The sprain first-aid field kit
The first 72 hours decide your recovery.
A precise, downloadable playbook for the moments right after a sprain — before the swelling tells the story for you.
PDF + mobile · lifetime updates · 30-day refund
Inside the kit
RICE, Done Right
Rest · ice · compress · elevate, step by step
When to See a Doctor
Red flags, red lines, and when to wait
Taping & Wrapping
Ankle and wrist, with tension diagrams
Recovery Timeline
Week-by-week milestones to the full return
Preview
The first 48 hours
Rest
Stop the load. Keep weight off the joint for the first 48 hours to protect the healing ligament.
Ice
20 on, 40 off. A cloth barrier, never bare skin. This is what pulls the swelling down.
Compress
Firm, even tension — a calm, precise wrap that supports without cutting circulation.
Elevate
Above heart level whenever you sit. Let gravity do the quiet work overnight.
What people say
I got the guide the same night I rolled my ankle. The compression section saved me two days of needless swelling.
— Priya S., weekend runner
- ✓ 44-page illustrated PDF
- ✓ Instant download, yours forever
- ✓ Free lifetime updates
- ✓ 30-day money-back
Questions
Is this a substitute for a doctor?+
No. It's a first-aid reference for the immediate response and the first weeks of recovery. Always seek care for severe or worsening symptoms.
Which injuries does it cover?+
Ankle, wrist and knee sprains — the three most common — with general ligament principles that apply across them.
How do I get it?+
Instant download link by email. Read on any device, print the RICE and taping pages, keep it in your bag.