Living with Multiple Sclerosis (MS) can present unique challenges, particularly with mobility. Walking is a crucial aspect of maintaining your independence, and although it may feel increasingly difficult, there are effective strategies you can adopt to preserve and even enhance this vital skill. In this blog, we'll break down the steps to help you identify where you're struggling and provide targeted exercises to practice consistently. Let’s get started!
By the way — have we met? Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-understand educational videos, and a supportive community to enhance the quality of life for those with MS. Thousands of people have improved their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to its fullest.
Absolutely! Walking better with MS is absolutely possible. In fact, I teach MS warriors all over the world on this exact concept. The key lies in understanding the components of walking, practicing specific exercises consistently, and making sure to address all aspects of mobility, including strength, balance, and coordination. By focusing on each step of the walking process and practicing regularly, significant improvements can be made.
Yes, you can regain lost skills with MS. The concept of neuroplasticity—the brain's ability to reorganize itself by forming new neural connections—plays a crucial role. By consistently practicing the right exercises, you can help your brain rewire itself, potentially regaining skills and improving function.
Walking is not just one simple movement; it involves a series of coordinated steps that need to work in harmony. Here's a breakdown of the key components of walking:
Understanding these steps is crucial because each one can be practiced individually to improve your overall walking ability.
Foot drop is a common and incredibly frustrating symptom for many people with MS. It occurs when the muscles responsible for lifting the front part of the foot become weak, making it difficult to lift the foot while walking. This can lead to tripping, stumbling, and an increased risk of falls, severely impacting mobility and independence.
I regularly address and work on this issue with my students, helping them find strategies and exercises to strengthen their muscles and improve their walking ability. Managing foot drop is crucial for enhancing overall mobility and reducing the challenges associated with MS.
1. Weight Shifting
Exercise: Staggered Stance Weight Shifting
2. Knee Bending
Exercise: Seated Knee Lifts
3. Toe Lifting
Exercise: Ankle Dorsiflexion
4. Knee Lifting
Exercise: Marching in Place
5. Knee Straightening
Exercise: Straight Leg Raises
6. Heel Placement
Exercise: Heel Strikes
7. Single-Leg Balance
Exercise: Single-Leg Stance
Practicing walking and related exercises should be done consistently to see improvement.
Ideally, you should aim to practice daily. If that's not possible, try to engage in these exercises at least 3-5 times a week. Consistency is key, and even a few short, regular practice sessions can make a big difference over time.
Improving stamina involves building up endurance gradually. Here are some tips to enhance your walking stamina:
Now that you've practiced each component individually, it's time to put them together:
1. Start by standing tall.
2. Shift your weight onto your front foot.
3. Bend your back knee and lift your toes.
4. Bring your knee up and straighten it as you move your leg forward.
5. Place your heel down and balance on your front leg.
6. Repeat with the other leg.
Consistency is key when it comes to improving your walking with MS. Practice these exercises daily, gradually increasing the number of repetitions and the duration of each exercise as you get stronger. It's important to listen to your body and rest when needed, ensuring you don't overdo it and cause fatigue.
Join my Free 5 Day MS Challenge for Strength & