Are you an active individual who loves sports or physical activities? You’ve probably come across the age-old advice of “RICE” (Rest, Ice, Compression, Elevation) for managing acute injuries. But what if we told you there’s a more comprehensive approach to dealing with these injuries? Welcome to the world of “POLICE” – Protect, Optimal Loading, Ice, Compression, Elevation.
At Whitson Wellness, we understand that staying active sometimes leads to injuries, and we’re here to guide you through the recovery process while enhancing your overall performance and preventing future injuries. As the sole Owner and Physiotherapist at Whitson Wellness, I bring a wealth of knowledge from my initial Sport Science background (BSc), along with first hand experience working with professional footballers namely at QPR Football Club. Please read my take on RICE and why adopting a slightly different approach (POLICE) can enhance your recovery.
The Problems with Immediate Icing
First, let’s debunk a common myth: immediate icing. While icing has long been the go-to for many athletes, research has shown that it may not be the best first step. It is a complex subject but in simple terms, Icing can actually slow down the healing process by reducing blood flow and limiting the body’s natural response to injury. Instead, the “Protect” and “Optimal Loading” phases take the front seat in the POLICE approach.
The “Protect” phase involves guarding the injured area. This can include the use of a brace, bandage, or other protective measures. By preventing further damage, you set the stage for a smoother recovery. Don’t change that grade one injury to a grade two injury. Remember you know your body best. If you can feel something isn’t right remove yourself from the field of play.
1. Protect: Your First Line of Defence
2. Optimal Loading: A Key to Recovery and Prevention
This is where my background and experience can help you. If you have ever been treated by myself you will probably be bored of this message (I repeat myself quite a lot) but it’s because I know how important this is in your recovery! Optimal loading is all about finding the right balance between rest and activity for your specific injury. It’s not about staying completely immobile but, rather, moving in a way that promotes healing and prevents muscle atrophy. If you are not sure what pain is okay and what pain isn’t when exercising or during rehab – Get in touch!
3. Ice: Use It Wisely
While icing shouldn’t be the first step, it still has its place in the recovery process. After the “Protect” and “Optimal Loading” phases, applying ice can help manage pain and reduce swelling. The severity/prognosis of the injury should guide the presciption of this to accelerate your recovery.
4. Compression and Elevation: Reducing Swelling and Enhancing Circulation
The final steps in POLICE involve compression and elevation. Using a compression bandage can help reduce swelling, and elevating the injured area helps improve blood circulation, aiding in the healing process.
In summary, ditch the age-old RICE method and embrace the POLICE for a more comprehensive and effective approach to managing acute sporting injuries. Remember, as a patient of Whitson Wellness, you are welcome to contact me in between your appointments with any of your queries to ensure optimal recovery is achieved.
Matthew Whitson (BSc, MSc, MHCPC, MCSP)
T: 01494 935925
M: 07969 253257
E: info@whitsonwellness.com
W: www.whitsonwellness.com
A: The Fit Club, 16 Woodside Rd, Amersham, HP6 6AJ