Golf Treatment Leaders in New Jersey
As the most preferred, recognized, and awarded orthopedic practice in the region, Tri-County Orthopedics is your top choice for superior care tailored specifically for Golfers.
Golf offers strong physical and mental benefits, but the repetitive nature of the swing can lead to injury over time. At Tri-County Orthopedics, our team understands the specific demands of the game and focuses on treating a wide range of golf-related orthopedic conditions. Our goal is to help you return to the course safely and confidently.
In sports medicine, performance goals and long-term health are always the priority. For golfers, choosing the right doctor plays an important role in achieving a full recovery.
Our team includes board-certified, fellowship-trained doctors with extensive experience in diagnosing and treating golf injuries. With a strong focus on sports medicine, they develop individualized care plans designed to relieve pain, restore movement, and improve performance. Our mission is to keep you active in the game you enjoy without unnecessary setbacks.
Proud to be part of the elite national group The Golf Docs, our experts at Tri-County Orthopedics offer invaluable insights into injury prevention and performance enhancement. As a part of The Golf Docs, we are dedicated to assisting you in achieving peak performance on the course.
Preparing for Golf & Preventing Injury
Golf may not seem physically demanding, but the repeated motion of the swing places stress on the shoulders, spine, hips, and elbows. Proper preparation and conditioning can help reduce the risk of injury.
Adding flexibility work, strength training, and mobility exercises into your routine can improve both performance and durability. A consistent warm-up before each round can also help protect your body from strain.
The exercises below, recommended by Tri-County Orthopedics’ doctors, are designed to improve movement, build stability, and support injury prevention while playing.
Injury Prevention Exercises
Exercise 1
TORSO ROTATION STRETCH
1. Stand upright with your feet shoulder-width apart and your arms crossed over your chest.
2. Slowly rotate your upper body to one side while keeping your hips facing forward.
3. Continue until you feel a gentle stretch through your torso and lower back.
4. Hold for 15 to 20 seconds.
5. Repeat on the opposite side.
Exercise 2
SIDE PLANK
1. Begin by lying on your side with your elbow positioned directly under your shoulder and your legs extended.
2. Lift your hips off the ground, creating a straight line from your head to your feet.
3. Keep your core engaged and avoid letting your hips drop.
4. Hold for 20 to 40 seconds, then switch sides.
Exercise 3
HIP ROTATION
1. Lie on your side with your knees bent and arms extended straight out in front of you.
2. Keeping your knees together, slowly rotate your top arm across your body, opening your chest toward the opposite side.
3. Allow your upper back to rotate while keeping your lower body stable.
4. Hold for 10 to 15 seconds and return to the starting position.
5. Repeat on the other side.
Exercise 4
WRIST FLEXOR STRETCH
1. Extend one arm straight in front of you with your palm facing upward.
2. Use your opposite hand to gently pull your fingers downward toward the floor.
3. Continue until you feel a stretch along your forearm.
4. Hold for 20 to 30 seconds.
5. Switch arms and repeat.
Exercise 5
SQUATS
1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Lower your body by bending your knees and pushing your hips back while keeping your chest upright.
3. Keep your weight through your heels as you descend.
4. Push through your heels to return to a standing position.
5. Repeat for 10 to 15 repetitions.
When to See an Expert
Playing through pain can worsen injuries and delay recovery. Early evaluation by a doctor can help prevent more serious issues.
Our doctors focus on identifying the source of your symptoms and building an effective treatment plan. You should consider scheduling an appointment if you experience:
- Ongoing pain during or after playing
- Limited range of motion or stiffness
- Symptoms that do not improve with rest
- Sudden pain in the shoulder, back, elbow, hip, knee, or wrist
- Weakness or instability that affects your swing
Common golf-related injuries include:
- Golfer’s elbow
- Rotator cuff injuries and shoulder pain
- Lower back strain
- Wrist and hand injuries
- Hip and knee overuse conditions
- Tendinitis and muscle strains
Who to See
Dedicated to delivering the care you need when you need it, we proudly offer our Walk-In Clinic for urgent needs in Cedar Knolls. With convenient extended hours, our specialized orthopedic Walk-In Clinic provides prompt, expert treatment for bone, joint, and muscle injuries so you can get back to doing what you love quickly and safely.