Athlete’s First Aid Kit Checklist: Essentials, How to Pack, and How to Use Each Item

You don’t need a suitcase to care for sports injuries-you need the right things, in the right place, and the confidence to use them. This guide shows you what to pack in an actual athlete’s kit that works pitch-side, trail-side, or track-side. Expect a clear checklist, what each item does, how to use it in the first five minutes, and sport-specific add-ons. I train in blustery Bristol and keep my kit in a weatherproof box in the boot; it’s saved race days more than once.

TL;DR

• Pack for the first 5 minutes: bleeding control, airway/breathing, support/immobilisation, and pain relief.
• Use DR ABC: Danger, Response, Airway, Breathing, Circulation (per St John Ambulance, 2023).
• Soft-tissue rule of thumb: PEACE & LOVE approach after the first day (Dubois & Esculier, 2020).
• Know concussion red flags. If in doubt, sit them out (UK Grassroots Concussion Guidelines, 2023).
• Restock by dates, not by memory. Write a sharpie checklist inside the lid and review monthly.

The essentials: what goes in an athlete’s first aid kit and why

This is the practical, carryable kit that covers 90% of sports mishaps. Build it into a tough, water-resistant box or soft bag with clear pouches. Aim to access any critical item within 10 seconds-no rummaging.

• Gloves (nitrile), at least 6 pairs - For blood/body fluid protection. Nitrile beats latex for allergies.
• CPR face shield or pocket mask with one-way valve - If you need to deliver rescue breaths. Know where the nearest AED is.
• Trauma/pressure dressings (2 large, 2 medium)
• Hemostatic gauze (e.g., CE-marked) - For severe bleeding you can’t control with pressure alone.
• Sterile gauze pads (20+), assorted sizes - For cleaning, padding, and dressing wounds.
• Adhesive dressings/plasters (40+) - Include waterproof options and blister sizes.
• Wound-closure strips (butterflies) - For small, straight cuts under low tension.
• Antiseptic wipes or 0.9% saline pods (10-20) - For wound irrigation when clean water isn’t available.
• Adhesive tape (zinc oxide) and cohesive bandage (2-3 rolls each) - For secure dressings and light compression.
• Elastic/crepe bandages (3-4) and triangular bandages (2) - For support, slings, and securing splints.
• Instant cold packs (2-4) or reusable cold wrap - For acute swelling/pain. Wrap to protect skin.
• Finger splints and a lightweight SAM-style splint - For suspected sprains/fractures.
• Scissors (blunt tip), trauma shears, and tweezers - For tape, kit cutting, and debris removal.
• Foil emergency blanket - Prevents hypothermia after exertion or shock.
• Burn gel dressing or hydrogel (small) - For turf burns or minor burns (cool with water first).
• Eye wash (saline pods) and eye pad dressings - For grit, mud, or chemical splashes.
• Lubricant/anti-chafe, blister pads, moleskin - Small comforts that save races.
• Medication pouch (see “Medications” below) with consent policy if you’re a coach.
• Notebook, pen, marker - Record what happened, times, meds given, and contacts.
• Head torch and whistle - If you train in low light or remote areas.

Optional but valuable

• Tourniquet (CE-marked) - For catastrophic limb bleeding if trained to use it; call 999.
• Kinesiology tape - Not first aid, but handy for temporary support between events.
• Thermal gel pack (heat) - For muscle spasm, not for fresh injuries.
• Portable pulse oximeter - Useful in endurance/altitude scenarios; optional for most.

Medications (UK context)

• Paracetamol 500 mg - Adults: 1-2 tablets (500-1000 mg) up to 4 times a day; max 4 g/24 h (NHS, 2023). Avoid duplicates in combination meds.
• Ibuprofen 200-400 mg - Adults: 200-400 mg up to 3 times daily with food if tolerated; avoid if you have ulcers, kidney issues, or on certain meds (NHS, 2023). Not for acute soft-tissue injuries in the first 24-48 h if you follow PEACE guidance (“Avoid anti-inflammatories” early phase).
• Antihistamine (cetirizine or loratadine) - For mild allergic reactions.
• Glucose gel/tablets - For hypoglycaemia in known diabetics who are conscious.
• Salbutamol inhaler (spacer) - For athletes with asthma who supply their own, with consent.
• Adrenaline auto-injector - Only if the athlete has a prescription and you’re trained; use for anaphylaxis and call 999.

Legal/safety note (coaches/managers): get written consent for medication support, log doses and times, and stick to over-the-counter doses. Never give prescription meds to someone without their own prescription. When in doubt, do not administer-call 999 or 111.

Evidence and guidance: item choices align with St John Ambulance first aid guidance (UK, 2023), Red Cross first aid (2020 update), NICE advice on pain relief (2023), and UK Government Concussion Guidelines for Grassroots Sport (2023). For endurance environments, the American College of Sports Medicine (2023) supports quick return to hydration, gradual loading, and environmental risk management.

How to use your kit in the first 5 minutes (step-by-step)

First aid is a sequence, not a scramble. Think in this order. If you’re solo, call 999 on speaker early for life-threatening issues.

1. DR ABC (St John Ambulance)
   • Danger: make the scene safe. Traffic? Wet pitch? Loose bikes? Stop the hazard.
   • Response: talk, tap, shout. If no response, call 999.
   • Airway: open with head tilt-chin lift; if spinal concern, use jaw thrust if trained.
   • Breathing: look, listen, feel. Not breathing normally? Start CPR; send for AED.
   • Circulation: severe bleeding? Prioritise bleeding control.
2. Bleeding control
   • Apply firm, direct pressure with a dressing. Don’t peek-keep pressure steady for several minutes.
   • Layer more dressings if soaked; don’t remove the first layer.
   • For life-threatening limb bleeding not controlled with pressure, pack with hemostatic gauze and consider a tourniquet if trained; note the time and call 999.
3. Suspected fracture/dislocation
   • Immobilise as found with a SAM/finger splint, support with bandages/triangular sling. Pad bony points.
   • Ice wrapped in cloth for up to 15-20 minutes. Avoid heat, alcohol, and early massage.
   • Call 999 if the limb is deformed, pale/cool, numb, or pain is severe.
4. Sprains/strains (soft tissue)
   • First 24-48 h: Protect, Elevate, Compress, Educate (PEACE). Avoid anti-inflammatories if you’re following this model in the first day because they may blunt tissue healing signals (Dubois & Esculier, 2020). Use paracetamol if needed.
   • After 48 h: LOVE - Load, Optimism, Vascularisation (pain-free cardio), Exercise. Gentle, progressive loading.
5. Head injury/concussion
   • Red flags (call 999): worsening headache, repeated vomit, confusion, seizure, neck pain, drowsiness, slurred speech, unequal pupils, weakness, loss of consciousness.
   • “If in doubt, sit them out.” No same-day return to play. Follow UK Grassroots Concussion Guidelines (2023) and sport-specific return protocols.
6. Asthma
   • Help them use their reliever (usually blue salbutamol) with spacer: 1-2 puffs, repeat every few minutes if needed.
   • No improvement or they’re struggling to speak? Call 999. Stay calm and upright, loosen tight kit.
7. Allergic reactions/anaphylaxis
   • Mild: antihistamine and observe.
   • Severe (swelling, breathing difficulty, collapse): use their adrenaline auto-injector in outer thigh, call 999, and lie them down (except if breathing is hard, allow sit-up). A second dose may be needed after 5 minutes if symptoms persist.
8. Heat illness/hypothermia
   • Heat exhaustion: move to shade, cool with water/ice on neck, armpits, groin; sip fluids. No improvement within 30 minutes? 999/111.
   • Hypothermia: remove wet clothing, insulate, use foil blanket, warm sweet drinks if conscious, call 999 if moderate/severe.
9. Eyes
   • Irrigate with sterile saline or clean water for at least 10 minutes for chemicals or grit. Do not rub. Cover with eye pad if needed and seek urgent care for chemicals or penetrating injuries.

Pitfalls to avoid: over-tight taping that reduces circulation; ice directly on skin; returning to play after a head knock; removing impaled objects; using topical antibiotic creams on large open wounds; handing out NSAIDs too early after soft-tissue injury if following PEACE.

Sport-specific add-ons and real scenarios

Different sports, different risks. Keep the core kit the same, then add small modules in labelled zip bags. Here’s how I pack mine for common UK sports scenes.

• Running/track
  • Extras: blister kit (hydrocolloids, moleskin, sterile needle), anti-chafe, reflective foil for post-session chills.
  • Scenario: blister mid-interval. Clean with saline, dry, apply hydrocolloid, secure with tape. If intact and not too painful, leave the blister unbroken and pad around it.
• Cycling/MTB
  • Extras: more saline pods, extra gauze, big plasters, triangular bandage for collarbone support, steri-strips, eye wash.
  • Scenario: road rash. Rinse thoroughly (saline/water), gently remove grit, apply non-adherent dressing plus gauze, secure with cohesive bandage. Pain relief and tetanus status review later.
• Football/Rugby
  • Extras: cohesive bandage (lots), nosebleed pads, spare mouthguard case, instant ice, concussion assessment card, hemostatic gauze.
  • Scenario: head clash, no loss of consciousness but dizzy. Remove from play, monitor, no same-day return. Arrange follow-up per FA/RFU advice and the UK grassroots guideline. Document the incident and hand over written advice.
• Combat sports
  • Extras: more wound-closure strips, cotton swabs, petroleum jelly (for ringside bleeding control on small cuts), finger splints.
  • Scenario: split eyebrow. Control bleeding with pressure, clean, close with steri-strips if edges approximate and the cut is small/straight; otherwise refer for suturing within the golden window (ideally within 6-8 hours).
• Swimming/Triathlon
  • Extras: thermal wrap, spare towel, glucose gels, anti-chafe, extra foil blankets, ear drops (post-swim comfort), waterproof plasters.
  • Scenario: post-cold-water shivers. Dry, insulate, warm sweet drink if alert, gradual rewarming. Watch for afterdrop; avoid hot showers immediately if very cold.
• Trail/ultra
  • Extras: head torch, whistle, blister kit deluxe, zinc oxide tape, extra food/salt, tick remover (if you train near long grass/woodland).
  • Scenario: twisted ankle remote. Protect, compress, elevate if possible, support with taped figure-8 or SAM splint, and plan safe egress. Don’t be a hero-call for help early if terrain is risky.

Real life note: I label modules “Bleeding”, “Breathing”, “Bones”, “Blisters”, and “Bits & bobs”. That way anyone can help if I’m the one who needs help. Ripple, my cat, is wildly unimpressed with my label maker-my club mates aren’t.

Checklists, maintenance, quick answers, and next steps

Here’s your double-check before every session or match. Print it or sharpie it inside the lid so you can scan it in 30 seconds.

• Quick grab (top pouch): gloves, trauma dressing, hemostatic gauze, CPR shield.
• Wound care: gauze, plasters, saline, closure strips, antiseptic wipes.
• Support: cohesive and zinc oxide tape, crepe bandages, triangular bandages, splints.
• Comfort/essentials: instant ice, foil blanket, head torch, whistle, blister pads, anti-chafe.
• Medications: paracetamol, ibuprofen (if appropriate), antihistamine, glucose, athlete’s own inhaler/EpiPen.
• Docs: consent forms, emergency contacts, incident log, allergy list.

Restock routine

• Monthly: check expiries, replace used items, swap crushed plasters, top up gloves and saline.
• Season change: swap in heat packs for winter, extra instant ice for summer, and review sport add-ons.
• After any major use: debrief and replace that day. Wipe down scissors and shears.

