health

[tardy rose]

Not what is survivable

[cedar plover]

obviously i am talking about minimal healthy amount

[tardy rose]

Well you're wrong if you think it's less than 8- a quick google search will show resources from the CDC, Johns Hopkins, and the NHS that posit 8 as the minimum and a recommended range of up to 10

[violet swan]

I sleep too little and I am 14

[tardy rose]

All of which are not just websites I'm pulling out of thin air

[violet swan]

I don't feel tired even if I slept too little the day before

So I can't fall aleep earlier

[tardy rose]

It'll probably catch up to you if you sleep very little one night in an attempt to reset that sleep schedule

[violet swan]

Is that what you recommend?

[cedar plover]

doesn't mean it's ok, it's misconception that your body is signalling all problems

[tardy rose]

What works for me when my sleep schedule gets off track is forcing myself up at the time I intend to start my day regardless, and when it makes me tired, I can go to sleep earlier the following night

[cedar plover]

same

[tardy rose]

If you really still feel energized when you should be going to sleep, melatonin can help

[cedar plover]

going to bed early is barely possible compared to waking up earlier

[violet swan]

So I should wake up even earlier?

Atm I wake up at 7:45 and usually fall asleep at 0:30 ish

[tardy rose]

That's already pretty early and you aren't getting nearly as little as I'd get sometimes at that age so I'd say in your case it's more of a question of your habits leading up to bedtime if you can't stay in bed any longer

Shifting your screentime a bit earlier in your day and minimizing it around bedtime could help you fall asleep earlier

[violet swan]

I usually lay in bed at 23:30

And then it takes a while to fall asleep

[tardy rose]

Do you usually get off the computer and then hop in?

Or your phone

[violet swan]

Yes

Phone

[tardy rose]

That's probably part of the reason why you take a while to fall asleep

Bc of blue light stimulation decreasing the amount of melatonin your body naturally produces at night

I would say if you can figure out a way to stop screentime an hour before you hop in bed that would be ideal

Maybe do some of your homework then or read or whatever

[cedar plover]

or use heavy yellow filter with dimmed light

preferably 30-60 mins before sleep

[tardy rose]

Filters help but dont entirely resolve the issue

[cedar plover]

i mean reading with lamp is worse than phone with yellow filter

don't assign some magical properties to reading because it's light at problem, and our usual lamps are not warm enough to be even close to yellow filters

though it may relax you since blue light is just part of problem in "hopping from pc into bed"

[tardy rose]

Computer screens are quite different than the ambient lighting of your home

[violet swan]

I have my phone on blue light filter

[cedar plover]

depends

all that matters is light spectrum

[violet swan]

With highest warmness, it turns on automatically in the evening

[cedar plover]

again, don't assign magical properties to non-lcd screens

it's just light

if you filter it properly, it will be what you need

[tardy rose]

I'm not even sure where you got the idea I'm talking about "non-LCD screens"

It is much easier to stick your face into a computer and phone screen and expose yourself to borderline irritating levels of light in the middle of the night than it would be with a small reading lamp or low ambient lighting

Yes other light sources produce blue-spectrum light, but there is a clear difference in the way we interact with screens

Not to mention you can generally expect that you'd be doing more excitatory tasks on a computer or phone

Like playing a video game or watching videos

Being reductionist about how there is allegedly no difference when the preponderance of evidence suggests that the way we interact with screens produces its own issues and has harmed sleep quality for most people is pointless

You don't look very good responding condescendingly on topics you clearly haven't investigated very well

[cedar plover]

True
I apologise

[tardy rose]

I appreciate that brother no biggie

[wheat field]

Hello, I've a question : is it okay to drink only one redbull per day ?

[cedar plover]

if you can drink two cups of coffee per day without issues i'd say it's same

[flat citrus]

How many litres of water is recommended to drink a day

[novel whale]

depends

but recommended is 3 liters

[eternal dock]

Nevz has masters

I gotta top it

[simple fulcrum]

I think when it comes to actual nutrition and stuff you should consult a doctor or like a medical website lol

All of these questions can be answered pretty accurately on the internet 😂

[rose gyro]

Anyone know how accutane effects testosterone levels

[coral cape]

Been doing a lot more PC gaming since July and in the last few weeks started getting right elbow pain. I play with about 3/4 of my forearm on my table. I just did a test and if my elbow is on the table it doesn't hurt. Is this normal? Wonder if I need to not play a few days to let my elbow rest.

[dire meteor]

How many calories does one burn in an hour of aim training

[tardy rose]

not significantly more than youd get just sitting there id imagine

its not a good way to lose weight or anything lmao

personal experience ^

ROFL

[dire meteor]

Dang there goes my dream body

[tardy rose]

same bro my 1w4ts abs aint coming 😭

[dire meteor]

😂 😂

[wide whale]

I'm trying to make this into something I can actually interact with. Something I'd be able to click on and easily navigate. It would be a lot easier to navigate my life this way, but I'm not sure what platforms I should use to go about creating something like this. Possibly Google Slides?

[violet swan]

A friend of mine told me not do do cardio whenever I'm trying to bulk. Is this right?

I'm currently doing strength 3 times a week, and I run on my rest days

He said, "Cardio burns a lot more calories so you'll have to eat a lot more to bulk"

If I can still do cardio on rest days, how much more would I have to eat in order to continue bulking?

[novel whale]

you won't burn a lot if it's not intense

[worthy cloud]

Cardio during a bulk is good

[novel whale]

they say that a mile burns 100 calories so add depending how long you run

my maintenance was 2200 but i ate 800 more because i burn like 350~ calories

[violet swan]

Alright gotcha

Would I only add the extra calories on the days where I go running?

[cedar plover]

actually strength training burns more

[candid nacelle]

whenever I do tracking scenarios my wrists are super painful and shaking after

is this nornal

or am i weak wrist gsng

gang

[cedar plover]

not normal

stop tensing your mouse

relax your arm and shoulder, don't try to push scores

[candid nacelle]

I try to

but I always end up tensing

even tho im consciously trying to relax

[cedar plover]

keep relaxing more often then, can't say really much. pain is not ok ever

[worthy cloud]

strength training actually burns a surprisingly low amount of calories

cardio does burn more calories than lifting

but cardio is also good for you when you're bulking

3x a week 45 minutes of elevated heart rate, even while bulking

[foggy sapphire]

https://www.youtube.com/watch?v=DYuw4f1c4xs

if i do follow this channels vids for my exercise is it good enough

or i need to find some thats higher intensity

[violet swan]

If anyone can help me

It feels like i cant focus my eyes

Or like my eyes can't keep up with whats happening

[simple fulcrum]

I said it before and I'll say it again: y'all gotta get in touch w/ some doctors or fitness instructors or somethin lol

A good general rule of thumb is that if you can do anything that will elevate your heart rate for around an hour or so, that's good exercise

[simple fulcrum]

Are you tired/hungry/stressed?

[violet swan]

Not tired

Already ate

What level of stressed

[simple fulcrum]

Do you feel stressed? Is anything bothering you or distracting you?

[violet swan]

Not that i can think off

obviously small things but nothing big

[simple fulcrum]

Then give your eyes a break

Read a book, take a walk, anything that isn't looking at screens

[violet swan]

issue is it feels like this when i start playing

not at random or half way

the whole time

[simple fulcrum]

Only when looking at the monitor?

[violet swan]

In theory, would this possibly be caused by something such as dissociation

And yes

@simple fulcrum does it only really being when i look at my monitor mean anything?

And is playing with an overhead light a good idea

[simple fulcrum]

I'm just trying to understand what you are experiencing

Like I literally just said

"I said it before and I'll say it again: y'all gotta get in touch w/ some doctors or fitness instructors or somethin lol"

No one here is a doctor and won't be able to actually help you, just give advice

I do not dissociate but if you have a history of doing that I would look into that more

[violet swan]

Okay

[simple fulcrum]

Dissociation can be caused by things like stress and trauma and whatnot

[violet swan]

The overhead light though?
😂

[simple fulcrum]

I don't know. I have a lamp on my desk and I play just fine 🤷🏿‍♂️

I doubt the light is causing you any real issues, it's just a light

[violet swan]

fair

[wraith wolf]

I doubt it’s the light. You should be playing in a well lit room at night since playing in a dark room can strain your eyes

Even more ^

[simple fulcrum]

^

[violet swan]

RIP

[upper folio]

To add to that, bias lighting could help

[random spruce]

My wrist pops whenever it goes in a downwards or sidewards direction

[wraith wolf]

Is it painful in the morning?

[fast grail]

jesus i just ate and weighed myself gained 2lb

still need around 5-8lbs to get into healthy range

[fast grail]

biking for 30-45 min good cardio? i go pretty fast

[worthy cloud]

yeah biking is really good cardio

[fast grail]

alright thanks

[woven rose]

wdym pretty fast

like 40km/h?

[woven rose]

btw don’t weigh yourself after eating. weigh yourself when u wake up

[worthy cloud]

ye

wake up, go pee, weigh self

[fast grail]

idk how fast exactly but im at last gear pushing it

[sturdy jackal]

My shoulder is painful after a good KovaaK session. It’s because i play only on 40,9cm + or its about my position ?

I'm afraid of impacting the joints in the future

Or its because i abuse of playing kovaak 2h in a row sometimes ? 😭

[random spruce]

My wrist pops whenever it goes in a downwards or sidewards direction, and no it doesnt hurt at all

I wrist aim soo

[flat ember]

after wrestling weigh ins I can gain 10 lbs pretty easily

[simple fulcrum]

You're shooting yourself in the foot. As samael said, weigh yourself first thing in the morning after you pee/poo. It doesn't make much sense to take your weigh after you literally just added to it with food

Your weight is only a number; it will fluctuate from time to time as you eat, work out, drink water, etc etc

The best thing to do is to weigh yourself once a week, as soon as you get up and after you empty your bowels

[fast grail]

any tips for gaining? im 16 5'8 around 113-115lbs when i wake up

[simple fulcrum]

Start with a slight caloric surplus (~500ish more than you normally eat), lift heavy weight with lower reps (between 5-7, but if you're just starting weight training I suggest beginning with the standard 3 sets of 10 reps), make sure you get your protein in

Try to avoid the "dirty bulk", it's important that you give your body good fuel

And make sure you get your 8 hours of sleep

You're young so you can get away with eating like shit a little more than me (25 going on 26) but try to avoid making it a habit

[fast grail]

alright thanks, i can start with all that but gyms are closed what should i replace it with? i already have cardio covered

[simple fulcrum]

Body weight exercises, gallon jugs are very good improv dumbbells

If you can, see if you can invest in a set of dumbbells. Not the static weight kind, the ones that are like small rods that you slide weights onto

There are many many ways to exercise without equipment

Do a little research, there's loads of info out there on the net

And above all else, listen to your body

Don't just blindly follow a routine if it causes you pain or discomfort. Do what's within your capacity and don't push yourself too hard

The gains will be quick for you, you are young and still growing which is good

[fast grail]

alright thanks man i appreciate it

[simple fulcrum]

Np homie. I hope your journey goes well 👍🏿❤️

[worthy cloud]

resistance band sets are a good way to get some resistance training at home for cheap

[simple fulcrum]

Man is right

[flat ember]

if you have a ton of books at home, you can throw them in a bag and use that as a weight

[violet swan]

Anyone have high resting heart rate

Or just know things to help it

Because it’s causing me to have parkinsons aim

[viral horizon]

how did you come to this conclusion?

ig this is just a correlation, not causation, your sympathetic NS may be overly excited

anyway, this is not a medical advice and you should seek professional help if that bothers you, tachycardia can have a lot of various reasons

if you just want that single symptom to go away beta-blockers is likely the choice

[cedar plover]

steroids

[worthy cloud]

close grip bench press 👀

[sturdy jackal]

Tips for muscles Shoulder effectively ? Im 6’5 so its more hard i know

[lusty bluff]

What do you mean specifically?

IRT big arms, Kolor, slow things down, use lighter weight and focus big time on the contraction. Sounds simple but you'll notice it significantly. Kevin is right, cuz you can lift big on close grip bench.

70% of your arm is tricep, so make sure you train all heads, and don't miss brachialis when doin bi's

[cedar plover]

i am noob, but can relate, after years of not doing anything, triceps is the only visible muscle i have

[lusty bluff]

Your tris probs have pretty good insertions then too

💪

[woven rose]

shoulder press is a rly good exercise that u can almost never go wrong with it. doing progressive overload and you’ll see some big shoulders

try to alternate between dumbbells and a barbell

just to keep things flowing

your height has nothing to do with it btw

if u train correctly u can see some big gains

god tip is doing q bicep curl with a barbell, go heavy. start with straight reps with no cheating. when u start to fail incorporate some cheating on the reps without letting your body go past vertical when u curve

[sturdy jackal]

Friends doing sport says to me when i begins « When ur tall is more difficult to muscle urself » so its why i mention my height

Ty for the tips bro i will try this

[woven rose]

i don’t think it makes much of a difference tbh. the only thing is that maybe u have bigger arms and such. not a problem at all. i wish i was 6”5’

[cedar plover]

"when you're short, you eat 1700 ccal in office or you go fat brrr"

[random spruce]

My wrist pops whenever it goes in a downwards or sidewards direction, and no it doesnt hurt at all

[violet swan]

You could just be double jointed

[plucky inlet]

Lmao the same been happening to me too

It happens to my shoulders too

[manic walrus]

hello

[violet swan]

i heard people saying u get better quality of sleep when going to sleep before midnight. thoughts? im going to sleep at 3am .__.

[tardy rose]

if going to sleep before midnight means you get more sleep or the daylight isn't shining in your face, that might be true

if you get enough sleep and there's no other issues though, it isn't the end of the world if going to sleep at 3 am is what fits in your schedule

[mortal ledge]

Any preppers

8 days worth of food

[woven rose]

all those pepsis

[mortal ledge]

no sugar cravings for me

Dw I keep a 2L bottle of water on me at all times and that is my primary source of hydration

Pepsi is maybe just 1 or 2 a day max

[graceful pine]

Pepsi MAX is goated.

[mortal ledge]

Shits on coca cola

[old bronze]

how do you stop binging food

ill go through like the day without eating too much, a bowl of cereal for breakfast and a snack in the afternoon

but once it gets to night, i end up eating like a second serving of whatever im eating

and i feel regret eating the second every time

[gaunt hill]

Eat more in the day

Your body is not getting enough

[limber ice]

a full breakfast and lunch are very important, for dinner I usually eat something tasty to relax

maybe eating sweet / high-calorie food in the evening is not a good idea, but my cholesterol level and weight are normal, I have been living this way for 3 years

[old bronze]

i generally eat cereal in the morning or banana as replacement of milk, and then i skip lunch. would eating lunch rather than eating at dinner only would be beneficial?

and also, would i have to lower my total intake if im eating at lunch and dinner or should i just eat normal portions?

[limber ice]

maybe more calories for lunch, then something light and tasty for dinner. You can reschedule dinner a little later also

[old bronze]

i generally don't like eating after 8 but the earliest i can eat lunch is 3:20 since that's when i get out of school

i eat breakfast at 9, lunch at 3:30, dinner at around 7 with this schedule then

[limber ice]

seems good

[old bronze]

is the lunch and dinner time too close or is that fine?

shouldn't i eat less for lunch in this case since the time in between is shorter?

[limber ice]

not really, just eat normal portions

[lusty bluff]

@old bronze intermittent fasting would probs be good for you

Could just do a cheeky 3-9 eating window or something

Where you eat normal meals. You'll find if you eat proper portions in that time you won't splurge cuz body won't want more than like 2 meals

[lusty bluff]

Pumping Iron is free on YT FYSA

[tidal glen]

does tons of vegetable necessary every day?

[violet swan]

wouldn't say it's necessary, but it's good

[lusty bluff]

Vegetables are good because low cal, high in micronutrients and fill you up (you can have loads of broccoli/cauli/beans and still be eating minimal cals)

[umbral flint]

!

This is my dinner tonight,

Thank you #health

[worthy cloud]

Whatre the macros on banana steak?

[umbral flint]

uh

water

[desert nova]

does anyone else prefer water over milk in their cereal

[umbral flint]

me!

i also prefer coffee in my toilet and not water

[desert nova]

same

[violet swan]

How to be dreamless?

My thoughts are nonsense and makes me sad when half awake

[tardy rose]

im not sure what dreams have to do w that i think ur just groggy

dreams are important anyway and somewhat inevitable

it's a manner by which your brain organizes certain info

even if you dont like em even nightmares serve an important role and can be a manifestation of your brain working through a certain problem

if you've ever slept on an issue and felt better about it when you woke up, that kind of processing is a big reason why

at least that's what researchers seem to think

[tidal glen]

also dreamless may be "dream and forget"

some research says that dream on a healthy status would be a necessary for relief of tiredness (whether forget or not)

[tardy rose]

yeah you have many times more dreams than you actually remember during REM sleep; they play some critical role for sure

[cedar plover]

they mostly are

to not have dreams is pretty much not having any REM sleep

[haughty niche]

I had a dream where I died, when I had some life issues at the time. That dream definitely helped me have a better understanding of what was happening in my life

The gist of it, I changed my current life’s path

[cedar plover]

now i am sad i almost never remember dreams

maybe i'd change sth

like be less fat

[haughty niche]

I died in a shitty way so I wouldn’t wanna remember it lmao

I got shot in the head

Actually felt real, bc I didn’t wake up after I died. I honestly thought I died bc I was actively thinking whilst dreaming. Then when I did wake up I felt pain from where I did got shot (nothing extreme just uncomfortable)

[cedar plover]

i would shit my pants ngl because dreams are quite realistic

sometimes i wake up and "wheeeef just a dream damn"

[haughty niche]

Remember after I “died” I was in my house but everyhting was foggy

This deadass what I was seeing but more darker

Shit was crazy, I was so relieved when I woke up

[worthy cloud]

silent hill

[cedar plover]

i mean irl you won't see fog and stuff 🙂

i would be scared more if there weren't anything after shot in head lmao

[haughty niche]

Honestly it was so stupid on how I died

Thinking about it now it makes mad

These two guys I didn’t even know had a argument and one guy pulled out a gun. When I seen that I tried to run away and mf shot me instead of the dude he was arguing with smh

He needs to aim train

[worthy cloud]

wtf he accidented you

[haughty niche]

Whenever I go to my grandparents house I see fog. Low key scary af bc middle of no where with no service driving lmao

[cedar plover]

they were arguing who of them gets to shoot you

[haughty niche]

He tkd me man

[cedar plover]

loot is loot

[haughty niche]

I don’t remember much from the dream besides dying and being in my foggy house

Makes me think how powerful your brain can be

I mean obviously it is but to that extent is crazy

[haughty niche]

Don’t think it was a accident, if your mind is trying to tell you something so I’m pretty sure it was on purpose

[worthy cloud]

maybe you feel like you're always being blamed for stuff someone else did

[haughty niche]

Actually I remember what exactly happened. It was basically an execution. We were in a circle, one in front of me and one to my left. The two guys were arguing and the guy on my left pulled out a gun but before I even tried to get away I got shot instantly. My intentions were to get away

I was reading on it for quite a bit but I don’t remember lmao. But basically what they said were basically true

https://astrologycosmos.com/dream-about-being-shot-in-the-head/

One of the articles I read

But it has astrology in the name so who knows

[cedar plover]

i mean

dreams don't have general meaning for everyone

astrology is bs

[violet swan]

Is there a way to avoid hand fatigue while playing low sens ?

I did stretches

[desert nova]

my dreams can be weird man

i've had ones where I get flung in the air, one where I get hit by a car

i've been having less and less dreams lately though

have no idea why

[fossil ravine]

@desert nova i have less dreams if i have more screen time

[cedar plover]

be buff af

or get good sens

[violet swan]

😳

[violet swan]

You should be using your arm mainly not your hand or wrist so unless you’re wrist aiming low sens idk

[pulsar pelican]

Is your hipfire sens low as well ?

[viral horizon]

how do you fix blurry vision, tracers and inability to focus on a moving target properly? inb4 play less, just rest

[cedar plover]

240 hz and don't forget to blink

there are some exercises for eyes, maybe try those

[violet swan]

do you think eating protein and vegetables or fruits everyday help with memory ?

eating healthy

[arctic moat]

1HP Team - Esports Medicine & Performance
@open ivy - Physical Therapist, Strength & Conditioning Specialist, Performance Coach
@ripe valve - Chiropractor
@thorn matrix - Physio, Athletic Trainer, EMT
@surreal orbit - Physio, neuroscience MS
@tranquil cradle - Physical Therapist, Esports Research Lead
@supple flume - Clinical Psychologist, Sleep Specialist

🍃 General Advisers
@hollow current - Md.
@wraith wolf - Kinesiology B.S & Pre-PA, EMT-b certified
@worthy cloud - Bodybuilder
@spice sand - Nurse
@onyx grotto - Ophthalmologist
@fallen glen - Paramedic

[violet swan]

Wow

interesting

My back kinda hurts from time to time

Any way to fix

[spiral magnet]

@worthy cloud how do i build my body

[thorn matrix]

Incredibly excited to be here!

[topaz axle]

how do i stop the pee

[wraith wolf]

Welcome!

[topaz axle]

it keeps happening

[violet swan]

Welcome 🙂

[gilded mountain]

welcome!

[arctic moat]

welcome!

[open ivy]

Thanks 🙂 we'll be in here as much as we can to answer quesitons but will also have some times set aside where we will be getting into depth for questions 😄

[ripe valve]

Hello everybody! Thank for you such a warm welcome

[modest onyx]

Glad to have you guys here 🙂

[surreal orbit]

Howdy!

Super excited to be helping out here.

[violet swan]

welcome 1HP I've been watching your guys yt channel for a while and its really helped me 🙂

[ripe valve]

@violet swan it depends on what area of your back is bothering you, closer to your buttocks or to your neck. Here is an ergonomics guide to check out here: https://www.1-hp.org/blog/healthy-movement/good-posture-better-performance-what-you-need-to-know-about-gaming-posture/

And here is a posture routine to try out: https://www.youtube.com/watch?v=z-gKyE_7wWg&list=PLcfMAtSMnESdA2oOZANTLL8IlEcQtVEWs&index=5

[strong mason]

lets go!

[surreal orbit]

@violet swan Glad to hear it!

[worthy cloud]

Health channel is leveling up

[open ivy]

glad we have a bodybuilder in here - respect bodybuilders so much 😮

[winter abyss]

might be on par with tech now...

also welcome!

[open ivy]

roomate in college was a physique competitor so I was along for the ride

[worthy cloud]

I'm more of a powerlifter actually

[spiral magnet]

ok kevin how do i lift powerfully

[violet swan]

Like the top right under my arm in my back that big bone

[worthy cloud]

Run smolov !

[violet swan]

Under my right scapula

[ripe valve]

Got it, whenever we have issues in that area we tend to think about things from two perspectives. How can we position you so we don't create as much pain. Then, how can we build up the tissues around the area so they can handle the force you put through it.

Positioning means looking at your ergonomics. Strengthening means investing a little time into exercise so your tissues can handle what you are asking of them.

[modest onyx]

Anyone have any recommendations for a decent shape chair? mine is killing my lower back/ ass

Ik office > gaming

[surreal orbit]

@modest onyx https://www.1-hp.org/blog/hpforgamers/optimizeyoursurroundings/seat-yourself-how-to-pick-the-best-chair-for-gaming/

You bet :)

Most of the recommendations here are for office chairs, actually.

[modest onyx]

You guys are already amazing, thanks for the link

[surreal orbit]

There aren't too many typical gaming chairs that I'm a huge fan of for ergonomics; there are a few, but there are a lot more and a lot more affordable options in office chairs

[modest onyx]

Yeah, most people I talk to lean towards mesh office chairs

Better value because no overpriced marketing too

[violet swan]

Thanks

[worthy cloud]

Might even find a good used deal for an office chair

[surreal orbit]

^^^ I've definitely seen good deals on Herman Miller refurbished chairs

[strong mason]

Welcome 1hp team. Even just this announcement has motivated me to take care of myself a bit better

[umbral flint]

!

U can get herman Millers with broken arms for hella cheep

then u can fix it yourself for about 30min work of work

[violet swan]

hello 1hp

[umbral flint]

[violet swan]

daze I will send the replay soon, just woke up

[umbral flint]

kk

[viral horizon]

will double the question since we've now got professionals here

how do you fix blurry vision, tracers and inability to focus on a moving target properly? inb4 play less, just rest

[modest onyx]

Blurry vision? as in constantly ?

[viral horizon]

constantly till i sleep

happens after intense gaming sessions

[modest onyx]

Have you been for a checkup? like with eye doctor

I really wouldnt risk your eyes. Not for gaming man, book an appt with eye doc and tell him what ur experiencing

[viral horizon]

wait, where are the emote reactions?

[modest onyx]

Maybe its nothing, and just a small thing. But 100% worth the hour of your day to see

[worthy cloud]

Are you taking breaks regularly while gaming?

[arctic moat]

Fixed it

[viral horizon]

not really

[worthy cloud]

Have you heard of the 20 20 20 rule for eyes?

[viral horizon]

will try that, ty

[worthy cloud]

https://www.healthline.com/health/eye-health/20-20-20-rule#outlook

[spice sand]

Happy to answer any questions especially if they pertain to hospital stuff. Cheers guys

[violet swan]

Likely not necessary. Compression won't offer much outside of warmth. Low sense = greater movements at shoulder and elbow as you're likely aware. Those joints have a lot more load-bearing and just general capacity compared to the small intrinsic hand muscles and joints of the wrist that often get over strained with high sens aiming

I would say if someone transitions to high sens in a progressive fashion, tissues should likely adapt. More often than not regardless of what the activity is, people tend to jump into the deep end of something before tissues have time to adjust and pain, inflammation, and potential injury result

[surreal orbit]

^

[viral horizon]

I've definitely experienced that. Have been using low sens my whole life due to only playing tac shooters, but once I got here people suggested me to train on 25-35 cm. At first my regular training sessions were really straining the wrist.

[violet swan]

welcome everyone from 1HP

[ripe valve]

I would also make sure your monitor is in a well-lit room without glare, with the top about eye-level and about an arms-length away. If you are constantly straining to see what's on your screen it could make the symptoms happen faster than they would otherwise.

[viral horizon]

I'll try to get rid of glare, much thanks!

[ripe valve]

You're welcome! Good luck

[violet swan]

i could take them too ngl

[arctic moat]

Looks like a disciplinary issue, I have a few tips (others may want to add to this):

• Set a specific time where you need to get off the internet or any electronic devices, as it's incredibly easy to get distracted and waste time
• Use a blue light filter (warmer colours are easier on the eye and don't mess with your circadian rhythm)
• Make sure you are moving enough everyday
• Follow a night routine (our health improvement routine, could give you some basic guidelines)

@violet swan

Idk if I can't fall asleep I listen to some chill music or read some articles with night filter on until im sleepy

that usually helps me

like relaxing stuff

also make sure you have a pleasant room temperature + light

I'm not a big fan of supplements personally, but I think some people would suggest taking melatonin

Yeah I

am not a big fan of it either

It's a short term solution to a bigger problem

If you have tried all above tips already, then it might be worth talking to a doctor

[viral horizon]

i just take melatonin pills

forces you to sleep

oh, already suggested

[tranquil cradle]

Hi, 1HP Kev here.

I highly recommend against using melatonin, unless advised by a medical professional.
Check out: https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

[viral horizon]

could you clarify for melatonin?

[tranquil cradle]

Clinical Guidelines for Sleep Management (Insomnia, or in most cases symptoms of Insomnia), highly recommended Cognitive Behavioural Therapy (CBT) first, then followed by careful use of any medication if CBT is not effective enough. The problem with any medication is that over time, the body will get used to it, and the drug becomes less effective. In sleep medicine, the problem is that people become dependent on a drug, and/or it stops working, and then the next drug is used and so on. (Not to mention the side effects!)

The tips from the website form part of CBT, e.g. sleep hygiene and education. Many times following the tips will help. Otherwise professional help should be sought to manage factors (and exclude any possible sleep disorders).

Guidelines:
https://www1.racgp.org.au/ajgp/2019/april/insomnia-management
https://aasm.org/new-guideline-supports-behavioral-psychological-treatments-for-insomnia/

@violet swan Btw I'm not saying you have insomnia. But what you are describing is consistent with symptoms of insomnia and often managed similarly.

Adopting a new posture make muscles which haven't been working much, work for the first time. So it is fine to only last a few minute in a new posture. The key is to keep practicing so the muscles build strength/endurance.

However if you're getting back pain, I would consider larger factors such as how long you are in the same posture, whether you have breaks (and move/walk), and how strong your back muscles are.

Sleep actually makes pain worse, so solving your sleep issues can reduce the pain as well.

Have you been doing any exercises? Check this out: https://www.1-hp.org/blog/hpforgamers/sit-like-this-easy-exercises-for-gamers-to-fix-low-back-pain-1hp-exercise-of-the-week/

[arctic moat]

Thanks for clarying about the melatonin kev, was already afraid for that

[tranquil cradle]

No worries. We have sleep psychologist (Daniel Bonnar) on the 1HP team too if you need more help. I'm a physiotherapist, but my PhD was in sleep/pain so hence I am confident enough to give a proper answer.

[viral horizon]

'ight. Now I have stupid anxiety that I've built a high tolerance to endogenous melatonin and won't be able to sleep w/o pills

[tranquil cradle]

It depends how much you have been taking and for how long. It can be completely reversible with healthy sleep habits (+/- CBT). I'd recommend consulting a family doctor (or sleep psych) about it, and strategies to wean off them.

[gritty crest]

s-grip

[jade egret]

Get a grip - gabrielvis8

[gritty crest]

s-footrest

s-legs

😦

my feet dont touch the floor

goodbye knees

[tranquil cradle]

Old textbooks and phone books make a cheap foot rest 🙂

[gritty crest]

thats wat i did i guess i need to use more lol

@tranquil cradle

or support them more

like instead of having 2 in the middle

have like 4

so i have more support

btw love you 1hp guys are here

love your content

[viral horizon]

God, this took waaaaay more than I expected, my eyes are strained af, but my brain is even more from all the academic/medical English. I feel like literally no studies research if one can/how does one develop tolerance to melatonin, ig it was the most unrewarding research I've ever made. Though I finally came across one meta-analysis that stated that it hasn't found any evidence of the development of tolerance, therefore, I'm most likely completely fine. Here it is if anyone's interested: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/

Feels good to go to sleep after working hard!

