The MED 4 Week Plan
For the pain that's still there after everything else.
MED stands for minimal effective dose: the smallest amount of the right work that still moves you forward. For you, that's three small things a day, about five to ten minutes in total, built around the week you actually have.
$90tax included, only if I can help
Most people I see with chronic pain have already done the right things. They went to physio, and it helped. Then the appointments ended, the exercise sheet ended up in a drawer, and a few months later the same thing was back.
Or they joined a gym, hired a trainer, and worked hard. The workouts were built for fitness and sized for an hour in the gym, so the sore spot either got worked around or pushed too far.
Neither of those is wrong. Physio is built to assess and settle things down. Training is built to make you fitter. What most people are missing is the part in between: a small, steady amount of the right work, done almost every day, that slowly builds the sore area back up until it can handle your life again.
That's where chronic pain tends to get stuck, and it's the gap this plan fills.
Why it works
Pain that hangs around usually comes from doing too much, too fast, too soon, after not doing enough for long enough. The way out is the smallest amount of work your body can handle today, done consistently, and moved forward one step at a time as it adapts. That's what a minimal effective dose is.
So what you get is three small things to do each day, about five to ten minutes in total, each tied to something you already do, like your first coffee or walking the dog. Each one moves forward on its own schedule. Your targets are set so a normal, messy week still counts as a good one. Every four weeks I look at how it went and build your next block from there.
“I now have more tools in my toolkit to continue progressing on my own.”
Mary DRehab, nerve damage recovery
How it works
Fill in the form
It's free. If you have questions, add them at the end.
I reply within 48 hours
I read every answer myself, then tell you whether I can build you a plan or who you should see first.
If I can help, you pay
$90, tax included. The payment details are in my reply.
Your plan arrives
A two-page plan built around your week, with a short video for every exercise.
Check in at four weeks
Fill in a short check-in and send me a photo of your sheet. I'll build your next four weeks from it.
What you get
- I read your answers myself
- A two-page plan built around your actual week
- A short video for every exercise
- A check-in at four weeks, with your next block built from it
When to see a doctor first
Some answers mean a doctor should look at things before any plan does. If yours do, I'll tell you plainly, and you won't pay anything. Once you've been seen, I'll build your plan with whatever they tell you in mind.
Under 18? A parent or guardian fills in part of the form with you.
Questions
Do I need any equipment?
No. I build your plan around what you already have at home. If you'd like a few pieces for a simple home setup, here's what I trust.
How long will it take?
It depends on how your body responds. Some people only need four weeks to feel confident and pain free again. I've also worked with people who needed a year after a major accident.
A rough guide I use: expect it to take about half as long as you've been dealing with the pain.
What if I miss days?
That's expected. Your targets are set so a normal, messy week still counts. If a whole week goes sideways, tell me at your check-in, and your next block gets built around what really happened.
What if it gets worse?
Stop that goal and email me. I'll adjust your plan or tell you who to see.
How is this different from physio?
Physio is built to assess and settle things down. This plan picks up from there, with a small amount of the right work done almost every day. If you're still seeing a physio, tell me in the form and I'll work around their program.
Do I need to live in Moncton?
No. It's all online, so you can be anywhere.
What if my question isn't here?
Add it at the end of the form. I'll answer it in my reply.
A simple home setup
You don't need any of this to start. If you'd like a few pieces at home, these are the ones I trust.
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$90, tax included.
Filling in the form is free. I'll read it within 48 hours, and if I can help, you pay then and I build your plan. If it's something a doctor should look at first, I'll tell you, and you won't pay anything.
Fill in the free form
