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!

What to Do After a Minor Sprain or Strain

Stop and protect the injured area: 

• Stop the activity that caused the pain and avoid activities that make the injury worse.

Cold Pack:

•  A cold pack wrapped in a cloth may temporarily help with pain or swelling. Never put ice directly on the skin.

Compression: 

•  A properly applied elastic bandage may help with swelling. It should not be so tight that it causes numbness, tingling, increased pain, or changes in skin color. 

Elevation:

• If comfortable, raise the injured arm or leg to help reduce swelling. 

Get help: 

• Tell a parent, caregiver, coach, athletic trainer, school nurse, or healthcare professional about the injury. Some injuries need medical evaluation even when they don't look serious. 

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.

4. Get medical help if the wound is deep, won't stop bleeding, has something stuck in it, is badly contaminated, or becomes increasingly red, painful, warm, or produces pus. 

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. Stop the activity. 

2. Slowly and gently stretch the cramping muscle. 

3. Gently massage the area with your hands.

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