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WE HELP GAMERS STAY HEALTHY
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LATEST FROM OUR BLOG

Mythbusters: Low Back Pain Edition
Neck and Back Biomechanics for Gamers
Protected: How does Neck pain affect gaming performance?
Can a Gyro Ball Help Improve Your Aim? (And What On Earth Is It?)
The Claw Grip: A Powerful Tool or Your Hands’ Worst Nightmare?

hpforgamers

We’ll be live on the PT pint cast to discuss how

We’ll be live on the PT pint cast to discuss how we have led the esports industry in treating gamers across all major game titles and will be working on research to assist our profession in becoming the first line medical professional in addressing esport injuries

#hpforgamers #esports #pcgaming #healthygaming #pcgamer #gamestagram #healthyhabits #healthygamer #posture #physicaltherapy #leagueoflegends #csgo #smashbros #supersmashbros #hearthstone #overwatch #education #therapy #fitness #mobility #gamer #fitlife #physiology #moveforward #movementculture #gamingperformance #fortnite #valorant #r6siege

Just one of the many players we’ve helped across

Just one of the many players we’ve helped across the world play more hurt less 😘 if you have any pain with gaming check out 1HP!!

Uh huh 9 lives for your lower back gamers #1hplowb

Uh huh 9 lives for your lower back gamers #1hplowback

One minute in my life as an esports physical thera

One minute in my life as an esports physical therapist

#worldmentalhealthday

#worldmentalhealthday

We are... ready to help our community live well to

We are... ready to help our community live well to game well 😛

🎮WRIST EXERCISES FOR FORTNITE PLAYERS🎮 . ⚡

🎮WRIST EXERCISES FOR FORTNITE PLAYERS🎮
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⚡️Have you ever felt wrist pain while playing fortnite? If so, we've got you covered. I know many of us are grinding for the world cup to get that bread and I have already received a few messages across the pro/casual scene about wrist pain either preventing players from playing or about fear of developing some more severe wrist issues
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💊These are some of the most beneficial exercises for wrist pain management and prevention. These are exercises meant to help develop the endurance and ability of the tendons to handle the repeated stress of gaming. I want to remind you guys that while stretches are helpful - it is building up the endurance which allows us to play for longer, with less pain. Gaming injuries primarily affect tendons and muscles - so we have to make sure our hands are conditioned to handle all those 90s and creative sessions. .
Each video describes what you will have to do!
1️⃣🔈Motor Cycle Wrist Curl - This exercise is meant to help with anyone who might have pain in the region shown. This helps to specifically target the muscles which we commonly overuse when we move the mouse to the right. Perform this exercise 2x/Fatigue in the AM/PM
2️⃣🔉DB Wrist Finger Curl - This helps to specifically target the muscles which we commonly overuse when we are clicking the mouse buttons as well as holding the mouse and moving. Perform this exercise 2x/Fatigue in the AM/PM
3️⃣🔉Standing Ulnar Deviation - This exercise is again meant to help anyone who has pain on the pinky side of their wrist and is helpful to target the muscle which helps us flick our mouse to the right. 3x12, AM/PM
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Thank you guys so much for watching - hope this was a helpful video for the community. I really hope to help keep our community healthy through these videos and will be pushing more content. .
📣Hit the like, comment with what you learned and share this with anyone you know who might benefit from it.

⚡TRAVEL HEALTH IN GAMING⚡ - Traveling and part

⚡TRAVEL HEALTH IN GAMING⚡
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Traveling and participating in a tournament in a different state or country can be taxing on our bodies. These are the common issues we have seen with teams and individuals traveling in esports/gaming:
1️⃣ Jetlag, Sleep Interruption - The most common of all especially for those who are traveling overseas to a tournament. Depending on the organization of the tournament many times teams do not have the option to arrive earlier to allow for optimization around sleep which can affect performance significantly. We go over the details of what you can do in our podcast (link in bio!)
2️⃣ Dehydration - As we mentioned before. Water is involved in a significant amount of bodily systems. Stay hydrated to ensure these work and provide you with your baseline of function.
3️⃣ Depressed Immune system - Lack of sleep, proper nutrition, hydration, movement all can lead to you becoming more susceptible to illness which inevitably can affect your performance.
4️⃣ Muscle Stiffness & Tightness - What happens when you sit for 6-8 hours in the same position in a plane or just on the computer during a long gaming session? You become stiff which can affect your movement patterns and can potentially affect the fine motor control you need to be at your best in gaming
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📢Learn how you can address these four in our podcast! Link in bio :)
❤️Tag anyone you feel will benefit from seeing this

✈️TRAVEL AND MUSCLE STIFFNESS✈️ - 💡 Rea

✈️TRAVEL AND MUSCLE STIFFNESS✈️ - 💡 Ready for a knowledge bomb? We are the sum of the postures and positions we assume throughout the day so if we are sitting in a plane/car for X hours you better believe we have some stiffness somewhere. - 🎮Most of the time as well we are in a prolonged closed position from traveling which can indirectly affect our cognitive function! In a closed position we are often limiting our breathing (less rib cage expansion) which means less overall blood flow to our body and brain. This also applies to when we are sitting in front of our PC or console setup! - 🗝️Do yourself a favor and treat your body right after these long inactive sessions of gaming or traveling by doing some stretches or exercise to "undo" the stiffness of prolonged positions. =============================== Learn more about what exercises you can do and other ways to stay healthy while traveling in gaming in our podcast! Link in bio 😙

