Self Management Resources (MSK Patient Portal)

Please click on the links below to access the information and resources.

Pain Management Advice

• Understanding Pain
• Managing Activity 
• Flare-ups and Pain 
• Sleep and Pain 
• Setting Goals 
• Exercise and Pain 

MSK self management workbooks 

• The Shoulder 
• The Spine: Neck, Mid-Back, Low Back 
• The Knee 
• Wrist, Hand and Thumb Osteoarthritis  
• Wrist and Hand Ganglions
• Wrist and Hand: Dupuytren’s Disease and Trigger Finger/Thumb 
• Carpal Tunnel and Cubital Tunnel Syndrome 

Emergency Department Leaflets 

• Ankle and Foot Problems 
• Acromioclavicular (AC) Joint Injury
• Acute Neck Strain 
• Knee Injuries

Other

• Complex Regional Pain Syndrome (CRPS) 

External Resources

Injuries and conditions 

• NHS Inform - Muscle, Bone Joints 
• Chartered Society of Physiotherapy – Health Conditions 

Pain 

• Understanding pain in under five minutes - video 
• Pain Association Scotland  
• Pain Association Scotland – Ayrshire group meeting dates 
• Pain Tool Kit 

NHS Fitness Studio (Aerobic/Strength and resistance) 

• NHS Fitness Studio 
• NHS Fitness Studio – Aerobic for Beginners 
• NHS Fitness Studio – Belly Dancing for Beginners 
• NHS Fitness Studio – La Bomba for Beginners 
• NHS Fitness Studio – Wake-UP Workout 
• NHS Fitness Studio – NHS Couch to 5km (Running) Plan 
• NHS Fitness Studio – Basic Warm-Up (Intermediate) 
• NHS Fitness Studio – Abs Workout (Intermediate) 
• NHS Fitness Studio – Legs Workout (Intermediate) 
• NHS Fitness Studio – Waist Workout (Intermediate) 

• NHS Fitness Studio – Arms Workout (Intermediate) 
• NHS Fitness Studio - Glutes Workout (Intermediate)  
• NHS Fitness Studio – Cool-Down 

NHS Fitness Studio – Pilates/Yoga 

• NHS Fitness Studio – Pilates for Beginners 
• NHS Fitness Studio – Pyjama Pilates 
• NHS Fitness Studio – Vinyasa Flow Yoga 
• NHS Fitness Studio – Bedtime Meditation 
• NHS Fitness Studio – PreNatal and PostNatal Yoga 
• NHS Fitness Studio – Chair-Based Pilates 
• NHS Fitness Studio – Pilates for Chronic Back Pain 
• NHS Fitness Studio – Pilates for Knee Pain 
• NHS Fitness Studio-  Pilates for Arthritis 
• NHS Fitness Studio – Pilates for Scoliosis 
• NHS Fitness Studio – Pilates for Osteoporosis 
• NHS Fitness Studio – Pilates for Fibromyalgia 

Sleep 

• The Sleep Council  

Versus arthritis 

• Versus Arthritis - Common Aches and Pains 

Falls 

• Falls Assistant 
• Preventing falls | NHS inform

Hypermobility 

• NHS Inform – Hypermobility 

Osteoporosis 

• Osteoporosis – Versus Arthritis 
• NHS Inform – Osteoporosis 

South Ayrshire 

• Activity for Health – South Ayrshire Council
• Weigh To Go – South Ayrshire
• Fitness classes by location – South Ayrshire Council
• Invigor8 – South Ayrshire Council
• Activities for over 50s – South Ayrshire Council

East Ayrshire 

• Exercise and being more active · East Ayrshire Council
• Weigh To Go – East Ayrshire

North Ayrshire 

• Active North Ayrshire 
• Mind and Be Active 
• Weigh To Go – North Ayrshire 

Working Health Services 

• Working Health Services Scotland – NHS Ayrshire & Arran

Benefit enquires 

• Job Centre Plus – 0800 055 6688 

Employability 

• East Ayrshire 01563 503000 
• South Ayrshire 01292 612301 
• North Ayrshire 01294 324949 

Living life guided self help – NHS24 

• 0800 328 9655 

Mood juice 

• Mood Juice