Dr. Hwu
@HPforGamers
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Doctor of Physical Therapy, Orthopedic Clinical Specialist | Founder, CEO of 1HP, the most trusted health and performance team in esports. matthewhwu @1 -hp.org
Los Angeles, CA
Joined May 2011
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2022 Year in Review
Another recap for the year of all of the support we provided to the esports / gaming community.
Will be adding lessons from this past year as a thread :)
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Since starting in esports 7 years ago I've treated 750+ gaming injuries
A majority of the injuries are at the wrist / hand (~60%)
Here are the 5 things you need to know:
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For all my low sens shoulder aimers
Some specificity to your warm up 🤗
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If you spam deathmatch or aim training,
your hands have probably felt sore before
Try these 👇🏻
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High APMs when you’re use the controller (whether it be analog stick or buttons) can often lead to overuse of the thumb. if you’ve felt some discomfort at the muscles of your thumb - try these 👍🏻🎮
#1hpwristhand
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@issa
Let me help you :) I just helped another pro albeit a different title return from ganglion cyst and return to full level of play
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Is this the greatest mouse grip of all time?
Donk, M0nesy, Zywoo, Twistzz all use a form of this grip.
Let’s break this down from a biomechanical and performance perspective
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My Cheat Sheet for Better Gaming Posture.
1. Chest up
2. Chin Tucked
3. Shoulderblades back/slightlyup
4. Neutral Low Back
5. Supported Feet
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ZmjjKK
@zmjjkk
is an absolute beast but has a really unique monitor setup and aiming habit….
Pro posture check 😀
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Been seeing a lot more pinky sided wrist pain issues lately
Heres a quick guide for anyone
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Saturday is for gaming - but it is also for stretching after you are done 😘
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If you have pinky sided wrist pain, try these!
Share to save a wrist 🙏🏻👊🏻
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1⃣ Look at the SETUP. Posture & ergonomics can affect the physical stress on the wrist / hand. Most common issues are associated with wrist position, mouse grip, forearm anchoring. Tilting towards the pinky being a common cause of ulnar-sided wrist pain
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I asked
@benjyfishy
to send me pictures of his posture & ergonomics
Also smart gamer challenge 👀
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2⃣ Muscle Endurance is🔑:Gamers needenough endurance in the frequently used muscles of the forearm and hand (based on the game you play, mouse grip, aiming style, role, etc.) to handle the repeated stress of your extended gaming sessions
Exercise ⬆️ Endurance ➡️ Prevention ✅
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Since the beginning of the season - those in
@GZCharge
who have wanted to lose weight have collectively lost a total of
1. 68.28 Lbs
2. 19.55% Bodyfat %
Hard work pays off.
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This is how I helped
@hollowFPS
FIX HIS wrist pain in 6 weeks
He was able to go from only being able to play 3 hrs with 7/10 pain to >6+ hours with no pain in 6 weeks
Tap in.
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Earlier this year I posted a questionnaire for the FN community to better understand pain patterns & regions. It was consistent with what I have found working with quite a few competitive players.
Here are the results of the questionnaire/programs
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4⃣ Sleep 💤💤: The foundation of performance which affects every part of our physiology.
Aiming for >7.5 hrs of sleep per night and keeping a consistent schedule can help to ensure you are recovering well from the physical / mental stress of your gaming sessions
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@issa
Have reached out a couple times - can help you resolve the pain, despite its chronicity.
Lmk
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5⃣ Understanding Pain: Pain is not a reflection of the state of the tissues. Its about protection. Understanding some pain is normal while others are indicators of the needs to make a change is important.
Know pain, know gain.
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3⃣ Load management ⏲️: We reduce stress per unit time with a better setup and improve your muscular endurance for prevention but if you play 12-14 hours with no break, this load adds up
Move and stretch between games. Recovery is necessary to prevent stress build-up
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For all my claw grippers
And because I just posted about it yesterday
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The muscle controlling ulnar deviation (tilting to the pinky) has to work harder during mouse movement due to the length-tension relationship with muscles (emoji more cross bridge interactions in response to external load).
⬆️ Stress = ⬇️time to fatigue = 🤕Tissue irritation
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@xKanaa
From our treatment data and surveys the next highest prevalence was
Lower back, followed by neck shoulder
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Hey gamers,
this is your monthly reminder that is NOT carpal tunnel syndrome. It is almost never carpal tunnel syndrome.
It is almost always a form form of tendinopathy.
Thanks
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Over the past 8 years we have treated 2500+ gaming injuries.
This is really how you *actually* prevent carpal tunnel syndrome and tendon pathology for gamers.
A thread backed by science 🧵, sharing my work with
@Matty_OW
as an example.
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MVP inside and outside of the game
@Kuavo
put in so much work on his physical health over the season
Ya deserve the win kylo. Off-season bout to go even more crazy 🔥🔥
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Sticking with the theme for this week - Here is our cheat sheet on posture :)
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How does claw grip affect your wrist and hand?
Claw grip is one of the most popular grips in the FPS community and we’re often asked whether the grip needs to be changed to prevent wrist pain
Sum Science 🧐
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If you want to work in esports - don't blindly accept offers. Assess the organization to see where their true values lie. Look into their decisions - not what they say. It can tell you alot about what type of brand they are trying to build and how you will be fitting in.
