The consequences of so many injuries are determined by what you do immediately after they occur – why suffer needlessly?

-James G. Garrick  MD, Anybody’s Sports Medicine Book

Ankle Injury Facts

Preventing swelling is the key to a rapid recovery!

  • Delaying treatment is the biggest mistake you’ll make with an ankle injury
  • Early use of a focal compression wrap is the most important first step, not ice
  • Ankle injuries are all treated the same on the front end, regardless of severity
  • You don’t need to know the extent/grade of injury prior to this initial treatment
  • You’ll do no further harm by quickly applying this proper treatment method
  • If you can’t bear weight on the injured limb you should see a doctor ASAP
  • Keep a FirStep™ Kit on hand for yourself and others in need of assistance
  • Doing resistance exercises and stretching are a must for a rapid recovery


Anybody's Sports Medicine Book

Sports Medicine Pioneer   James Garrick M.D. Bio

Buy the Book – Anybody’s Sports Medicine Book

Classic “SportsAid” Videos – James Garrick, M.D. & Jane Fonda
Rapid Recovery Treatment     Video Part 1   Video Part 2


Sports Medicine Book



The Myth of R.I.C.E.

R.I.C.E. is T.O.A.S.T. – Tactically Outdated Ankle Sprain Treatment

Ice can’t prevent swelling, but will help reduce acute pain. Used on top of the wrap, it will further aid in comfort and progressive swelling reduction. R.I.C.E. (Rest Ice Compression & Elevation) method assumes swelling has already occurred. It is not concerned with how much time is lost before normal activity is resumed. The FIRSTEP™ kit can cut that time in half.

Treatment Method – Focal Compression

Filling the valleys around the ankle knobs with foam donuts, when compressed with the wrap, creates “focal compression”. This prevents or eliminates swelling that delays recovery more than any factor. “It makes a huge difference in recovery time”. See a doctor, but, don’t delay treatment awaiting a diagnosis.

Insight from the Professional Community

Eric McCarty, M.D.

Eric McCarty, M.D.

Eric McCarty, MD – Chief of Sports Medicine at the University of Colorado School of Medicine and Head Team Physician for all University of Colorado Athletic Teams

The FirStep™ self-care kit allows the best-practice of focal compression to be self-applied where and when it’s needed the most. When you’re tasked with keeping folks on the job or field of play, it will make a huge difference“.     – Eric McCarty, MD


Athlete compliance, recovery time and the cost of treatment were all improved with our use of the self-adhering FirStep™ Focal Compression Donut Pads  
– Ray Chronister, ATC , Head Team Trainer(Retired) – US Naval Academy

Best Practice Articles

Special thanks from the Recovery Zone Team to: