Wrist Pain from Gaming, Ergonomic Tips for Controller with Fnatic Crr [Pro Fortnite Player] | 1HP

Introduction

The video begins with music playing in the background.

Health and Wellness Consult with Chris (CRR)

The host introduces Chris, also known as CRR, a Fortnite esports player for Fnatic. They discuss Chris' journey in Fortnite and how he got signed with Fnatic.

• Chris started playing Fortnite a couple of weeks before the World Cup.

• Before Fortnite, he played Call of Duty on console but didn't take it seriously.

• He currently plays around 8 hours a day, especially during the FNCS season.

• Chris uses a Scuf Prestige controller with modified paddles to avoid finger pain.

• He experiences wrist and finger pain due to excessive editing in the game.

Wrist Issues and Controller Setup

The host asks Chris about his wrist issues and how he holds his controller.

• Chris experiences overall wrist ache and tiredness in his middle finger due to spamming edits.

• He holds the controller slightly downwards, which may contribute to wrist discomfort.

• The host suggests using a more neutral wrist angle by placing a pillow underneath his arms for support.

Evaluation Results and Exercises

The host discusses the evaluation results with Chris and plans to provide exercises for improvement.

• Apart from wrist ache, Chris feels tiredness in his hand after long gaming sessions.

• He plays varying hours each day but sometimes exceeds 8 hours.

• Middle finger fatigue is mainly caused by spamming edits using a paddle button on his controller.

• The pain becomes noticeable after playing for around 8 hours continuously or during creative mode sessions.

Controller Examination

The host examines how Chris holds his controller and asks for specific areas of tiredness.

• Chris demonstrates his controller grip, which is deemed acceptable.

• He experiences tiredness primarily in his middle finger while using the paddle button for editing.

• The host inquires about the type of controller used, to which Chris responds with Scuf for PS4 or Xbox One.

Pain Intensity and Frequency

The host further explores the intensity and frequency of Chris' pain.

• The pain in Chris' wrist becomes noticeable after playing for 8 hours continuously.

• During competitive matches, he may not notice the pain due to intense focus but feels it during creative mode sessions.

Conclusion

The video concludes with a brief discussion on Chris' gaming habits and pain patterns.

• Despite occasional breaks, Chris still experiences hand fatigue even after resting for two days.

• His daily playtime varies but can be quite extensive.

• Middle finger fatigue is mainly caused by spamming edits using a paddle button on his controller.

Finger Bending

The speaker discusses how the device can bend your fingers.

Finger Bending

• The device has the ability to bend your fingers.

Muscle Demand and Stress

The speaker explains how muscle demand and stress can lead to muscle irritation and pain.

Muscle Demand and Stress

• When muscles are repeatedly required to perform actions they are not prepared for, such as pressing buttons or using hotkeys, it can cause stress on the muscles.

• Muscles have a certain capacity before they become irritated, inflamed, and painful. It is important to increase this capacity through endurance strengthening exercises.

• Endurance strengthening exercises involve repeatedly contracting the muscle with a low weight over an extended period of time. This is different from strength training where heavy weights are lifted for a small number of repetitions.

Using Dumbbells for Exercises

The speaker suggests using dumbbells or similar objects for exercises.

Using Dumbbells for Exercises

• Dumbbells weighing approximately 2.2 kilograms (or any object of similar weight) can be used for endurance strengthening exercises. If unavailable, a large bottle of water can serve as a substitute.

• The first exercise demonstrated is a stretch that helps relieve tightness in the forearm. It should be done frequently during breaks from gaming sessions.

Stretching Exercise

The speaker demonstrates a stretching exercise for relieving forearm tightness.

Stretching Exercise

• To relieve forearm tightness, turn the hand upside down and pull back on the fingers. Hold this stretch for 30 seconds, repeating it three times in a row. It should be done frequently during breaks from gaming sessions.

Importance of Endurance Training

The speaker emphasizes the importance of endurance training to prevent muscle overwork and inflammation.

