POLICE = Protection, Optimal Loading, Ice, Compression, Elevation. Unlike old-school RICE, it emphasises early controlled movement instead of complete rest, which speeds healing and reduces stiffness.
Protection (first 24–48 hours)
Use a brace, sling or crutches to prevent further injury. Avoid any aggravating activity.
Optimal loading (from day 2–3)
Gentle pain-free range of motion and partial weight bearing actually accelerates healing — total rest leads to muscle wasting and stiffness.
Ice, compression, elevation
Ice 15–20 minutes every 2–3 hours for the first 48 hours.
Compression bandage to control swelling.
Elevate the limb above heart level whenever possible.
When to see a sports injury specialist
If you can't bear weight, hear a 'pop', notice immediate swelling, or symptoms persist beyond 5–7 days — get an orthopaedic and MRI assessment.