[formal lotus]

Whats with the new roles always having good colours

[worthy cloud]

[formal lotus]

Also

Kev

KevinL

[tranquil cradle]

@viral horizon Apologies, I did not mean to cause worry. Yes, overall research on many drugs in general are quite limited.
Melatonin thus far appears to be safer than the other sleep medications, but comprehensive research is lacking.

I still highly recommend melatonin only as a second line treatment, and with careful use with a health professional.
In the study, please note the majority of studies the review evaluated were 1 month of use, and the longest was 6 months.
Also note that all drugs have potential side effects. Melatonin included though mild (https://link.springer.com/article/10.1007/s40263-019-00680-w)

Have a good rest!

[tranquil cradle]

You're welcome @gritty crest

[tranquil cradle]

@worthy cloud great name 🙂

[formal lotus]

[worthy cloud]

you too 🙂

[viral horizon]

Yeah, I did notice the duration of trials, I think I was only using it since mid-November or something and I skipped at least 15% of days, but thanks for pointing out, definitely an important detail to consider. I also appreciate that the review you linked is actually perfectly **readable ** in terms of fonts and design in general, unlike tens I've gone through today. Why are most sites with studies designed so poorly, no wonder people rarely use them smh.

[tranquil cradle]

Unfortunately the majority of (health) journals are terrible with formatting.
If you can, grab the pdf, always easier on the eyes!
Free full texts on pubmed are usually a text based copy version from its database.
This is a more readable version of the one you linked: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656905/pdf/pone.0063773.pdf

[dull void]

lately i have trouble focusing with my eyes, it's like after looking at something for a while my eyes start tuning out and defocus so that it feels like i'm not really looking at anything

any idea what could cause this or how to fix?

i got new glasses recently as well but i can't imagine how it would be related

[tranquil cradle]

Disclaimer: Not an optometrist, good friends with one, and wear glasses myself.

Did you have a big change in glasses prescription? Difference shape/size of the lens?
Often your eyes need to adjust to the new glasses (a week), even for a lens size change - which happened for me.

If it is more gaming related, don't forgot the 20/20/20 rule: Every 20 minutes, look at something 20m away for 20 secs to give your eye muscles a break (or technically move) from the static position.

Can always give the optometrist a call about it and ask if they reckon you need to get reviewed.

[simple fulcrum]

i stand corrected, there actually are doctors in here lmao

[haughty niche]

surgicalseyeco is a eye doctor iirc

[arctic moat]

is he rlly o.o

[flat venture]

Yeah

Ophthalmologist

[violet swan]

is it bad to rub my eyes

[flat venture]

Idk how to spell it!

[formal lotus]

Ophthalmologist

What

[violet swan]

I meant rub

[formal lotus]

You mean optometrist

[flat venture]

Two different things

[formal lotus]

Or

Oh right

those

[flat venture]

Optometrists don't perform surgery

[formal lotus]

Also you did spelt it right

[flat venture]

and opthalmologists do

pog

[opal wigeon]

How do you avoid your arm getting extremely tired?

It's not sore, just physically exhausted

[flat venture]

take a break

[opal wigeon]

Should I be using an arm rest or?

Arm rests on my chair push me too far away from my desk I feel

So I took them off

[gaunt hill]

??????

rest

[opal wigeon]

ok

[cedar plover]

my arm is fully on desk so i couldn't use them even if i had armrests

[viral gyro]

My arms too long not to use the armrests lol

[surreal orbit]

So your arms should be supported at about the height of your bellybutton, but that can be on your chair's armrests, your desk (if you're close enough), clip-on armrests, or even something resting in your lap (like a pillow)

[clever quail]

you guys might want to save the answers you write up to a command

and then adjust with finer details beyond that

otherwise you're gonna be repeating yourself a lot lol

[split agate]

any1 know ways to remedy pain in like th lower thumb joint

here kinda

happens when i play games where you need to 180 alot

play on decently high sens so maybe i'm gripping the mouse too hard ? idk

[teal fractal]

i think so i have never experienced that problem but i would try loosing up where you use your thumb alot and see if that helps

[worthy cloud]

I've had pain there on my other hand from gripping too hard while playing guitar

[surreal orbit]

@split agate Matt's got a pretty good article on that topic! https://www.1-hp.org/blog/hpforgamers/thumb-bind-tendinopathy-2-wrist-thumb-pain-pattern-with-gaming/

We've also got a video of some really good thumb injury prevention exercises:

https://www.youtube.com/watch?v=EuLhsqm7zE0&

[candid nacelle]

Whenever I do pushups

I fail at 20 because my wrists are in agony

idk why

im warmed up and everything

but my wrists just die

[quasi citrus]

guys i need help

Whenever i kovaaks, it looks blurry, almost like "ghosting" on a monitor, my eyes tear up and feel heavy, i feel sleepy

but this doesnt happen in other games

how do i stop this I wanna aimtrain but this makes it impossible

[arctic moat]

Welcome to @onyx grotto, he will be helping to answer some of the more eye related questions here from time to time (he is an ophthalmologist)

[onyx grotto]

[tardy rose]

[candid nacelle]

yay

[upper folio]

This is actually so awesome!

[candid nacelle]

first question

how bad is a -7.5 eyesight

wait

I think its -8

[upper folio]

shish homie's blind :/

[onyx grotto]

It's not that a -8 is bad necessarily, but it does mean you are highly myopic (near sighted). This is usually the result of an eye that is longer than normal (approximately 1 mm of extra length is 2.5 D of myopia). As long as your vision is correctable with glasses, awesome. But, high myopia does confer an increased risk of retinal holes and detachments (which could lead to blindness) because the retina is generally thinner in the periphery in these patients. As a result, I would strongly recommend a dilated exam at least once per year to monitor for asymptomatic holes or tears.

if you notice any flashing lights in your vision that are persistent for more than a few minutes, or if you notice the sudden onset of dozens or hundreds of floaters (small black objects floating throughout your visual field), call an ophthalmologist for an urgent exam because this could indicate you've had a spontaneous hole or tear and might need laser treatment to prevent its expansion into a retinal detachment.

[candid nacelle]

ah shit

anyways

its not correctable with glasses

been wearing glasses since I was 8

only thing im worried about is that a part of mt left eye feels twitchy for a few seconss

happens sometimes

more frequent now tho

[onyx grotto]

with high myopia like that, sometimes the issue is actually with the cornea (sounds like this may be your issue if it isn't correctable with glasses). In these situations, the cornea might have a large amount of astigmatism (meaning one axis of the cornea is steeper and the other is flatter, unlike a normal cornea which is approximately spherical). A hard contact lens (called an RGP or rigid gas permeable) might be able to help somewhat, but that would require a consultation with a cornea specialist to ensure you do not have any other corneal pathology etc.

[candid nacelle]

I see

pun not intended

[onyx grotto]

the twitchiness is usually a muscle spasm in the eyelid muscles. often called blepharospasm. most common causes are lack of sleep, stress, caffeine, eye strain, dehydration

same things that cause muscle cramps essentially

[candid nacelle]

ok

so more water

[onyx grotto]

rarely it can be a part of a larger neurological issue called hemifacial spasm, but that would involve persistent involuntary twitching of the facial muscles as well

if it's that, you need an MRI 🙂

[candid nacelle]

fortunately its not that

[onyx grotto]

nice

[candid nacelle]

btw

[arctic moat]

all the homies love surgicalseyeco

[candid nacelle]

are there going to be precautions made for people who ask very answerable questions

or just very frequent questions

[onyx grotto]

I think that's a great idea.

[candid nacelle]

like people who ask

I have a headache

what do i do

ami gonna die

[onyx grotto]

haha...well a lot of those really specific questions that can't be answered without an evaluation won't be addressable to any significant degree anyway.

essentially this route will only work for general advice that most anyone can use. It can't be used for any formal medical diagnosis or treatment recommendations for more serious conditions because that could pose a medical liability to provide what could be considered patient care without sufficient evaluation.

but it might be possible to establish a virtual care portal at some point where a virtual visit could happen for some things

idk something to think about

[candid nacelle]

ngl

that would be insane for people who cant afford healthcare

[onyx grotto]

as soon as I tell a kid with a headache he isn't going to lie, i'll have a lawyer sending me a letter if said kid actually gets diagnosed with a glioblastoma later for example lol

die*

yes I agree

[candid nacelle]

also another question

im really curious about this one

what happens to debris that is left in the eye

size of a salt grain lets say

[onyx grotto]

usually, it gets washed out with your tear film. either down into the nasolacrimal duct or just out onto your eye lashes and gets wiped away. some foreign bodies can occasionally become lodged in the cornea or the conjunctiva and require removal in the office.

this is more common with projectile injuries though (I see it with metal grinding or brick cutting etc) than it is with just debris falling into the eye

[candid nacelle]

interesting

so if some debris does get into the eye (not in the conjunctiva), I should not be too worried

[onyx grotto]

nope. if you feel persistent foreign body sensation (intermittent sharp pain when blinking/moving your eye), just get some eye wash (even regular contact lens solution will work just fine) and flush your eye out really well. if the pain remains or becomes more severe, see an ophthalmologist because you might have a corneal abrasion which would need to be treated with antibiotic eye drops or ointment to ensure it doesn't become infected.

[candid nacelle]

oh ok

thank you for giving your time

[onyx grotto]

not a problem at all. feel free to contact me any time. I might be slow to respond sometimes (can get pretty busy with work, taking care of my two daughters, and being on call occasionally), but I'll do my best to help when I can

[candid nacelle]

and for negating my dust in eye fear

[onyx grotto]

🙂

[uneven igloo]

anyone ever sit in the most uncomfortable positions sometimes?

