Repetitive Strain Injuries: Why Your Daily Habits Might Be Holding You Back
You don’t have to be a high-level athlete or full-time laborer to suffer from repetitive strain injuries (RSIs).
In fact, I see it all the time at PAR 5 Physical Therapy:
People with pain that sneaks up over time — from workouts, golf swings, yard work, or even sitting at a desk.
It starts small:
A tight forearm after typing all day
A shoulder pinch during pull-ups
Some soreness behind the knee after a few runs
But weeks go by, and suddenly that small ache turns into a nagging issue that won’t go away. That’s how repetitive strain injuries creep in.
What Are RSIs, Really?
Repetitive strain injuries are overuse injuries that develop when the same tissues — muscles, tendons, or joints — are stressed again and again without enough recovery or proper mechanics.
Common RSIs I treat include:
Tennis elbow (even if you don’t play tennis)
Golfer’s elbow
Rotator cuff irritation
Plantar fasciitis
Patellar tendonitis
IT band syndrome
Low back tension from poor lifting mechanics
These aren’t always caused by big movements. Sometimes it’s the small, repeated actions that wear your body down.
Repetition Isn’t the Problem — Compensation Is
Here’s the key:
Repetition isn’t always bad. Compensation is.
At PAR 5 Physical Therapy, we assess the way your body moves during your everyday tasks — whether that’s lifting a barbell, typing at a desk, walking 18 holes, or doing burpees.
Often, RSIs develop because of:
Limited mobility in one joint, forcing another to overwork
Poor control of stabilizer muscles, especially in the hips, scapula, or core
Skipping warm-ups or never addressing recovery
Ignoring minor pain until it becomes major
The good news? These things are fixable.
Why Treatment Isn’t Just About the Painful Area
When someone comes in with, say, elbow pain from CrossFit or tight hamstrings from running — our evaluation doesn’t just focus on that spot.
We take a full-body approach:
Is your shoulder rotating correctly?
Are your hips moving well enough to take load off your knees?
Are your ankles limiting your squat depth?
Are your wrists and thoracic spine helping or hurting your golf swing?
We often find that the site of pain is not the source of the problem. And that’s why generic stretching routines or random exercises you found online don’t always work.
What We Do at PAR5PT to Treat (and Prevent) RSIs
Here’s what makes our approach different:
✅ One-on-One Care: Every patient gets 60 minutes of focused, personalized treatment — every session.
✅ Manual Therapy First: We use dry needling, joint mobilization, IASTM, cupping, and other skilled techniques to reset the tissues and reduce pain quickly.
✅ Corrective Movement: We reinforce good movement patterns with targeted exercises based on your specific dysfunctions.
✅ Education That Empowers: We teach you how to move better, recover smarter, and prevent future flare-ups — so you don’t become dependent on PT.
Don’t Wait Until You Can’t Train
The frustrating part of repetitive strain injuries is that they’re easy to ignore… until they suddenly sideline you.
You don’t need to be in crisis mode to benefit from physical therapy.
In fact, the best time to see a PT is before the pain takes over your training, your performance, or your quality of life.
So if something’s been nagging you — whether it’s during workouts, your golf swing, or just getting through the workday — don’t wait.
Book Your Movement Assessment
We’ll dive into how you move, where your imbalances are, and how to create a plan to correct them. Whether you're lifting, swinging, running, or just trying to stay active pain-free — this is your first step to long-term durability.
🗓️ Book online today
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PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ, get back to exercising and working out pain-free without taking time off or relying on injections or pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.
If you have questions about anything, big or small, just call or text 973-490-4955.