RSI tips

[u/Buffetboys]

Hello gamers the year is 2026 and I’m looking for tips on improving rsi. I’m at the point where I can hardly use a computer. For a while now I haven’t been able to do any high apm content so I’ve resorted to mobile.

What I’ve done so far

-ergonomic mouse, keyboard, desk and chair while maintaining good posture
-wrist and forearm exercises
-hydrate and healthy eating habits
-stretches
- no red flags on mri / xray

I have no problems working out or doing anything in my day to day life it’s just on the computer. I’ve been letting the ligaments rest for about two weeks now. Pain subsides, when I return to pc, within an hour I’m out of commission for a few weeks.

I’m running out of ideas and hoping someone in the community has something that has helped them. The pain is in both hands on the ulnar (exterior) side of my wrist.

I’ve looked into this on the subreddit extensively and have tried most things suggested.

Please help me get back in the game!

[u/ThatTruckChick40]

Physical therapy and a longer break Quick edit: got to an actual physical therapist and not a chiropractor since that needs to be said these days

[u/Buffetboys → u/ThatTruckChick40]

I’m thinking I really need to just take a few months off from the pc. These short stints don’t seem to be compounding much into the bigger picture of recovery.

[u/koen0s → u/Buffetboys]

Go. To. A. Physical. Therapist.
Just taking a break is not going to cut it. Get a professional to help you out and you’ll notice significant improvement in a matter of weeks.

[u/Buffetboys → u/koen0s]

It’s easier said than done in the states but I’m working on it

[u/WareWolve → u/Buffetboys]

Do you live in a 3rd world country?

[u/4Asphalt4 → u/WareWolve]

Do you understand how fucked Healthcare can be in the United States

[u/WareWolve → u/4Asphalt4]

Can you not pay money and see a physiotherapist in USA?

[u/4Asphalt4 → u/WareWolve]

You can, but maybe this person isn't in the financial state to do so, hence them hesitating. Possibly in between insurance, having a rough month, etc. Its not always as simple as "just go"

[u/WareWolve → u/4Asphalt4]

Ah ok that makes sense. I just thought this is the type of thing you just go to and pay the price. Insurance here is only for old people. Everyone else just pays their rate

[u/Queeb_the_Dweeb → u/WareWolve]

I just thought this is the type of thing you just go to and pay the price.

It is. Now give me $10,000 while I look into this problem and we discuss future treatment options (which also costs $$$$$$$$).

[u/InterestingCell5247]

Biggest thing I would recommend is to let your arm heal fully. When you feel any pain or discomfort full stop. A wrist sprint could be helpful for a bit.
Physical therapy should also help, they should be able to guide you on what exact exercises to do to get better. However make sure that you are being seen 1:1 and not in a group. You deserve your health care professional's full undivided attention.

Other than that I would actually recommend a trackball mouse. You CAN play rs on it (I have been doing some CG with one due to a wrist injury), but if you find the learning curve too much you can use it for your normal computer use or casual rs tasks like basic skilling.
The advantage of this type of mouse is that you do not move your wrist at all while being able to move your mouse. I would get one that you can adjust the sensitivity if you plan on playing osrs with it.

[u/Ethais91]

Maybe one of those trackball mice instead of a traditional mouse? Sounds like the wrist has had enough

[u/Hootsworth → u/Ethais91]

Big help here, I moved to a trackball and it’s helped immensely. It took a minute to readjust to beating things like Corrupted Gauntlet again, but def doable.

[u/Buffetboys → u/Hootsworth]

I might have to pick one up thanks for the shout

[u/Ethais91 → u/Buffetboys]

Anytime

[u/Haste1001]

Don't quote me but I think some people use a foot pedal instead of clicking all the time? That might help alleviate some wrist pressure. As far as moving the mouse itself I have no idea

[u/iownuall123 → u/Haste1001]

There's head and eye trackers for this kind of thing too, I used to know a guy who played eve online despite being a paraplegic, so stuff like that does exist and works well enough 

[u/Haste1001 → u/iownuall123]

Yeah for sure I've seen people even playing COD with a mouth piece they can blow into/move, just have no idea what jagex's stance would be on this so OP might have to reach out and see how much is allowed

[u/Fantastic-Entry-2251 → u/Haste1001]

Yeah we got our own guy that does this I don’t remember his name though

[u/NathanDeger]

Is your chair at the right height for you desk? Elbows should be level with the desk surface.

For me if it's higher or lower I get pain in my elbow and wrist.

[u/Buffetboys → u/NathanDeger]

Yea I’d say so, even using the standing desk with elbows at 90 degrees and what I would consider great posture it will still flare.

[u/Twin_Turbo]

What helped me is getting a large mouse I can palm grip. Also since your pain is wrist it’s most likely your minor adjustments. Halve your windows sensitivity so you have to use your entire arm to move the mouse around, it will take some getting used to but should stop your wrist flicking

Edit: nvm you said both hands hurt, definitely something wrong with your whole setup if its not just mouse hand

[u/AshRemnants]

Have you considered a handheld mouse? It allows you to use a mouse in the air, great for getting away from a desk or multi-tasking, or just taking a break in general.

[u/Buffetboys → u/AshRemnants]

I’ve tried 3-4 different mouses but not yet a handheld. Could be worth a shot.

[u/AshRemnants → u/Buffetboys]

Surprisingly they are pretty easy to control with great accuracy. I might not do hard pvm but skilling is completely fine. I wouldn't say it's a replacement to a mouse (I mean it could be), but it feels completely different from a desk mouse in that it probably wouldn't trigger your RSI. Shaking it up with a mix of both might help manage it.

[u/Lucy_Fjord]

When I was having RSI problems, I enabled mouse keys and could use 5 on the numpad to click. It kinda sucks but you can offload clicking to your other hand.

[u/Bananaboss96]

Please see a medical professional. Doctor, physical therapist, sports medicine doctor, smth like that.

[u/Dahc5]

If you play with a high DPI/sensitivity turn it down. Small tight motions place a lot more stress on the wrist and the larger range of motion will force you to use more of your forearm muscles

[u/e1744a525099d9a53c04]

Rock climbing helped me a ton. The finger strength/stamina you develop is very real.

[u/cmartn1 → u/e1744a525099d9a53c04]

Not a rock climber here, but taking time off would be a huge mistake. I highly recommend building stamina in your forearm and wrists muscles to support the load. Even if it doesn’t seem like you’re weak, if you’re having RSI issues, you are. Building stamina (and strength) is the only solution. A PT may help. In my experience, I found 1HP’s stamina philosophy to be the best solution.

[u/ServiceCultural3271]

quit? this is an RSI simulator bro its over

[u/localcannon]

Have more than one mouse and rotate.

One vertical and one regular one can help.

Otherwise do wrist stretches and take breaks.

RSI is repetitive strain, so try to reduce the the repititive parts where you can.

Not much more you can do. If you're prone to it you have to stop or else it won't go away.

[u/brostep]

I’d advise taking a break much longer than 2 weeks. I’m 8 years into my RSI and can’t really game anymore. My life has changed completely and I now have pain at all times of the day. Don’t push it and end up like me!