As an avid gamer, you’re probably no stranger to the occasional migraine or dry eyes. Of course, these symptoms of over-gaming are annoying, but you can often power through. If you’re beginning to experience hand cramps or wrist soreness, however, you might not be able to shake off the pain as easily — nor should you. It’s important to avoid carpal tunnel at all costs.
Contrary to popular belief, your body wasn’t made for sitting in front of a screen for hours on end, fidgeting with a mouse, keyboard or joystick. In fact, your ancestors likely used their hands to forage for food, build homes and till the earth. Today, most humans don’t use their hands to accomplish those tasks. Instead, they play video games and develop a rather common condition called carpal tunnel, and it can seriously cramp your style — pun intended.
How to Avoid Carpal Tunnel
Carpal tunnel syndrome occurs when repetitive movement compresses the median nerve at the wrist. This nerve runs through your forearm to your hand and controls sensations in the thumb side of your palm. When the connective tissue of the carpal tunnel — which surrounds this nerve — becomes inflamed, you may experience tingling, pain or numbness in your wrist and hand. Eventually, this can weaken your wrist and cause a decrease in hand function.
This condition affects four to 10 million Americans and is most common in those 30 or older, especially women. However, younger individuals can develop symptoms, especially those who have jobs that involve repetitive movements or people who enjoy playing video games for extended periods of time.
If you aren’t planning on giving up Call of Duty or Fortnite anytime soon, here are a few things you can do to avoid carpal tunnel and alleviate symptoms if you are already experiencing pain.
1. Buy a Quality Gaming Mouse
If you believe your mouse is causing wrist pain, it’s time to switch it out and try a new one. Consider purchasing a vertical mouse designed for gamers to put your wrist in a more neutral position. You might also opt to buy a larger model. Since constant wrist tension can cause carpal tunnel, a smaller mouse may cause your symptoms to flare up. Alleviate pain by finding a wide mouse with room to rest your wrist. Plus, you’ll make your gaming more fun.
2. Build Strength
Exercising is good for everyone, especially gamers. In addition to getting your heart rate up and burning some excess calories, an exercise routine can improve strength wrist and hand strength and even agility while gaming. Focus on exercises that help relieve pressure on the nerves in your wrist as well as ones that will strengthen your forearm, hand and grip strength like pushups, planks and forearm curls.
3. Take a Rest Day
Never underestimate the power of a good nap — or just rest in general. Taking a break from gaming, typing, scrolling and even exercising once in a while can help heal microtears in your muscles and allow blood flow to the compressed median nerve, giving it the opportunity to heal. During this period of rest, try to avoid positions and movements that have been causing pain. That means stepping away from your console every so often to give your hands a break. Maybe you can use that time to research new gear.
4. Self-Massage
Massage therapy may also be useful in treating and avoiding pain associated with carpal tunnel syndrome. You don’t even have to pay for a professional massage to reap the benefits. Simply locate trigger points on the hand, apply pressure and gently massage the area yourself. One study found just two 30-minute massages per week significantly reduced pain and even increased functional activity in the hand and wrist. Try incorporating a massage into your rest days to aid in full recovery.
5. Wear a Brace
Additionally, if you’re experiencing mild or moderate carpal tunnel symptoms, you might choose to wear a wrist brace while you sleep. Doing so will prevent your hand from bending and hold the joint in a neutral position so it can recover from a long day or night of gaming. Previous studies have concluded wearing a splint in this way can improve symptoms within three months or so. However, wearing a brace won’t make a significant lasting difference compared to surgery.
Consult Your Doctor
While the above tips can help to alleviate pain and allow you to continue gaming, they aren’t always effective long-term solutions to dealing with or avoiding carpal tunnel. If you continue to experience pain after exercise, rest, self-massage and switching up your gaming gear, consult your doctor. He may be able to prescribe pain medication, recommend certain exercise and — in some cases — advise you regarding possible surgeries.
Of course, surgery may not be your first option, but it could help alleviate pain in the long-term and allow you to continue gaming for years to come.
Dylan Bartlett is a men’s lifestyle blogger from the City of Brotherly Love. He runs the site Just a Regular Guide, looking at other topics related to health and wellness, relationships, the outdoors and DIY. You can follow him on Twitter @a_regular_guide to get frequent updates on his work.
