this is typically helpful after you are done gaming or even between any longer duration of gaming / computer work. The idea is you are facilitating some recovery around repetitive use of the wrist / hand (alleviating some stiffness). You can also take some of the exercises to perform between games for 30 sec or 1 min

2. Strengthening routine - Treat this as you would a gym routine or any exercise routine. Done aside from when you are gaming so you aren't going to fatigue your muscles prior to utilizing them for gaming. We typically recommend this first thing in the AM / PM.

[final hedge]

I will ask my Doctor when it is October

THank you for the help!

Do you guys have anything for shoulders?

[pulsar niche]

1hp site had some shoulder exercises for injury prevention if i recall correctly try checking there

[final hedge]

Can you link me it please! 😄

[pulsar niche]

lemme try finding it i recall seeing it on this channel

there it is https://1-hp.org/blog/hpforgamers/injury-prevention-program-for-gamers-wrist-shoulder-neck-more/

[final hedge]

Thank you!

[open ivy]

https://www.youtube.com/watch?v=rjMu52XEX0I

this is also a direct shoulder routine which focuses specifically on the shoulder 😄

[open ivy]

Yep definitely would second this to discuss whomever workd on your post-surgical rehab to determine what is the best approach. Often times however shoulder position may not be directly associated with a structural change and might be more due to your resting postures (which can be changed)

This all depends overall on your history though - definitely would seek out a physical therapist

[final hedge]

Thank you!

[open ivy]

Alternatively - we are able to perform thorough assessments through telemedicine to identify mobility and strength deficits

[river badger]

my shoulders hurt sometimes after gaming for like 4-5 hrs why?

oh ty

[swift cosmos]

Thank you, I'll keep doing my current routine:

Warmup before playing, the stretching in-between breaks and the strengthening after

[final hedge]

Is this safe if you had back surgery?

[open ivy]

Please consult with your orthopedic surgeon who performed the surgery or post-surgery rehab specialist before doing any of these routines. Can't advise since they best understand your history

[final hedge]

I did them I feel a lot better! thank you! I can feel the top of my back now

Well I also am Working out recently and lifting weights my doctor lives in La and I am 2 hours away from La but I do see him in October

I am 8 Months into my Surgery so I think I can do those exercises

[languid ore]

my whole hand and arm have been feeling "locked" like jagged? idk how to explain

I always stretch

so idk

[thorn matrix]

tendon stiffness is often a sign of early tendonitis.

gotta strengthen the right tendons https://1-hp.org/gaming-wrist-pain

[flint loom]

whenever i am trying to do any kind of aiming that requires some form of tracking (like the switching and tracking tasks for the aimlabs ranked) it feels like my arm is trying to flick to each individual position that the targets move to instead of smooth tracking

i have tried different positions with my arms such as anchoring my elbow on my chair arm and it seems to be the worst whenever my forearm is in contact with my table

[pallid mural]

show vod in #vodreviews

@flint loom try putting a pillow below u to see if its better that way (might be chair height to desk ratio issue)

[tame otter]

This is embarrassing but... How do I stop the feeling that I want to be held, hugged and loved? It's probably just the hormones or something like that. It doesn't really affect my aim training journey though.

[orchid halo]

Over time my biceps is tensioning and i get pain. I think it has to do with my habit, where I used my muscles to stop the flick . After a few days break my aim feels smother and i hit more precise shots.

[pulsar niche]

why do you want to stop that feeling? its normal and an achievable goal

[tame otter]

It makes me feel emotionless and sad.

[pulsar niche]

are you working towards it if its what you want?

i dont think suppressing it will do you any good though its a basic human need

[tame otter]

Kind of yeah. It's been on my mind all day today.

[pulsar niche]

i do have to mention if you are on the younger side it can be a bit more difficult but that is also normal

[tame otter]

Yea.. I think it'll just pass.

[median crag]

thats the benefits of playing val

[abstract girder]

Do any gym goers here notice a difference in aim training after you hit arms the same day or next day? Like a decline in performance?

