health

[pallid mural]

By playing more and more like all the high level players did. U can also watch technique videos like riddbtw’s crash course playlist

[river kraken]

dell s2522hg

[pallid mural]

Oh idk that one

Could be monitor could be ur skill or focus point

Try to work on the other two

[river kraken]

so you dont think its the colours?

[pallid mural]

No, why

[river kraken]

idk why, it always felt hard for me to focus on light blue stuff
i also always had problems when I tried cyan crosshairs in valorant

maybe its just my imagination

[pallid mural]

U can try my comment above

F.lux or windows night mode for blue light reduction

It helps

In general lol

Not only for aimtraining

[river kraken]

i turned it on, it looks really weird but i guess ill try it out

[pallid mural]

U can change settings to tune it however u like

If not on windows then on f.lux i know u can

Also if u have blue colored bots

Change to black

And use brick background

Brighter color

I use that for any moving bot scen

[river kraken]

yea i always had the default bots and background for aimlabs
i tried it pink bots and dark background and it felt a bit better

i guess ill try black

is white crosshair fine? i think it kinda vanishes in the brick background

but i always use white crosshairs

[pallid mural]

Use outline for sure

I like white small + with outline

U can also change the brick background setting

To a more tuned colors

[river kraken]

wdym with tuned colour

[pallid mural]

U can change colors of the background and sky everything

To less brightness if u want also

[river kraken]

what colour do you think fits good with white crosshair and black trarget

[pallid mural]

Anything u want, experiment with the RBG and see what u like

Every eye is different ^^

[surreal orbit]

If you're feeling well-rested, aren't having any injuries/soreness issues, and feel like you've got the mental clarity you need, you might be doing just fine with 6 hours of sleep. There's a range of what's "normal", and there are some folks who just need a little less sleep in order to recover. If you're doing other things for recovery as well--stretching, hydration, good nutrition--that can also help make sure your recovery is adequate.

It's hard to say for sure just based off of that information. What you described does sound pretty well rounded, but the quantity is also important to make sure you're getting enough fuel. Are there specific macronutrient or calorie targets you're trying to hit?

[somber falcon]

Thanks for the information

[balmy folio]

I make like a shake for breakfast which is around 1.5l and then later in the day the other part which is around 1.5kg with 700g rice 300g greens and 400g chicken. I mostly just eat till I'm full and look how my weight changes

[surreal orbit]

Are you trying to lose, gain, or maintain weight?

[balmy folio]

slowly gaining weight/muscle

[sly gate]

Hello cait, hope you are having a wonderful day. I saw your profile at voltaic's server and would like to ask some small questions that i have been thinking lately about aiming and neuroscience. Firstly i wanted to say that i am a left-handed person using my mouse on my right non dominant hand. 1 - do i have any disavantages in aiming with my non dominant hand compared to right handed people aiming with their dominant hand? 2 - i am doing some motor coordination exercices with my right hand such as like, trying to hold the fork and eat with it, doing circular moves with each of my fingers and closing and opening my hand very fast.. Is this going to help improve my right hand control and impact my aiming skills positively? 3 - i have researched and found out that sleeping is where aim improves(as long as you are training ofc) and i would like to know what should i look for in a sleeping supplement. I've never used anything like that before, but lately i have been having a hard time to fall asleep and so bought one with 100mg inositol since i have heard that it is good for neuron communication during your sleep, 100mg magnesium and 0,21mg of melatonin. There is more ingredients in nutritional info but i feel like those are the most important. Doing some more research i found a supplement on the internet that appears to be more concentrated on inositol 2000mg and magnesium 500mg, and those are both good for neuron communication as far as my research went. Do you think it is worth the upgrade? Sorry if my text is a bit long and if you couldn't understand some sentences, eng is not my mother language. Thank you so much for reading this ❤️

[surreal orbit]

With the caveat that there are a lot of specifics I haven't asked about, to answer your general question: on the whole, that sounds fairly well-balanced. But if you're looking for more specific recommendations or meal planning, I'm happy to pass along the info for some of our registered dietitians who do 1:1 support as well.

[surreal orbit]

So there's some things I can answer in here, and some things I can't, and I'll explain why.

1. You'll have a higher initial learning curve, but once you get past that, you shouldn't have a long-term deficit. And there's also research that suggests that ambidexterity actually helps with brain development and preventing neurodegeneration down the line, so you've got some bonuses there!
2. This absolutely will help. You could also consider specific dexterity and coordination exercises like using a gyroball, learning pen spinning, or practicing puzzles with your right hand.
3. The vast majority of people DO NOT need a sleep supplement. Generally, if you have any deficits with your sleep, you want to start by addressing the basics first--consistent sleep/wake time, adequate activity levels during the day, having a dark/cool space for sleeping, putting screens and devices down at least 60 minutes before you try to fall asleep.

There are two supplements that are most commonly used for sleep: melatonin and magnesium. Magnesium works slightly further "up the chain", as it helps with regulating your body's own melatonin production. Supplemental melatonin is not something you want to just use casually, because it's always better when you can rely on endogenous (produced by your body) melatonin. Research shows that if you are going to use melatonin, a lower dosage is actually significantly more effective than a higher dosage. Over the counter melatonin supplements range in dosages from .5 to 10 mg, which is a pretty huge range. The research suggests that .5-1 mg is most effective, and more than 3 mg is not recommended generally.

However, I cannot make specific supplement or medication recommendations for you or for anyone, legally speaking. I can share research with you, but taking medications is outside the scope of PT practice and I want to be really clear about what I can and can't answer there.

Also, your English is more than fine!

[balmy folio]

I was mainly asking, because my stepmom said I eat to much protein and that you only need like 0.6g per kg or something and that if I eat meat everyday I'll die at like 60

[surreal orbit]

Oh lord. No, that's not true.

So there is plenty of research that shows that vegetarian diets have cardiovascular benefits, which may be part of what she's referring to.

But minimal protein intake, both from animal and from plant sources, should be .8g/kg per day. If you're actively trying to gain muscle mass, it's going to be closer to 1-1.2 g/kg.

Now, if you're trying to do a recomposition (that is, you have a lot of body fat and are both looking to lose body fat and gain muscle), that's not going to be the most accurate way of figuring out what you need. In those cases, I definitely recommend talking to a registered dietitian. But if you're just working on slowly building muscle mass, you'll need more than .6g/kg.

The American College of Sports Medicine has a helpful info sheet here:
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf

[balmy folio]

a oke will do ty for your help :D

[surreal orbit]

Welcome!

[haughty imp]

yea like chef rush

dude sleeps like 2 hours

[surreal orbit]

Chef Rush is also probably on like 20 different kinds of PEDs, so I don't know that he's the best reference here...

Also, I'd put money on that being an exaggeration he puts out there to boost his image. There's absolutely a range of how much sleep people need and can get by on, but 2 hours out of every 24 is well outside of that norm.

[kind folio]

when I grip my mouse, my wrist is only touching the mousepad by my pisiform bone (99% sure thats the bone). It holds me back from aiming correctly, but trying to put my whole wrist on the mousepad feels abnormal

any idea how I could fix this?

this is with all mice btw

[surreal orbit]

That is the correct bone! Nice anatomy knowledge.

Is there a reason you're trying to put your whole wrist on the mousepad?

[kind folio]

only having this side of my wrist touching the mousepad makes that bone start to hurt, and it affects my range of motion

Im not so much worried about the range of motion, mostly about fixing the pain in that bone

[surreal orbit]

Makes sense! So a few things you could consider:
-getting a mousepad with a cushion at the base (yes, like an anime mousepad). It would allow you to rest your whole wrist and cushion that bony area, but might affect range of motion
-keep the whole wrist elevated. If you go this route, you'll probably need to work a little on extensor muscle endurance (which is not hard to work on!) and make sure your elbow/forearm is supported on an armrest

[thorn matrix]

Hey this sounds like it could be tendinopathy, I'd check out the guides here for exercises you can do to fix it! https://1-hp.org/gaming-wrist-pain/

[onyx oriole]

So I feel like brisk walking is too easy as I'm not completely stagnant and do walk here and there,and I'm pretty young

What would be a good way to start that wouldn't get me sick lmao

I did 5 full push up and 45 sec plank yesterday and my thigh hurts when I try it again today wtf

I also just lifted a chair to throw out(live in a flat on 3rd floor) and now my tricep is sore as hell

Why tf am I so fragile/weak,kinda offended cuz saying this makes me look like a wimp or old despite being a pretty big dude and being really young

[pallid mural]

Simply not used to physical work, keep doing it. All will get better(literally)

[onyx oriole]

So basically redo it the moment I recover

[pallid mural]

Yep, and once ur current routine feels easy, make it harder in any way u can think of. 1 more rep, 1 more kg, 1 more second pausing, 1 more exercise, etc etc

U would want to work on your entire body in the course of a week or so

At a minimum

[river kraken]

is 600mg caffein okay?

[harsh shell]

this might be a weird question ive been aim training for a long time but intensively the past few days and i have gotten really good results, I have Important matches coming up in valorant on sunday, But rn im thinking about drinking a small amount of alchohol like one 330ml bottle of coctail, I am worried that whatever training i do today will be for nothing, because im thinking that alchohol will make my brain not save the "exp"?,

i dont know what to call it but as far as i know when you sleep thats when all the work gets proccessed and "saved" to brain.

but drinking alchohol might be preventing that. but if the small bit is fine i will go ahead and do so because of personal reasons

[river kraken]

I am by all means not a doctor but I would strongly assume it depends on how well you handle alcohol. If I would drink that amount, I am fairly certain it wouldnt do anything, but if for example my ex girlfriend did it, thats a whole different story.

[onyx oriole]

Ah I just realised

It's probably because I'm not stretching before doing stuff

What would be a good stretching routine tho for flexibility and to prevent injury

[harsh shell]

i handle alchohol well and im pretty healthy myself close to 0 sugar and caffeine intake and no other bad habits. but i still dont trust alchohol so thats why i want a decisive answer

[river kraken]

is caffein intake really considered bad when it comes to gaming? for me i pretty much notice the opposite

[harsh shell]

generally speaking caffeine in small amounts is completely fine. but generally caffeine and sugar tend to make you feel weird depending on how much you consume

for example if you keep drinking daily on the days when you dont drink you will feel tired and sleepy and you will have a need to drink more coffee or smthng

/ energy drinks

in short it makes spikes of energy which is fine in small amounts but its better to just eat healthy and let your body be more stable(meaning you let it just do its own thing without artificially increasing blood pressure)

sugar is a problem asell consuming it does the same spike of energy thing, that is why many doctors out there just reccomend not consuming any sugary stuff

when people drop eating sugar they feel horrible but after a week or so their body naturally adapts to it and they feel wayy better and have alot of energy.

anyways this was a bit too much for a small question about caffeine intake.

caffeine does have it's good sides like people have said it alteres their reaction time,energy,confidence. but it must be consumed in small amounts

400 milligrams a day is reccomended so just keep that in mind

i dont reccomend energy drinks myself but there you go

[lunar relic]

Can confirm as someone with a monster energy addiction

Feel like shit without caffeine

[harsh shell]

yeah energy drinks make a more severe case of addiction. stick to coffee in small amounts. without even better

[harsh shell]

for reference thats like 3 and a half cups of coffee

[river kraken]

Usually always get my pre workout which is 200-250mg and then later on a monster

but yea, I also feel like shit without my caffeine

[harsh shell]

stop consuming it/do a lil bit, or you will feel shit without it

[river kraken]

altough I noticed that I only feel shit when I dont consume it and stay at home

if I go out and get fresh air its actually fine

but once im back in the headache comes

[harsh shell]

if you dont consume it at all for a while you will feel fine at home as long as you still move around a bit

no matter how little you drink traning/going out is a must for energy

[river kraken]

yea, broke my leg so going out was kinda meh

but yea

[lunar relic]

i just got the whole issue of exam season rn

so its like taking adderall and drinking caffeine

and fucked sleep schedules

but will become healthier over winter break fs

[harsh shell]

real shit

[river kraken]

how much amount of caffeine would be dangerous? my brother just gave me a whole monster energy because he doesnt like the flavour but I already had 3 today

would it be bad if I drink it aswell? If I let it stand here until tomorrow it probably tastes like ass so yea
but I also dont wanna like get a heartache or some shit lmao

so would that already be a dangerous amount?

as I said, just dont really want it to taste like shit when I let it stand around opened until tomorrow
but yea youre probably right

[pallid mural]

Search youtube for “ pre workout stretch mobility routine”, there are a lot of videos on it

Dynamic stretches are better before workouts usually

Static ones after workout

But dont spend too much time on these

A few minutes is fine

[weary hound]

1HP has some great stretches, and as far as caffiene goes I absolutely love love love GFuel dude. I'm not sponsored but I really wish I was, was a coffee addict and switched and I feel so much better drinking GFuel. Plus it's super cheap if you buy the tubs on a BOGO sale, just something to think about if you haven't tried it. It's sweet

Just make sure you don't go over 400 milligrams in a day and definitely don't chug whatever you're drinking even if it's under 400 milligrams. For reference a serving of GFuel, 1 scoop, is 140mg of caffiene and that's what I have daily and drink over the course of an hour.

