So you have just injured yourself? Is that the sound of the POLICE?

Is that the sound of the POLICE?

Image result for sports injury

After an acute injury, early management to ensure optimal outcome should follow a few simple principles – just think POLICE.


P – Protect

OL – Optimally Load

I – Ice

C – Compress

E– Elevate



What this means is largely based on the severity of the injury but essentially protect the injury from further damage. Think using crutches when you injure your leg or a sling when you injure your arm.


Optimal Load:

Often following an acute injury, a little bit of rest is important. However, you may feel compelled to rest your injured body part for longer than is actually necessary. This can lead to negative consequences such as reduced muscle strength and stiffness, which can delay your return to normal function.

Therefore, optimal loading is now recommended following an injury. Not only does this reduce negative effects of ‘complete rest’ but it can also help stimulate the healing process. What optimal loading looks like will be dependent on the injury.



Icing following an injury may help to manage the swelling around the injury and also reduce associated pain levels.



Compression may help to reduce swelling and inflammation. To provide compression an elasticated bandage such as a tubigrip may be used and should be applied down from the injured body part and extend above the site of injury.



Elevation helps to reduce swelling. The elevated body-part should be above the level of the heart to maximise its beneficial effects.

As always if in doubt get it checked out and a physiotherapist will be able to guide you through the POLICE principle and how it best applies to you.

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