Sports Injury Prevention and Management

For Parents and Athletes

Injury prevention is just as important as recovery. Providence Sports Medicine offers valuable education around proper warm up, cool down, stretching and strengthening to improve performance and reduce the risk of injury.

Balance and movement assessments help therapists identify vulnerabilities. In turn, they can prescribe individual interventions with the goal of preventing injury before it occurs. Our physical therapists, occupational therapists and athletic trainers work together to develop comprehensive injury prevention programs.

One-on-one screenings and active exercise interventions are available. Contact us for more information at 1-855-33-SPORT.

For Sports Organizers

Whether you’re a school athletic director, private sports club president or 10K race organizer, there’s nothing more important than the safety of your athletes. By working to reduce injuries, you can help instill confidence in participants and their families. That means happier, healthier athletes.

Providence athletic trainers have specialized training and expertise to help with the prevention, diagnosis and rehabilitation of athletic injuries, including emergency care situations.

Contact us

For more information about Play Safe or other athletic trainer support, contact:

School athletics


Providence currently covers more than 20 Oregon high schools with full-time athletic trainers for a broad range of sports programs. In addition to immediate on-site care for practices and games, athletic trainers hold regular training room hours at their schools to assist injured athletes and help them get back to full participation.

Athletic trainers help parents and athletes manage injuries through education and follow-up recommendations. They also help coordinate treatments with other medical providers, depending on the needs of the athlete.

Youth sports leagues

  • Providence Play Safe

    Providence Play Safe is an organized sports medicine program to help sports clubs manage, address and reduce sports injuries cost effectively.

    We know presidents and directors of private club teams face important challenges around athlete safety. In your role, you need to:

    • Understand, manage and reduce injuries overall
    • Ensure coaches have appropriate injury training and resources
    • Demonstrate a culture of safety and injury prevention that helps draw more players and families
    • Do all the above with limited resources

    Providence Play Safe is a structured program that provides that support, using Providence athletic trainers to:

    • Follow up with coaches and parents when significant injuries occur
    • Reduce anxiety for parents and athletes following injury
    • Guide parents through the return-to-play process
    • Facilitate timely referrals for appropriate medical care
    • Provide coaches with:
      • Injury reporting training
      • Useful sideline resources and materials
    • Answer questions or concerns from coaches and parents on game day, via phone or live video link

    Play Safe also provides your club with overall injury analysis and recommendations for improving safety and injury response.

  • Athletic trainer sideline coverage

    On-site Providence athletic trainers can further support game-day safety by:

    • Providing immediate treatment for on-field injuries
    • Ensuring a safe environment
    • Following up with parents of injured athletes, as appropriate

  • Athletic event on-site coverage

    From triathlons to fun runs, it’s important you’re prepared to address injuries – for your peace of mind and for the participants. Providence athletic trainers can expertly support your event and provide the experience and training needed to treat injuries and address emergency situations.

For Runners

Whether you’re an avid runner or a newbie, there are things you can do to prevent injury and improve your performance. Providence Sports Medicine provides expert care for runners at all experience levels and offers these tips to help you enjoy running throughout your life.

Is running causing you pain?

Learn how a movement analysis may get you going again.

Learn more

Five important things all runners should do:

  1. Stay hydrated: Drink water before and after you run to prevent cramping and to help improve muscle recovery. You’ll know you’re properly hydrated if your urine is light yellow and not dark.
  2. Warm up: Get your body ready to go. Walk for a few minutes or do some dynamic warm-up activities before you run.
  3. Stretch: After your run, stretching for a few minutes will ease your muscles and help your body recover.
  4. Wear proper clothing: It’s a good idea to wear reflective clothing in fabrics that wick away sweat. Avoid cotton – it can cause chafing, especially when wet.
  5. Listen to your body: If running causes pain or soreness that doesn’t go away, talk with your doctor or a physical therapist. You may have a more serious injury that can get worse if not addressed early. A running analysis from a sports physical therapist may also help make running more enjoyable and keep you in top form.

Simple tips for the beginning runner:

  • Create a running routine: Schedule time to run and commit to it. If you only run when it’s convenient, it may never become a priority.
  • Know you’ll be a little sore: General soreness is normal when you start a new running program. Give your body time to get used to running, but know the difference between general soreness and significant pain.
  • Remember that recovery is as important as the run: Hydration, diet, sleep and stress management can all impact your running performance. How you spend your time when you’re not running contributes to your success as an athlete.

Advanced tips to elevate your running performance:

  • Variety is good but be prepared: Changing your regular running route can be stimulating and beneficial. Add variety by choosing routes that make you alter your speed and that offer elevation changes as well as different running surfaces, like sidewalks, grass, dirt, sand, athletic tracks or artificial turf. But be prepared for the physical challenges different routes and surfaces can throw in your path.
  • Push yourself – within reason: It’s fulfilling to push yourself toward goals and add to your training regimen, especially when you’re a new runner. However, be mindful of big spikes in your mileage and pace – those spikes can increase your risk of injury, at any experience level.
  • Be strong to run long: Your body will handle the demands of running better if you do strengthening exercises. Do resistance exercises one to two times a week after you run to keep your muscles and joints strong and resilient, and to build muscular endurance.

Six common overuse conditions:

Runners run the risk of developing overuse injuries. Here are some of the most typical issues and what to watch for: