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Sports First Aid Kit: Are You Prepared?
By Louise Roach
Do you have an active family? Are your kids involved in soccer or little league? What sports are high on your
priority list – running, golf, tennis?
American Sports Data, Inc. estimates:
- 50.6 million people over the age of 6 exercise frequently, participating in single activities (running,
- 39.9 million participate in recreational sports (basketball, tennis, softball)
- 15.3 million people are active outdoors (hiking, mountain biking, skiing)
- 3.2 million players are registered with the U.S. Youth Soccer Association
If you pound the pavement, swing the club, or bat the ball, there is always the chance for injury. Is your
family prepared with a sports first aid kit that meets your needs? Many commercially packaged first aid kits
contain basic supplies. Sure, they might offer limited help for simple emergencies. But is your first aid kit
prepared to handle your child’s rugby injuries or treat a sprained ankle on the soccer field? How about your knee
pain after a marathon?
The answer is to create your own customized kit that fits your family’s sports first aid needs. Chances are you
already have many of the necessary supplies on hand. Here’s how you get started.
1. Evaluate your needs by the type of sports your family participates in. Is there the likelihood of bumps,
cuts, and bruising that might occur in contact team sports? Or are overuse injuries more prevalent such as runner’s
knee, golfer’s tendonitis, or tennis elbow?
2. Decide what supplies best fit the type of injuries you have described, such as bandages and ointment for
cuts; ice pack for pain and swelling; sunscreen for sun burn.
3. Find a roomy, insulated tote to carry your supplies. Why an insulated carrier rather than one of those
little, plastic boxes that most first aid kits come in? Because you need to carry at least one, preferably two
frozen, reusable ice packs in your sports first aid kit. Most kits only contain an instant, one-time-use, chemical
ice pack. This is usually not sufficient to numb pain or reduce swelling. The best and most effective treatment for
many injuries is to immediately apply a frozen ice pack for several 15 to 20 minute sessions. This will help lessen
pain, reduce swelling and treat bruising. And an insulated tote will keep your ice packs cold for several
Here is a list of suggested supplies to include in your family’s sports first aid kit:
Information: First aid guide or manual
General: Matches, Scissors, Travel Toilet Paper, Anti-diarrheal, Antiseptic wipes, Tweezers, Needle (for
splinters), Thermometer, Safety pins, Flashlight, Disposable gloves, Mouthpiece (in case of using CPR), Blanket,
Plastic Zip-lock bags (to keep supplies dry), Tissues
Emergencies: Cell phone, Whistle, Personal alarm, Pepper spray, Emergency phone numbers, Maps (with directions
to nearest first aid)
Pain and Swelling: Cold pack, Ibuprofen
For cuts, scrapes, blisters: Bandages of different sizes, Antibiotic cream or hydrocortisone cream, Mole skin
dressing kit, Sterile gauze, Adhesive tape, Antiseptic solution, Non-stick gauze pads
Sun protection/heat exhaustion: Misting water bottle, Cold pack, Sunscreen, Lip balm, Aloe Vera lotion
Fractures, strains, sprains, pulled muscles: Neoprene joint braces, Compression bandage/ice wrap, Cold pack, Two
triangle shaped pieces of cloth for a sling or tourniquet
Dehydration: Filled water bottle, Sports drink
Allergic Reactions: Calamine lotion, Epinephrine (for bee stings), Antihistamine, Recommended medications
Insect Bites: Epinephrine (for bee stings), Insect repellent, Cold pack (reduces swelling of bug bites)
Assemble your supplies and customize your family sports first aid kit for each event or outing.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation.
Always consult with your physician in the event of a serious injury.
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