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Dear CLG,
Thank you for an amazing 2 years
Thank you for the great relationships
Thank you for giving me the opportunity to
Impact the health and lives of young professionals
Thank you for everything
“You can change the players, but the faith remains”
❤️
#CLGFAM
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Wrist position matters w/ controllers. Neutral is 👑
Poor length tension relationships, tendon shear stress, jt irritation.
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"You have carpal tunnel syndrome" 🎮
This is what many doctors tell gamers who go see them.
Wrist pain is very rarely carpal tunnel syndrome for gamers and here is why🕵️🧐
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Share this to save a back
I’m practicing piece control hue hue hue
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@CORPSE_alt
I am so disappointed in how someone was told by a medical professional they will have pain for the rest of their life. That is not the belief we want to create in our patients and who we work with. It can lead to more chronic issues and is 100% NOT TRUE. YOU CANNOT PREDICT
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Gm gamers this is your weekly reminder to warm-up
And here is a routine ✌🏻
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Tag someone doing degen gamer hours 😈
Try these though, your back will feel amazing
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No gaming posture is inherently harmful…
provided we have the robustness (capacity) to handle the posture
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Your hands will feel great after this I promise 🎮🙏🏻
1 minute stretching routine you can do right now at your desk / chair
Repeat to feel reborn
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Another one for the lower back - I’ll do another 3 and move onto a different region
Don’t let them charge you
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7 of the best exercises and stretches backed by science and anatomy. Every gamer needs to watch this to learn a little more about why we focus on ENDURANCE exercise and how stretching is helpful but not the main focus
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We launched the new version of our "Gaming Wrist Pain Guides" 3 Weeks ago.
On this page we have links to different cheat sheets based on the pain region gamers are dealing with. I collected some of the data of the individuals who actually requested a cheat sheet.
Here's some
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1HP Pro Case Studies!
GAME: VALORANT
@RossyUA
was agreeable to sharing some details about how I helped him with his wrist pain case! (Image of the pain region). If you are a valorant player and have pain in this region, this might help you :)
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Exercise doesn’t have to be going to gym, going outside to run. Ultimately what is beneficial is increasing our physical activity. If starting an exercise program seems a bit far or difficult for you right now 🧵
Here are a few ways you can adopt a “movement lifestyle” 🎮🤸♂️
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Good morning gamers
This is your weekly reminder to go on a morning walk. It will help with your sleep, cognitive function and overall mood / alertness / productivity.
Here's why🚶🏻🌞
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If you have some Low back discomfort after gaming these can help
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If you have neck stiffness or headaches as a gamer this will help 🙂
Tag someone who gives you a headache 🤕
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@LiquidRiversan
@benjyfishy
Hey benjy would be happy to help you come up with a routine that would fit to your schedule and what you are dealing with right now :)
Shoot me a dm
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2021 Year in Review
Our yearly recap of all of the support we provided to the esports / gaming community. So proud of what we have all accomplished this year as a team.
Esports Medicine & Performance📈
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Hi gamers
If you have a foam roller try this series of exercises
K love u bye
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FIX YO NERD NECK. Took me awhile but here is my 9 minute nerd neck walkthrough.
We start by answering the question: Is nerd neck inherently bad for you? using some science
If you have ever had any discomfort in the neck while gaming this is 4 u🤘
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Being short makes you better at games and gives you faster reaction time?
There’s actually some truth to this
But does reaction time really matter?
Let’s SCIENCE THIS UP
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Merry Christmas everyone 🎄
Stay healthy and enjoy the xmas grind 🎅
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2020 Year in Review
A recap of some of our work over the past year and some interesting statistics from our caseload & experience. Looking forward to 2021 and some exciting projects to help you all play more and hurt less
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Unlock those shoulders everyone
I promise your aim will feel more crisp after
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If you don’t warm up for gaming -
Try this, I promise you’ll feel different
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Coaches of esports - remember you are more than strategic support and guidance for your players. In many cases (at this point of the industry) there is limited support staff so sensitivity to your players mental / emotional state is important.
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1/ 1HP Case Study
-League of Legends Academy Player
-Experienced weakness and discomfort after 7-8 games of league. 1-2/10
-Reported it would affect his performance, associated fear with wrist movements in game
-Wanted to also get back to climbing
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Going to try something this year - This is going to be a yearlong thread with development, wellness and performance tips for gamers.
1HP 2020 Tips
📌
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@c4Lypso_
@ANDROIDX23
Exercises based on region you feel your pain or discomfort specific to gaming
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Just some quick thoughts. Try one of these today if you can and see how it feels 🙃
It takes time to build healthy habits so try implementing at your own pace
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@CORPSE_alt
THIS WITH A NERVE CONDUCTION STUDY. Truly saddened you were told this and again. i hope you can seek out a second opinion or reach out to someone who will identify both SOURCE and CAUSE of the issue.
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Also if you ever wanted to explore some information and exercises to help with injury prevention please check out our youtube below
Playlist with 28 dif routines for different body regions
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@issa
Hey man - just want to remind you I am always here. I know you might have gone through some physical therapy but appropriate load management with an understanding of gaming injuries requires some nuance. Especially post-ganglion cyst removal.
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HAHAHAH
Resolving cervicogenic headaches with a PRO cod player - monitor position key implicator of increased upper neck irritation
@neropoiison
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Try this warm up, comment below how it feels and share with someone who needs it
👊🏻🎮
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If you didn't catch this before - a great exercise for console gamers
this applies to most controller players who use one side of triggers more than the other.
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