This information leaflet provides you with advice on how to manage your acute soft tissue injury using our ‘POLICE’ guide – protect, optimal loading, ice, compression and elevation.
What is an acute soft tissue injury?
Acute injuries are caused by a sudden trauma such as a fall, twist or blow to the body. Examples of an acute soft tissue injury includes muscle or ligament sprains[cite: 1].
What does ‘POLICE’ stand for?
‘POLICE’, previously known as ‘RICE’ (rest, ice, compress, and elevation) is an acronym you can use to remind and guide yourself on how to manage your acute soft tissue injury[cite: 1].
If you follow this advice after your injury, your injury will heal in the best possible way and you will minimise potential complications such as muscle wasting, stiffness in the joint and long term pain[cite: 1].
P and OL: Protection and optimal loading
Try to avoid complete rest. Keep yourself moving as normally as possible within the limits of your pain[cite: 1].
I: Ice
Applying crushed ice in a towel to the area for 10 minutes a couple of times a day might help reduce pain and swelling[cite: 1].
C: Compression
Using a compression socking or bandage around your injured body part can help reduce swelling[cite: 1].
E: Elevation
Elevating your injured body part can also help to reduce swelling[cite: 1].
Risks and side-effects
- Don’t put ice directly on to your skin. Wrap it in a towel and check your skin every few minutes to ensure that you do not ‘burn’ your skin[cite: 1].
- Do not compress the area too much. If the bandage or compression stocking is too tight there will be too much of a restriction to your circulation. The bandage should feel tight but not cause pain[cite: 1].
Please discuss any further questions with your physiotherapist at your next appointment[cite: 1].
Contact us
Address:
Musculoskeletal (MSK) out-patient department
Lower ground floor, Royal Free Hospital
Pond Street, London[cite: 1]
Phone:
020 7830 2127[cite: 1]
Follow us on Twitter:
@RoyalFreeMSK[cite: 1]