💤SLEEP ROUTINE & HYGIENE💤 - ❤️Another ge

💤SLEEP ROUTINE & HYGIENE💤 - ❤️Another gem our recent podcast episode about how to stay healthy while traveling as a gamer -> LINK IN BIO - 🗝️It has been said many times before but sleep is extremely important for both health & performance in gaming. We spend 1/3 of our lives sleeping, so why not optimize it? A routine or having sleep hygiene is important in helping you get more quality sleep and making sure you feel more focused throughout the day while traveling. - 🎮Caitlin's Routine!
1 HOUR BEFORE BED NO SCREENS
1. Cleaning & Organization
2. Personal Hygiene
3. Read & Write in Journal
4. Short Stretching Routine
5. Lights out -> GNIGHT =========== Learn a little more about how you can optimize sleep, address jetlag and more in the podcast episode in the bio! 😚

⚡STAYING HYDRATED DURING TRAVEL IN GAMING⚡
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❤️Before you read this, go and drink a big glass of water. You'll feel better, I promise. Anyways... this is from our recent podcast episode about how to stay healthy while traveling as a gamer
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🗝️Water supports a significant amount of our bodily functions and for a gamer it is extremely important for our BRAINS - aka cognitive function. Even a mild amount of dehydration can lead to attention problems or impaired decision making. We often forget to drink enough while we are traveling mainly because we just do not have the opportunity and underestimate the importance of it. - 💡This is why one of our favorite recommendations is to... GET A WATER FLASK OR WATER BOTTLE. Yeah it sounds ridiculous but having this on hand and keeping it filled will give you consistent cues throughout the day to not only drink but most importantly to stay hydrated. -
Learn more about what other health issues you might deal with traveling as a gamer and how you can address them in our podcast episode! ===================
Link in BIO! 😚, Like, Comment Follow for more posts like this :)

⚡️️CONSIDERING BALANCE IN GAMING⚡️ - ❤

⚡️️CONSIDERING BALANCE IN GAMING⚡️
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❤️Tag someone you know who may need to balance their gaming lifestyle more
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💊Gaming is more than just playing games but about connecting with others in the community. Many aspiring professional gamers do not realize how much they are giving up in the prime development years of their lives as they stay in to grind for long hours to reach the top 5% in their respective games
- 💊The goal is to have a balanced lifestyle around your endeavor to become a professional gamer. It is very possible to do both as Scott has done. It is NEVER too late to start considering how you can have a more balanced life as a gamer.
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Learn more about Custa's leadership, routines and practices for better mental health with the link in bio!

⚡️️CONSISTENCY IS KEY⚡️ - ❤️ TAG or

⚡️️CONSISTENCY IS KEY⚡️
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❤️ TAG or SHARE with a friend who wants to be a better gamer and wants to learn how to manage expectations
- 💊Managing expectations to maximize your gaming performance. As Scott mentions here one of the most difficult things he has had to deal with in his journey to become a professional overwatch player is dealing with expectations. How he prepares for practice, matches and his overall approach to health keep this thought in mind. - 💊With proper preparation and thoughtful consideration of how you approach your gaming schedule you can limit the effect of external expectations on how you perform. ==
Learn more about Custa's leadership, routines and practices for better mental health with the link in bio!

⚡️️DO THIS EVERY MORNING GAMERS⚡️
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❤️Tag someone you know who is stiff and needs to do this exercise!
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Want to feel more refreshed, focused and productive every morning?
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💊The routine is as follows: 💊
1. Drink 20-24 oz of water every morning💧
2. Mid-Back Stretch (Will feature in the next post!) 10x3" 3. Ab Brace and Reach, 10x3-5"
4. 4-7-8 Breathing Technique for Mindset and Focus
💥BONUS - The big 3 for productivity💥
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🎮SPINAL DECOMPRESSION🎮
In this post I demonstrate an exercise to help with the mobility of your mid-back. Head to the doorway of your room and stretch your back since you have been laying stiff in my bed for the past 6-8 hours. Rock into the stretch for your mid-back 10 times, holding each repetition for 3-5 seconds. This is important for the health of our spine - while it has been shown our disc’s “rehydrate” over-night, doing some additional mobility or decompression exercise can be helpful with our posture and overall spine health. If we do this consistently it can also help with the slumped posture we often see ourselves in throughout the day. This should take about 40-50 seconds
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Check out the link in bio :)