[warm flax]

after any heavy training but it can go better or worse after it and you adapt to it. like after amrap heavy deadlifts I could be mentally/cns drained, but often it goes fine. imho you shouldn't be training so heavy so often that it consistently burns you out on other stuff anyway

[abstract girder]

I don’t train arms “heavy” since all my exercises for arms are accessory and only 1 compound for front delt it’s just when I train arms they are sore so I just dont feel like I have much control over them I can aim train after any other day no matter how heavy it’s only arms

And I can still aim train after arms I just don’t do as good which makes me wonder if it’s even worth training my aim if I know I’m being limited by physical aspects will I even be able to learn if I’m not able to push past my current limits?

[warm flax]

you can probably get used to doing both and still progress in the long run. how often have you had this issue now?

[abstract girder]

Well it’s really always been an issue since I started working out even in game my performance would decline due to my aim not being the same as it usually is only time I never noticed it is when I crutched controller in apex

Basically I’m wondering if exercise can affect how well you can perform a motor skill with that body part u worked out

[warm flax]

I cant help if you cant answer the question. also if youre getting sore from working out then imho you're doing something wrong which could be too hard training in and of itself or you only just started working out.

[abstract girder]

What question?

I said ever since I started working out which is like 2 years ago

And you should be getting sore when working out just not every time which I don’t get sore every time even when I’m not sore after hitting arms it’s like I just don’t have as much control

[warm flax]

how long have you been aimtraining?

[abstract girder]

With the benchmarks and stuff only 2 weeks but I used to do the default aim labs tasks a lot and this decline in performance is also noticed in game

Completely unrelated but I do stretches and mobility daily and was wondering if any body else when stretching out their wrist does the mouse wrist feel more tender when stretching it compared to keyboard

[warm flax]

give it more than 2 weeks I'm sure you'll get better

[abstract girder]

Well I’m not really stuck or anything I was just wondering if the guys in here have any insight to how exercise effects motor control afterward and if there’s any type of recovery I could be missing to increase motor control performance after exercise

[dire vector]

Do you guys think my upper back pain is due to my chair

[pallid mural]

could be muscle weakness too

why do u relate it to the chair?

do u lay back?

[stuck ridge]

as a fellow gym goer i have ur issue too and the best way to fix it is aim training and working out AFTER you play ur game , aim train before gym cuz after working out ur gonna be fatigued even if ur not sore u wont perform at ur peak.

[dire vector]

Only happens when I sit in that chair for some time

[dire vector]

My back is against the back of the chair

[abstract girder]

upper back pain is mostly due to weak mid back muscles so your upper back is over compensating causing tight traps ect. also could be caused by an imbalance of height between chair and desk causing you to raise shoulder to be even with desk which also leads to tight traps

[pallid mural]

can u take a pic of the chair also

[abstract girder]

basically strengthen ur mid and lower traps along with serratus anterior while also streching and mobilizing your mid and upper back and streching the pec for forward shoulders

[dire vector]

I know some other people had problems with winged chairs cuz they forced their shoulders inwards, think the same thing might be happening. Will also check height while I’m at it.

[pallid mural]

does it happen only on this chair?

[dire vector]

Yeah

[abstract girder]

quick fix is a pillow behind back

[pallid mural]

i dont lay back nowadays

that could work ye

[dire vector]

As in touch backrest or at an angle

Cuz my chair is up straight

[abstract girder]

more permanent fix is what I said above

[dire vector]

Thank you for temporary easy fix that might come back to haunt me in the long run

[pallid mural]

xd

[warm flax]

so some things that come to mind:

• adaptations - giving time (weeks, months) for adaptations to this combination of training to occur "getting used to it"
• recovery - planning as much rest as possible between lifting and aiming, eat sleep hydrate, order of training in the day, etc
• limit exertion in training - train less close to failure, don't max out, consider effective volume, enough rest between sets, keep reps fast, etc
• redistribute training volume of the affected muscle group over more sessions per week. not only does this lessen the amount of exertion per training session, it can also use the repeated bout effect to lessen the impact of any given training bout on acute recovery and performance, within reason

[dire vector]

You think back extensions will work fine?

[pallid mural]

https://www.youtube.com/watch?v=oKbhI_q-YpI

5 min

[dire vector]

Merci beaucoup

[thorn matrix]

You can sit in any chair without pain as long as you're taking enough breaks to get up, and working on strengthening the muscles of your back. Pain is an indicator you are stressing your tissues more than they can handle.

[snow crown]

I felt my forearm/wrist hurting yesterday any remedies besides resting I can do

[pallid mural]

mobility, full length stretching (not too forcefully) and strengthening
in that order

the 1hp site has routines

[thorn matrix]

would check out the guides here! If you don't feel like it's resolving check out the virtual clinic option! https://1-hp.org/gaming-wrist-pain/

[glacial spear]

any method to stop hand sweating while gaming?

[pallid mural]

To stop your hands from sweating while gaming, you can try12:
Using moisture-wicking gloves that absorb sweat and keep your hands dry.
Taking breaks during gameplay to let your hands cool down and wipe off any sweat.
Changing your grip on controllers or keyboards to avoid squeezing them too hard or creating friction.
Keeping your hands cool by using cold water or ice packs before or during gaming.
Carrying a hand sanitizer with you to clean your hands between breaks and prevent bacteria growth.

[final hedge]

@violet swan ?

[violet swan]

@final hedge I have put it by mistake

[final hedge]

🙀

It;s ioki!

[dire vector]

Even if it is a winged chair that forces my shoulders inwards, strengthening my back muscles will help?

[glacial spear]

any from a medical standpoint?

could better bloodflow help? (from exercising)

i think maybe someone from @open ivy can help me here.

anything that can help stop my palm/hand sweat so much that i stick to my skypad would be helpful 😄

[dawn ice]

get a shoulder brace, it pulls your shoulders back into healthy posture

[dire vector]

I sit in good posture when no winged chair, or I use a pillow

The wings force my shoulders inwards, I don’t usually do that

[warm flax]

nonmedical but maybe point a fan at yourself+arm, and maybe have airco? fan and sleeve works very well for me to reduce sweat, though I dont use glass pad

[glacial spear]

will try that, sleeve as you know i am allready using its more issue for my palm/hand. i used the full hand skypad sleeve but i got an unstable grip out of this (i tried for 2 nearly 3 month)

[dawn ice]

is there any reason for using the winged chair

[dire vector]

Don’t have another chair

But using a pillow works fine

[dawn ice]

ah, well I guess just keep using the pillow until you can get a nicer chair, the shoulder brace is still a good idea if you find yourself getting pains

[dawn ice]

are your hands always sweaty or just when gaming?

from a medical standpoint if its a persistent issue it could be hyperhidrosis which can be remedied with OTC antiperspirants however if it only occurs when gaming you probably just need better cooling and maybe you get a little too stressed

[dawn ice]

if the pain is in your shoulders be careful with stretches, if the muscle is sore from overextension then stretching can make that worse

[dire vector]

Nah it’s upper back, near the spine

[dawn ice]

in neck at all?

[dire vector]

No

Between shoulder blades

[dawn ice]

yeah between shoulder blades you wanna just try and keep those muscles in a neutral position and reduce strain, stretching can cause more strain, listen to your body, if something hurts dont do it

[dire vector]

I guess they get strained when the chair forces my shoulders inwards, as it would stretch that area a little

But a pillow works fine

[dawn ice]

and if you can try sleeping on your back it’ll help those muscles recover but if you cant thats fine, personally I cannot sleep on my back at all haha

[dire vector]

Who sleeps while staring at the roof

[dawn ice]

yup, if the pillow works just keep doing that until you can get a better chair and stay mindful of pain