[haughty imp]

tried, no dice

[acoustic forge]

Hey, Im tired all day and thinking of fixing my sleeproutin from 11pm to 9pm and still jump out of bed at 6am

My only fear is to miss something out classic fomo :/

[shadow depot]

thx!

[chilly linden]

Hi guys

I've been looking for meal prep videos and recipes

Does anybody know where I can find a lot of those

[pure trout]

If you are tired should you keep aim training

or can I just stop
I still have like 2 scens left

takes so much brain power and energy to get a decent score

I just ended up doing like 2 runs on each

lol managed to pb on last

building technique can help circumvent this?

[acoustic forge]

If Im tired I take brakes and play 30min later

[pallid mural]

ye take a break for sure, u will be more focused and get quality training

even as small as 5 min break if u feel tired, can be very good

walk a bit, drink some, mobilize ur joints

[void star]

depending on your goals I have some channels I love to use. For personalized planning @plucky haven is a great resource!

#health Ill be around to help answer questions for a couple of hours today if anyone would like support on various subjects!

[naive sparrow]

my whole right hands fingers get rlly cold and almost numb sometimes im pretty sure its just pinched nerves or something what do you guys do for like stretches to get my hands back?

[open ivy]

Hey all since we've gotten so many questions regarding wrist pain, taking breaks, what exercises to do etc.

I decided to come up with this twitter thread of my work with @tepid hemlock (with approval) to highlight some of the key things we need to know about preventing injuries in gaming.

https://x.com/HPforGamers/status/1737590357670642073?s=20

Happy to answer any questions about anything here 🙂

also rt appreciated 😉

[cunning bison]

Guys maybe I'm speaking for myself. But im been trying to make the things I love but there's a force that keeps me away from it even thought I have time and the conditions to make them. Instead I spend my days wasting time doing other unimportant things and going to sleep sad and feeling useless. idk if yall feel this too, just been feeling kind of odd

like i just been on my phone and playing CS2 on my pc and listening to music and i dont even remember i have real life thing to do

[void star]

Look up the concept of dopamine depletion. Depending on how deep you want to dive into the topics of motive/drive/behavior there’s a good podcast series I can recommend.

[cunning bison]

My corn addiction messed up my dopamine for sure

[cerulean socket]

Hello, im wondering if theres a fix to my problem. Everytime im moving my wrist left to right and sometimes up and down, it starts shaking uncontrollably, it has nothing to do with my squeezing my mouse tightly or anything, its fully uncontrollable it feels weird im not too sure how to explain it but ill try, for example lets say you are moving heavy weights in the gym and you’re on the last reps and you start shaking, it feels the same for me but zero tension at all, it doesnt feel painful, it feels as if it just loses control or like power im not sure. Any way to fix or know why these problems are happening

[pallid mural]

Sounds like adhd to me. It would be good to check it out

[cunning bison]

Yeah I have adhd and autism

[pallid mural]

Then it will most likely be beneficial to use the correct medication and or psychotherapy. Trust me I have adhd too, untreated for all my life and I’ve suffered a lot because of it. It affects so many aspects of life

[cunning bison]

I do

[pallid mural]

Oh nice :] then I suggest u try incorporating at least one(!) new thing to ur routine, one thing that u think is productive, and do it everyday. As well as schedule breaks from media usage(10 min break to walk outside/longer break to exercise, and do them multiple times a day. Try watching what 1hp suggested also

[cunning bison]

Also I been trying to grind CS bc I want to become an Esport player

[pallid mural]

Esports players need breaks and exercise too :]

There was a French pro who trained so much everyday and injured his arm(needed a cast)

So there is a limit too

[cunning bison]

Ouch

[void star]

If it’s at the end of the session then I would say it’s likely do to neural fatigue. The same concept you mentioned in the gym of the shaking/juttering is an inability of the nerves to create the force needed at the motor junction or the muscle being so fatigued it’s receiving the input, but doesn’t have the energy requirements as they’ve been depleted.

If you have symptoms of altered sensation/feeling I would think more neurological compression from entrapment somewhere. If not I would start by looking at your diet and what you’re putting into your body because it could be as simple as a lack of electrolytes or other neuro modulators

[cerulean socket]

Ill try to see the electrolytes thing because the jittering/shaking is all day every day, even if I take a few days off its still super shaky and its kinda weird because i’ve never felt something like that where its very uncontrollable. Also is neural fatigue and electrolytes the only possible problem or can there be like a physical problem or something messed up in my head? 😭 Im honestly kinda scared because i dont want it to ruin everything about my aiming or all my aim training going to waste.

[void star]

Anxiety, excessive stress, and added pressure you place on yourself all have roles. For any problem I like to go through a checklist before getting in the weeds. Physical, mental, dietary, sleep, and social connection.

[void star]

Typically from there you can pick apart the problem and find a solution.

[dry plover]

Don’t know if this is where I should be asking lol, but I’m having pain just underneath my wrist beneath my palm. I can most notice it when I hold something and try to move my index or middle finger. This is days after I’ve played on my setup, however. I tend to tense up a lot when I game, especially with my new mouse which is a bit narrow. Something I should be worried about? Maybe switch mice.

[errant kestrel]

hey everyone, i'm looking for desk reccomendations. I'm short (5'9) with kinda wide shoulders and short asf arms. Everything I can find online is too tall and i'm not sure how to go about getting my arm on my desk without extending my shoulder forward because of my short arms. Any help would be greatly appreciated

[lime kelp]

i feel like my adhd is holding me back from my dreams.. ill occasionally enter flow state but other than that its just rapid fast negative thoughts and self doubt in my head.. do you think i would benefit from getting adhd meds?

[void star]

Start here and look through some material. If you’re worried reach out for a for a free consult! https://1-hp.org/gaming-wrist-pain/

[void star]

I cannot diagnose without a thorough background and assessment nor prescribe. If you have a formal diagnosis of adhd and it is interfering with daily life, a treatment in the form of medication is a valid option. I think formal medical testing, and psychotherapy (talk therapy) with a professional could lead to more immediate answers.

[lime kelp]

i have been diagnosed since like 4

so i agree

[void star]

There are plenty of free podcasts I can link I personally like if you would like to start there.

[lime kelp]

thank you sm

[void star]

Anytime it’s what we’re here for. Even if I can’t answer or provide an immediate solution we treat everyone like they’re family. (the family members we like the most)

[lime kelp]

is there someone on here i can get some advice on some personal stuff in dms? preferably like a adult like someone in their 20's.. i dont want to look like im seeking attention but i dont have parents or like many adults in my life.

[pure trout]

Target switching makes my head spin a little bit

any fixes to this

could Speed TS with 60hz monitor be the problem?

[pallid mural]

Breaks, focusing on each dot individually, higher fov slightly

[pure trout]

I am using 100 fov is that too low?

[pallid mural]

60hz is indeed not optimal and ur monitor could have a lot of ghosting etc (low quality monitor regardless of hz)

[pure trout]

Yeah, it's honestly a pain in-game

[pallid mural]

Use ow 103 or higher, try 110

Forbes

Fronts

For ts

Dam autocorrect

[pure trout]

im using csgo fov scale is that fine?

[pallid mural]

Oh, I think 90 source is the default right

[pure trout]

90 for like 1280x960 4:3

[pallid mural]

So 100 should be fine if u see most dots

Use full he on aimlab

[pure trout]

I'm on kovaaks rn

[pallid mural]

HD

Same thing

U don’t need exactly the same settings as cs especially if ur head hurts from it

A lot of people use higher resolution on the trainer

[pure trout]

When I started aim-training I had everything same as cs

but now I don't really see the use of it

[pallid mural]

Me too, u don’t need it

[pure trout]

It helps a lot

[pallid mural]

What helps

[pure trout]

the 110 fov

[pallid mural]

Oh good

[terse oracle]

Hi i just wanted to ask how could i fix my aim to right , when i am moving my wrist to right there is a little crack sound every time i move my wrist to right and shakyness

[pallid mural]

Thats normal cuz the structure of the wrist is stronger on the left, try doing wrist mobilizations + general upper body before during and after playing, good posture etc. i would suggest strengthening too

[terse oracle]

Thanks for advice. Happy holidays!

[jagged shuttle]

@1hp
so I never had any Issues with gaming but recently ( for the past 4 days ) my eyes get exhausted really quickly,
I struggle with vision-focus and sometimes I see a green 'dot' or 'star' with my right eye that blinks rapidly.
I think this could be in relation with my new job that requires me to stare at a screen for 9 hours a day,
as I have the issue after 2 weeks into the job.

you got any advice for me?
perhaps any tips on what I should do now to get my eyes back to normal?
or should i visit a doc?

[short stone]

Probably a weird question. But does food, sleep, and lifestyle affect on aim and reaction time?

I don't walk much, 150-250 steps a day on average.
Sleep 12-14 hours, I don't have any sleep schedule, always go to sleep at different times.
Eat 1-2 times a day, it's always a quick meal like an omelet, spaghetti or sandwiches.

[pallid mural]

Yea they are, im also pretty sure a somewhat consistent sleep schedule is better for performance

Idk if u’re eating above / at / below maintenance but above maintenance at least in physical work increases performance

[gloomy marten]

hi, i have a question more about posture. when i sit down to do my aim training or to play valorant, i tend to cross one leg (right or left one) under the other one and leave the other one on the floor as normally. is this a bad posture while playing? would I benefit from sitting normally with both of my feet touching the ground?

my posture its kinda like the figure number 5, but with the leg under the other one, not above

[gloomy marten]

also, is it bad to maybe overwhelm myself while doing the valorant voltaic benchmarks? i have specific days where i only focus on upgrading the scores on the benchmarks, but I repeat several times each exercise until I can reach new records on these scenarios. sometimes I try and take a quick break and go again nonstop until I reach a new limit. I only practice the benchmarks 1 day of the week which is sunday, and I do this every sunday. is this bad in order to achieve more progress and in order to like maintain that progress internally? or are there any more optimal ways to train this benchmarks?

[pallid mural]

Why are u aimtraining only once a week, im assuming from the comment

[gloomy marten]

nononono, i aim train everyday, but not everyday the same amount of time and not everyday the same playlist

on a normal basis, (monday to saturday) i do minigod's playlist (ramp and improved demon1 routine) before playing and before going to sleep. also I combine that with the daily valorant session which tends to be 3dms and 4+rankeds

on sundays I only grind the benchmarks. I only do benchmarks one day because my goals and my training plan is more focused towards valorant rather than aimlabs

[pallid mural]

Are u doing all of this before the 4 games? Arent u tired for comp already lol

Oh its not that long I guess cuz ramp and the routine are short my bad

[gloomy marten]

for example, on a normal day I do ramp playlist, then play 1-2 dms, then play comp, and maybe do a couple dms before more comps in order to reset mentally if needed

[pallid mural]

Seems like a good plan

[gloomy marten]

then the next day I do exactly the same but starting with the improved demon1 routine. I also shuffle this playlists everyday following advice from a podcast from MetaDoc

[gloomy marten]

thankss

[pallid mural]

But i recommend doing the valo benchmarks more frequently if u want to improve on them. Try cutting it. In half and treating it as 2 playlists

[gloomy marten]

my concern is that, on sundays, I only grind benchmarks like super tryhard. for example today, I started 2:20hrs ago I believe, and so far I have only covered 9 exercises of the 21 available on the intermediate playlist

[gloomy marten]

and the thing is like, I take so long because everyday I look forward to getting new records, and won't stop doing one scenario til I have a new record

and i don't know if thats optimal at all, because sometimes my wrist shakes a bit and I feel overall overwhelmed for the nonstop training

do you have any recommendations on that?

[gloomy marten]

oh, I take the valo benchmarks as a way to do some sort of an isolated training where I only focus on my aim mechanics rather than valorant itself and its other aspects, that's why I only do it 1 day of the week

[gloomy marten]

but I would truly love to know if you have any recs on this situation which is my main concern

[pallid mural]

Doing the training more frequently will result in better results

Thats with any skill

U will also be able to focus more if u cut it in hald

Half

If u improve u will improve in valorant aim wise

U dont need to super grind when u play it if u do it more than once a week

Which means easier records + covering more tasks each day

If u cut it

Variety is good tho, thats why u dont do it 24/7

And cutting it already introduces variety in itself

• shortening the time

So ure not super fatigued and burnt out

So many advantages ^^

[gloomy marten]

u think maybe I can cut it in half and integrate the benchmarks into my daily routine?

[pallid mural]

Only if u want

[gloomy marten]

yes, that's an amazing approach actually

[pallid mural]

U can still do

First half, second half, other routine, other routine, first, second

On diff days if u want

[gloomy marten]

yo can you check the #scores? thats what I strive for everytime I ultragrind the benchmarks

[gloomy marten]

do you mean like alternating the order everytime?

[pallid mural]

No need imo

Just that u wanted multiple routines in a week right

So i tried doing an example of a weekly schedule

[gloomy marten]

ohhh I get you know

and then on sundays like I keep the same approach of doing only benchmarks?

yea, it makes sense, I should make more progress if I cut it and then apply it to my daily routine

[pallid mural]

Well u are doing valo bench 4 times a week (in halves) so no need for it anymore

[pallid mural]

Ye

Try it for a week and see how it goes :]

[gloomy marten]

ohh I see

and I should distribute this halves carefully right? so I can train pretty much every aspect before getting into the val session I mean

[pallid mural]

Nah, straight in half is fine

Whichever mid point u want

[gloomy marten]

you think so?

wouldnt I be training depending on the half, maybe more tracking? or maybe more flicking?

I dont know if it makes senseds

sense**

[pallid mural]

It does for ur main problem of burnout + u already train flicks anyway from ramp or dm

[gloomy marten]

ohh I get it know. my concern was like that i strive to train every aspect I can in a quick way (15 20 mins) on aimlabs before the val sessions, and reinforce that with dms

and i thought like, if i dont distribute the benchmarks scenarios in a way that i can train every aspect, that maybe could affect negatively to my aim

i dont know if it makes sense

[pallid mural]

Ye thats good, but for example there is a very popular routine called vdim that has u train each day different aim category, so dont worry about it.

[gloomy marten]

ohhh ok

thank you very much

[pallid mural]

Ye for example pros, they dont vodreview everyday, and they still benefit from vod reviews

No need everyday everything

^^

[gloomy marten]

sorry that I bother you so much, but is there any way u can help me in another concern I had that I wrote above?

[pallid mural]

Sure

[gloomy marten]

its about my posture while playing

[gloomy marten]

this is the other message

because i recently reviewed the recs that are available on a document from a therapist from vt, and he explains that its better to sit normally like with both feet to the ground, and I came to realize that I dont have that posture while training or playing in general

[pallid mural]

I dont know, but if u want to change it u will get used to it pretty quick i imagine

At first it will feel weird maybe but if u continue then u wont notice it anymore

[gloomy marten]

i see

thank you very much for your help friend

[pallid mural]

Welcome bro

[gloomy marten]

i will be taking your advice and applying it to see how it goes

we tryna hit that radiant on na frfr

[pallid mural]

Glhf

[void star]

Happy healthy holidays from all of us @ 1HP. Here’s to a stronger, healthier you in 2024. Cheers! 🎄🎊🍾

[jagged shuttle]

advice would be highly appreciated!! <3

[pallid mural]

Make sure to take frequent breaks from screens on the job, water ur eyes and walk a bit every once in awhile. Install f.lux or built in windows yellow light, decrease brightness

And lower overall screentime as much as u can

[split valve]

hey man 250 steps avg is incredibly low and id highly recommend u to go for more walks or even better go workout 🏋️‍♀️

[jagged shuttle]

thanks, i will try this

[somber falcon]

hmm now I am sleeping 5 hours a day

and not feeling tired throughout the day

if I were to still be growing

my muscles

[somber falcon]

basically I sleeping 5 hours a low amount and from the moment I wake up I don't feel tired to around the time I sleep also

idk my sleep is getting shorter and shorter

[swift bloom]

Increase VO2 max and become goated aimer 😎

[surreal tartan]

my left arm, more specifically my biceps, just randomly started twitching. its never happened to me before. I just did some aim training but im right handed so idk

[pallid mural]

Stretch and mobilize ur upper body, do it frequently while on the pc

[frigid totem]

Hi everyone!
Would you say that looks like a forward head posture?
It feels like, but not sure 🙄

[pallid mural]

Looks normal i think, maybe if u bring the monitor a tiny bit closer and activate ur middle upper back a tiny bit, u will look better + wont feel the need to bring ur head closer

[frigid totem]

Will try, gotcha
Thanks a lot!

I’ve been kinda fiddling with the monitor height/tilt a tad. Used to have the monitor just straight, trying out 8 degrees of upward angle rn

[short stone]

I know it's too low. I wake up at 1-2 am due to a messed up sleep schedule. Sadly at 12am curfew starts and I can't go outside. By the end of curfew, I fall asleep.

[void star]

Hey Andrey, I would lower your monitor as you are in a slight forward head position with some subcranial extension (nodding backwards). As long as you are not symptomatic (painful), and routinely get up and return to your desk with very minimal differences, this will decrease your risk of RSI or tissue overloading. Your tilt may need to be adjusting when lowering.

[crimson minnow]

Id definitely change ur sleep schedule if possible cos thats not good. If u wake up at midnight I would honestly suggest u change ur sleeping habits

[short stone]

I've been awake for 14 hours now, hope to fall asleep at 9pm and get my normal sleep schedule back

[crimson minnow]

Do u work night shift?

[short stone]

I'm not working, I'm studying. I don't have any lessons at the moment (vacation)

The schedule messes up on its own, it happens most often during kovaaks sessions. I can play for 12 hours straight and then realize it's 9am))

[pallid mural]

U can make alarms/timers if u want

[crimson minnow]

Respectfully u shouldnt be on kovaaks 12 hours a day. For what ive heard more than 2 hours is just extra. 100% do alarms

[short stone]

I set alarms, but I still turn them off and keep playing. I also drink energy drinks and coffee, literally every day for a long time. I can guess that these are the things that are affecting my sleep.

[short stone]

It's a hobby, I enjoy playing kovaaks more than FPS games)

[crimson minnow]

Oh thats fine but yea id suggest working on those bad habits especially the stimulant abuse

[short stone]

I've been drinking energy drinks for about 5 years, I can guess the maximum was 14 days without energy drinks. But I still drank coffee on those days

[crimson minnow]

Yea all due respect ur addicted

[short stone]

That's about two months

[crimson minnow]

Try ur best to at least take a tolerance break and work down the amount of stuff u drink

Over how many days

[short stone]

Thanks for the advice, I'll really try. But I feel like I'm going to lose it really fast

[crimson minnow]

Id say create dopamine around not drinking an energy drink

[pallid mural]

Imagine conquering your desires

Thats gangsta shi

[frigid totem]

Hi Fulco, appreciate your response very much. I do have some protrusions and a hemangioma inside C6 so my neck is not in an ideal shape. Thanks a lot for the advice. Will try lowering the monitor and taking regular small breaks as you suggested.

I’m also looking into a more ergonomic chair as the shoulders look like they roll forwards and I assume the racing backrest on my current chair doesn’t help much.

Current issues are periodic pulsing sensations and mild neck pain. Will check if that persists!

[void star]

We have various partnerships with some ergonomic companies. I don't believe in one brand over another or chair type (gaming vs office), only the way it supports the individual. I can send you a DM on what I look for. Ive also authored a quick posture checklist we will be publishing this week I'll link.

[north panther]

im having pain in this part of my back while playing

but idk why bc my position playing is not bad

btw tomorrow if i can i will post a photo of my position

in case you can help me correct or give tips

[pallid mural]

Is ur neck forward? Shoulders? Arms extended while laying back excessively?

Try doing upper body mobilizations every once in awhile when playing

Maybe every 30 minutes getting up and doing them for 2 min

[north panther]

wait i will send u a phoyo

i usually sit like this while playing

[pallid mural]

Do u stay like that all the time or break now and then and loosen up

Seems a bit forward neck ye

[north panther]

stay

[pallid mural]

I think u will benefit more the above then

Try it for a day or two and see if u feel a difference

[north panther]

okey i would but what is upper body mobilizations

@pallid mural

[pallid mural]

U can lookup “upper body mobilization” on youtube, basically loosening the upper body and giving it more range of motions and less tension

[north panther]

okey

ty bro

[crimson minnow]

U could lay back

[north panther]

I feel uncomfortable when I rest my entire back on the chair

[crimson minnow]

Damn

[worn socket]

This is probably the best one I found

https://youtu.be/OcDhmXXgi8Q?si=bE73RxBxpma6A-gB

@north panther

I had tingling in my hand for a week and started doing these since k recommended and it worked like a charm

If it gets real annoying like in my case just take a day or two off and it should go away no problem

[north panther]

okey ty man

[void star]

https://1-hp.org/blog/controlyourbody/gaming-posture-checklist-9-tips-for-better-health/

We just released one of the first interactive and quick gaming posture checklists. Super easy tool to use before and between matches/sessions.

[worthy copper]

idk if i can sit like that girl chief

[void star]

she may be exaggerating a bit

[steel grove]

do i turn into a girl whenever i fix my posture?

[jagged shuttle]

@void star 🙏

[crimson minnow]

Why she so thicc

[void star]

I blame the editor, I’m just the content guy

[crimson minnow]

[steel grove]

i think cartoon does the same

[remote eagle]

how to meditate

i cant focus lately

like 30min kovaak and then i realize i in youtube

[keen mirage]

read the mind illuminated book

but it's hard af

[remote eagle]

i dont have it

[keen mirage]

https://ia902906.us.archive.org/view_archive.php?archive=/13/items/buddhism-engl/BUDDHISM ENGL.rar&file=BUDDHISM ENGL%2FNOVICE%2FOTHERS%2FETC%2FAND%2FThe Mind Illuminated - A Complete Meditation Guide Integrating Buddhist Wisdom and Brain Science ( PDFDrive.com ).pdf

[remote eagle]

sus

but i already click it

[keen mirage]

It's just internet archive link

[remote eagle]

damn

i cant read this word is too hard

[north panther]

What do I do if I can't find any comfortable position?

[onyx oriole]

i only have 2-3 hours a day sleep this one week HELPP

[main beacon]

Is it normal for lower back to get sore after only an hour or so once I fixed my posture to sit more upright? I used to be able to game for much longer and never got sore when I sat more reclined

[pallid mural]

go sleep

[pallid mural]

What do u mean exactly. Remember it can be ur mind messin with u

[pallid mural]

Normal, the muscles arent used to this new posture

Give it a few more days

Maybe some lower back exercises

And core in general

[north panther]

Prob that thats why in talking a break of valorant

[errant kestrel]

Would a curved desk be better for posture?

something like this where the part you sit at curves in.

It would let you keep your arms closer so you don't over stretch your traps no?

[chrome warren]

This isn't fully health but I've had a shit morning in fps games, and I've been tilt queuing. Should I just rest the whole day and relax to reset

[pallid mural]

Never tilt queue thats the iron rule

Mindset, mental state and confidence in general, are huge

Take a rest for the day

[chrome warren]

will do

probably might play finals for fun with a few mates but wont take anything seriously

[chrome warren]

i shall remember this

[worthy ibex]

idk if this is a health thing or just how I'm doing it but some days when I get on kovaaks and start a random scenario my whole arm shakes and I can feel a muscle in my shoulder vibrating

[gentle yacht]

I watched metadoc's interview with DDK and I learnt a lot on how, how much and when to train but I have a question: Do you guys have any tips to help people like me who always feel like they are not doing enough to improve? I always feel like I'm not training enough to be the best at my game of choise (Valorant) and for this reason I'm always stressed/anxious. Now, although I'm following Metadoc's tips, the situation is "worse" since I'm always thinking "how can you expect to be the best when you are not training 12 hours a day?".
Any kind of help would be great 🫶🏻

[gentle yacht]

The thing is that I always want to push further. For example: I play my daily routine and after I feel tired because I focused the whole time. My body says "Ok, enough for today, you can rest now" but my brain says "Why do you wanna stop? You know you can always do more, right?"

and also I don't play too much Val because I have a tilt-issue (that I'm working on with a psycologist and with mental coaches books to how avoid tilt)

wdym by that? 😅

Mental health reasons. I don't want to get swallowed by being on my PC the whole time since I also study at the university and I often go to the gym

RN I enjoy more pushing my scores on Aim Trainers but I also love the competition I can find while playing scrims in Valorant

It's something I always had: "I want to be the best" or something like this. Rn I'm working on shifting my mentality to "be the best version of yourself" to make it less of a toxic idea and more of a way to improve

Same thing with everything I like

not only with videogames

thanks <3. I would like to keep you updated om my pathway but I know I'm asking too much.

so yeah, I you don't want to, it's totally fine

ahahah

[amber ivy]

chat

i have discomfort in my arm

forearm

i searched it up and it seems to be in the flexor carpi ulnaris area

close to the elbow

[amber ivy]

i feel like the nerve is just being pinned

[pallid mural]

Check your posture throughout the day for ur whole upper body, work on mobilizing all of it 3 times a day, focusing on opening it up and externally rotating the chest and shoulders, especially of the mouse arm(im assuming and it probably is ur mouse arm)

Stretch fingers, wrist, bicep, pec minor and lats

Strengthen upper back, rotator cuff

U will feel instant relief after 1 round of these most likely

Keep it up for some days

Also take breaks every once in awhile on the pc to walk a bit and loosen up the tension buildup

Glhf

[amber ivy]

thanks @pallid mural ill work on those

[onyx oriole]

guys\

i want to try jogging today and don't know how long to do it

feels like brisk walking is too small a step

anyway,is it a good idea for me to try on this day where i am trying not to sleep so i can turn back my sleep routine

[onyx oriole]

ok found out that u guys are right i should probably brisk walk first for 15 min,but i do feel fresh af after that 2 min jog which afterward i feel out of breath

[violet swan]

can someone send again the ideal height for your elbow to be in your table? My elbow gets like 5cm or a little less than the table itself

is not -----

[onyx oriole]

90 cm pretty sure,u can also ask this in advice and someone would answer

[surreal orbit]

Can you clarify what you mean?

Like, are you asking how far in it should be from the edge?

[surreal orbit]

Walk-run programs are a really great way to get started with running! There's a program I've used before, initially for folks who are recovering from an injury but it also works really well for folks who are just starting out. I'll post the guidelines in just a sec

This is the gist of it for the first 5-6 weeks. Your goal for the first 3 weeks is 2-3 days a week, eventually progressing to up to 3-4 days.

You'll do each stage for a week at least. If at the end of the week you're feeling really fatigued or having any kind of pain, stay at the same stage. Only progress if it feels comfortable.

[violet swan]

not that below but something around that

[surreal orbit]

Ok, so you want your elbow to be level with your desk top, which usually means you're going to have about 90 degrees of bend in the elbow. You can achieve that with armrests on your chair or with scooting in really close to the desk and having your whole forearm on the desk. Both can work, it just depends on the rest of your setup.

There's not really a set distance you want your elbow to be "in", that's going to be defined by your overall setup. It just needs to allow you to have the forearms supported at the same level as your desk.

[surreal orbit]

This is 100% the best place to start, always.

There's also some really interesting research that suggests a 6 minute walk break improves performance between bouts of practice in CS:GO competitors!

[pallid mural]

Oh nice to hear :]

[violet swan]

I tried getting back into running and got some Achilles tendon pain. I will have to try this to ease into it. I was mainly just doing for cardio and replaced it with kettle bell swings which have a lot of other benefits for prolonged sitting.

[surreal orbit]

Kettlebell swings are also great! Honestly, finding what works for you and that you'll actually stick with is the most valuable thing.

If you're having some Achilles tendon pain with running, a walk to run progression is definitely a good way to go. You might also want to consider how supportive your shoes are and whether you need to add in any foot intrinsic or calf raise exercises as well.

[violet swan]

I bought Rebuilding Milo book on Amazon. It’s been helpful I’ve been doing static calf raise holds it’s been alleviated for now. I’ve been wearing barefoot shoes for a couple years now. My current routine that has worked is kettlebell swings as a finisher and cardio on off days. My workout is super basic just 1 set to failure by mechanical drop set for pushups, pull ups/rows and squats. I throw in some farmers carry’s at random. If a program gets to overbearing I will eventually stop. Trying to put the least amount in for the most out.

[surreal orbit]

That's a really solid plan. Congrats on a great approach!

[onyx oriole]

that repitition is in a week right

[pine cliff]

lately any form of aiming whether its in-games/aimtrainers felt very tough for me, just found out that whenever i start playing this part of my wrist feels very tensed

https://media.discordapp.net/attachments/1090202827684577362/1192528549308010717/IMG_1198.jpg?ex=65a967c2&is=6596f2c2&hm=fcabaed5b7636767ad6ae637ed1a7115bb24c6d814e2e47a1fe9d791dd53045e&=&format=webp&width=901&height=676

even tho im trying 100% to stay calm, i have never felt this form of tense ever before (its so bad that it starts hurting very quickly)

im wondering what could that mean and what could cause it? i'm gonna check up on doctor soon but i'd still want some info on how to dodge this and some methods that could help with this problem

[surreal orbit]

We've actually got guides for this exact pain pattern!

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

[sharp harness]

it a starting point of RSI, do a lot of exercises to streach the wrist and hand, dont play till it stops. After that always do same streaching before and after playing. I dont have and i dont want it so i always streach my fingers etc in the mid time of searching for match or before and after practising

[surreal orbit]

I definitely wouldn't say "don't play until it stops". You might need to modify how you play and practice, e.g. building in more breaks and starting some of the exercises we recommend in that guide, but it's very, very rare that you need to stop gaming entirely when dealing with pain. In fact, if the issue is tendon-related, playing (in appropriate amounts, with appropriate breaks, and with appropriate exercises) can actually be helpful for the recovery process. Tendons in particular heal best under a certain amount of load. If they aren't loaded, they don't recover as well.

Stretching after play is a great idea, but stretching before you play isn't the most helpful. Your muscles have what's called an optimal length-tension relationship--basically, a position that's most efficient for them to fire from. If you're about to spend a lot of time contracting your muscles (e.g. using them while playing), stretching them is counterproductive. Instead, your warmup should involve more active forms of mobility--whole body movements, tendon mobilizations, some light endurance exercises.

[sharp harness]

If he is streaching before it stops beeing painfull he will already put the load on them to streach them

[surreal orbit]

That's not what we mean by "load" in medicine. "Loading" a tendon means using it actively or putting active resistance across it by engaging it, as opposed to just passively stretching it.

[sharp harness]

The thing is his pain is in the exactly place where RSI comes ( Guyon canal illnes cus he just said it is in wrist), so he will have loaded tendons as you say, he will have better muscle tension etc The problem lies with where it is located, in carpal canal goes medianus nerve which is pressed by
located close to it structures such as tendons that are moveing the fingers and thumb. We dont know if he did hit that place (maybe was very angry and slammed the desk) and maybe he broke the wrist eminence or not. If it makes pain, it is a signal to body to stop it. We dont know how it happened so it is better to go to doctor to scan it one of other way to know if the close bones and tendons are in correct postion, then what you said is totaly true from my point of view.

[surreal orbit]

His pain is not located in Guyon's canal or the carpal tunnel. Guyon's canal and the carpal tunnel are located on the front of the wrist, not the back.

It is absolutely true that the best course of action is to be evaluated by a doctor either in person or via telehealth. My job here isn't to substitute for that evaluation. My job in this server is to provide evidence-based education and information.

And I do very much understand pain science, anatomy and physiology, and rehabilitative medicine. That's literally my full-time job--I'm a physical therapist, and we work with everybody here at Voltaic to make sure you guys have accurate information available. Some of the things you're saying are objectively not true, and I'm trying to provide correct information a) without being rude and b) without fearmongering.

[sharp harness]

median nerve as yellow, yes it is on the front but if he broke the bones the pain is at the back cus then when he press the wrist on the table it press the nerve at front, from the back (cus of broken bones) of the hand to the front and radiates the pain to the back. If you have any bone broken, you feel pain in place it is broken and if you touch it from other direction

If im not right here then please explain, i more than happy to learn and i didnt want to make you look bad or anything i respect that you help and you are working with ppl which is hard

[surreal orbit]

You're not making me look bad. You're just incorrect about some things, and I'll try to address them point by point.

1. There's absolutely no indication that he has pain in the carpal tunnel or Guyon's canal. In fact, he specifically indicated that his pain is on the back of the wrist. I'm not sure why you're continuing to focus on the median nerve when it's an entirely different region of the wrist than the place he's indicated he has pain.
2. Not all repetitive strain injuries involve the carpal tunnel, Guyon's canal, the median nerve, the ulnar nerve, or even nerves generally. "Repetitive strain" describes a mechanism of injury, or how the injury is acquired, not the region that the injury is in.
3. While there are tendons near the median nerve that connect to the fingers and thumb, they are flexor tendons. The region he is indicating involves extensor tendons, which would not have any contact or association with the median nerve in the wrist.
4. You made a wild leap about his mechanism of injury ("maybe he was very angry and slammed the desk") that isn't supported. I'm not sure where that came from or why it's relevant. Even if that were his mechanism of injury--which I'd suspect he'd have mentioned if it were the case--it still isn't likely to have broken a bone, let alone the "wrist eminence", which is not an anatomical structure that exists. There's a thenar eminence, which is the large mound of muscle at the base of the thumb, and the hypothenar eminance, which is the mound of muscle at the base of the little finger, but there is no "wrist eminence" to break.

You've made a number of statements about anatomy and physiology that are factually incorrect, and while I appreciate that you want to help people in this server as well, this would be an appropriate situation to defer to someone with more knowledge and experience--in the same way that I absolutely defer to all y'all when it comes to aim science.

[runic anchor]

is there a specific name for the location and type or whatever

whatever this pattern is called

[surreal orbit]

So that region is the posterior wrist or dorsal wrist area. The tendons that run through it are the extensor tendons. Terms like "posterior wrist pain", "wrist/finger extensor pain", or potentially "extensor tendinopathy" (if it is indeed the tendons, which it often is) would be appropriate to describe it.

[runic anchor]

fair

[sharp harness]

1. To the first one i was adressing that I THINK the pain could radiate towards dorsal side cus of pressing on the frontal side.
2. If it is repetitive strain injury it is the first thing to avoid the movement that made it, at least it is what i was thaught.
3. Same as first.
4. It wasnt "a wild leap" because it is what happened to my 2 year's younger friend.
   Most ppl dont say anything about injury especially man. It is public post, so we (as i was taught) should think he hide it and ask if he had any injury, like playing football and he had his hand hit hard by ball.

About eminences:
The radial eminence of the wrist is formed by the tubercle of the scaphoid and the tubercle of the greater trapezium.
The ulnar eminence of the wrist, consists of the hook of the hamate bone and the pisiform bone.

Thenar eminence is associated with thumb short muscles.

*The only thing i asked was if the pain can radiate from front to the back of the hand, please tell me cus now idk if i think good or not, cus if im wrong then he should not do movements that cause him pain as i said in point 2 (repetitve strain)( but maybe i was taught wrong then i understand i should see yours pain guide?), if im wrong and it cant radiate then idk

I really thank you for you time that you try to explain it to me to help me understand it better

[surreal orbit]

1. While pain can radiate from one side of the wrist to the other, we would first see pain around the site of injury before we see radiation. That is, if the issue were in the front of the wrist and radiating to the back, we wouldn't see just posterior wrist pain.
2. Yes and no. We decrease exposure exacerbating motions, but avoiding those motions won't resolve the issue. Instead, we use isometric exercises to induce analgesia, or decreased pain sensation, and then work on moving through those ranges of motion while also performing exercises to improve endurance and strength. But telling someone to stop playing until it stops hurting is reductive and makes people afraid to talk about their pain, for fear they'll be told they can't play.
3. While it may have happened to your friend, he gave no indication that that was the cause of his injury. A comprehensive injury assessment involves asking questions about the mechanism of injury, of course. But this channel isn't a replacement for a comprehensive injury assessment. It's designed to provide basic, front-line information. We do provide telehealth evaluations if folks are interested, but we don't conduct those in a public setting--those are 1:1 sessions.

[surreal orbit]

That guide I linked should give you some solid stuff to start with, but if you'd like to set up a telehealth call with one of our PTs, we're happy to do that too! I just always want to start by putting information out there and helping folks take control of their own health, rather than feeling like they have to go through us.

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

[pine cliff]

Thanks a lot <3

[surreal orbit]

Of course! And if you want to share some more specifics about when/how it started, I'll see if I can help narrow things down as far as what might help.

[pine cliff]

i think i actually started noticing it only yesterday which is it weird, past 5 days i wasnt doing anything aiming-related

which would mean that there werent much pressure on my wrist

[pine cliff]

whats strange for me-is that what could cause those wrist issues considering this

[surreal orbit]

Well, not necessarily! Sometimes the movement that exacerbates your pain or makes you notice it isn't necessarily the motion that caused it in the first place.

Have you done anything new or different with gaming recently? E.g. new mouse, changed sens, etc.? And outside of gaming, have you done anything new or different involving your hands? Gotten a new dog, helped somebody move, carried heavy objects, anything like that?

[clear dragon]

when is a good time to go to sleep usually.

[pine cliff]

yeah ive been carrying some heavy objects due to new years and stuff but i dont think it was that many for it to injure my wrist

although im not a doctor so i cant really be 100% sure

[surreal orbit]

Sometimes, it's not so much that it was catastrophically too much and more that it was just new and different and your body wasn't entirely prepared for it. Does it hurt anytime other than when you're gaming?

[pine cliff]

i dont think so

only when i do stuff with my wrist

so basically only gaming

[clear dragon]

?

[surreal orbit]

It depends! The most important things about sleep timing are

1. That you're consistent with it. Going to bed and getting up at the same time consistently >>>> going to bed early sometimes, then late other times
2. That it allows you to do the things you need to do, e.g. you're waking up at a time that lets you get to school/work/etc.
3. That it allows for 7-9 hours of sleep. Generally, a full sleep cycle is about 90 minutes (although it varies from person to person, that's just the average), so you want to make sure you're not waking up in the middle of a sleep cycle if possible--you'll feel groggier if you wake up from deep sleep vs from light sleep.

[surreal orbit]

Ok. And you've never had issues like this before?

[pine cliff]

yes, i've still had those moments when the wrist was noticeably hurting after long sessions but it has never affected my performance

[surreal orbit]

Alright! That sounds a little more like muscular endurance being a little limited, but it wasn't enough of an issue to be a real problem until you added something extra to the mix--namely, lifting more heavy stuff than usual.

The good news is, endurance is one of the easiest things to work on. When we're trying to build muscular endurance, the focus is on low weight, high repetition--basically, being able to do a thing for a long period of time. That guide I linked actually has a bunch of exercises that work on muscles and tendons in the region you indicated, including recommendations about exercise frequency, weight, sets, and repetitions.

We can absolutely still do a comprehensive eval for you if you want, but that guide will definitely be a solid place for you to start.

[pine cliff]

thank you a lot, i'm going to the doctor next week already and start doing those exercises, hopefully that would help me recover

[surreal orbit]

Awesome! Good luck with that appointment, let us know if we can help at all when it comes to describing things in terms the doctors tend to listen to.

[pine cliff]

will do!

[void star]

Just released! Anyone suffering from dizziness with gaming check out our latest article as a starter towards getting you better! We understand the demands of aim training and strive to make the VT community the most well equipped for any issue!

https://1-hp.org/blog/hpforgamers/understanding-and-alleviating-dizziness-from-prolonged-screen-use-and-gaming/

[sharp harness]

The 2nd point makes so much sens now cus it ppl should decrease amount of the pain involving motion but then they are more feared that they would need to stop it at all when they dont want to. Yeah mentality is most important to recovery, now i see why you recommend this way. Thank you for all 😄

[remote eagle]

https://youtube.com/shorts/ynYHbdIRNgA?si=NUkUndsV4TJwc8s7

what this gyro ball really help? or just scam

[void star]

when used correctly its a great product, check out amazon for cheap drop ship versions

[swift aurora]

I've been using my thumb on shift/ctrl pretty much since I've started playing games and when I try to use my pinkie it feels weak and I don't feel like I have much movement in it, for example its very hard to press the A key while holding down shift with my pinkie. I recognize this probably isn't great for my hand but I don't know how to fix it. Is there any exercises I could do or any other advice anyone can provide to help me improve this?

[low mason]

lookup pinky strengthening exercises. the only ones i know are for guitar so maybe look them up and kinda make it your own.

[clear dragon]

what time usually tho is recommended?

[swift aurora]

a good time would be waking up as (or a little before) the sun rises, so check the dawn time for where you live and then go to sleep around 7-9 hours before that, experiment with what amount of sleep works best for you

[calm plaza]

does anyone know how to make myself feel motivated to sleep?

I always stay up and fall asleep at 1:30am and I have to wake up at 8:15

I feel tired throughout the day and my eyes hurt and I'm struggling to learn effectively

but every night I have this mentality "tomorrows not that important may as well just sit here and doomscroll youtube for an hour and a half"

I feel so much better when I have 8hrs of sleep and I think I play so much better but I just can't put my phone down

are you tensing your arm/hand when aiming?

you might be doing it without realising

are you on a high dpi?

[swift aurora]

this also happens to me, just wanted to input that i went from a g502 to x2v2 and i still shake

doesn't happen to me in games, just aim training

[violet swan]

Charge your phone in a different room if needed and get an alarm clock for your bedside. Your bed should be used only for sleeping and nothing else. If you have trouble falling asleep go to a different location that is dim and relaxed and wait to feel tired then return to bed

Try to change your mentality to sleep being a part of training. You aim train to perform your best and improve. Sleep to perform your best.

[runic anchor]

@surreal orbit is it normal if i get pain in my fingers if i either aim for too long or shovel a lot of snow, hold something somewhat tight

its like in my ring, pinky and middle finger mainly

hurts more if i move my fingers, as in bend them

think ive always been like this fyi

its not the knuckles either

[surreal orbit]

Is the pain on the palm side, the back of the hand side, or kind of just all over the fingers?

[unkempt gazelle]

ive noticed that when im focusing in game (not in kovaaks for some reason) i tend to bite down and essentially grind my teeth just by biting. Sometimes it gives me a toothache. Is there any way I can stop this behaviour without a mouth guard type thingy?

[surreal orbit]

The fact that you're noticing it is a great first step. I'd recommend using either a timer or an in-game landmark (e.g. every death, every time you queue, etc.) as a reminder to check in with yourself, see if you're doing the thing, and consciously relax. You're essentially breaking a habit, and the first step to doing that is consistently disrupting the habit.

You could also try doing something else with your mouth, like chewing gum or trying to talk (either to yourself or to your team) while focusing.

[runic anchor]

nail side

and a bit on the sides, between the fingers. its like around my ligaments

i think im using the right words, im not an anglophone

[unkempt gazelle]

W thank you. i try to chew gum when playing but ill use your disruption method too!

[violet swan]

@surreal orbit any ideas on a dull ache in this general area? No loud pop or sharp pain that I was aware of that triggered the issue. I’ve tried dead hangs; McGill big three; stretches; and more recently foam rolling and pressure ball massaging. Some things help for a while but it always comes back. It’s been with me for months and at this point I should just throw in the towel and go to a physical therapist lol. I find when I don’t exercise or try to fix my posture I tend do have less flare ups. I’ve been pretty sedentary with bouts of exercise off and on for a decade or so.

[somber falcon]

it seems like the middle of my wrist pops

and like this tendon moves all of a sudden

[violet swan]

When I sit down to play everything feels super unnatural. The way I use my keyboard, my grip, my mointor position / tilt. EVERYTHING feels super forced, uncomfortable and lowkey sore. Could this be burnout from just playing PC too much?

Also my mouse grip really hurts the palm just below my thumb

[surreal tartan]

My eyes are watery every 1-2 minutes even when Im not looking at the pc

[pallid mural]

U might have leg length discrepancy

If so u need corrective soles for ur shoes

From a professional

Worth to check for sure

Took me years to get mine

[violet swan]

I have a checkup on monday and some other concerns im bringing up about my sleep so ill mention this to them as well

[frigid grail]

when i bend my wrist down towards my arm and to the left it pops it doesnt hurt but why does it do this Right hand by the way

[violet swan]

if its not painful could just be crepitus

[cyan rivet]

so im trying to aim with less tension on my mouse but when i do this my shoulder tenses up a bit, it seems to release tension when i plant my forearm into the desk edge but then this dislodges my posture a bit and reduces my range of motion, does anyone have any tips?

[green gorge]

does anyone else get bad motion sickness/nausea in tracking scenarios or know anythink to help it?

[lunar ferry]

Hello, last week or two weeks ago i felt some kind of numbness and tingling on my pinky finger and the close edge of my ring finger to my pinky finger. since then my elbow is hurting when im using it. I would ask if anyone could help me about the problem

[shell crest]

maybe ulnar entrapment

[violet swan]

how do i fix bad posture when playing some games? during some large session my posture automatically goes to a curved one without noticing it

[uneven ivy]

What helps for me is to take frequent breaks, take my mind off the game and even do some physical exercise between games. Like push-ups, squats.

When the game isn't going ideally for me, I usually look away from the monitor, lean back and perhaps get some water or juice.

But sometimes I play some shitty indie game and don't move for 10 hours and feel like my body is dead after that. Competitive games at least have good pacing so between games don't instaque and instead just take a short 2-5min break

[violet swan]

ok

thanks

[cyan rivet]

Should there be a rule of thumb when it comes to how far from the desk you sit? I find when my belly touches the desk i get restricted movement in left to right tracking so end up defaulting to tracking with my wrist and not using anything else

[pallid mural]

Try a bit further then

[clever parcel]

What to do about cold hands? For me it's the weird thing that my hands are so cold for the first whole half of the day (prob even few hours more). I can't get them warm through hot water, sitting on them, stretching or even a workout to get the bloodflow running. The only thing that works right now is to just wait until I've been awake for at least 8 hours, so before that I basically can not play FPS at all. Just being awake for long enough makes my hands automatically warm for some reason (or better say prevent them from getting cold again)

even when not doing the 4 things that I mentioned

it's really annoying because I don't want my FPS playing/aim training times to be bound to the latest time of the day

[pallid mural]

When do u first eat a big meal and how much hours do u sleep for

[clever parcel]

uhh rn my sleeping schedule is kinda all over the place I have to admit, but I sleep for about 8-10 hours

and currently I am eating a good portion of oat like 1-2h after waking up

[pallid mural]

Idk, ask a doctor then

[clever parcel]

alright, I have an appointment in a few days anyway 👍

[uneven ivy]

have you tried doing some exercise?

[clever parcel]

I've said it in the message :/

[uneven ivy]

this sounds rough, could be health issue. Or are you a smoker?

[low lintel]

anyone feeling hands numb? feeling i have no strength on my hands

[loud tusk]

If your room is at least 18*c + you shouldnt be havign this issue, check position so hands arent elevated restricting bloodflow, maybe see a doc about it if its consistent and not caused by things like elevated hands/position/temperatures

[pallid mural]

Eat and drink

[wooden birch]

Anyone know why my hands are always cold they don’t get warm no matter what I do

[loud tusk]

im starting to think ive missed a meme joining here

[pallid mural]

Eat drink sleep well, wash them with hot water for a while, exercise, do bloodwork to see if there are deficiencies relating to blood circulation

[storm fjord]

are they really pale/white too or just cold?

[wooden birch]

Just cold

[uneven ivy]

Any exercises for index finger? I get some random pain for my right index

[inland lake]

I tried to play some tracking and to my surprise I also have it now (I literally played tracking VDIM about 3 weeks ago just fine, but now...). Did you find anything or anyone here has any tips?

[green gorge]

back light strobing helped me a bit

[inland lake]

My monitor doesn't have this 😭

[sharp harness]

thats normal ig, get use to it, change backgrounds every now and then

[inland lake]

I wouldn't say it's normal because as I said I've literally did tracking stuff before and didn't feel off a bit, it's right now that this issue popped up out of nowhere

[maiden depot]

Maybe low iron

[sharp harness]

are you better at tracking than before getting this problem?

do you use sound for hits? they can cause it too

[inland lake]

Presumably, didn't touch tracking for couple of weeks as I said

[inland lake]

Yea

[sharp harness]

try to turn it off, like i have only killl sound and it is oky

[violet swan]

Any of y'all have pain / discomfort at the right side of your neck? Like your right traps?

I'm stretching it to the other side and it doesn't feel like it helps

https://m.youtube.com/watch?v=z4jptepVuq4 i did this

[sharp harness]

do you use a bag that you hold on one shoulder across the body?

i have it sometimes when i do hold my bag on only one side of the body for too long

[violet swan]

Give a visual example

I'm illiterate

Wait no i understand now

I don't do that, no

I have no idea where it comes from

[inland lake]

Not sure how much of a help it was but this (+spotify instead) + placing monitor slightly further got me through half the reactive tracking VDIM easily, pretty sure I'd manage entire playlist I just already done VDIM previously and tried to see how far I can get without getting nauseous

[errant kestrel]

i used to. are your lower/mid traps strong? if not the upper traps tend to get overused and tighten up (not medical advice just giving my personal experience)

[frigid grail]

what are the downsides of sleeping once at 9pm-12:30am then 5:30am to 10 or 11

[alpine mortar]

Sleeping in multiple shifts is known as polyphasic sleep. Research shows that such schedules are usually unsustainable for the long term and correlate with worse reaction times, sleep deprivation, circadian rhythm disruption (sleepfoundation.org, 2023). Remember sleep quality is just as, if not more important than, quantity, and bad sleep significantly impacts physical and mental health as well as cognitive performance (mayoclinic.org, 2016).

[frigid grail]

i have been doing this for years so i have no clue how big of a issue this is is it really not sustainable as in my body will face negative effects from this and cannot adapt to it?

[violet swan]

Usually when sleeping multiple periods throughout the night you don’t get REM (Rapid-eye-movement) sleep. REM sleep is the deepest and most important level of sleep.

[frigid grail]

Is sleeping for 6 hrs then 3hrs good enough for rem sleep?

[violet swan]

Quick correction it’s not the deepest level of sleep but it plays a role in brain development, emotional processing, and memory

[violet swan]

It’s based on person to person, it takes one person longer to go through the sleep cycle than others.

According to sleepfoundation.org it typically takes around 90 minutes to start a cycle of rem sleep

And the average adult needs 1.5-2 hours of rem sleep to be fully functioning

@frigid grail any more questions?

[quaint talon]

Ik I'm not involved in this and idk if u can answer but what if u have insomnia like me

[violet swan]

I used to have insomnia (not to a medically dangerous level) and honestly all I can say is try melatonin and reducing blue light before bed. Also no caffeine in the afternoon helped.

[quaint talon]

I do all of that anyways

[violet swan]

The body rests best in a dark cool room with minimal sound

Insomnia has multiple forms, is it a bunch of micro sleeps or is it just not being able to sleep for long periods.

[quaint talon]

falling asleep mainly

[violet swan]

Or is it not being able to sleep at all and then sleeping for extended periods

[quaint talon]

I cant sleep for extended periods

If I sleep at 4 I wake up at 7 or 8

same thing if I try at 5 am

[violet swan]

Like i said, your best bet is to try and supplement melatonin before bed, reduce blue light to almost zero 1-1.5 hours before bed, have a cool room with as little light as possible, and maybe try meditation as you sleep (worked for me personally)

[quaint talon]

tried all of the above except meditation

[violet swan]

If the problem persists you may want to see a doctor about medical treatment for your insomnia, assuming it is affecting your health and/or performance.

[quaint talon]

my insomnia is from the adhd I have I think

[violet swan]

That may also be true, I noticed after I found ways around my adhd my sleeping patterns improved.

Are you busy throughout the day usually?

[quaint talon]

only with school but after I get home I just spend hours on my computer

not studying, not doing anything except watch youtube and play games

[violet swan]

That’s another big issue, getting minimal sunlight can mess up your circadian rhythm

Exercise is also shown to improve sleep quality

Maybe try going for a quick 10-30 minute walk after an hour or two of being on the computer

[quaint talon]

I walk back from school and that's like 15 minutes

[quaint talon]

And how did u find ways around it

bc im currently trying to see a therapist for it but I've barely been on 2 appointments with her

[violet swan]

Yes but that’s not a rest period, it’s important to take frequent breaks and go outside. The sun has good benefits for your health.

[violet swan]

Everyone is different so I’m not sure I’m qualified to give my input on that. For me I started with medication, then later moved to planning my day out so I can focus on what needs to get done

[quaint talon]

interesting

[pallid mural]

Try more intense training

See if it helps

[violet swan]

Even if it’s not something you want to do, just writing things down has really good benefits on mental clarity and goal setting.

[quaint talon]

was told to do something like that

[violet swan]

You don’t need to write down minute by minute your schedule

[quaint talon]

i just never end up doing it because it just does not pop up in my mind

[violet swan]

Here’s an app I have that personally helps me

I also have a calendar whiteboard in my room with 5 or 6 big goals written on it

[quaint talon]

whats the app called?

[violet swan]

Me+

[quaint talon]

ill try putting myself on a schedule

its just hard for me to stick to one

[violet swan]

I’m not sure if it’s on android but there’s more than likely an alternative to it

That’s just discipline, routine, and habit

I’ve already recommended this book to like 3 people but if you want to make good changes in life I do suggest reading either Atomic Habits or The Power of Habit

Completely your choice and definitely not necessary to make progress towards a routine, but it gives an in depth on how routines and habits are formed and how to control and alter your own

Alrighty I have school tmr so any more questions before I go? @quaint talon

[quaint talon]

Nope that's all thank you though

I do have quite a lot of questions to ask but I'll save them for later

[violet swan]

Aight man, I’m sure there’s other people in the server who may be able to help you aswell. I’m off to bed

[uneven ivy]

Assuming it's good quality sleep, yes

[uneven ivy]

Doctor time

[uneven ivy]

If you have ADHD, you should be on medication, and if you're on medication, an afternoon dose is basically what you need for you to get any work done when you get home. But I'm pretty sure it's just fine to do your work at school.

[frigid grail]

what can I do to help strengthen my legs / knees as I sit for a LARGE part of my day as in 10hrs plus I think my average steps per day is under 500 Almost for sure under 1000 I cant go for walks but can do exercise like squats or exercises that require me being in a small space / one spot, I have slight knee pains that im almost for sure are caused by not moving around enough.

[pallid mural]

Sitting for long periods causes weak hamstrings

Train glutes and hams more

So mostly hip hinges and leg curles if u can

Another thing thats good for knee pain is “tibial raises”

The front muscle on ur shin

Another general home leg exercise is wall sits for time

Athletes do it aswell

[quaint talon]

umm no i dont have meds

[quaint talon]

and yeah have tried that and they pretty much tell me the same thing for trying to improve habits

[uneven ivy]

unluko

[violet swan]

Maybe see a specialist. Like I said if it’s genuinely affecting your health on a day-to-day basis they can prescribe sleeping meds

[red crane]

yo anyone knows why everytime i try to aim in fps games, i have a really weird feeling in my right shoulder blade?

idk if that has anything to do with it but i play low sens

[uneven ivy]

lower your shoulders, don't deathgrip mouse, do pushups and stretch

Pushups especially help a lot

[violet swan]

For shoulders I’d recommend pike pushups. If you hear a popping noise make sure to stretch before hand

[red crane]

thx 😄 could you explain what deathgrip exactly is?

[uneven ivy]

Think of your mouse like an egg. If you squeeze too hard, the shell will break

[frail lotus]

Deathgrip basically means you gripping the mouse hard straining your hand and making your movement more rigid

Most people do it unknowingly

[red crane]

ohhhh

i do that cuz sometimes i feel like i dont have control over my mouse

in long range fights

[cyan rivet]

When doing dynamic clicking scenarios i am prone to resting my forearm on my desk with a bit if weight but i score much better if i release this tension as my forearm does not get stuck on mousepad/desk, this leads me to shoulder tension as i manage that lift off from my desk, i have already tried matching my desk height with how much i lift off to see if thats the issue but its not, any suggestions?

[final hedge]

Whenever I play Apex R5 and I am in a tough situation or nervous I tense up my arm in the parts of the Brachioradialis or the Extensor carp radialis brevis, I know tensing isn't bad but this feels uncomfortable for me and I was wondering how to get rid of this problem. (PS) Sometimes my shoulder wants to subconsciously go up too when I am playing even though I want to have my forearm flat. But my body wants my shoulder to go up. My only guess is that ever since I didn't have my Back surgery I would always have my right shoulder go up out of comfort because it felt most natural! If you have any stretches I can do to fix this problem I would love to do them. Thank you! :)

Also it might be the Extensor Digitorum

[brave nimbus]

does anyone have a good morning and night time stretching routine for all muscles?

[uneven ivy]

Aim training helps me lessen tension, and so does changing the sens

[violet swan]

Hello, I am new here and in aim training, I want to improve, I feel like I grip the mouse very hard, and I don't know how to position my arm, I don't know what sens is more recommended, low or high sens.

[naive sparrow]

i was doing the good ol ear to shoulder stretch for my neck but this time when i did it my left neck/trap area made 3 loud pops and now i can barely move my neck and it hurts lmao

[maiden depot]

Probably inflammation coming throught. I had it for 2 years because of office work and the pain went away after 1 year of barely using a PC, also using a mouse made the pain come back after some hours. However, after strenghtening my back muscles by going to the gym I fixed the pain and nowadays it doesn't happen anymore

[simple holly]

my brain feels very lazy and doesnt wanna aim. It usually doesnt feel like this whem im playing with friends

any advice??

[pallid mural]

Have a clear goal and work towards it

[pallid mural]

I recommend for u 40-60 static, 25-40 tracking, 40-50 switching and dynamic. Watch riddbtw’s crash course playlist on youtube. Try to not super tense the mouse and muscles when aiming, only use small bursts of tension when flicking etc but mostly more relaxed and controlled(will take a bit of time to work on it). Do the benchmarks then the fundamental routine of the rank u got. #resources

(Btw post questions like this on #advice next time so u get more answers quickly)

[violet swan]

any health and wealth advisors able to help me with stiff neck from mouse usage?

it's genuinely rock hard on my upper back

[pallid mural]

Upperbody and neck mobility routine everyday

(Even 2 minutes twice a day has massive benefits)

[violet swan]

my right neck is already more flexible than my left, and thats where the problem lies

[pallid mural]

Ye and mobility can help it

• breaks from pc every 30 min or so

Thats a general recommendation for everyone

[violet swan]

no, as in, my problem as at the right side

[pallid mural]

Not To just people with stiff muscles

[pallid mural]

Ye i know, watch a short mobility routine for upper back and neck, u will feel relief

[frigid grail]

is there any trustworthy research on if working out forearm/arm muscles can help with muscle control and if that can improve aim

[wheat orbit]

been gaming like 40hrs past week should I take a day off or nah

[violet swan]

yes

[violet swan]

if you feel like you should take a break, then take a break xd

[echo goblet]

Why does it feel like I get tense (feels like needles) between my shoulders / lower neck when I am playing high pace scenarios but it goes away immediately when I stop aim training

[nocturne cove]

u are tensing your arm/hand too much

[pallid mural]

• potential bad posture for long periods, try to get up from the pc every 30min or so and mobilize ur upper body

[clear dragon]

how many litres of water is recommended to drink usually for a 15 yr old, i havent been drinking enough and was just curious

[pallid mural]

Google says for “men” its 3.7 litres, so im assuming u should aim for about 2 litres and above

Weight and height is probably a factor, we also get water from foods

[mental tulip]

so i’m going to an ortho today and in the past when i’ve gone i’ve really struggled to articulate what’s going on. it’s like i get there and i get focused on what they’re asking about and forget the other things going on. i stress out a lot in social situations so i feel it might have to do with that but i would appreciate any tips

sorta health related but a bit diff

[pallid mural]

Whats ur actual problem tho

U can write in beforehand and show them

[mental tulip]

It's a lot of things and I don't really wanna turn this into a complaining/pity party. I thought about just writing it and I'm worried it's not gonna get the message across but I'll bring it as a backup.

[pallid mural]

U can share if u want, or need feedback on something

But ye writing it and showing them first off is a good way

[uneven ivy]

Write it down

[deft oxide]

anyone know exercises for finger/hand/arm blood flow/circulation , cuz ive been struggling to aim in the morning, i'm not even close to my normal "aim level" like 3/4 hours after waking up

My hands feel cold and unreactive

[pallid mural]

Some days u will feel off its normal, get good consistent diet and sleep, + u can checkout 1hp youtube for injury prevention and warmup exercises

(For pain aswell)

[lime imp]

Probably depends on height and weight

[lime imp]

I run my hands under warm water

[violet swan]

do jumping jacks or some shit when u wake up

or maybe stretch

this is like a bad problem to have

3/4 hrs after waking up and ur general dexterity is still bad

probably need to be a bit more active

[cyan rivet]

I have a herman miller celle and find i have better mobility and aim when NOT resting my back on the chair, it doesnt support my lower back all that well. Does someone have the list/rankings of ergo chairs

Think there was a budget recommendation also

[solar loom]

hi i’d like to to a consultation

is this the place to go?

[clear dragon]

163.5 cm, 63 kg iirc

havent checked weight in a week

[pallid mural]

About what

[solar loom]

forearm pain while lifting

[pallid mural]

Where exactly in ur forearm, and during which exercise

How many hours do u play the pc for?

[solar loom]

during chest press movements

[pallid mural]

Im assuming its only the right hand right

[solar loom]

I only play for 1-4 hours

yeah

i take 5-10 min breaks every hour as well

[pallid mural]

1-4 seems fine

Since when?

After or before the pain

Started

[solar loom]

before

[pallid mural]

Ok good

Did the pain start recently or? Since when

[solar loom]

it’s moreso prevalent in an extended position

yeah, a couple days ago

[pallid mural]

And where exactly on the arm, if u can pinpoint it

[solar loom]

very middle, on the side the back of my hand is on

[pallid mural]

So around the extensors complex, try the exercises in this video for those

Tell me how u feel right after

Also lower weight on the chest exercise

For now

Does it hurt only then?

[solar loom]

It hurts only then. But if I use a wrist strap I don’t feel it

[pallid mural]

https://youtu.be/JoedUZ4OpPY?feature=shared

[pallid mural]

The exercises for extensors should help alleviate pain for next times u press, ur extensor tendons are too weak/ strained for that particular weight

[solar loom]

yeah, i would guess more strained, as it was really light weight

thanks again for the info

[pallid mural]

If it was light weight, ur technique might be not ideal

Might be good to watch some experts on that

Like greg nuckols

@solar loom i meant - thats probably what got u to this point of pain overtime

If it isn’t from pc

The pain rn is probably even with good technique

Cuz its strained already

[solar loom]

Yeah, it might be

I’m not sure, honestly I think i was just putting my wrist in uncomfortable positions

[maiden depot]

shoulder wrist and elbows should be aligned at the top of a pressing movement otherwise you're going to experience these pains

[tiny anvil]

I've got a bit of a conundrum. The worse my posture is, the better i play. I genuinely play at my best while I am sitting on my knee's and hunched forward. Has anyone else had this issue?

[unkempt leaf]

the sloppiest toppiest aimer. are your chair arms level with your desk?

[tiny anvil]

No, they are below

[unkempt leaf]

i would recommend the arms to be level, and then adjust your monitor to also be at your needed height after that

[tiny anvil]

Alright I'll do that

[violet swan]

Anyone on ADHD meds that has ADHD do they help with practicing/aiming/learning

I'll be getting them soon and have ADHD

[worthy lotus]

I've been taking 30g of methylphenidate (biphentin) for a couple years, and it helps a lot.
it's not a magic pill, and you will feel like a genius like in the movie Limitless.
it will mostly help you stay consistent and kinda 'wired'
you should absolutely work on building routines and reinforcing good habits so that when you get off the drug in a couple years, you'll have built your own toolbox to better deal with life.

• insane focus if you respond well

make sure to be consistent, once you adjust to your dosage. the side effects are easily managed

[tiny anvil]

In my case, I take my medicine so that I can get the focus I need to work on things I don’t enjoy doing. Taking it to play video games not only doesn’t help me when I need to do things like writing, but also made the option of playing without it less and less appealing. I learned the hard way that such a strong association between medication and enjoying leisure time really took the fun out of gaming.

[winter sinew]

just my case, those meds make me angry af, im usually chill and i can take a lot, but if i take those i find myself getting angry for really small shit

and worst case i know im getting angry for something i usually dont lol, its weird

[river badger]

I'm having shoulder pain whenever i started playing games any tips or should i go to doctor i've tried exercise too it only used to apper when i play kovaaks but now it hurts when i play val too

[clear dragon]

62 kg now.

[pallid mural]

Watch 1hp shoulder videos on youtube

Reduce playtime on the pc

For now

And re-check ur posture during the day

[river badger]

i did i also do exercise but i think i gotta se doctor but what do i tell doc that im having shoulder pain while gaming he's ggonna be like stop playin 💀

[pallid mural]

Probably that + give u exercises to rehabilitate the injury

[winter citrus]

If anybody could give me any advice on that i woould be greatful, because i can't find it anywhere.
So ive had unhealthy hand position on wasd since i was a kid and i realised it a while ago, im trying to get used to the basic position which is middle finger on W etc. im struggling to press ctrl with my pinky comfortably, it messes up my whole strafing in game and focus to aim.

[winter citrus]

It might be my position, or how i actualy place my fingers, its quite confusing from what i find on the internet.

or undeveloped fingers or both, if anybody can send me some rescoures, i would truly appricate that.

[worthy lotus]

i personally put my pinky on the lshift's border with caps, my hand is rested on the left part of my lower palm

[compact quiver]

Is with worth aim training when I am super tired? Specfically from donating Plasma. I have been doing VDIM for a couple weeks a love it, but I feel so goddamn tired all day after donating and my scores are much worse as well. Would it be more productive to do 2 days worth of VDIM in one day and resting on plasma dono days?

[pallid mural]

Its suggested that u dont exert urself after donating blood, and i assume plasma is similar

Its fine if u take one or two rest days a week dont worry about it

Just do fundamental routine the day after instead if u want to work all categories or those that u missed

2 vdims a day is not needed and u will be tired by the second vdim anyway, unless u split it 1 morning 1 evening, but it isnt needed to improve

[cedar topaz]

thumb has been stiff and range of motion hasn't been good for about a week im waiting on my doctors appointment next week but im wondering if there's any common reason for this as i feel like it's bc of my grip

[cyan rivet]

Does anyone have eczema and find mouse movements with the arm just get stuck on the pad and juddery when you move due to dry skin? Anyone able to recommend workarounds? never used to have this problem till recently and probably have the worse pad for it in a hein but love the glide 😦 thinking about a sleeve

[candid hare]

Everytime I focus a lot in aim training and playing a competitive game my hands turn cold, does anyone have any tips to combat cold hands?

[candid hare]

My room is already at 23 degrees celsius

It’s pretty hot imo

[pallid mural]

Good diet, sleep, daily exercise

Its blood

[candid hare]

Does it matter when I sleep too?

[pallid mural]

Preferably at night

[candid hare]

Because I sleep like at 6AM until like 3PM

I get like 8-9 hours of sleep

[pallid mural]

Ye i dont think thats optimal

Hows ur diet and exercise

[candid hare]

I don’t exercise and my diet is not really set

Sometimes it’s good sometimes not

Didn’t establish a set plan

[pallid mural]

Doesnt have to be set, just containing quality food over time

Vitamins, minerals, good amounts of healthy fats, carbs and protein

[candid hare]

Well I eat high quality 5 days a week

[pallid mural]

Try exercise then

[candid hare]

At least

Alright I’ll try it out

[pallid mural]

Its important for multiple reasons

Doesnt have to be anything extreme either

U can start very small, and increase bit by bit over time

10 min walk day 1

10min walk + 1 set of squats, pushups, pullups

Something simple

[candid hare]

I used to work out in the past so I’ll think I can just try to get into it again

[strange gyro]

If I stretch my wrist (specially, the motion being open palm and thumb going away from wrist) my thumb sometimes gets numb(temporary and quick, feels funny ish like it has been sleeping, but returns back), is that bad?

[west arch]

i think its fine just probably blocking some nerve while u do that

cuz if it comes back to normal then yea

@strange gyro

i might be talking out of my ass though

this is just based on my knowledge

[strange gyro]

Alright ty for your answer ^^

[strange gyro]

"then yea" refers to being fine, am I correct?

[pallid mural]

If u are concerned about it, u might be able to free up the space near the thumb nerve by doing mobilization exercises specifically for that nerve

Do it slowly tho, no sharp pain allowed

[west arch]

Ye

[pallid mural]

As well as general upper body mobilization*

[balmy folio]

I've started working out more from 3x a week to everyday, but my aim has gotten worse (vision turns blurry/ zoning out) will my body get used to it and work like normal or should I switch back to 3x a week

[pallid mural]

Ur body will most likely get used to it, depending on ur routine, whats it like?

Imo 4-6 is more than enough

Intense long workouts*

[balmy folio]

I do around 8 sets daily till failure

with 3min breaks

[pallid mural]

Oh so fullbody, i assume bodyweight?

[balmy folio]

I like do push pull legs and bodyweight mostly rings and pull up bar

[pallid mural]

Hmm elbows might feel it sooner or later imo, if u variate it will help tho. I recommend 6 days a week anyways instead of 7

But ye as i said u will get used to it most likely, make sure diet and sleep is good

[humble rover]

my wrists + hands become more shaky the more I tense up(or just in general like a weak feeling) is there some recommendations for this or any advice?

[pallid mural]

Eat and drink well, actively try to relax the hand when u feel that, and keep doing that until its a habit, be relaxed mentally and train smoothness

[thorn matrix]

New wrist injury prevention video dropped! https://x.com/HPforGamers/status/1749502710746112038?s=20

Dr. Hwu (@HPforGamers) on X

How to Fix & Prevent Wrist Pain

9 Minute Routine for Gamers & Desk Workers

Bookmark this (Full Video)

Twitter · Jan 22, 2024, 6:42 PM

[thin bolt]

I have this issue where I probably fucked up my posture so much throughout my whole life that now proper posture seems to cause pain. Feet on the floor with a straight back starts to hurt my back in a fairly short amount of time. Not sure what (if anything) I can do about it or if I should just continue with suboptimal posture...

[frigid grail]

is there a way to help my hand eye coronation, and motor skills, as well as peripheral vision issues caused by strokes, that could also help improve my aim at the same time?

[pallid mural]

When u say hurt - is it a quick sharp pain or muscle feeling tired

Did u try different heights of chair or a box below u?

Does it still happen after doing a bit of mobility work to ur lower body and back?

[thin bolt]

It's feel similar to sore muscles. I've tried various heights on my chair but I don't notice much difference tbh. Haven't tried mobility work though, any exercies you can recommend?

[pallid mural]

General mobility for fitness should suffice(plenty on yt) and sore feeling meaning ur back is not used to it - keep strengthening it and working on posture, it will get better

Get up and rest every 30 min or so

Walk a bit

[lunar relic]

ive always had really sweaty hands is there smth i can do to help this for when im playing games because it gets annoying having to wipe them off every 20 mins

[mental yarrow]

same bro, if you really wanted to you can use like baby powder, it will keep your hands dry (idk how long), if not just gonna have to thug it out

[pallid mural]

Did u try grip tape

[celest oracle]

how did u guys start doing like regular cardio and get a good sleep schedule because atm im always up way to late and then i sleep in the afternoon for abt 1-2 hours and feel like im dead afterwards so how did u transition and on the cardio part like i can motivate myself to do it maybe once a week but than idk my brain just fully blocks it

[pallid mural]

Do u have adhd by any chance

[uneven ivy]

I mean I started ADHD medication and using a cpap machine

[pallid mural]

Anyways - take 1 day when u absolutely destroy urself with physical activity and sleep early. After that as long as u dont sleep in the afternoon its covered

[uneven ivy]

So can't say what works for you

[pallid mural]

Is this cpap thing new?

[uneven ivy]

I got it for almost a year now

used to be mega depressed and sleep like 16h a day

[pallid mural]

Well, good that u got it better now 🥂

[uneven ivy]

Yeah, for me it was genetics, but if you're around 30 or up, male and overweight, it's worth getting checked out

[celest oracle]

probably but never diagnosed but i can focus realy well for long times sometimes but others i cant focus for more than a minute so maybe

[celest oracle]

i dont have apnoea i already did like this sleep check where they put me in the lab for 2 nights and screened my sleep

[celest oracle]

which cadio activity is best for getting started i have problems with my feet joints cause i have some kind of disease so they hurt after about 15 min run at normal pace abt 10 kmh

other question do you have any experience in meditation?

[uneven ivy]

ADHD doesn't really affect focus, it affects the ability to start and stop focusing. Like, you can be very easily distracted from being focused, and it can be very hard for you to regain that focus. But you can no problemo play like 12hours if nothing distracts you

[celest oracle]

hmm sounds like me xD

[lunar relic]

i havent anyone know if the grip tape that comes with the lamzu atlantis is good

[celest oracle]

i use the one from the lamzu thorn i suppose its the same im fine with it

[pallid mural]

Might sound silly - backwards walking! Its a lot easier on the knee tendons and actually strengthens them!

U can research it on youtube, i forgot the name

[pallid mural]

Not yet, im planning on starting soon

[pallid mural]

Man i really hate this disability

Only advantage i can think of is sometimes overthinking in a milisecond and predicting outcomes

Other than that the downsides are too great

Emotional, functional, it sux

[uneven ivy]

Dunno, the contrast of being a dumbass off medication and a smartass on medication is pretty nice

just have to get the meds right

[pallid mural]

Lets hope i will

I heard some respond better to adderal type, some to ritalin type

[uneven ivy]

in studies amphetamines are better for adults, but they have more side effects, are more expensive and more abused

[celest oracle]

idk in europe adderal and stuff inst such a big thing

[celest oracle]

it it worth it what med experience do you have

[pallid mural]

Definitely worth it from years of hearing about it but not using

Guess why i didnt use until now

Stubbornly delaying stuff is adhd’s middlename

[celest oracle]

stubbornly? english is my third language sorry

[pallid mural]

Its my second so i will try to explain haha, i think it means to keep doing it even if u know its bad(in adhd’s case, it kinda forces u to do it, or at least very hard not to do it)

[celest oracle]

ok

sounds sensefull

xD

[pallid mural]

I hope

[celest oracle]

idk how do one get adderal how do i get diagnosis

[pallid mural]

Usually from healthcare psychiatrist/neurologist

[celest oracle]

i guess i have to talk to my doctor

[pallid mural]

Ye

Glhf bro

[celest oracle]

thanks xD

[uneven ivy]

like almost 5 years now, it's life changing

[celest oracle]

whats like the biggest difference

[uneven ivy]

everything

[celest oracle]

name some examples xD

[celest oracle]

where are u from?

[uneven ivy]

Finladn

[pallid mural]

Everything is such a fitting answer

And im not even on meds or even tried them yet

[sand birch]

Any one else have an issue where there monitor prevents themselves from pushing their mouse arm more forward?

[sand birch]

Its due to me tiliting my monitor while being an arms legth away. It causes the bottom to hit the top of my hand, and force accidental clicks if I hit it. Should I not tilt my monitor, or push it further away than arms length away?

[celest oracle]

maybe put it a bit higher and ur sitting position aswell as long as your mouse arm is compfortable

[sand birch]

Yea I've completely re arranged my system

[celest oracle]

i had a similar issue for me it was basicly putting my chair and monitor higher at the same time to maintain like the same angle for my eyes and i even got a better angle for my mice imo

[sand birch]

that's smart

[violet swan]

What are the main muscles used while aiming? (didnt know where to ask this)

and if its possible to train those muscles for endurance would that help in anyway?

[pallid mural]

Joints: shoulder, elbow, wrist and fingers. Having stamina and strength on the tendons and muscles near these area is beneficial for longer gaming sessions and pain/injury free experience in the long run. Also, generally working out is proven to improve performance in basically everything we do, compared to complete sedentary.

[violet swan]

I feel pain in my upper back when I turn my head one way but not the other, what can I do to fix this?

[broken prairie]

any advice to have relax shoulder? like sometimes when aim the shoulder is tense

[pallid mural]

Daily upper body mobility routine, 1hp youtube channel has good ones iirc

Should help imo

[dusky root]

any advice on bad wrist pain got an irl performancing just seeing what ppl in here i go strech my wrists and shit does do much tbh i have to play super low sens of after 2-3 mins a lot of pain 🙂

i used to aim train alot which is probably the cause but idk

i also go gym and shit normal push pull legs split if thats helpful to know

[pallid mural]

Daily mobility for upper body + less volume on the pc for the first two days

[pallid mural]

A lot of stress on the wrist joint. At least 1 complete rest day + pressing with wrist straps(cheap)

And reducing time on the pc

Trust me u dont want this to become chronic

[hollow marten]

how should i sit to play? how high should my desk/chair be etc?

i feel like my desk is too high which makes my wrist arc but nothing feels right

[dusky root]

i stopped playing games for like 3months

im thinking i mgiht ahve to stop gaming honestly since i am a programmer i dont wanna troll my career

i could just use controller when i game xd

could you also send an exaple of wrist straps since there are loads that look pretty different

[normal oracle]

does any1 know why this part of my hand burns (left hand)

[dusky root]

Ik this isn't useful but you got a thicc hand

[pallid mural]

Sorry i was mistaken about the name, wrist wraps*

The ones that u wrap around ur wrist

Not used to hold the weight for u(although those are beneficial too for some movements)

[dusky root]

ah oke tyu

[normal oracle]

thats not my hand LMAOO

stole it off google

[dusky root]

I could be

It

If you train girth

On hand

[vale oasis]

middle finger hurts at the knuckle

am i dying?

[violet swan]

it might be over bro

[vale oasis]

gg

[thin bolt]

Was nice knowing you bro, not that I actually got to know you, but you know what I mean

[hollow marten]

can someone give me advice please, i recently ajusted my posture while playing, i made myself sit up fully straight and lowered my desk, but now every time i play my wrist tries to bend and i have to force it not to, i dont know and i tried going back to my old sitting position but it still happens.

and its making my aim terrible

[vale oasis]

elaborate

[hollow marten]

Essentially if I want to keep my wrist straight I have to force it to stay straight otherwise it tries to bend, and keeping it straight gets tiring and messes up my aim

[vale oasis]

the lower u sit the more angled ur wrist would be

my wrist is a lil tilted

i dont think it matters

[slender cobalt]

broke my left arm am right handed i still want to play tac fps games cs/val any suggestions fingrs are fine

[mossy pasture]

bro what

[uneven ivy]

Do you have a cast? Just have your keyboard in a way you can use them. You only need like wasd, ctrl and number keys anyways. Jump, jumpthrows etc can go into mouse

[quaint talon]

i think i have carpal tunnel syndrome, been feeling some throbbing pain in my wrist that goes for a bit and then comes back, how can i help it?

[pallid mural]

Search 1hp carpal tunnel on youtube(it most likely isnt cts iirc)

[quaint talon]

I'll see

alright so it might not be carpal tunnel, but I can't figure out what it is exactly

[sick relic]

Hey, so I have generally awful health and awful habits on pretty much every pillar of health, I suffer from several mental health conditions and have limited capability for work at the moment, and it's affecting ofc my daily life, probably my capability for work, enthusiasm etc etc, and I was wondering if there were any helpful resources on how to start tackling everything such as, hygiene, hydration, routine, exercise and whatnot, bc I'm literally starting at 0 everywhere
Any resources, or tools/apps would be greatly appreciated in helping me start being healthier
Thanks a lot
Also to note, the biggest problem I'm facing at the moment is that starting to change my habits is overwhelming bc there's too much, idk even how to write a routine or what should go on there