⚡️️DO THIS EVERY MORNING GAMERS⚡️
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❤️Tag someone you know who is stiff and needs to do this exercise!
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Want to feel more refreshed, focused and productive every morning?
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💊10x, 3-5 Seconds
This is one of my favorite exercises to do in the morning. A combination of abdominal activation and general mobility/decompression. It is part of the morning routine every gamer should do to help jump start their day physically and mentally!
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🎮HOW TO PERFORM
All you have to do is stand with your feet together, tighten your stomach reach down towards your toes and then reach all the way up towards the ceiling. Hold the ceiling reach for two seconds and repeat 10 times. This should take about 30-45 seconds. Again it is part of the complete routine you can find with the link in the bio!
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💊The routine is as follows:
1. Drink 20-24 oz of water every morning💧
2. Mid-Back Stretch (Will feature in the next post!) 10x3"
3. Ab Brace and Reach, 10x3-5"
4. 4-7-8 Breathing Technique for Mindset and Focus
💥BONUS - The big 3 for productivity💥
---
Check out the link in bio :)

🤔DOES MASSAGE HELP WITH YOUR GAMING PAINS?🤔

🤔DOES MASSAGE HELP WITH YOUR GAMING PAINS?🤔
📢When it comes to muscular pain, few things feel better than a well-done massage. It’s one of the things players request most at tournaments. It can be used for as part of a warmup, a cooldown, or a break, and even those of us without serious pain can enjoy a nice massage. But how useful is it for treating injuries? Beyond feeling nice, what are the short- and long-term effects? 💡The answer, as it often is in physical therapy, is “it depends”. Does massage result in less pain? For some conditions, yes. Does massage result in better function? For some conditions, yes.
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Research suggests that massage, by itself, is more useful for improving pain and function than just rest. When it comes to pain, massage appears to improve pain and function in patients with shoulder pain, knee pain, neck pain and low back pain. That’s not to say it doesn’t also help with pain for other conditions, just that the research in those areas is lacking.
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Massage, by itself, helps pain in the short term. In the long term, though, unless you’re consistently and repeatedly receiving massages, your pain isn’t going to stay away. And if you only ever address the source of the pain and not the cause, the underlying cause will worsen until addressing the source isn’t enough.
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💡So: does massage work? If your goal is short-term pain relief, yes. If your goal is to completely fix an injury, no.
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SHARE THIS WITH ANYONE YOU KNOW WHO THINKS MASSAGES WILL FIX EVERYTHING 😉
📲Link in bio for more (http://1-hp.org)
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⚡️IMPORTANT CONCEPT ABOUT GAMING HEALTH⚡️

⚡️IMPORTANT CONCEPT ABOUT GAMING HEALTH⚡️
Source of the pain vs. the CAUSE of the pain. Let's talk about something I see so often in the gaming community and in general with the patients I work with. It's not their fault though - our social media feeds and what is marketed towards us continuously bombards us with the idea of a quick fix which unfortunately creates this misunderstanding.
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📢Treating many of the pain conditions we suffer as gamers can indeed be quick – but it is generally more than just massaging the muscles or putting tape on our wrist/forearms/back or using a cold-pack at the end of every session. These are solutions which often address the source of the pain (for the forearm it is commonly tendon irritation) -> so massaging the muscles of the tendon allow it to relax.
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Yes this will reduce pain, but what have we done to the actual CAUSE of the muscular strain? Nothing. Most of the time the CAUSE of wrist or forearm pain is not having enough endurance to manage the long hours of gaming. Either that or our posture/ergonomics, how we are taking care of ourselves. All these factors we have to address to ensure we can play more and hurt less
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📢So we have to be able to step-back and look at the big picture sometimes so we can understand that things like massages, cold-pack, kinesiotape and even exercises may not completely resolve the pain issue. Because we are not addressing the root cause.
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📢We have to improve our posture so the muscle can work optimally, take enough breaks to prevent strain AND also exercise to increase endurance of our muscles and prevent injury. We can utilize massage, ice, kinesiotape to facilitate RECOVERY from the strain of these sessions.
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📲Link in BIO for more!

Tag someone you think will benefit from listening

Tag someone you think will benefit from listening to this!
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Just a small tidbit of what we talked about with Dr. Doug Gardner for episode 1 of the HP for Gamers podcast.
💡The community is everything in gaming and esports. Game publishers, organizations, and especially individuals who want to get INTO esports need to truly understand and listen to the community in order to provide the best for those within the community.
💡There is both a trickle up and trickle down effect for important issues which need to be addressed in our community. Doug here talks about mental health being one of them (trickle up) - which is why there are so many organizations seeking out sports psychologists to help players not only understand how to deal with stress but provide better overall balance to their lifestyles. This is also why there is the presence of great organizations like Anxiety Gaming to help with this exact issue.
💡On the flipside, while the community is aware of the issue of poor physical health and management - there is a lack of understanding in how to approach it. This is where a resource like 1HP and what I do for the teams I work with (Valiant, IMT, GZ, etc.) help to create the trickle down dynamic for those in the community. Professionals create the culture of behavior and decisions for the majority in the community.
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Link in bio for more

Another gem from the podcast w/ Dr. Doug Gardner -

Another gem from the podcast w/ Dr. Doug Gardner - Players want to know how they can be healthy or perform better. Its about how you approach it as a physical therapist, sports psychologist, etc. to help them understand importance in THEIR context. =================
We talk about this and much more in the first episode of the HP for Gamers podcast. Check out the link in bio for more. Tag anyone who you think will benefit from listening to this!💡

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