For the first 48-72 hours we suggest POLICE treatment:

Protection - It is important that you look after your sore areas to reduce further injuries; don’t play contact sport or undertake any fast or sudden movements.

Optimal Loading - Only use injured arms or legs where it is comfortable. To protect a sore neck or beck, avoid heavy lifting. If it hurts, don’t do it!

Ice - Use an ice pack or frozen peas over the injured areas in ten minutely intervals for approximately an hour a day, this should reduce swelling and inflammation. Please ensure ice is used with caution and never placed directly onto skin. A tea towel can be used as a first layer on your skin. After ten minutes of use, ensure your skin is allowed time to warm back up to normal temperature then reapply.

Compression - Use a simple elastic bandage to support your injured arms or legs. This will make them more stable and help with swelling. Always make sure that you remove the bandage at night.

Elevation – You should elevate your injured limbs to the level of your heart or higher (if you are able to) as often as possible. This should reduce swelling and inflammation. 

By this point your pain and stiffness may feel slightly better.The key now is to start moving and mobilising. Move all affected limbs gently to start and build back up to pre-accident activity levels.

Simple analgesics can be used after injury, most of which can be bought over the counter in shops, supermarkets or pharmacy’s. Examples are:

• Paracetamol
• Ibuprofen

You may have been prescribed an alternative pain killer, please refer to specific advice for that tablet if this is the case.

• Most injuries as a result of an RTC take 1-2 weeks to recover but can sometimes take up to 4-6 weeks to be completely comfortable.
• You may have been given a follow-up appointment with a physiotherapist. It is important that you keep your appointment to make sure you recover fully.
• If you still have aches and pains ongoing after 4 weeks, contact your GP for further advice.

If you have any ongoing concerns or queries about your injuries you should contact NHS 111 or your local GP. If your concern is urgent or an emergency, attend your local Emergency Department.