Mini-FAQ

• Do I need a tourniquet? Not for most kits. It’s for rare, catastrophic bleeding. If you include one, get hands-on training and practise.
• Are NSAIDs bad after injury? The PEACE & LOVE model advises avoiding anti-inflammatories in the first 24-48 hours for soft-tissue injuries due to possible impact on tissue healing signals. If you need pain relief early, paracetamol is safer. Later, short NSAID use may help swelling/pain if you’re suitable for them. Check your health conditions.
• How many instant ice packs? Two is a minimum. In team sports or hot weather, carry four.
• Can I give meds to juniors? Only with written parental consent, correct doses, and logs. When unsure, call 111 or follow club policy.
• What about AEDs? Not part of the bag, but know where the nearest AED is at your venue and who holds the key code.
• My kit lives in the car. Is that okay? Yes, but extreme heat/cold degrades items. Use an insulated box and rotate stock more often.

When to call 999

• Unresponsive, not breathing normally; chest pain suggestive of heart issue.
• Severe bleeding that won’t stop with pressure.
• Suspected spinal injury or obviously deformed, pale, cold limb.
• Signs of severe head injury or worsening symptoms after a head knock.
• Severe asthma attack or anaphylaxis.
• Heat stroke (hot, confused, collapse) or moderate/severe hypothermia.

Smart packing tips

• Use clear inner bags with bold labels. Colour code: red (bleeding), blue (breathing), green (meds).
• Put the heaviest items at the bottom/back so the bag stands open without collapsing.
• Add a small laminated card with DR ABC, 999 prompts, and your postcode/what3words for remote locations.
• Practice. Set a two-minute timer and simulate finding each critical item with your eyes closed.

For teams and clubs: train at least two people per session in basic first aid (St John Ambulance/Red Cross courses). Keep a second kit by the pitch and log AED location. For league play, check your governing body’s minimum medical kit standards and concussion policy.

Keyword tip for finding gear: search locally for a athlete first aid kit or “sports first aid kit” that meets BS 8599 (workplace) standards as a baseline, then add sport-specific items.

Field-ready checklist (copy/paste)

• Gloves x10, CPR shield x1, trauma dressings x4, hemostatic gauze x1-2
• Gauze pads x20+, plasters x40+, saline pods x10-20, antiseptic wipes x10
• Closure strips x1 pack, adhesive tape x2, cohesive bandage x3, crepe x3, triangular x2
• Instant ice x2-4, foil blanket x2, SAM/finger splints x1 set, scissors/shears, tweezers
• Burn gel x1, eye pads x2, blister kit, anti-chafe, notebook/pen/marker, torch, whistle
• Paracetamol, ibuprofen (if suitable), antihistamine, glucose, inhaler/EpiPen (athlete’s)

Next steps / Troubleshooting

• Solo athlete: build the compact kit, learn DR ABC, and pin AED locations for your routes. Practise taping an ankle and using closure strips. Put a laminated “medical info” card in the kit.
• Coach/manager: set a pre-season medical form (allergies, meds, emergency contacts). Create a consent/meds log. Do a 15-minute sideline drill each month (bleeding control, concussion handover, asthma protocol).
• Parent of a junior athlete: keep a small kit in your bag plus the car. Teach your child to use plasters, ice safely, and to report head knocks immediately. Stick the “sit them out” rule to the fridge.
• After a scare (e.g., bad sprain or head knock): debrief within 24 hours, update the kit list, and book a first aid refresher if anything felt shaky.
• Budget tight? Prioritise gloves, trauma dressings, cohesive bandage, saline pods, plasters, foil blanket, and a CPR face shield. Add hemostatic gauze and splint when you can.

If you only do one thing today, open your kit and time how long it takes to find gloves, a pressure dressing, and your CPR mask. If it’s more than 10 seconds, repack. Your future self-muddy, breathless, adrenaline buzzing-will thank you.