For years, if you twisted an ankle or pulled a muscle, the go-to advice was to use RICE: Rest, Ice, Compression, and Elevation.
While that old acronym gave us a simple way to respond to injuries, healthcare providers (especially in sports medicine and physical therapy) have learned that healing often requires more than just resting and icing.
That’s where POLICE comes in.
What is POLICE?
POLICE stands for:
P – Protection
OL – Optimal Loading
I – Ice
C – Compression
E – Elevation
It’s the updated version of RICE, and it includes something RICE left out: smart movement.
Why the Change?
The biggest issue with RICE is the “Rest” part. While taking it easy right after an injury can help, completely resting for too long can actually slow down healing. It can lead to things like:
- Stiffness in joints
- Muscle weakening
- Delayed recovery
- Longer time away from normal activity
Research now shows that the body actually heals better when there’s some gentle, guided movement—hence the new emphasis on Optimal Loading.
Let’s Break It Down:
Protection
At first, protecting the injured area (using a brace, crutches, or avoiding certain movements) helps prevent further damage. But this is a short-term step—not a long-term solution.
Optimal Loading
This is the game-changer. Instead of total rest, optimal loading means slowly and carefully reintroducing movement. That might look like gentle stretching, walking with support, or guided physical therapy. It helps build stronger tissue and restores mobility faster.
Ice, Compression, Elevation
These classic tools still have their place—especially in the first 24–72 hours after an injury. They help manage swelling and pain, and support the body’s natural healing response.
So What Does This Mean for You?
It means if you’ve recently sprained something, pulled a muscle, or are dealing with a soft tissue injury, the best approach isn’t total rest. It’s smart care—a mix of protection, movement, and support that gets you back on your feet more quickly and safely.
If you’re dealing with an injury or just not healing as quickly as you’d hoped, we can help. Acupuncture, soft tissue work, and rehab guidance can all support your recovery in a way that’s gentle, effective, and aligned with how the body actually heals.
Have questions? Want to come in for support with recovery? Contact us today.
