Work out in the gym
Working out in the gym help strengthen your wrists by increasing the durability of the tendons. This makes your wrist less vulnerable to injury and fatigue as they build more resistance to stress. Working out secure can long-term prevention if done in moderation.
Do hand and wrist exercises before you start playing
Hand and wrist exercises help keep your wrist flexibility and mobility on top which can lower the risk of injury. They work great as prevention because blood flows through the wrist which helps warm up and loosens tension.
Utilize proper ergonomics
Using an ergonomic keyboard and mouse is a great way to reduce strain on the wrists. They also work to prevent inappropriate wrist movements and tension. If you have a wrist pain issue on the keyboard side you can consider switching keybinds to a more comfortable position.
Use a wrist brace to support wrist movements
Using a wrist brace creates support and protection for your wrist joint when performing various movements. A wrist brace also tends to keep your wrist warm which supports the normal function. Normally you would first begin using a wrist brace when pain symptoms are arising.
What to do to recover from wrist pain?
If you have severe pain symptoms that hold you back from playing or make you uncomfortable you should consider seeing a physical therapist or a doctor that can help to set up the right intervention for you. Ice may provide temporary pain relief and can reduce the swelling that often creates more pain.
If your wrist pain has come from extended gaming sessions the clear solution would be to decrease the time playing, not causing any further damage. The time you take away from playing can be used to take care of your painful wrist and focus on bringing the symptoms down.
Learning to feel when your wrist needs some rest and act on it is the most important part. If you are pushing yourself through the pain I recommend that you use as many of the above tips as possible.
Using the same tips mentioned above also works for recovering from wrist pain, just be more gentle and careful as your wrist is more vulnerable to further damage.
One of the main goals here is to recover the full function of your wrist. This includes moving your wrist in every direction without pain. It’s okay to experience some sort of pain while gaming but it should not work as a distraction that harms performance and should disappear shortly after you stop playing.
Handbook of Esports medicine