I sometimes sit on my one of my feet and when i finally move my foot out it feels like I just got it amputated

[rose spindle]

anyone know the best way to improve reaction times

[viral horizon]

s-vrtimprove

[jade egret]

VRT (visual reaction time) can be improved by adopting a healthy lifestyle and diet

[cedar plover]

i did unironically improve since i started taking dha (in form of saturated omega-3), theanine (without caffeine, together should do better), zeaxanthin and lutein
from +- 200 to +- 180 in three weeks

[eager junco]

is an ergonomic chair worth for its price? (current chair is a cheap gtr racer one lol)

[cedar plover]

good chair is always worth it but if it's affordable

[eager junco]

ok thx

[violet swan]

anyway to get alert fast when waking up?

my aim is considerably worse during day

hard to focus

[tardy rose]

cardio's lovely for that

i love to start my morning off with a run and then have a nice nutritious breakfast afterwards

better than coffee for sure

[violet swan]

hmm

I have class at 9

I think I can wake up at 8

and do some exercise and shower

[desert nova]

yeah exercise has its benefits when it comes to aim

i tend to have an easier time in kovaaks when i exercise earlier in the day

[hallow axle]

guys just eat shrooms thats it you dont need to grind hours eat shrooms

your mind expandes

and dont smoke weed it wont help at all

[violet swan]

Any way to keep hands warm during gaming, mine tend to get extremely cold (most likely poor blood circulation). I’ve tried submerging under hot water, stretches, rubbing them together, working out before gaming, but they are all very temporary solutions.

[viral horizon]

I guess the problem has to be associated with psychological stress, as it activates the sympathetic nervous system which releases norepinephrine which causes the peripheral vasoconstriction you're experiencing

[violet swan]

@viral horizon Ah that is good to know, I’ve been swamped with assignments so that may hold some key. Any idea on how to warm up?

[viral horizon]

I also think that your hands getting cold may be the case of somewhat excessive vasoconstriction response to stress, as it doesn't usually happen to everyone

I don't really know a good way to fix this, apart from taking some specific medication, and I'm not a medical specialist to prescribe them

If you really want this fixed, you better ask a doctor for help

[modest onyx]

My ass and lower back have been sore for days. Only thing ive changed is gaming more, is it more likely to be the chair or bad posture

upper back too now infact, wtf is happening. Just gonna call doc

[torn cloak]

probably posture if your back is hurting or it might be your chair depending if it’s full big back thing idek what to call it

back rest

[cedar plover]

posture, but don't disregard chair

bad chair will fuck you up if you use it for too long

especially high-back ones which barely support low back

[modest onyx]

mine doesnt have a lowback i think

me pepelaugh

[novel whale]

u look sexy bro

[compact parcel]

question on gaming posture , I have a Aeron chair that comes stock with a small lean backwards , but comes with a way to lock itself upright at 90 degrees . Which is better for gaming ?

[modest onyx]

@novel whale haha kissy kiss 💋

[cedar plover]

Lean back is better

[river egret]

how to measure hand width? is it from side of hand to the gap between thumb and the index finger

[cedar plover]

https://youtu.be/uc0WRg_sl8M

[river egret]

Thanks

[plucky otter]

That’s surprising - what makes you say that? The physios and doctors I’ve worked with have always stressed the importance of achieving a vertical posture. That way the musculo-skeletal infrastructure stacks vertically and reaches a position of balance - which means you need far less muscle power to sustain it... in fact you should be able to hold that vertical posture with high-stamina skeletal muscle tissue, instead of the low-stamina major muscle groups.

TLDR vertical posture is less wear and tear / pain / etc.

[cedar plover]

it is true for standing, not for sitting tho

not saying big leaning is good, 5-10 degrees

though ofc maybe my source is weak

https://pubmed.ncbi.nlm.nih.gov/4257209/ but i can't find any abstract or pfd so can't be trusted

[plucky otter]

Interesting - I remember one physio talking about how she helped a truck driver by getting him to go vertical and his back problems disappeared.

But that was ten years ago and ergonomics is evolving

[cedar plover]

maybe he was leaning tho?

because vertical > leaning forward

[plucky otter]

Oh wait Nachemson et al is 1970z

He had his butt forward on the seat and was leaning back on it

Was getting neck / upper / mid / lower pain, as you can imagine.

[cedar plover]

well that's not just leaning lmao

i mean you need to be back in seat and lean on back of it

at least for lower back support

[urban horizon]

Personally I can't see myself doing anything but 90 degrees

Not sure I wanna have my screens on the ceiling

[plucky otter]

Idk I always found with Aeron chairs that the slight backwards lean gave me upper back and neck pain pretty quick

But HellMachine you’re promoting me to reassess

[urban horizon]

That's exactly why I do 90 degrees

Because my screens are in front of me and not above me

[cedar plover]

they should be lower tho

[urban horizon]

Well if I lean back my neck alignment changes too no?

currently the top of my screen is at 28" from my desk

And that's just about eye level

(72cm)

[cedar plover]

your eyes should be at top edge of display

so you look sligtly below

[urban horizon]

Yeah, that's what I'm doing

[cedar plover]

i mean when i lean back 5-10 degrees i lose about 5 cm of vertical distance

so i can just lower display a bit

[urban horizon]

Yeah but we have to take into account that we to keep our neck and upper back straight still no?

Which means you should be looking higher

If we think of the plane as a sphere instead of a vertical line

[cedar plover]

Even assuming that, you still have screen in vision, eyes just a bit lower so it's even more relaxing for eyes to not keep them looking up but down

can't say anything about neck and back straight thing tho

but again 5 degrees is very minor tilt from 90

[urban horizon]

Yeah maybe my chair doesn't allow for that fine of a change

Maybe going backwards is more like 120 degrees

and not 100 degrees

[cedar plover]

100 is good

[eternal dock]

Anyone else get tension in the area above the collar bone? I've tried stretching my scm and alot of other things can't find a good fix feel free to @ me

[modest onyx]

went to see my doc today, have sciata on my right side

[cedar plover]

woah

good luck

[modest onyx]

nothing THAT serious i think

[open ivy]

Hey hey just wanted to touch a bit on the sitting posture & disc pressure discussion - the wilkes study was previously the gold standard study alot of people reference in the discussion of whats the optimal position for sitting. intradiscal pressure and any imaging findings has been shown to be not related to back pain. That is an older framework of physio / orthopedic surgeon recommendation. Sitting posture and ergonomics is multifactorial in nature but here are the major considerations

1. Neutral positioning (biomechanically the least amount of stress on the supporting tissues) although everyone's neutral might be slightly different. Generally it is between complete posterior and anterior tilting
2. Ergonomics supports this position regardless of the tilt of the back-rest. Our recommendation is always to start at 90, understand neutral positioning and then recline to your comfort. Often times with reclined position it can lead to rounded back position
3. The amount of time you stay sitting >>>> the first two points. Adaptive changes occur to your tissues with any prolonged posture so even if you sit with perfect posture for 8 hours straight it is still harmful. Take enough breaks and realize your best posture is your next posture (stay moving, etc.)

Are discs are alot more resilient than our historical frameworks give it credit for (IT IS NOT A JELLY DONUT)

@modest onyx Would look for a local physical therapist to help you address this. We can also provide some individualized guidance through our work - I believe the Mods are still setting up the commands, etc. to allow you guys to understand how you might be able to work with us individually (patreon / our website)

Sciatica with gaming or prolonged sitting is often a SIMPLE issue to treat but not EASY as it requires us to make changes in our behavior, postures, etc. we are so used to. And often when we have some relief in pain we resume these poor habits which led to the causal factors in the first place (weakness, stiffness, posture, schedule, etc.)

[violet swan]

Has anyone looked into why is it that we tend to tense up as scenarios progress? Like, I try to stay relaxed for as much as possible but always find myself tensing up towards the second half of a scenario. Is it because nervous system gets tired or something?

[pulsar pelican]

Have you tried binding M1 on something else ?

[cyan rivet]

Is there a way to ensure i have the best seating position, i have a herman miller celle but my desk is fixed to 73cm. How can i work out best seating height/tilt based off my actual heigh which is around 6ft or 6ft1, i dont really have a mirror for reference on the 90 degrees. Want to ensure my seating position allows for the most optimum mouse control/aim whilst still being recommended

[modest onyx]

@open ivy thankyou for the amazing response, I will look into that

So far, i just havent gamed. Hoping it goes away quickly, or i figure out a way to manage it.
But i must say, it is quite sore!

[plucky otter]

@open ivy thanks for sharing some of the current thinking on posture. Finding your “neutral positioning” really resonates for me - I know when I’m properly stacked I can often feel muscles relaxing all over my body from neck to lower-back.

May I ask, what are your thoughts on saddle-inspired seating? I find that the obtuse angle between thighs and torso makes it much easier to sit straight. Plus they seem well-suited to switching up your posture and position, to your point #3. But have there been many studies on the topic?

[open ivy]

Hahah that's a good question! Have had some coaches and players I've worked with attempt the Saddle / extension-focus seats. Ultimately it creates a force that allows you to more comfortably sit in that "upright" or extended position.

I think while these products have the right intent it can lead to the same problem as normal chairs in that it can lead to more extension-based problems (overuse of the lower back musculature, compressive stress on some sliding joints in the lower back if in a position where lower back is too arched). I think these chairs are more beneficial for those who have a tendency to sit in a rounded position (flexed) to help them adopt more awareness around sitting upright and to address impairments associated with that rounded position

I believe when I last explored the topic there were studies looking at how saddle seating or extension-based chairs are more beneficial for those who historically have flexion-based posture or flexion-sensitive low back pain

er actually it was the opposite but representative of the same idea -> a chair with back-rest and seat pan inclination (creates a rounding force for the low back and pelvis) is more beneficial for extension-sensitive low back pain

https://pubmed.ncbi.nlm.nih.gov/24670078/

the underlying idea is that depending on how you normally sit (influenced by how you have sat over many years of sitting) certain chairs may be better for you than others. I'm working through a really thorough gaming ergonomics 101 video on ALL things chairs

[plucky otter]

I think that 101 series is something we’ll all be keenly anticipating, then. In the meantime, thanks for the sneak-peek at what I imagine is a portion of it. It makes me wonder if there’s no such thing as “end game” when it comes to chairs, since what you in fact are looking for is the right corrective for you today, plus a healthy dollop of variety when it comes to the positions you adopt.

[open ivy]

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

here is what I have so far within the series 🙂 been busy with pre-season for a few teams but I hope to crush it out soon!! Also in the process of a move -_-

And you are exactly right - What is biomechanically "best" is different for everyone but neutral is a good place to start. But the bigger picture is: Your best posture is your next posture so keep moving 😛

[cyan rivet]

@open ivy Is there a way to ensure i have the best seating position, i have a herman miller celle but my desk is fixed to 73cm. How can i work out best seating height/tilt based off my actual heigh which is around 6ft or 6ft1, i dont really have a mirror for reference on the 90 degrees. Want to ensure my seating position allows for the most optimum mouse control/aim whilst still being recommended.

The celle has a free flowing recline approach so its hard to find a good recline position and lock it in, is it good to just leave it off fixed so i can recline to whatever position?

[violet swan]

Hello. I would like to ask for advice on suitable nutrition for intense gaming training in view of a semi-pro future. I've already taken a look but I'd like to have your recommendations on a certain adapted diet or a site that explains it all. Thanks a lot!

[ripe valve]

@cyan rivet one option is to set up your phone to take a video of you sitting in your chair so you can see yourself dynamically. Mouse control wise the main thing landmarks I use are elbow relaxed by my side then my middle finger in line with elbow from the top and from the side.

building off what Matt said earlier your next posture is your best posture. I would focus less on finding the perfect recline position and instead mixing up how you are sitting every half an hour.

@violet swan We actually wrote some articles on the basics of nutrition here: https://www.1-hp.org/blog/healthy-eating/nutrition/

If you want a TLDR then focus on lean protein first and a serving of fruits and vegetables with every meal. Try to moderate your highly processed food intake. Drink lots of water. if you're doing that you are on the right track!

[violet swan]

Great! Thank you very much @ripe valve

I imagine that it will have a huge impact already to start with as I eat very badly (3x fast food/week, 10x cans of coke/week) and drink half a litre of water a day.

I plan to change all my diet. Yes, fast food is good but I am too used to industrial food.

[cedar plover]

@ripe valve as i understood, your consensus on diet soda is "not as bad as regular but water is better" which is understandable, am i right?

also, https://www.1-hp.org/blog/hpforgamers/gaming-hydration-tier-list-1hp/ tier list instructions are somewhat not clear, at least for me

[ripe valve]

@violet swan You are very welcome! Changing your diet is hard but definitely worth it. You can do it!

@cedar plover yes, diet soda is not as bad as regular but water is better. That is correct.

For the tier list the idea is that you find what tier the drink you are consuming is from. If you are in the S tier then awesome! Continue sipping away. The farther you get from S tier the more drinks you should consume from the S tier to compensate. For example, C tier is two tiers from the S tier so you need to drink 2 options from the S Tier to compensate for one drink from C tier.

Does that make sense or was something else unlcear?

[cedar plover]

Now it does, thanks. Format of examples is vague, but now it make sense
Thanks, i am half A half S (water at work, diet soda at home)

[ripe valve]

You are welcome! I agree, we need to change some of the formatting on that article to make it more clear. That's a great place to be, you need some balance in your life and if you enjoy a diet soda every once in a while then that is completely acceptable. Just be careful of caffeine before bedtime!

[gritty gorge]

huh

does this matter much

i just realized i have mine

way higher

like eyes halfway between top edge and crosshair at least

[river flower]

So i'm pretty new to aim training and ive recently changed my mouse grip and its great and all but im feeling pain in my ring finger after extensive sessions, should i change my mouse grip again to circumvent this or will this just go away with time?

[cobalt kiln]

if its ring finger specifically id say look at how your elbows are positioned more than at your hand

[river flower]

well its more from the way im holding the mouse i think

its just one of the joints on my finger that is doing most of the clinching on the right side thats hurting

[cobalt kiln]

have you felt it callusing over time? how long have you had that?

[river flower]

I dont think its callusing and ive been using this grip for like a week

its been hurting the last 2 days

oh but it doesnt hurt passively mainly just while im aim training or playing a game

[cedar plover]

that's close, so not that critical

at least imo

[violet swan]

I tend to crack my joints in my fingers (before, during, and after) gaming, as it is just a habit I've taken up over the years that i cannot drop. While most studies I have read point towards no real negative side of "knuckle cracking" (as it is just gas bubbles in your joints being released), I have recently experienced pain within my carpal bones, and metacarpophalangeal + proximal interphalangeal joints. Could this be attributed to my poor habits, or could it be some other factor? (Grip not changed, same amount of mouse+keyboard use per day). I also experience cold fingers and toes most likely due to poor circulation, is there any way this could be a reason for my discomfort?

[lusty bluff]

Do you stretch in general IAT hand-specific?

[violet swan]

I do not

[lusty bluff]

I would highly recommend

[raw wren]

i start doing kovaaks following aimer7 guide my forearm hurts is that normal

[pulsar pelican]

yeah

[brave bramble]

It means muscle memory is taking it in

[cedar plover]

idk how cracking fingers can cause carpal pain tho

[quartz widget]

My left hand looks a bit distorted and feels slower. Difference in speed is really noticeable when I try to play rhythm games such as osu or simply type on 10fastfingers. It's even noticeable with something as simple as tapping on my desk to the rhythm of a fast song. Anything I can do to fix this?

[cedar plover]

isn't it just flexibility issue?

[quartz widget]

Might be

can't move my first joint if it's straightened out while the second one is curled

same problem with the middle finger

index too, although not as bad

[violet swan]

Do you have pain ?

[violet swan]

The stretching is highly recommended if you play a lot, because there aren't many muscles but there a lot of ligaments, ligament takes long time to get really stretched 👍

@violet swan i think that's not you crack habits

But you're ligaments

If you have pain in a palmar side, and in front of you finger that's ligaments

[lusty bluff]

looks like you're double jointed my guy @quartz widget

It comes to training aswell, your left is going to be worse than your right unless you use it frequently.

[quartz widget]

no

[quartz widget]

do I? If anything, it feels tight and less flexible.

[violet swan]

two possibility in my point of view : 1) too flexible 2)voluntary dislocation

[lusty bluff]

I'm double jointed in my big toe - it almost feels like I'm trying to flex it like a muscle and then it just pops up weird as

From what I've seen of double jointed fingers, very sim to that vid

[quartz widget]

It's like it something is too tight or short and it doesn't allow my to bend my first joint until I uncurl the second one

not the case with my right hand but I still can straighten my fingers and move only the second joint there

it's just there's no resistance when I actually bend the first joint while in that position

[violet swan]

try to rehab this

[quartz widget]

wdym

[violet swan]

I think it's due to a bad habit or something like that but it's not really problematic in my point of view, you can rehab this 😉

you need to work your muscle fingers to fix the problem 😉

with elastic band or with a wall

maybe try to put your hands on a wall to see if something change

tell me if you have question 😉

[quartz widget]

I was thinking about bombing my wrists with some weights since my left wrist is also slower

and some hand stretches

[violet swan]

you 'll train your forearm in this way

not your fingers

wait 2sec i'll show you

[quartz widget]

alright, thanks

[violet swan]

@quartz widget you're welcome 😉

3x10 reps

😉

[raw wren]

how do i prevent carpal tunnel btw

[strong mason]

incoming machinerite abs guys... working with 1hp gives you abs... about to be proven https://twitter.com/MachineRite/status/1352271407556812802

MachineRite (@MachineRite)

In most of these before and after 1 month “fitness progress” pictures, im pretty sure the only difference is improved posture, and them learning how to flex and pull their abs in lol.

Twitter · Jan 21, 2021, 3:06 PM

[brave bramble]

Just dont

flick

dangerously

[rigid sable]

after about 1-2 weeks of doing kovaaks I've noticed i get like a sharp tingling feeling in this area of my hand. just now started flaring up. Wondering if anyone knows what it is and what I can do to help fix this

[tranquil cradle]

Generally speaking, the majority of soreness/pain in the forearm is due to overloading the muscles/tendons than what they are currently capable of.
Doing training programs (e.g. kovaaks) often will have more movements than the usual gameplay, so keep an eye on how much you are loading your body over time, and have breaks throughout long sessions.
Also, these tendons/muscles can get stronger with OPTIMAL loading, and exercise, so next time it won't hurt.
Of course, since you are training aim, you are developing more muscle memory (aka better task-specific motor control)

[tranquil cradle]

Correct, no evidence to suggest cracking knuckles (gently) is related to the risk of developing arthritis.
Clinical (unpublished) data suggest that muscles/tendons are more commonly the problem than the joints, unless there is a history of traumatic injury (just as falling on your hands). Without the chance to assess you properly, I agree with the suggestion to work on general wrist/finger stretches first and see how it goes: https://www.youtube.com/watch?v=EuLhsqm7zE0&ab_channel=1HP

[tranquil cradle]

This one is a bit complex. I would recommend a proper medical/musculoskeletal assessment if this is causing you any symptoms/concern.
It's can be a combination of tight long tendons of the finger which bend (palm side) and extend it (dorsal side). Any traumatic injury, such as hitting the end of your finger with a hammer, or getting it shut on by a door? It doesn't have to a traumatic injury, and can be improved on, but not in a brief text message like this.

Just found the rest of the conversion about it. Yes try the stretches first, particularly for the tendons I mentioned, and see how it goes!

[quartz widget]

No traumatic injuries, no. I did have tendinitis (that's what I think it was) in 2016 which affected both of my hands somehow. It might be related to that but I can't say for sure since the first time I noticed it was more than a year after. But yeah for all I know, it might've been like this the whole time.

[tranquil cradle]

https://www.youtube.com/watch?v=s1Q1TwogTps&ab_channel=1HP
Carpal Tunnel isn't anywhere as common as most people think!

Same key messages form preventing almost any musculoskeletal pain:

1. Manage the load (have breaks)
2. Improve your body to take the load (strengthening/endurance exercise)
3. Key in mind of general posture/ergonomics

Lots of info can be found on the 1HP youtube and website, but let me know if you can't find it!

[tranquil cradle]

Do you remember if it was tendonitis in the same finger as your current concern?

[tranquil cradle]

Any numbness btw?
Based on where you circled, the most common muscle that can be overused there is the thumb adductors, which helps you grip the mouse from the side with your thumb. Did you have a large increase in load? e.g. first time doing more intensive training routines?

[tranquil cradle]

Everyone we work with gets HUGEEEE abs 😛

[quartz widget]

I do remember that both of my wrists went numb (first the right one and a week after the left one as well) and it was painful to move them or the fingers for about 3 weeks. Also it's not just my ring finger that looks like this. Middle finger is affected as well but it's a little less noticeable, index too, even less. Wrist itself is also slower.

I was thinking that my left hand didn't have enough time to heal cuz I started gaming too soon.

[rigid sable]

its not really numb, maybe slight in that same area and sometimes at the tip of the thumb but very slight. I mainly been doing the same routine everyday and just the last day or so its flared up.

[plucky otter]

On your point #3, I remember being told that minimizing the bending of the wrists is a useful preventive when it comes to carpal and other tunnel injuries. Is that still considered to be true, or now outdated?

[tranquil cradle]

Ideally around 10-15deg wrist extension ideal, also known functional position of the hand, or how much your wrist bends with you clench you first
The video here from 1HP @surreal orbit is a nice summary on the topic: https://www.pcgamer.com/au/ask-a-medic-should-i-use-a-wrist-rest-with-my-keyboard-and-mouse/
More comprehensive guide: https://www.1-hp.org/blog/hpforgamers/esports-health-it-starts-with-ergonomics-and-posture/

[tranquil cradle]

Gotcha. I agree with strengthing and stretching the distal finger flexors/extensors, and see how that goes first! They could have been shorter/weaker from the past.

[quartz widget]

ok, thank you

[tranquil cradle]

Doesn't sound like the nerves then (yay!) yep thumb adductors and flexor pollicus longus (maybe brevis too) looked like they are overworked, and need a bit of a break and stretch! Not complete rest either, try relative rest (doing 75% of what you are doing)

[quartz widget]

wait, what exercise would that be? for stretching

[rigid sable]

cool, are there any stretches that are more prefered for this?

[tranquil cradle]

Gotchu fam 🙂

https://www.1-hp.org/blog/healthy-movement/thumb-adductor-stretch/
https://www.1-hp.org/blog/healthy-movement/thumb-flexor-stretch/

[plucky otter]

Thanks kev, some very useful guides you’ve linked in this thread!

[violet swan]

@plucky otter heloh

:D

[quartz widget]

@tranquil cradle is this what I should be doing to stretch? https://www.1-hp.org/blog/healthy-movement/rsi-hand-stretching-series/

first-two and last-two

[tranquil cradle]

https://www.youtube.com/watch?v=PXkSDfgAHGw&t=1s&ab_channel=1HP
Whole routine is fine, but to be more specific:
2:17 Lumbrical Stretch
3:56: Finger stretches (flexors)
5:56 Finger stretches (extensors)
But I recommend you just hold the stretch at the end, rather than flick it like this video (which is aimed for gamers in general)

[tranquil cradle]

YEP YEP 🙂 This is similar for the lumbrical one, but don't forgot the other two I mentioned!

[quartz widget]

I see. Thank you very much!

[tranquil cradle]

No worries!

Ping us if you need us! I usually just check this channel on occassion 🙂

[violet swan]

This Mathew mofo can use a lesson on cable management first

[cedar plover]

imagine thinking that zip tying your cables makes you better than other people lmao

[violet swan]

After how long should I be able to start playing again afyer pulling a muscle in my neck?

Left side

Dont let HellMachine read this, he might kill me

[cedar plover]

🔪

i mean if it's ok for you to sit in chair, you can game imo

[violet swan]

😂

Yeah, going to wait for the pain to go away though

Happened last night, when i woke up, and thr night before, I couldnt move my shoulder, arm, head or neck

[cedar plover]

did you went to doctor?

[violet swan]

Much better now, took something that relaxes muscles

No, going to a physiotherapist the moment its more relaxed

[cedar plover]

good

i have occasional neck pain because of how i sleep on stomach, but you got paralysed bruh

[violet swan]

Hahha

I can so much more now though

Only a little bit of pain

[desert nova]

are foot cramps normal to have?

just had one last night as i was about to sleep

[winged dune]

is kev a doctor or something thats so cool

[surreal orbit]

@tranquil cradle, @thorn matrix, @open ivy, and I all have doctorates in physical therapy. Kev additionally has a PhD

Foot cramps can be normal, as long as they're fairly infrequent and don't last too long. If you get them often, you might have a local issue, like an injury, or a more systemic issue like electrolyte imbalance.

[eternal dock]

I notice I get them a bit after my chiropractor appointment, which generally is from my hips not being aligned correctly.

[cedar plover]

What a world we live in when you can have chiropractic PhD

[eternal dock]

I don't think most chiros have a degree I believe you need a doctorates to be an upper cervical chiro though

[winged dune]

thats sick

[surreal orbit]

Are you referring to Kev? He's not a chiro, he's a PT. His PhD was on the relationship between sleep and musculoskeletal pain

[cedar plover]

in general, you can have phd in chiro in some countries

[violet swan]

anyone have any info or docs to read about how handedness affects aiming

because im left handed but using right hand to aim

[violet swan]

It does trust

[ripe valve]

It really depends on which country you are in. I am based in Canada so I am a Doctor of Chiropractic. I have honestly never heard of specific licensing to manipulate the upper cervical region but perhaps that is something specific to where you are!

[cedar plover]

what is your stance on chiro? as a joint pain/deformities fix, or traditional "it fixes all problems just crack your spine"?

[ripe valve]

Chiropractic adjustments will most definitely NOT fix all your problems. There is no solid evidence for adjustments doing anything more than increasing the mobility of a joint, stretching the muscles around it and attenuating pain perception. I personally use adjustments when they are indicated but any patient that sees me also leaves with a set of rehabilitative exercises to address the source not just the cause of their issue.

There are a lot of possible tools a chiro can use and adjustments should be only one of them

[cedar plover]

good, thanks

cause imo, traditional chiropractic with "i will fix your everything with several cracks" is red flag for me as i trust scientifically-proven healthcare first and most

[eternal dock]

I go to an upper cervical and he doesn't really give me any exercises but the adjustments have worked wonders

Still have issues though

Mostly upper thoracic shoulder/scm pain and tightness

[tranquil cradle]

Yes, and that's why we (1HP) vouch for and love @ripe valve. He's one of the good chiros which uses scientifically-proven methods, methods which have overlap in both physical therapy and chiropractic. That said, watch out for the dodgy physical therapists out there too, who just put people on electrical stimulation machines and nothing else!

[tranquil cradle]

There isn't any published data about it, but this article makes a lot of sense: https://esportsedition.com/general/left-handed-gamers/#:~:text=In gaming%2C sports%2C and esports,to get their hands on.

In my opinion (in the absence of specific research data), if you are already used to right handed aiming, then stick with it. People can always train their non-dominant hand to aim, but this will take many hours, many hours which you probably have already sunk into the right hand already to get it to the way it is.
Interesting thoughts come from people being left/right footed versus left/right handed, and also left/right laterality and whether it helps to have the gun view model on the left or right (again I don't have the answers)

[violet swan]

thanks, appreciated 🙏

[ripe valve]

I completely agree

[tranquil cradle]

If I was to assess you, I would consider your upper cervical + shoulder motor control and endurance. Poor endurance -> overworked muscles -> tightness and reduced flexibility + symptoms is a very very common pattern in the majority of musculoskeletal symptoms in the absence of acute trauma

Mobilisation/manipulations (whatever we like to call gliding one bone across another to "loosen it"), only deals with the third items in that chain you see?

[eternal dock]

So adding pt ontop of it is probably ideal?

[violet swan]

What's your posture with your wrist? My arm is on my armrest into my mousepad about halfway

[candid nacelle]

I swear

I hate 13 year old me

13 year old me left me with sindling larssen johansson syndrome

or whatever its called

now I cant do leg day

[violet swan]

https://youtu.be/ba2hOt4ie7M

these stretches are really helpful

i do before and after my session

[desert nova]

i thought you made that condition up, but i looked it up and it sounds painful

[candid nacelle]

13 years old was the first time I went to the gym. I thought it would be beneficial to do leg day everyday without warming up on a lot of weights

and ended up with this condition

[cedar plover]

i had Osgood–Schlatter in teen age, no apparent reason (as usually)

now it's ok aside from not being able to stand on knees

well maybe with thicc enough cushion

[cedar plover]

@tranquil cradle what is known about sitting with legs crossed? not "one leg over another" but fully on chair

assuming lower back support is used

so kinda like lotus, but not

[rough wigeon]

Getting super mad and stopping playing kovaak for the past 3 days

I've been waking up halfway through my sleep for almost two weeks in a row now and it's getting extremely frustrating. I don't understand why it happens as I haven't changed my slightly irregular sleep pattern, my diet or how much I work out. I still eat a balanced diet, I don't drink caffeine, i workout about every day and go to sleep about 11pm-1am and set my alarm to about 8 hours of sleep

For example today I was supposed to get 8 hours but I got far worse sleep since I woke up after the first 4 without having to go pee or anything

[cedar plover]

i think that it's better to not set alarm for length of sleep, but setting it for set time to wake up, but i don't think that would cause insomnia

[novel whale]

sometimes blood sugar levels is t he cause of it do u eat starchy foods at night?

[violet swan]

Is there a point in playing while on pain killers?

[cedar plover]

if they are non steroid i don't think they matter much (like ibuprofen)

[violet swan]

Its called Cataflam

[cedar plover]

it is nsaid

[violet swan]

...

[cedar plover]

it's ok to play with it, chill

[violet swan]

Okay, thank you

[tranquil cradle]

In this sitting position, you'll need more external rotation range at you hips.
If the muscles connecting the spine/pelvis/leg bone are tight, it can make it harder to sit with an upright back (tend to have lumbar flexion or slouch)
The hip external rotators (glutes) can also become tight due to being in a prolonged external rotation position.

In summary, no big concerns, the key point is to move frequently "Your best posture is your next posture".
This position would require more effort (stability / muscle control), so it often is harder to play well in these positions unless your body is well conditioned for it

[cedar plover]

yeah i move a lot, because sitting on either of positions for long is somewhat uncomfortable for me

that's why i struggle in office: can't really do that pose because of armrests, planning on getting foot rest for work

[violet swan]

Anyone have any experience taking anti-anxiety medication?

depends on what u wanna know @violet swan

Does it help?

For very very high anxiety levels

do you know how they work basically?

i mean they can work

there are different ones and tbh u need a good doc who knows which ones u need

Yeah, going to talk to my doctor about it

but u also have a lot of side effects usually

I just want a bit of info before hand

Well, it's probably better than pain killers

Because that would be the only other solution

or cbd weed

if u know what cbd is

I use THC for tourettes

The only dosage high enough to have the same results takes away any motivation I could have

and I don't want that

well tbh u should just talk about a doc with it cuz they know it best

Yeah, I'm going too

They will probably be homeopathic as well

Just wanted to see if I could get a bit of info

then they are bullshit

homoepathic shit is a scam

Helped me

Only way that I could fix my stomach ulcers

idk about that tbh there is plenty of evidence that its basically just placebo effect and a huge money making machine but eh whatever

I'll look into it

I also lean more to your side

My parents like it is all

[cedar plover]

thc is not homeopathic tho

but homeo is bs

[violet swan]

well no

but he never said that

[cedar plover]

people who thic homeo works don't deserve to speak about health

[violet swan]

I can't really say if it does or doesn't

[cyan rivet]

How much does cannabis affect motor skills and aiming in general? I’ve heard many people say they can aim better when high but from my experience the skill ceiling drops a fair amount and im not as precise.

Would also be interesting to know how many pro’s smoke cannabis in their off time or when they were competing and if you think it affected them (most notably n0thing/summit1g etc)

Furthermore, is there anyway I can test this on my own? How long would I have to wait for accurate test samples until thc has left system

And what scenarios should i use

[violet swan]

im not familiar with cannabis but i think it might reduce your scores cuz you'll be a LOT zoned out and wouldnt be at your best in regards with reactivity

[cyan rivet]

Thank you @violet swan , im more or less looking for scientific guidance from the experts in this field @open ivy @surreal orbit @thorn matrix

[violet swan]

yeah it would be to know actually !

[violet swan]

tbh dude

it depends on what u smoke, how much, how high ur own tolerance is stuff like that

when i smoke one while playing my aim doesnt change much but when i smoke two i play way worse well obviously, cuz weed brain

i get distracted fast

[graceful pine]

I've about remedied most of my issues. Less pain and more weakness from overuse. I'm still doing thumb stuff, so my controller play is a lot tighter and about fine right now. My last issue which I'm having trouble finding exercises to strengthen on is forearm pain when I mouse. Makes aiming uncomfortable and sometimes painful.

I'm thinking the DB extensions and deviations are the key.

When I do them, I notice I feel internal shakiness. I'm assuming that's weakness which will eventually smooth out after honing the muscles there for awhile.

[violet swan]

when aiming should i always relax my arm an wrist? because my wrist usually tense mid senario.

because i pressure myself for no reason

[thorn matrix]

"It is unsurprising that cannabis users exhibit impairments in cognition and motor performance given the critical role of cortico-striatal networks and dopamine in both addiction and production of movement. Both cognition and motor performance are required for acquiring new motor skills. However, there is a paucity of studies on the effects of cannabis on motor skill learning. Learning new motor skills is critical for adapting to constantly changing environment, organism, and task constraints throughout the lifespan [6]. Importantly, complex motor behaviors comprise of simpler actions produced in a specific order at a specific time. Playing the piano, speaking, writing, driving, and playing sports are examples of intricate motor skills composed of a sequence of simple actions with important ordinal and temporal components."

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4966282/

Actually being under the influence will decrease your reaction time between sequenced actions when aiming.

From speaking with pros I know some do use when not playing like before sleep etc. But I'm not sure if there is research that shows how much of an impact that has on their sober aim

[violet swan]

@thorn matrix from what I've heard, what other does to some people is help them not tense up when aiming, could that be true

Or just a placebo maybe?

[candid nacelle]

why do I have a tendon sticking out of my wrist

it first appeared when I did exams 2 years ago

[pulsar pelican]

Relax > tense

[tranquil cradle]

Yep! Totally normal! Our bodies are actually programmed to change postures often. Often standing up and having a short walk (e.g. to kitchen for a drink and back) helps! Common tip for office workers (and obviously applies for gaming!)

[tranquil cradle]

They do work, but need CAREFUL guidance from a medical practitioner / prescription.
The majority of mental health issues/symptoms are effectively managed by "cognitive behavioural therapy" or "talk therapy". This can be a simple so going through mental strategies in relation to tasks and potential past factors etc.
I also suggest checking out healthygamer.gg !

[tranquil cradle]

Think of this way, there is a optimal amount of force to hold the mouse to aim. Any more is not actually necessary, but any less force obviously will reduce your control/accuracy. If we over tense a bit , it won't affect your aim, but will fatigue your muscles more.
Like you said, often the over tensing comes from performance pressure/anxiety.
Have you identified what triggers there are, that way you can address them!
Some strategies that have worked can be as simple as taking a deep breath between stressful rounds; giving your arm a shake to "reset" yourself and your position.

[tranquil cradle]

What exactly do you mean? It is the front or back?
Some tendons are normally visible, particularly near the palmar (front) base of the wrist, and dorsal (back) base of the thumb, especially in certain hand/wrist positions.

[candid nacelle]

back of the wrist

sometimes it starts hurting a lot

[cedar plover]

it's normal

not hurting part

[candid nacelle]

lmao

[plucky compass]

@candid nacelle take break's?

[tranquil cradle]

The appearance of it is normal. Does it hurt with swiping the mouse (aiming) to the right, more than the left when it hurts?
Does gripping hurt?
The tendons in that region are responsible for finger and wrist flexion, radial and ulnar deviation (pictured is ulnar deviation).

[candid nacelle]

more to the left, also gripping a pen hurts after 5 minutes

[cyan rivet]

THANK YOU SO MUCH! been searching for some expert advise on this for a while. Yourself and everyone at the 1HP team are always so helpful its much appreciated!

[tranquil cradle]

Gotcha. I recommend this stretch https://www.1-hp.org/blog/healthy-movement/wrist-flexor-stretch/
https://www.youtube.com/watch?v=EuLhsqm7zE0 Also is a nice routine to try!

[candid nacelle]

tysm, will try out these streches

[fierce gust]

i tried raising my sitting position by putting a pillow under my chair and using a footstool (shoulders and back hurt sometimes because my table is a little bit too high for an ergonomic position) but now that ive done that my aim has been less stable and i dont hit shots that i normally do (its been a week now since i adjusted)

[woven rose]

then u need to go back to your old sitting position. since, i’m assuming, it doesn’t hurt you

[cedar plover]

shoulders and back hurt sometimes because my table is a little bit too high
i’m assuming, it doesn’t hurt you

aim went down because you were used to aiming in this position

[fierce gust]

do i just go back or keep going?

[cedar plover]

posture > performance

if you back is not hurting now, stay

plus you can always manipulate how low or high your shoulder is by moving mousepad left or right

[fierce gust]

i see thanks for the info

[cedar plover]

the closer mousepad is to your body (horizontally) the higher your shoulder is

usually you'd want your elbow be on width as if you relax your shoulders completely, maybe a little bit further away
at least how i understand it

[cyan rivet]

What is the recommended minimum and maximum hours of sleep one should get if they are looking to improve motor skills? Between 7-9?

[shell locust]

If you are under 18 yeah, If you are over 18 then 6-8 are also fine

[tranquil cradle]

@cyan rivet A bit more than that actually: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[smoky whale]

8hs of sleep every night, go to bed on time cuz it also matters.
7hs of sleep is not enough, Im not the one saying it but Matthew Walker the author of Why We Sleep, GREAT book btw, totally recommend it

[shadow gulch]

My wrist kinda cracks when I do up and movements. Any suggestions?

[silent sandal]

same

[violet swan]

does looking at my phone all day make my eyesight worse, and therefore aim worse?

[cedar briar]

Hey I'm looking for a new desk since this one I already have is falling apart. Any suggestions? Something that is around 160 bucks preferably.

And something that is ergonomic for my posture perhaps

[tawdry ice]

planning on switching to sleeping 6 1/2 hours a night i already do it a few times a week and feel no different to when i sleep 8 hours or more, would this be bad for improvement? if age matters im 18

[eternal dock]

Sleep is v important you just might not see any immediate effects from sleeping less a night a few times a week

[cedar plover]

what you feel is irrelevant

every hour your undersleep you need 4 days of normal sleep to recover from

don't joke with sleep deprivation etc

[cobalt kiln]

grind culture loves pushing the 4 hr #nosleep thing so much but its usually paired with caffeine and runs you down into the dirt, snooze off

[eternal dock]

Helps you get things done in a pinch not good longterm

[winter abyss]

going to sleep at a reasonable time and getting enough sleep is more respectable

[eternal dock]

Sleep op

[winter abyss]

Yep

[violet swan]

Lately been feeling very low energy and kind of "faded" not sure how to describe that

As I cant even understand whats happening around me, not sure why this occurs, maybe bad nutrition and sleep?

Feels like I'm not "here" most of the time

[shadow gulch]

@violet swan Work on your diet and improve your sleep routine

[eternal dock]

Also minimize sugar caffine drink more watee

Water

Etc

[winter abyss]

https://www.youtube.com/watch?v=1Nh_vxpycEA

[cedar plover]

so i just buy scuba diving kit and breathe 100% O2? got it

[flat venture]

probably not

[wraith wolf]

too much oxygen is also bad

[flat venture]

wonder how expensive that would be

🤔

[violet swan]

switched my schedule to 10pm - 6am and can confirm i play so much better O.o + eating healthy, working out. such game changer imo

[violet swan]

that's actually a really interesting video

[cyan rivet]

Really weird one that troubles me from time to time. If someone moves stuff around at my desk and/or cleans it and i come back, i cant seem to find the position im used too.. mouse movements feel really awkward and almost like i havent got enough space on the mousepad but essentially not much has changed it shouldnt throw me off that much.. my scores drop nearly 50%, is this me overthinking or is there any advice to find a good position again, for some reason when i go through this it feels like the distance my keyboard and mousepad are apart and away from my body really matters

Havent been getting great sleep over couple days but im in process of fixing this, not sure thats the cause.. its definitely mental possibly physical im just not sure how to get back to that comfy position

In the future i will take pictures of how i layout my desk but i wasnt thinking that at the time lmao

[violet swan]

50% reduction you are definitely overthinking it, find a comfortable position for your mouse pad and keyboard, and draw a little corner on the desk for all corners of the mouse pad and same with the keyboard. That way if someone moves it you can put it back to normal

[cyan rivet]

That 50% is in actual scores but yeah i agree im probably overthinking thanks for the tips. Im more looking for guidance if this affects anyone else and if keyboard/mousepad position even matters?