Importance of Endurance Training

• Stretching alone is not enough to prevent injury; addressing the underlying cause, which is an endurance deficit, is crucial.

• The next exercise focuses on addressing the endurance deficit using a metronome set at 50 beats per minute. A water bottle can be used as a weight substitute.

Wrist Flexion Isometrics

The speaker introduces wrist flexion isometrics as an exercise to relieve pain in the wrist area.

Wrist Flexion Isometrics

• Wrist flexion isometrics involve contracting into the resistance of the other hand without any movement. This exercise can provide pain relief for up to an hour.

• To perform this exercise, make a fist and push down with the other hand's knuckles while holding a moderate contraction for approximately 45 seconds. Use this exercise sparingly when experiencing pain during gaming sessions.

Note that some sections may have been omitted if they did not contain relevant information or if they were not clear from the transcript.

New Section

In this section, the speaker discusses how to hold an object and when to stop an exercise.

Holding an Object

• The speaker explains how to hold the object, demonstrating the correct position.

Stopping Exercise

• The speaker advises stopping the exercise when feeling fatigue or pain.

• Keeping the elbow down on the armrest allows for support and using the other hand on the wrist if needed.

New Section

This section focuses on counting repetitions and setting goals for exercises.

Counting Repetitions

• The speaker instructs to count the number of repetitions performed during an exercise.

• The participant mentions feeling pain during the exercise.

• The goal is to increase the number of repetitions each day, aiming for around 45 repetitions assuming a water bottle weighs approximately five pounds or 2.2 kilograms.

New Section

Here, the speaker explains why a metronome is used during exercises.

Benefits of Using a Metronome

• Using an external cue like a metronome helps make contractions consistent in timing and rest intervals between each contraction.

• It helps recruit more muscle fibers simultaneously, resulting in stronger contractions and less irritation, swelling, and pain in individual fibers.

• Muscle dysfunction and weakness can be addressed through recruiting more muscle fibers at once.

New Section

This section delves into muscle mechanics and tendon pain.

Muscle Mechanics and Tendon Pain

• Muscles consist of multiple fibers that don't contract simultaneously. Using a metronome helps synchronize the brain's muscle contraction signals with individual muscle fibers, resulting in stronger contractions.

• The participant expresses feeling weakness, which is related to early stages of tendon pain or tendinopathy.

New Section

The speaker introduces exercises for the muscles controlling the middle finger and pinky side of the wrist.

Exercise for Middle Finger Muscles

• The primary exercise involves pressing a paddle with the middle finger while counting repetitions.

• Another exercise targets the support muscles on the pinky side of the wrist by pulling up and backward on a water bottle.

New Section

This section focuses on counting repetitions and comparing muscle strength.

Counting Repetitions and Muscle Strength

• The participant counts repetitions until fatigue during the second exercise targeting support muscles.

• The speaker notes that these muscles are weaker compared to those involved in a different movement called ulnar deviation.

New Section

Here, the speaker discusses endurance deficits and provides recommendations for resolving tendon pain.

Endurance Deficits and Resolving Tendon Pain

• Exercises should be done six days a week, aiming for functional strength gains within six to eight weeks.

• It is important not to push past five out of ten pain during exercises. Resting one day per week is recommended.

• Additional helpful measures include icing forearms for 20 minutes daily and using a ball for forearm massage.

New Section Understanding the Issue

In this section, the speaker explains their approach to understanding the issue and asks for feedback from the listener.

Explaining the Issue

• The speaker likes to hear back from the listener to gauge their understanding.

• They ask the listener to explain what they understand about the issue.

New Section The Problem and Solution

In this section, the speaker describes the problem they are facing and proposes a solution.

The Problem and Solution

• The speaker is overusing their middle finger, which is affecting a tendon or muscle down their arm.

• They compare it to a stamina bar that gets depleted due to overuse.

• Since they haven't trained it to be stronger, they need to work on building its strength.

• This will allow them to use their pinky finger without overusing their middle finger.