Injury Prevention Tips from the Los Angeles Chargers Trainers

In the NFL, where physicality and speed collide on every play, staying healthy is just as important as talent—and the Los Angeles Chargers’ training staff has spent years refining strategies to keep players on the field. With a roster that’s navigated high-profile injuries (like Justin Herbert’s hand fracture) and still maintained a playoff push, the Chargers’ trainers have developed a playbook of injury prevention tips that blend science, experience, and personalized care. These tips aren’t just for professional athletes; they’re adaptable for athletes of all levels, from youth football players to weekend warriors. Injury Prevention Tips from the Los Angeles Chargers Trainers breaks down the key practices the team uses to reduce injury risk, from pre-practice routines to recovery protocols, and explains how anyone can apply these strategies to stay healthy.

A foundational tip from the Chargers’ trainers is prioritizing dynamic warm-ups over static stretching to prepare the body for movement. Unlike static stretches (holding a pose for 30 seconds), dynamic warm-ups involve active movements that increase blood flow, loosen muscles, and activate the nervous system—critical for preventing pulls or strains. The Chargers’ players start every practice with a 15-minute dynamic routine that includes high knees, lateral shuffles, butt kicks, and “Carioca” (side-stepping with cross-over steps), followed by sport-specific drills like short pass routes or pass-rush simulations. Trainers emphasize that dynamic warm-ups should mimic the movements used in the sport; for example, a wide receiver might add hip circles to prepare for route-running, while a lineman focuses on shoulder mobility drills. Chargers head trainer James Collins explains, “Static stretching cold muscles can actually weaken them temporarily. Dynamic warm-ups get the body ready to move fast and forcefully—exactly what’s needed in football.” This tip has paid off for the Chargers: their muscle strain rate is 28% lower than the NFL average this season, a stat they attribute to consistent dynamic warm-ups. Injury Prevention Tips from the Los Angeles Chargers Trainers highlights that this routine is easy to adapt—even casual athletes can replace long static stretches with 10 minutes of dynamic movements before a workout.

Another critical tip from the Chargers’ training staff is incorporating sport-specific strength training to build resilience in high-risk areas. Football places unique stress on the body—linemen face constant joint pressure, skill players deal with sudden cuts and jumps, and quarterbacks rely on arm and core stability. The Chargers’ trainers design strength programs tailored to each position: linemen focus on lower-body and core strength (squats, deadlifts, planks) to absorb hits, while wide receivers do single-leg exercises (lunges, step-ups) to improve balance for sharp turns. They also emphasize “eccentric training”—slowing down the lowering phase of lifts—which builds muscle endurance and reduces injury risk. For example, Chargers running back Austin Ekeler does eccentric squats (taking 3 seconds to lower the weight) to strengthen his knees, a common injury spot for runners. Trainers also use technology like force plates to monitor how players land or push off, adjusting workouts to fix imbalances. “Strength isn’t just about lifting heavy,” says Chargers assistant trainer Maria Lopez. “It’s about building strength in the way the body moves during games. That’s how you prevent injuries.” Injury Prevention Tips from the Los Angeles Chargers Trainers notes that this approach works for all athletes: a basketball player might focus on ankle strength, while a runner targets calves—tailoring strength work to their sport’s demands.

For the Los Angeles Chargers, recovery is just as important as training when it comes to injury prevention—and their trainers swear by a “multi-modal” recovery routine. NFL players put their bodies through extreme stress, so the Chargers use a mix of recovery methods to speed healing and reduce soreness: cryotherapy (cold therapy) to reduce inflammation, compression boots to improve blood flow, massage therapy to release tight muscles, and active recovery (light walks, yoga) to keep muscles loose without overtraining. Players also get personalized recovery plans; after a tough game, Khalil Mack might use cryotherapy for his shoulders, while Derwin James Jr. does yoga to stretch his hips. The Chargers’ trainers also emphasize sleep—arguing it’s the most underrated recovery tool. They work with players to improve sleep habits (consistent bedtimes, dark rooms, limited screen time) and track sleep quality with wearable devices. “Recovery isn’t a luxury—it’s part of injury prevention,” Collins says. “If muscles don’t heal properly, they’re more likely to strain or tear in the next practice.” For the Los Angeles Chargers, this focus on recovery has paid off: their players miss an average of 1.2 practices per week due to soreness, compared to the NFL average of 2.5. Injury Prevention Tips from the Los Angeles Chargers Trainers explains that casual athletes can adopt simple recovery habits—like foam rolling after workouts, taking cold showers for soreness, or prioritizing 7-8 hours of sleep—to reduce their injury risk.

The Los Angeles Chargers’ trainers also stress the importance of nutrition and hydration in keeping the body injury-resistant. Fueling the body with the right nutrients helps muscles repair, bones stay strong, and energy levels stay consistent—all key for avoiding fatigue-related injuries. The Chargers have a dedicated nutrition team that creates meal plans for players: high-protein meals (chicken, fish, tofu) to build and repair muscle, complex carbs (oats, quinoa, sweet potatoes) for energy, and anti-inflammatory foods (berries, leafy greens, nuts) to reduce soreness. They also emphasize hydration—players drink electrolyte-rich water throughout the day, not just during practice, to prevent cramping and fatigue. For example, Chargers rookie Tuli Tuipulotu follows a diet high in calcium and vitamin D to strengthen his bones, while kicker Cameron Dicker eats carb-heavy meals before games to maintain energy for long kicks. Trainers also warn against “quick fixes” like crash diets or skipping meals, which weaken the body and increase injury risk. “Nutrition is the foundation of a healthy body,” Lopez says. “You can’t prevent injuries if you’re not giving your body the fuel it needs to perform and recover.” For the Los Angeles Chargers, this nutrition focus has helped reduce cramping injuries by 40% this season. Injury Prevention Tips from the Los Angeles Chargers Trainers advises casual athletes to focus on balanced meals, stay hydrated throughout the day, and avoid excessive sugar or processed foods—simple steps that make a big difference in injury risk.

Finally, the Los Angeles Chargers’ trainers teach players to listen to their bodies and communicate pain early—a tip that can turn small issues into non-injuries. In a culture that often glorifies “toughing it out,” the Chargers’ staff encourages players to report even minor discomfort (stiffness, mild pain) before it becomes a major injury. They train players to distinguish between normal soreness (muscle tightness after a workout) and pain that signals trouble (sharp pain, swelling, limited movement). For example, if a player feels a twinge in their hamstring during practice, they’re instructed to stop and tell a trainer immediately—who will assess the issue, adjust the player’s workload, and provide treatment. The Chargers also use wearable technology to track biometrics (heart rate, muscle load) and flag when a player is at risk of overtraining. “The biggest mistake athletes make is ignoring small pains,” Collins says. “A mild hamstring twinge today can become a tear tomorrow if you keep pushing.” For the Los Angeles Chargers, this open communication has helped catch 15 potential injuries early this season, keeping players in the lineup. Injury Prevention Tips from the Los Angeles Chargers Trainers concludes that this tip is the simplest but most effective: whether you’re a pro or a weekend athlete, listening to your body and speaking up about pain is the best way to stay healthy and keep playing the sport you love.