R.I.C.E Is Old News
For years, anyone with a sprain, strain or twisted ankle was told to follow RICE: Rest, Ice, Compression, Elevation. It was simple, memorable, and felt like the go-to method for acute injuries.
But research has moved on.
RICE is now considered outdated for most soft tissue injuries, and in clinical practice we use a more effective approach: POLICE.
If you have ever wondered why your osteopath, sports therapist or GP no longer tells you to rest as much as possible, this blog is for you.
Why RICE Is No Longer Enough
RICE had good intentions, but it encouraged too much rest. We now know that:
Complete rest can slow healing
Muscles lose strength quickly when inactive
Joints get stiff and swollen
The body recovers better when it is gently loaded early
Your tissues need movement and a gradual return to activity. Too much rest can actually delay recovery.
So, RICE needed an upgrade.
Say hello to POLICE
POLICE stands for:
Protect
OL Optimal Loading
Ice
Compression
Elevation
Let’s break that down.
Protect
In the first 24 to 48 hours, you may need to protect the area to avoid further damage.
This might mean:
Avoiding high impact
Using crutches temporarily
Reducing painful movements
It does not mean lying on the sofa for a week. Protection is short-term and purposeful.
Optimal Loading
This is the key difference between RICE and POLICE.
Optimal loading means introducing movement and weight-bearing gradually, based on what your body tolerates.
Why this matters:
Helps tissues heal along the right lines
Maintains muscle activity
Improves circulation
Reduces swelling
Speeds up return to daily activities
This is where people recover better and faster compared to RICE.
Ice
Ice can help reduce pain and swelling in the early days.
Short periods are enough, such as 10-15 minutes at a time.
It is not essential for healing, but it can make you more comfortable while the body does its job.
Compression
A bandage or compression sleeve can help limit swelling and provide support.
Just make sure it is snug, not tight.
Elevation
Raising the injured area above heart level helps swelling drain.
Simple but effective in the first day or two.
So, should you forget RICE completely?
Not necessarily. RICE is not harmful, but it is incomplete.
POLICE reflects what the evidence now tells us:
early, controlled movement helps you heal better than rest alone.
When to get your injury assessed
If you have:
significant swelling
sharp or worsening pain
difficulty bearing weight
repeated injuries in the same area
pain that does not improve after a few days
Then an assessment is a good idea.
At Body Zest, we help you understand what you have injured, how severe it is, and what the right level of movement should be. The goal is always to get you back to normal life as quickly and safely as possible.
The bottom line
RICE had its moment, but modern injury care has evolved.
POLICE gives your body what it really needs: protection, smart movement, and structured recovery.
If you want personal advice or you are unsure how much to load an injury, our team in Banstead is here to help.
Book your osteopathy appointment here.