People experience joint pain for many reasons. Overuse of the joints, overly tight muscles pulling on the joints, poor connective tissue that leads to dislocations and infections are all reasons that could cause joint pain while gaming.
My joint pain is particularly chronic, so I’ve developed tips and tricks to prevent it and allow me to play when experiencing it. Here are some things I do to get by as a gamer with joint pain.
Game on a Tablet
Like using a controller for a console, gaming on a tablet can cause joint pain with overuse. Unlike traditional controllers, tablets have much more freedom than a traditional gaming control, allowing for a more adaptive play style that can help avoid pain.
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Tablet gaming is still taboo among some hardcore gamers in the gaming community, but the truth is that in 2023 there is a wide selection of games on iPad and Android tablets. HoYoverse is one example of many companies making great action-packed, story-driven mobile-compatible games.
Genshin Impact was one of the first games I could play pain-free. The reason? The iPad allows for more natural hand placement and variety in my movements. You also don’t have to grip onto anything and can keep your hands loose.
Unlike a controller with specific places for your thumbs and fingers, you can use any digit in any way on the iPad. I could play the game without using my thumbs or pinkies if they got sore, and it didn’t hurt my gameplay or experience.
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Play Slow-Paced Games
Rapidly moving our joints can cause injury or aggravate already existing pain. If you find yourself experiencing pain, you might want to lay off the fast-paced beat-em-ups and try something that works your brain harder than your hands. The next time you find yourself in a gaming mood, try puzzle-based games by Rusty Lake or a slow-burn dating sim.
Image by InspiredImages from Pixabay
Not Too Tight!
When playing with motion controllers or any high-stakes game, gamers may find themselves gripping tightly onto the control. While this isn’t harmful for a short period, it can cause muscle strain and joint pain during long gaming sessions.
Keep a loose grip, and remember to use safety straps. This way, you won’t have to worry about dropping your controller or hurting yourself.
Try Games That Involve Bigger Joints
With conditions like Ehlers-Danlos or arthritis, overuse of joints can cause a lot of pain/injuries. I like to give my fingers/wrist a break and play games that involve other joints. Older Xbox Kinect games are great for this, as you don’t have to grip onto a controller.
Modern games like Nintendo Switch Sports and Taiko no Tatsujin are also great alternatives if you can grip the controller.
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Massage Your Hands
Have you ever wondered why some gyms have massage chairs? In addition to being a cool perk, massages help minimize pain and increase blood flow. Like your body after a run, your hand works out during a gaming session. Simple hand massages can be a lifesaver when preventing or reducing pain. Before and after a gaming session, try simple hand massages to relieve pain, reduce swelling and keep your hand from getting too tense.
Image by Cristi Farrar from Pixabay
Compression Gloves/Braces
Sometimes, no matter what you do to avoid joint pain, it still comes. Consider using compression gloves or braces for your wrist/thumb to minimize it. Braces are great at immobilizing hurt or healing joints, so they don’t reinjure. Compression gloves are fantastic at compressing and minimizing swelling.
Be careful, though. Unlike compression gloves, you can use braces too much. If you’re constantly restricting joint movement, it can lead to the muscles supporting the joints growing weaker. Despite the drawbacks, braces are still a safe bet when you’re trying to prevent dislocation/reinjury from a hurt joint.
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Don’t Slouch Too Much
I know you slouch when gaming because I try not to, and I still do. Couches are begging us to slouch on them, after all. Still, being mindful of our posture when gaming is essential. In my case, slouching contributed to elbow, shoulder and sometimes even wrist pain. Everything in your body is connected.
When most people slouch, their shoulders collapse inwards, causing them to shift slightly out of place. This can also cause overly tight muscles in the chest and arm, which can cause your elbows to hurt, leading to arm pain. Before you know it, your whole body is out of whack. Take it from me, and avoid slouching as much as possible. Your body will thank you.
Strengthen the Muscles
One of the best ways to prevent joint pain in Ehlers-Danlos and other conditions is to strengthen the muscles around the joints. This helps prevent dislocation, as the muscles hold the joint correctly. For arthritic pain, regular exercises are just as helpful because it increases the range of motion, keeps blood flowing and reduces swelling. Consider doing regular hand, wrist, elbow and shoulder exercises.
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Don’t Play Through the Pain
Once you’re in pain, leaving an online match is way better than finishing it. When you’re already hurting from a dislocation or overuse, continuing only prolongs the pain. Instead, step back when you notice the pain is worsening and take self-care measures to help reduce the pain. Consider a compression glove or hand massage, as mentioned earlier on.
Image by Anton Porsche from Pixabay
Talk to Your Doctor
If you’re experiencing joint pain, some of the most helpful pain management tools can only be referred to you by a medical professional. Pain creams or physical therapy are valuable tools for preventing and managing joint pain. So, before anything, consult a doctor.
Bottom Line
I hope these tips and tricks help you as much as they have helped me maintain my love for gaming throughout my journey with joint issues. Joint pain can be literal and figurative pain, but that doesn’t mean we should give up our passion for gaming. Instead, focus on caring for yourself when you’re hurt and gaming in ways that will minimize or prevent joint pain. Do this, and you’ll have a better time gaming.
Do you ever get achy from long gaming sessions? What do you do to help reduce pain? Sound off in the comments!
This article was originally published in March 2023.
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