The Free From Pain Brochure

FREE FROM PAIN™ BROCHURE CONTENTS

1) A basic introduction
2) Who is this programme aimed at?
3) Why is this programme important?
4) What evidence is this programme based on?
5) What are my options?
6) Important points
7) Next step

1) A BASIC INTRODUCTION

Free from Pain™ is an online 12-week therapeutic education and exercise programme, led by Dr. George Ampat. The exercise programme itself adopts exercises from 3 different evidence based training plans and incorporates them into an easy-to-follow exercise routine. The exercises cover all areas of the body and aim to improve strength and reduce pain. The majority of the exercises can be done sat down or holding onto the back of a chair. There are different components that make up this exercise programme. First is the exercise book. This provides 12 reasons why exercise is important and 12 metaphors which help in the understanding of complex issues. There is a reason for exercise and a metaphor for every week of the programme. The exercise book also has illustrations and descriptions of all the exercises used. Another component to this programme is the classes we run. We do group sessions, one-to-one sessions, online sessions and if you struggle to get around we will even come to your house!

2) WHO IS THIS PROGRAMME AIMED AT?

This programme is designed for the over 60s and aims to cater for seniors with musculoskeletal pain as well as for those who wish to try non-surgical options for managing their pain. It is also suitable for people who have already tried surgical treatments and did not get the results they had hoped for. Furthermore, this is also suitable for those who may not experience great amounts of pain, but just want to increase their strength and mobility.

3) WHY IS THIS PROGRAMME IMPORTANT?

The benefits of engaging with a programme like this are multifactorial. We know from studies that engaging in regular physical activity has been shown to keep us younger and prevent cognitive decline. Exercising helps to stop the vicious cycle of pain. When people are in pain there is usually some reluctance to exercise, due to a fear that it may exacerbate the pain. This avoidance leads to weaker muscles, less support for the bones and to more problems in the long term. If you exercise then you will build up the strength of your muscles, provide more support for your body, and have a reduction in pain. Studies have shown that exercises have a twofold effect, they both work to improve strength as well as reduce the perception of pain. In other words, exercise acts as a painkiller, reducing an individual’s overall sensitivity to pain. This will help to decrease the reliance on medications. Medicines and surgical interventions are necessary but needless medicines and surgical interventions can actually cause harm.

4) WHAT EVIDENCE IS THIS PROGRAMME BASED ON?

There are three separate components that make up the exercise programme:

i) OTAGO EXERCISES – LOWER LIMB STRENGTHENING

This home-based programme originated in the Otago region of New Zealand and was designed to improve balance and prevent falls using muscle-strengthening and balance-retraining exercises. Whilst falls prevention was the initial objective of the Otago exercise programme, studies have also shown that the programme can also improve the symptoms of musculoskeletal pain.

ii) MOTOR-CONTROL EXERCISES (MCE) – BACK STRENGTHENING

Patients usually explain that any movement they attempt increases their pain. Research has shown that this pain may be exacerbated due to both a lack of muscle strength and a lack of coordination rather than the original injury or pain itself. What this means is that the wrong muscles are working at the wrong time and this is the cause of the discomfort. The Motor Control exercises allow retraining of these muscles and increases their endurance, thereby providing relief from back pain.

iii) NECK & SHOULDER ISOMETRIC EXERCISES – UPPER BODY STRENGTHENING

Patients with neck pain sometimes explain that exercising increases their pain and as a result they stop exercising. Most of the exercises recommended for neck pain, attempt to increase the range of movement but this can result in an increase in pain. Research has shown that isometric and strengthening exercises of the neck and shoulders will provide better relief. Isometric exercises contract the muscles to strengthen them but without there being any movement. Once the strength is achieved the range of movement comes naturally.

 

5) WHAT ARE MY OPTIONS?

 

a) Group Classes – £120

We run group exercise classes in Ainsdale, Birkdale, and Formby. You will be entitled to 12 exercise classes ran by 2 qualified exercise therapists, the exercise book with the reasons and metaphors, 1 kg ankle weights and a resistance band

b) Online Classes – £120

This will include 12 online group exercise classes over zoom. This will be led by one of our qualified exercise therapists. The exercise book with the reasons and metaphors will also be included in this price.

c) One-to-One Classes at the Clinic – £540

This option involves you visiting our clinic at 681 Liverpool Road, Southport, PR8 3NS. You will receive 12 one-to-one exercise classes run by one of our qualified exercise therapists, the exercise book with the reasons and metaphors, 1 kg ankle weights and a resistance band.

d) One-to-One Home Visits – £720

This option will involve 2 of our qualified exercise therapists visiting your house to lead you in a one-to-one exercise session. This price includes 12 sessions, the exercise book with the reasons and metaphors, 1 kg ankle weights and a resistance band. This option is only available in Southport.

 

6) Important points

  1. You need to be in reasonable physical condition and able to follow instructions.
  2. We advise that you speak to your doctor before participating if you are worried.
  3. Please be aware that, as with any form of exercise, there is a potential risk of injury.
  4. We like to put an emphasis on confidentiality. If you come to one of our exercise classes we want it to be a safe space where we encourage discussion and group participation. Please respect everyone in the group and keep all discussions confidential, Vegas-style.

7) Next step

We would love to have you involved in one of our classes! If you have any questions or would like to get involved, then give us a ring on 01704579377 or email us at exercise@ampat.co.uk

The classes can either be purchased online or on the day of the class in person.