Sports Rehabilitation for Esports Athletes

Introduction:

Esports athletes, commonly referred to as gamers, face the risk of injuries both during training and competitions, similar to their counterparts in traditional sports. Professional esports athletes may dedicate up to 12 hours daily to gaming, leading to a higher likelihood of overuse injuries, which are prevalent in the gaming community.

The body parts most susceptible to injuries among gamers are those heavily involved in gameplay, such as the arms, hands, and fingers. Even non-professional gamers spend substantial time competing, making them susceptible to gaming-related injuries.

What Are the Causes of Esports-Related Injuries?

Competing in esports at a competitive level entails prolonged screen time, requiring gamers to spend significant hours in front of their screens. Although sitting during practice and competitions might seem passive, the reality is that gamers' arms, hands, and fingers are constantly engaged in intense activity. Consequently, gaming-related injuries can occur due to the overuse of small muscle groups, inadequate core strength, and poor posture.

What Are the Common Complaints of Esports Athletes?

Gamers spend much time focused on their screens, using their hands to control the game. It is essential to think about their health. The most common injury among gamers is called 'gamer's thumb'. It is when the tendons in the wrist get inflamed from repetitive movements. Other injuries that gamers can experience include:

• Eye strain causing headaches.

• Hand cramps.

• Shoulder stiffness.

• Wrist pain like carpal tunnel syndrome.

• Inflammation in the forearm tendons.

Gamers must take care of their bodies while playing to avoid these problems.

What Are Some Common Esports Injuries?

Esports, like any other physical activity, can lead to specific injuries. While esports may not involve the same level of physical contact as traditional sports, players are susceptible to injuries due to prolonged gaming sessions and repetitive movements. Some common esports injuries include:

• Gamer's Thumb (De Quervain's Tenosynovitis): A painful condition caused by repetitive thumb movements, causing inflammation of the tendons on the side of the wrist adjacent to the thumb.

• Carpal Tunnel Syndrome: The compression of the median nerve in the wrist resulting from repetitive hand movements leads to discomfort, tingling sensations, and numbness in the hand and fingers.

• Repetitive Strain Injuries (RSIs): Overuse injuries affecting various body parts, such as the hands, wrists, arms, and shoulders, due to prolonged and repetitive gaming motions.

• Eye Strain and Fatigue: Staring at screens for extended periods can cause eye strain, leading to discomfort, dryness, headaches, and blurred vision.

• Back and Neck Pain: Poor posture during gaming can strain the back and neck muscles, leading to discomfort and potential chronic issues.

• Tennis Elbow (Lateral Epicondylitis): Inflammation of the tendons on the outer side of the elbow caused by repetitive arm motions, including mouse movements.

• Wrist Tendonitis: Inflammation of the wrist tendons due to repetitive gaming motions.

• Hand Cramps: Prolonged gripping of controllers or mouse can lead to hand cramps and discomfort.

Preventing these injuries requires paying attention to ergonomics, taking breaks during gaming sessions, doing exercises to strengthen muscles, and maintaining good posture. Esports athletes need to prioritize their health and well-being to ensure a sustainable and successful gaming career.

How to Treat Sports Injuries?

The sports medicine team may recommend one or more of the following options:

• Activity modification, including rest and applying ice to affected areas.

• Prescribing anti-inflammatory medication to alleviate pain.

• Administering shots to reduce discomfort.

• Engaging in physical therapy involving injury rehabilitation and stretching exercises.

• Collaborating with a sports performance expert to work on posture and breathing exercises.

• Utilizing braces for additional support.

• Consulting with a sports nutritionist for personalized dietary guidance.

What Are the Ways to Maintain a Healthy Lifestyle as a Gamer?

1. Improve the Gaming Posture: Improve gaming posture to alleviate the strain caused by extended periods of sitting, which may lead to back discomfort and muscle tightness. Steps to enhance posture include:

• Avoid slouching by pressing the back against the gaming chair and resting the head against the headrest. Focus on pressing the shoulder blades downward instead of hunching forward.

• Keep feet flat on the floor with knees bent at a right angle, avoiding crossing the legs.

• Utilize chair armrests for support instead of relying on arm muscles.

• Position the screen at least 20 inches away from the eyes, ensuring the middle of the screen is at eye level.

• Arrange the keyboard, mouse, or gaming controllers at elbow height to maintain straight wrists.

• Learn breathing techniques, such as balloon breathing, from sports performance experts to promote better posture.

2. Tailor Exercise According to Sport: Customize the workout routine to match the movements involved in the sport, as this can significantly enhance hand-eye coordination, a vital aspect of gaming. Participating in esports places stress on the body. Besides using the upper body for control, gaming can elevate heart rate. Maintaining good physical fitness can contribute to success in gaming. Esports athletes can benefit from specific stretches and exercises, including:

• Hip flexor and hamstring stretches to counteract the effects of prolonged sitting.

• Shoulder and neck stretch to relieve tension in frequently strained muscles.

• Wrist stretches to improve lightning-fast reflexes.

• Finger strength exercises like opposition finger taps and abduction to strengthen hand dexterity.

• Running or cycling reduces stress and enhances overall well-being.

• Resistance training exercises like wall sits, split squats, planks, and push-ups to build essential upper body strength.

3. Take an Adequate Nutritious Diet: A well-balanced diet can provide a competitive advantage in gaming. Like any athlete, including esports players, obtaining the right nutrients from food is crucial for peak performance. Consider these tips:

• Prioritize foods rich in omega-3 fatty acids to promote brain health. Sources include fatty fish (for example, tuna and salmon), nuts (especially walnuts), and leafy vegetables (like kale and spinach).

• Include foods containing potassium and magnesium, as these nutrients can positively affect reflexes, coordination, and muscle function. Nuts, fruits, and vegetables are good sources of these minerals.

• Stay hydrated by drinking ample water to maintain balanced electrolytes, aiding coordination and muscle contractions.

• Be cautious with beverages marketed to gamers. While moderate caffeine intake is acceptable, sugary energy drinks can lead to jitters and energy crashes, which are undesirable during a match.

Conclusion:

In conclusion, a healthy lifestyle is necessary for esports athletes to optimize their performance. Focusing on proper posture, tailored workouts, and a balanced diet can enhance hand-eye coordination, reflexes, and overall well-being. By incorporating these practices, gamers can gain a competitive edge and achieve success in the fast-paced world of esports.