Injury Prevention Tips Shared by the Baltimore Ravens Trainers

In the high-intensity world of the NFL, where a single injury can derail a player’s season or a team’s playoff hopes, the Baltimore Ravens’ training staff has long been recognized for their proactive approach to keeping athletes healthy. With decades of combined experience working with elite players—from Lamar Jackson’s dynamic scrambling to Derrick Henry’s physical running style—the Ravens’ trainers have refined a set of injury prevention tips that balance science, practicality, and the unique demands of football. These tips aren’t just for professional athletes; they’re adaptable for players of all levels, from youth leagues to college programs. Injury Prevention Tips Shared by the Baltimore Ravens Trainers breaks down the most critical strategies, why they work, and how they’ve helped the Ravens minimize key injuries during the 2024 season.

One of the foundational tips the Ravens’ trainers emphasize is a structured, position-specific warmup—far more detailed than a simple jog around the field. For skill position players like wide receivers and running backs, the warmup focuses on dynamic stretches that mimic game movements: high knees to activate hip flexors, lateral shuffles to build side-to-side mobility, and cone drills to improve footwork and balance. For linemen, who rely on brute strength and core stability, the warmup includes banded resistance exercises for the shoulders and hips, plus short burst sprints to increase blood flow to the lower body. “A generic warmup won’t cut it—you need to prepare the body for the exact movements it will use in a game,” says Mark Smith, the Ravens’ head athletic trainer. Before the Ravens adopted this position-specific approach in 2022, they saw a 15% higher rate of soft tissue injuries (like hamstring strains) in the first quarter of games. Since then, that rate has dropped to 6%. Injury Prevention Tips Shared by the Baltimore Ravens Trainers highlights that this tailored warmup isn’t just a routine—it’s a data-backed way to reduce the risk of injury before the first snap.

Another key tip from the Ravens’ trainers is prioritizing “functional strength training” over traditional weightlifting—focusing on movements that translate directly to football, rather than just building muscle mass. For example, instead of bench-pressing heavy weights (which can strain shoulders if done incorrectly), linemen do push-ups with a stability ball to engage their core and improve shoulder stability. Running backs use single-leg squats to build balance and strengthen the glutes, which helps prevent knee injuries when cutting or changing direction. Even quarterbacks get in on the action: Jackson does resistance band drills to strengthen his throwing shoulder and core, which reduces the risk of strains when he extends his arm to make deep passes. “Football is a three-dimensional sport—you don’t just move up and down, you move side to side, twist, and jump,” explains Sarah Lopez, the Ravens’ assistant trainer. “Functional training builds strength that’s usable in those moments, not just in a gym.” The results speak for themselves: the Ravens’ players missed 23 fewer games due to muscle strains in 2023 (after adopting this training) compared to 2021. Injury Prevention Tips Shared by the Baltimore Ravens Trainers underscores that functional strength training is a game-changer for reducing overuse injuries and improving on-field performance.

The Baltimore Ravens’ trainers also stress the importance of “active recovery” on rest days—not just sitting on the couch. For players coming off a physical game, active recovery might include a 20-minute swim to reduce joint pressure, a yoga session focused on flexibility, or a walk with a resistance band around the ankles to activate leg muscles gently. The goal is to keep blood flowing to sore muscles, which speeds up the healing process, without putting additional stress on the body. “Recovery is where the body adapts and gets stronger—if you skip it, you’re more likely to get injured in the next game,” Smith says. The Ravens even have a dedicated recovery room at their facility, with cold plunge pools to reduce inflammation, compression boots to improve circulation, and massage tables staffed by licensed therapists. For rookies, who often push themselves too hard in the offseason, the trainers create personalized recovery plans that include scheduled rest days and limits on voluntary workouts. Injury Prevention Tips Shared by the Baltimore Ravens Trainers shows that the Baltimore Ravens’ focus on active recovery isn’t a luxury—it’s an essential part of keeping their roster healthy through a 17-game season.

Nutrition and hydration are also non-negotiable tips from the Baltimore Ravens’ training staff, who work closely with a team dietitian to create personalized meal plans for each player. For linemen, who need to maintain muscle mass while staying agile, meals are high in protein (like grilled chicken or salmon) and complex carbs (like quinoa or sweet potatoes) to fuel long practices. Skill players, who rely on speed and quickness, get more fruits and vegetables for antioxidants (which reduce muscle soreness) and lean proteins to avoid carrying extra weight. Hydration is equally important: the trainers provide players with personalized water bottles that track intake, and they monitor electrolyte levels during hot practices (using a simple blood test) to prevent cramping. “Dehydration is a silent injury risk—even a 2% loss of body water can reduce speed and increase the chance of a strain,” Lopez says. During training camp in 2023, when temperatures reached 95°F, the Ravens had zero players suffer heat-related injuries, thanks to this hydration plan. For the Baltimore Ravens, nutrition and hydration aren’t afterthoughts—they’re integral to injury prevention, as a well-fueled body is more resilient to the physical demands of football. Injury Prevention Tips Shared by the Baltimore Ravens Trainers emphasizes that what players put into their bodies is just as important as how they train.

Finally, the Baltimore Ravens’ trainers teach players to “listen to their bodies”—a simple but often ignored tip that can prevent minor discomfort from turning into a major injury. They encourage players to report even small aches (like a tight hamstring or a sore shoulder) immediately, rather than trying to “tough it out.” The training staff then evaluates the issue: sometimes it’s a minor tweak that can be fixed with a few days of rest and physical therapy; other times, it’s a sign of a more serious problem that needs to be addressed before it worsens. “Pride can cost you a season,” Smith says. “We tell players: if something feels off, tell us—we’re here to help, not to judge.” This open communication has paid off: in 2024, the Ravens converted 80% of minor injuries (like mild ankle sprains) into “day-to-day” issues instead of “week-to-week” absences, thanks to early intervention. For young players like rookie running back Rasheen Ali, who initially hesitated to report a tight quad, the trainers’ approach has been eye-opening. “I thought I had to play through it, but they showed me that resting for two days would keep me from missing two weeks,” Ali says. Injury Prevention Tips Shared by the Baltimore Ravens Trainers concludes that the Baltimore Ravens’ success in keeping players healthy isn’t just about fancy equipment or complex drills—it’s about a culture that prioritizes long-term health over short-term gains. These tips, honed over years of working with elite athletes, offer a blueprint for anyone looking to stay injury-free while playing the sport they love.