Stay Calm! Simple, safe steps to care for bumps, bruises, strains, and minor injuries.

The First Rule - Tell an Adult Right Away!!

If you get hurt during a game, practice, or recess, stop playing immediately and tell a trusted adult. Trying to 'play through the pain' can make a small injury much worse!

The R.I.C.E. Method for Strains & Sprains

R - Rest

Stop running or playing right away. Give your body time to pause and protect the injured area from further harm.

I - Ice

Apply a cold pack or ice wrapped in a thin towel for 15-20 minutes. Ice helps reduce swelling and dulls sharp pain.

C - Compression

Lightly wrap the area with an elastic bandage. This provides gentle support and keeps swelling down.

E - Elevate

Prop your injured leg or arm on a pillow so it sits above your heart level. This helps fluid drain away from the injury.

How to Handle Common Minor Injures

Scrapes & Small Cuts

1. Wash your hands, then gently clean the scrape with soap and warm water.

2. Apply a small amount of antibiotic ointment.

3. Cover it with a clean bandage to keep dirt out.

Bumps & Bruises

1. Place a cold ice pack (wrapped in a cloth or towel) over the bump for 10-15 minutes.

2. Rest the area and avoid bumping it again while playing.

Muscle Cramps

1. Slowly and gently stretch the cramping muscle. 

2. Gently massage the area with your hands.

3. Sip water or an electrolyte drink - cramps often happen when you're dehydrated.