For decades, RICE (Rest, Ice, Compression, Elevation) was the standard first aid for acute injuries like sprains. Recent sports science has shifted this toward POLICE, Protection, Optimal Loading, Ice, Compression, Elevation.
The key difference is in the first two letters. Total 'Rest' is now considered suboptimal, complete immobilization can actually slow tissue healing. 'Optimal Loading' means still loading the injured area in a controlled, gradual way within pain tolerance, rather than avoiding it entirely.
'Protection' replaces total rest, shielding the injured area from impact or excessive load early on, while still allowing safe, light movement. Ice, compression, and elevation remain relevant for reducing swelling in the first 24-48 hours.
What hasn't changed: this is still first aid, not a substitute for an exam. If swelling is significant or pain isn't improving after a few days, when to start optimal loading and how much is best determined by a physiotherapist or doctor, not a guess.
