What is Gamer’s Elbow
Gamer’s elbow, also known as lateral epicondylitis, is a repetitive strain injury that affects the tendons on the outer part of the elbow. This condition can trouble gamers due to the repetitive motions involved in using a mouse and keyboard.
Contrary to common belief, gamer’s elbow isn’t an inflammatory condition. It’s actually a tendinopathy, which means the tendon fibers become disorganized and degenerate over time. Think of it like a frayed rope – it still works, but it’s not as strong or efficient as it should be.
SYMPTOMS OF GAMER’S ELBOW
💢 Pain on the outer part of the elbow, which may radiate down the forearm.
💢 Increased pain when gripping objects or bending the wrist upward.
💢 Weakness in the affected arm, particularly when trying to hold items.
💢 Stiffness in the elbow, especially in the morning or after periods of rest.
💢 Difficulty performing everyday tasks like opening doors or shaking hands.
CAUSES AND RISK FACTORS
The primary cause of gamer’s elbow is the overuse of the extensor muscles of the forearm due to repetitive movements without adequate rest. This results from constant stress caused by mouse clicking and keyboard usage. Another common cause is muscle imbalance between the flexor muscles (used to grip the mouse) and extensor muscles.
Certain factors can increase the risk of developing gamer’s elbow:
⚠️ Playing for long periods without breaks.
⚠️ Poor ergonomics, such as a poorly positioned mouse or keyboard that forces the arm into an awkward position.
⚠️ Lack of proper warm-up and cool-down exercises.
⚠️ Increased gaming intensity without a gradual buildup.
⚠️ Ignoring early symptoms and continuing to game through pain.
TREATMENT OF GAMER’S ELBOW
To effectively treat gamer’s elbow, it is important to identify and correct the initial cause.
The initial treatment involves resting the elbow and modifying activities to reduce stress on the tendons. It’s important to avoid any activity that worsens the symptoms.
In the acute phase, an ice pack can be applied to the affected area for 5–10 minutes to reduce pain and swelling. Over-the-counter anti-inflammatory medications like ibuprofen can help manage pain and swelling.
When the acute pain subsides, it’s time to build strength and capacity in the muscles around the elbow. A good way to start is by doing gentle stretches of the wrist and hand and exercises that strengthen the forearm. Further progression can involve external weights.
RECOVERY TIME
Recovery time for gamer’s elbow varies depending on the severity of the condition and the effectiveness of treatment. With early intervention and proper care, most cases can recover within 6–12 weeks. More severe cases can take 3–6 months or longer.
HOW TO PREVENT GAMER’S ELBOW
Taking proactive steps can help minimize the risk of developing gamer’s elbow. Here are some strategies for maintaining healthy elbows:
✅ Warm up before gaming with gentle wrist and hand exercises to improve blood circulation.
✅ Take regular breaks during long gaming sessions to reduce constant stress on the tendons.
✅ Maintain an ergonomic gaming setup to ensure proper elbow positioning. The desk and keyboard should be at a height where the elbows form a 90-degree angle.
✅ Cool down after gaming with light stretches or a mild massage of the forearm muscles.
✅ Perform exercises to strengthen the extensor and flexor muscles of the forearms.
✅ Get plenty of rest to allow the body to recover between gaming sessions.
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