If you have suffered an acute musculoskeletal injury like a sprain or muscle strain, the first action is the P.O.L.I.C.E. method to treat your injury

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It is as follows:

  • Protection
  • Optimum Loading
  • Ice
  • Compression
  • Elevation

How is P.O.L.I.C.E. effective?

  1. After any acute injury to any muscle ligament or joint, initially for the first few days rest is required (Protection).
  2. A few days later gentle motion is started to maintain a level of protection to that injured area in the form of passive to active and finally to strengthening exercises (Optimum Loading) This progressive loading can help promote optimal healing of the injury, and it can prevent delays in returning to normal due to joint and muscle tightness or muscle atrophy.
  3. Any swelling or pain around the injury is best dealt with an application of an Ice pack; it is always handy to know how to make a pack.
  4. Also allow Compression while applying ice using an ACE bandage.
  5. For a few injuries Elevation is required depending on location.

The whole thought process behind this is that in the initial days following injury, your body brings a lot of blood and fluid to the injured site to prepare it for healing.  This excessive fluid limits range of motion (ROM) around your joint, and can actually delay proper healing. And hence the optimum loading is necessary. Too much immobilization can delay the healing process.

We at Dr.Fitness can tell you exactly how much protection your injured body needs, and when it is time to stop protecting the injury and start using the injured body part. Guide you to optimum loading part of P.O.L.I.C.E principle in a way that to perform simple exercises and motions to allow your injured muscle or ligament to heal properly.  

Please reach out to Dr Fitness at hello@drfitness.in if you have any questions. 🙂

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