[dawn ice]

I have no idea but at least technically its healthier

[dire vector]

Strengthening those muscles would still help right

[dawn ice]

it would however you dont wanna start doing any back strengthening exercises while those muscles are already strained, if you do start doing back strengthening exercises be very very careful of correct posture and form to make sure you dont get any injuries

if you have healthy posture you shouldnt need to though but its fine if you want to anyway

[pallid mural]

yes

[rain vault]

Are there any early signs to watch out for regarding carpal tunnel? I'm aware that many with carpal tunnel have tight forearm flexors and extensors, and was wondering if there were any other signs similar to that to watch out for before pain comes in. For some extra info: I've gotten pre-carpal tunnel before because I was doing everything wrong for a long period of time (months-years), extremely tight forearms, deathgripping mouse constantly, poor ergonomics, etc. I've since healed and don't have any problems but don't want to entertain that problem again. Currently I'm doing wrist curls and reverse wrist curls, along with pronation and supination, foam rolling and stretching forearms twice a day, and have an ergonomic setup, alongside not tensing while aiming.

[dawn ice]

tingling in thumb or fingers is a big sign

pain or strain are basic things to watch out for in general not just for carpal tunnel

[rain vault]

Gotcha. I'd like to avoid getting to the tingling stage but I suppose that's all you can hope to look for since that's what CT is

[dawn ice]

if you feel tense in your muscles, specifically tension that persists it could be a sign

[dawn ice]

absolutely, the best prevention is to focus on good ergonomics, its better to just prevent symptoms from happening than to correct for them after you start having issues

[rain vault]

Okay. Yeah that seems to be the consensus. It's that forearm tension that puts extra pressure on the median nerve over a long period of time. I'll look out for that and be mindful of tingling.

[dawn ice]

taking breaks is very important, your gaming sessions shouldnt be a physical strain

[rain vault]

Yeah, I think I take too many breaks at this point haha. I don't have pain playing kovaak's but I've been stopping the middle of scens too often probably

[dawn ice]

yeah you definitely dont want to be putting excess pressure on the wrist, try to just rest it naturally

[dawn ice]

you find yourself needing to stop mid-scenario?

[rain vault]

No it's not necessary, it's mostly just paranoia

Sometimes I'll stop when I tense tho so I can reset and correct the habit

[dawn ice]

ahh yeah

working on correcting that habit is good

[rain vault]

Thanks for the advice! I'll just keep doing what I'm doing then.

[dawn ice]

this is so cool, its outside the institute of academic surgery here

[woeful rampart]

Hi!
I'm just wondering if anyone can recommend any tips to help manage repetitive strain on the bottom of my wrist, where like the wrist becomes hand (sorry for poor description). Also on my thumb side of my mouse arm. I tried 1hp doctors thumb stretch and noticed an increase pain on my mouse arm. Does managing wrist pains function similarly to back issues from weightlifting. Introducing movements slowly to increase strength and comfort? As I have learnt that it's a sensitivity issue more than actual damage.

This could be paranoia as I had pretty severe wrist pains when playing StarCraft 2 religiously where my hand would go numb. Much thanks.

[dawn ice]

it definitely sounds like it could be the start of carpal tunnel syndrome, good idea to see your gp

[woeful rampart]

Yippee

Can do, guys... Don't play StarCraft it ain't worth it lmao

I'll talk to my GP about it, anything I can do on the meantime to alleviate stress on my wrist? I weight lift and play 23cm/360 in valorant. Would it be worth lowering sens so it is more elbow and shoulder than wrist?

[surreal valve]

Good app for Kal tracking?

[thorn matrix]

Yup make sure you are taking more breaks too because of that awful chair design haha.

