Call the P.O.L.I.C.E. when you Sprain your Ankle

Not really - Please don’t call the police if you roll your ankle, they might get a bit upset… However, there’s a new term on the block when it comes to managing soft tissue strains. To keep our practice up to date with evidence, the ‘new’ POLICE protocol is more in line with how we want to manage these injuries in their early stages. The RICE principle leaves out some key details in managing these injuries, but you will notice similarities.

🚦Protect - Protect the injured area from further damage by using any aids or devices in the early stages e.g. crutches or a boot if required. Complete rest is not required in this case, as the aids allow you to continue being active within a comfortable limit.

💪Optimal Loading - We know that complete rest can set you back. Start moving and loading the injured area within a reasonable level, early! This allows for functional recovery and tissue regeneration right from the start.

🧊Ice - Icing the injured area in the first 48hours can prevent swelling and further bleeding. Only ice for 15 minutes at a time, and make sure you protect your skin with a layer of towel. There is some indication that icing/using anti-inflammatories for hamstring strains slows healing. But for injuries around a joint, ice can be very helpful initially.

🤕Compression - Gentle compression around the injured area can also control swelling and bleeding. Make sure you still have blood flow to the periphery, and we don't recommend keeping the compression on whilst sleeping - only when up and about during the day.

🆙Elevation - Your final step to controlling bleeding and swelling is elevating the injured area above your heart. Lying flat with a pillow under the leg is enough to promote blood flow and lymphatic drainage back to the heart.

If you have recently strained a muscle, or torn a ligament, use the POLICE protocol. Think - hamstring, calf strains, ankle sprains, knee joint issues, AC joint sprains - the list goes on! And of course, book in to see your physiotherapist to start your rehabilitation.