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š If youāve suffered an injury, turn to the POLICE (Principle!!)
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After sustaining a relatively minor injury such as a muscle strain or a ligament sprain, you may not be immediately able to visit a Chartered Physiotherapist.
To help alleviate discomfort until you can, try following the POLICE Principle, which is described below.
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ā¹ļø POLICE DETAILS:
An evidence-based strategy for managing acute soft tissue injuries, the acronymised POLICE Principle is as follows:
1ļøā£ Protection:
Immediately after youāve sustained an injury, try to protect the affected area to prevent further damage. Where possible, use support such as a brace, sling, splint or crutches. Protecting the injury doesnāt mean complete immobility but avoiding activities that would likely exacerbate your condition.
2ļøā£ Optimal Loading:
Unlike the once favoured RICE method (which prioritised Rest), POLICE emphasises Optimal Loading. This involves gentle, controlled movements and exercises that promote healing without causing additional harm. The goal here is to stimulate tissue repair and to prevent muscle thinning, ensuring a quicker return to normal function.
3ļøā£ Ice:
To help reduce swelling and pain during the first 48 - 72 hours post-injury, every 2 to 3 hours, use a cold compress (or an ice pack wrapped in a cloth) for 15 to 30 minutes (max). Ensure you avoid applying ice directly to the skin to prevent potential frostbite.
4ļøā£ Compression:
Particularly important in the initial stages of injury management, compression helps to reduce swelling / provide support to the injured area. Use an elastic bandage or compression wrap, ensuring it's snug but not so tight that it restricts blood flow.
5ļøā£ Elevation:
To reduce swelling by facilitating fluid drainage, elevate the injured limb above heart level. Use pillows or cushions, especially when resting or sleeping.
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šØ While the POLICE Principle is an excellent self-help guide in the immediate aftermath of a soft tissue injury, itās unwise to view it as a substitute for professional help.
š©ŗ To book an appointment with one of our Chartered Physios (who can develop a best practice rehabilitation programme thatās specifically tailored to your unique needs), please contact us @:
š 085 783 6633
or
Once again, a huge thank you for your continued support.
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