[thorn matrix]

I found this article that outlines some options https://drdavinlim.com/sweaty-hands-treatments/

[thorn matrix]

We rarely see thickening of the carpal tunnel ligament in esports, the more likely cause is tendon irritation potentially compressing the nerves, check this video out for more details. https://www.youtube.com/watch?v=s1Q1TwogTps&ab_channel=1HP

[thorn matrix]

Hey I would refer to the wrist pain guide here https://1-hp.org/gaming-wrist-pain/, if you're noticing that your pain is more complex than this, please look into the virtual clinic options.

[woeful rampart]

Can do, thank you guys for your help!

[dawn ice]

myfitnesspal is the standard

[surreal valve]

Okok

[rain vault]

that video was great! Definitely cleared up some misconceptions. Thanks for linking it.

[last hemlock]

So I have this strange issue where when trying to focus on things on screen my vision becomes a little distorted and then i almost become sleepy, i literally have it happen where for example ill look away from my crosshair to look at whats happening around me and immediately find myself yawning, and also like unable to concentrate at the task at hand. Is this something like health/eye related or like a mental thing? Im genuinely super confused on whats causing this or what to do, because when watching videos on my phone or tablet for example i can concentrate and fully focus no issue

[modest matrix]

Forearm bone(?) hurts a bit after some static clicking exercises, any exercises or things to help rest?

[cerulean socket]

So a while ago i had asked about my wrist shaking when i track towards the right and it still happens even after doing the excercises with the dumbell, maybe i havent given it enough time so im gonna still keep doing them but i decided to hold my forearm still with my left arm and it stopped, im super confused now, is it my forearm thats causing this?

[dire vector]

Good timing, was wondering about the same thing

It only happened when I was using my arm inside tasks

Didn’t realize it until now cuz exclusively used arm and low sense, no wrist

[umbral lion]

my shoulder is hurting alot should i just take a couple days off from playing ? like just take a break

hurts after a long session of playing

[violet swan]

Probably anything that uses the wrist to grip

Do you grip your mouse hard

[violet swan]

Maybe your shoulder isnt position properly

[umbral lion]

do u have an image of a correct way ?

[violet swan]

you could scroll up and find one idk

[violet swan]

actually tbh i wouldnt do any exercies untill i make sure my wrist is fine

[woeful rampart]

Not really no, I've switched to a lower more arm dominant sens and its seems to not irritate it

Also can not do exercise is about the only stable thing I got going for me

[naive sparrow]

anyone else have this problem where once you start doing something good like having a great start to a task where you have yet to miss and then all of a sudden ur mind acknowledges it and then starts focusing on other things like song lyrics or hyper fixating on ur mouse hand and it just throws you off and ur score gets tanked down? my mind is literally sabotaging me lmao

[orchid halo]

I have a problem with my posture. I think i fixed it but I am not sure. Do you think it looks healthy?

That was my posture before.

[dire vector]

Can recommend moving screen upwards, maybe chair a tad higher if moving arm disrupts shoulder too much? But screen bigger issue here

Having it downward will mess up your neck and shoulder/back posture

[orchid halo]

I already moved my screen up in the first picture do you think it is still to low? My shoulder is fine, but I feel there is a little bit preassure on my mouse pad which might affect my aim, but its something I have to try. Is using the bellybutton on desk edge height as an indicator a thing or is it not accurate, because everyone is build different?

[grave vale]

hello, I can't sleep every day anymore, it's like my brain is doing zig zag

[dire vector]

monitor probably still too low, at minimum you should try to get top bezel at eye level. the pressure could be caused by being slightly too low, but if it is just you resting your arm on the desk its fine.

[spiral wigeon]

https://twitter.com/mungusdgiant/status/1680597896037531650?s=46&t=7PYdMC00FT89zG1QUt4LhA

MungusTheGiant (@MungusDGiant)

The Key to IRON Wrists for Gamers

A Thread🧵

Likes

465

Twitter · Jul 16, 2023, 3:18 PM

real or no?

[spiral wigeon]

@open ivy

[open ivy]

Yep all valid!

he has great overall mobility and strength some of the exercises are difficult for many who haven't done any wrist conditioning before

The pictures of the equipment are not weighted carpal squeezing but resisted grip strengthening exercises

[spiral wigeon]

good thing he mentions that you shouldn’t start with a lot of the heavier exercises, or even try to. Thanks for answering!

[open ivy]

👍🏻👍🏻

[hexed plover]

What supplements are everyone taking to help with learning? I’m a pilot and have to deal with a ton of info quickly every day and have found that some omega 3s seem to help. Any other suggestions? Of course anything that applies to aim training is welcome but I’m more looking for something to boost general brain health

[hexed plover]

Sounds like the muscles on the top of your arm. Try doing wrist circles and stretches. One that’s also good is twisting a towel to provide some resistance to up and down wrist movement. Resisted straitening of your fingers would also help

[mellow field]

@open ivy any ideas on how to accelerate healing on a tfcc injury?

[foggy marlin]

getting this weird pain in my pinky/ring finger after longer sessions

feel like its holding back my aim and also concerned for longevity

[thorn matrix]

Likely tendonitis! would check out these routines! https://1-hp.org/gaming-wrist-pain/

[thorn matrix]

Depending on how you got the tfcc injury but decreasing the load on the tfcc through bracing if needed. (usually tfcc strain comes from some kind of heavy loading in the gym or elsewhere) and working on strengthening the pinky side muscles to support the structural integrity of the joint)

[mellow field]

yep i missed the rack while benching and i injured it somehow

can i still paly video games?

[thorn matrix]

yeah i'd wear a brace in the gym to support it while you lift

yeah gaming wont stress the tfcc

but i'd do this routine to help support it https://1-hp.org/wrist-extensor-protocol-ulnar-bias/

[mellow field]

alright, thank you so much

[maiden roost]

On my mouse hand my thumb, pointer finger and middle finger will sometimes feel numb followed by muscle weakness/tightening. I stretch my pectoralis minor and it temporarily alleviates the numbness and weakness and I can almost feel my blood flowing into my hand. I am wondering if there is anything more I can do to make this less of a temporary fix and transition into a permanent fix.

[violet swan]

is it safe to eat one meal a day? i’ve been doing this for around 2 months to save time and for other reasons but i’ve seen conflicting studies on whether it is even safe or beneficial.

[foggy marlin]

thank you sm ill check it

[remote sapphire]

numbness on hands? heavy on right side and lighter on the left (enough to prevent me from using mouse)

[languid ore]

My hand has been hurting a lot, especially my thumb. Context: I've injured my thumb twice before, never broken but I did thorn my ligaments and sprained it before (playing volleyball).

I am not sure what to do, I have been taking care of it, not overdoing anything, always warming up appropriately... :/

[naive sparrow]

when i do my wrist stretches i find that this one is the only one that kinda hurts...is this rlly bad?

[languid ore]

you should go for a deep stretch, not a hurtful stretch

[naive sparrow]

w/o even using my hand to stretch it further it hurts

[languid ore]

strange

[past furnace]

Was advised to ask a doc here

I have pain in thumb and elbow

What should I do besides posture / stretch / work out

Since I'm already doing those

Pain has gotten better since but not gone away

Elbow pain was originally caused by having my elbow below the height of the desk while playing games I think

Thumb pain was originally caused by typing on my phone too fast I think but flares up when aiming sometimes

On occasion I feel a slight tingle in ring and pinky fingers so I'm wondering if whatever the elbow pain is is also fucking with my ulnar nerve

[empty pendant]

Not a doctor but this something everyone well tell you.

Rest your muscles when overused
Try padding to rest your elbow on when using your desk for long periods of time

Hot/cold compression in 10-15minute intervals will also do wonders

[tame otter]

Maybe go outside? Try to get some sun in you, also have a consistent sleep schedule.

I think you should spend more than 45 mins outside and also wake up early, if you're not already doing that.

[jaunty ember]

This is my stack

[jaunty ember]

they are all fake

placebo

The three on the right are supposed to help with brain function but I never noticed a difference

I take vitamin D because I read that low vitamin D can impede musce growth

and im trying to get big and i dont go outside

i cant afford that xd

[tawny oyster]

alpha gpc is the play if u want brain stuff

[jaunty ember]

not too stressed about tbh

Just wanted to try em

[lavish flame]

why do i see a yellow trail after the target in tracking scenarios??

is somethign wrong with my eyes?

[velvet grotto]

could you send a video of you playing such a scenario? it might be something wrong with the monitor maybe

[glossy chasm]

how can i keep my focus up in game? when more happens than in an aimtrainer?

[last inlet]

also acetyl l crantitne

[languid ore]

I am incredibly frustrated my arm/arm has been feeling "locked" for like a week now...

[pallid mural]

exblain

[languid ore]

I don't know like, I've injured my thumb twice in the past (with volley) and now it's been hurting, my thumb and pinky finger, along an imaginary line that connects to my wrist, it feels weird. I've never seen anyone describe a similar pain like that.

[pallid mural]

is that the only place u feel weird? sounds like a nerve issue

do u feel in neck / forearm / bicep / upper back?

[languid ore]

actually, yes like the top part of my clavicle on the right side (the hand I use for play for playing) there's a part close to the neck that twitches sometimes while playing

[pallid mural]

only twitches but no pain?
that spot is called the brachial plexus, i had pain there all the way down to my fingertips due to overuse and constant bad posture for a long time

that spot is like a path for all the nerves to pass through

hope 1hp guys can help u, should get it checked

i actually still have pain i've yet to fix it

although im not constantly wokring towards fixing it

[languid ore]

it's probably due to pain not gonna lie... I don't have the best of ergonomics

[languid ore]

I hope so too

[hollow minnow]

Should I train finger flexors or wrist flexors for aiming? Or both?

[violet swan]

LMAO YOUR PFP

[violet swan]

training those for aiming is unnecessary

[hollow minnow]

Ah i see.

So I’m assuming it’s the same for the extensors?

[violet swan]

yes

[hollow minnow]

No way you kicked me bruh don’t ever let me catch you lackin again or else 🙏🏻🙏🏻🙏🏻🙏🏻

Nah im trolling, sorry for joining lmao

[violet swan]

[topaz bolt]

should i ever rest my elbow on the table when using a mouse

[pallid mural]

Its fine if u are in a normal height compared to the desk

If the desk is too high it can cause problems

[topaz bolt]

ok

also how do i stop gripping my mouse so hard when i am in very high pressure situations in cod

i noticed tingling evrywhere today that never stopped

can i lie back in my chair because it feels more confortable or is that unhealthy?

[topaz bolt]

i thinki excersied my arms to much lol

[dire vector]

If you getting good back support then I think is fine, but if you are tryna aim train it might lead to difficult posture

[topaz bolt]

ok

[compact axle]

goal is 2k, and my normal meals give a total of 1300calories. is it valid to get the rest thru protein shakes? or should i just try to eat more?

or sweets/snacks

tryna go down a bit and recently started counting calories and realized 1300-1600 is prob too little

like 80kg currently and i do workout a little a couple of times a week+somewhat physical work

[novel hatch]

are you trying to gain or lose weight

if lose then just eat according to your appetite for a week

reduce from there

if no weight change then cut calories then

don't need to be too aggressive, 500 cal deficit per day is 3500 a week = 1lb of fat loss per week

try to get 30% of your calories from healthy fats, hit 1.4-2g protein/kg bodyweight and rest backfill with carbs

if you drop fats too low you'll end up messing with your hormones

[topaz bolt]

what are somethings i can do to relieve carpal tunnel

[blissful fulcrum]

I been aim training alot over the past few days and now my ringer finger starts to get sore pretty easily

[compact axle]

going down, those 1300 are what i have for meals, if i just follow appetite i get over 3k+ ez, so i just buy in what i feel is enough and im just as happy, if i buy in snacks/extra i have problems nit eating everything up at once. easiest for me is too follow routine like eat this then and that then, so i was wondering if its fair to like 1500 in meals and 500 in protein shakes or if i should try to just try to put more food in which is harder, easy for me rn is either 1300 or 3000+

+currently not getting enough protein im pretty sure

so actually nvm i think ive already decided on 1500+500

[dire vector]

how many calories is two cheese toasties per day

[tawny oyster]

it depends on the product

there's ones with less calories some with more

[serene slate]

Yo! So I’ve been wanting to get some wrist recovery stuff for in between games and on breaks from kovaaks, any advice on what products to get?

[pulsar niche]

cheap bucket and cheap rice

[serene slate]

I’m trying not to blow my wrist out not become a lethwei fighter

[surreal orbit]

What kinds of issues are you experiencing currently? Or are you more looking for general preventative things?

[surreal orbit]

So we used to think that you had to sit between 90-120 degrees for optimal spine health. Turns out nah, that's absolutely not the case.

The best thing to do for posture is actually to move around frequently. Spend some time sitting up straighter, then leaning back, then getting up and walking around, etc.

As far as whether or not you can rest your elbow on the table, it depends! If you've got enough space to do it, and the height of your table is about level with your bellybutton when you're sitting, that's a perfectly fine and relaxed position as long as you're scooted in close to teh table.

With the mouse death grip...I feel like I have to tag @thorn matrix so he can post his favorite picture

[tawny oyster]

Any idea what could cause severe chest pains at complete random well usually after eating a lot or something sweet

it feels like muscles not internal

did checkups before

nothing

[violet swan]

its not heartburn?

or rather acid reflux

thats my immediate thought since you mentioned after eating

[tawny oyster]

its like the middle of my chest mainly

i checked for acid reflux before i didnt have anything and i dont rly feel like throwing up

laying down helps a bit

it feels like its where my esophagus is

[violet swan]

it definitely sounds like acid reflux to me, did your doctor recommend anything for it when you asked about it? if you can identify eating certain things causes it then a good start would be cutting back on those foods

[tawny oyster]

nop they didnt see any sign of acid reflux last i checked

weird thing is its not consistent

[violet swan]

and they didnt recommend anythingg else? :(

[tawny oyster]

doesnt happen that often

[tawny oyster]

nothin unfortunately, i went to an emergency checkup before for it and they couldnt find anything wrong

i literally cant function with the pain

[violet swan]

can you describe the pain? is it like sharp or tight?

[tawny oyster]

tight

kinda like being choked

internally

really really hard

[violet swan]

feels harder to breathe?

[tawny oyster]

nop everything is normal

just pain

nothing besides pain

i can take a painkiller or sm

[violet swan]

thats good at least, you should definitely make another appointment with your doctor and say that its still been an ongoing issue, in the meantime you could try taking a painkiller or antacid if you have anything like that and if laying down helps then just try to relax

and drink wawa

[tawny oyster]

its hard to check i feel like tho

cuz its not something that happens often or consistently

after doing a certain action

[violet swan]

yeah makes it harder to keep track of definitely

[tawny oyster]

i definitely ate what i had today and didnt feel a thing

i think it could be cuz of sugar maybe?

like if i pass a certain sugar threshold

sometimes the pain moves over to where my heart is

[violet swan]

have you had your blood sugar checked?

it could be happening because your blood sugar spikes

[tawny oyster]

uhh i dont think i did

uncertain

it usually lasts for like 2-3 hrs or so

then it goes away

[violet swan]

I think best thing to do is book another doctor appointment and in the meantime try to relax and stay hydrated and can take a painkiller and see if it helps

[tawny oyster]

i had blood test done recently

nothin came up

[tawny oyster]

oke

ill try

will take stronk painkiller

[violet swan]

🙏 I hope its not too bad :((

[tawny oyster]

hurts a fk load

[violet swan]

😿