We've all heard about the injuries Pokémon Go players have suffered while trying to catch 'em all. But Pokémon Go isn't the only way you can hurt yourself using a smartphone.

According to the National Safety Council, so-called distracted-walking incidents involving cell phones accounted for more than 11,101 injuries between 2000 and 2011. And some 330,000 injuries occur each year from accidents caused by phone use while driving.

Spending hours on your smartphone can be detrimental to your health in other ways, including:

Eye Strain

Nearly three-quarters of Americans play games on their phones, according to the Vision Council, a nonprofit organization in the optical industry. And with Pokémon Go still going strong, that number may rise.

Gaming, more than smartphone activities such as texting or taking pictures, might encourage you to stare at your device for long periods of time. Extended use of a smartphone can dry out and irritate your eyes—or even temporarily blur your vision.

Also, most smartphones now have backlit screens that emit blue wavelength light. Emerging research suggests that long-term exposure to this kind of light could damage retinal cells, and that might impair your vision, according to the Vision Council’s 2016 Digital Eye Strain Report.

The report also notes that long-term exposure to blue wavelength light may be linked to progressive vision problems such as age-related macular degeneration and cataracts. But more research needs to be done to confirm this.

What to do: Since being in a dark room with a bright screen is especially hard on your eyes, minimize the likelihood of strain (and your exposure to blue wavelength light) by matching the brightness of your phone to the brightness of the room. You can do this by adjusting the light on your phone or in your room.

In addition, follow the 20-20-20 rule: Every 20 minutes take a break of 20 seconds minimum to look away from the screen and at an object that is at least 20 feet away from you.

And whenever you are gaming or reading on your phone, try to hold the device an arm’s length from your face. (Most of us keep it just 8 to 12 inches away.) If you find this makes onscreen words too hard to read, try making the font larger.

Not only does holding the phone farther away from your eyes reduce the likelihood of eye strain, but it also cuts your exposure to the low-level radiation the phone emits. This is important because a recent study by the National Toxicology Program suggests a link between cell phone radiation and cancer in rats.

Neck and Back Pain

Leaning forward to look at your phone for long periods of time can cause "text neck"—a strain of your upper back and neck, according to a study published in 2014 in Surgical Technology International. “Holding one position for a long period of time can aggravate the back and cause strain in the muscles that support the spine,” says Consumer Reports’ medical director, Orly Avitzur, M.D.

Over time, this poor posture can lead to additional wear and tear on the spine and degeneration of joints, and in some cases, even the need for surgery, according to the study.

What to do: Hold your phone at or near eye level, creating a neutral spine. That will ease the strain on your neck and spine. Also, “if you feel any pain it’s a good idea to stop whatever activity is aggravating it,” Avitzur says. “You don’t want to aggravate it more by repeating the same activity and using the same muscle groups that have already been injured.”  

Wrist and Hand Injuries

Repeating the same action over and over again—as we often do when using a mobile phone, particular when playing games on it—can injure the joints in your hands and wrists. Repetitive texting, tapping, scrolling, flicking and clicking have spawned a variety of device-related ailments in recent years: BlackBerry thumb, iPod finger, Nintendinitis, Wiinjuries, and maybe now . . . Pokémonitis. 

Symptoms range from an occasional ache to severe pain and weakness. Excessive use of your phone, for example, can lead to a form of tendinitis called “trigger thumb,” which can cause the thumb to lock in position, as well as De Quervain’s tenosynovitis, in which the tendons at the thumb’s base become inflamed.

What to do: The best solution is to cut back on all that smartphone game-playing. But if you can’t ease up on your Pokémon-catching habit, reduce keystrokes if possible by using the auto text or voice feature on your phone when you’re not gaming—especially if you have existing arthritis or other joint problems.

Most importantly: If you feel strain or pain, stop and rest your hands. “You want to be very conscious of pain at the base of the wrist and in fingers when you are doing the same manual task over and over again,” Avitzur says.

Try stretching and applying ice to affected joints, and consider over-the-counter anti-inflammatory drugs such as ibuprofen (Advil and generic) and naproxen (Aleve and generic) to reduce discomfort.

If these strategies don’t help, or the pain or swelling is severe or returns, see your doctor. And don't ignore the problem. “The more involved you are at the task at hand—whether it's work or something pleasurable such as a video game on your phone—the easier it is to ignore symptoms because you are distracted,” Avitzur says. “But you really want to pay attention to those symptoms before they turn into chronic complaints.”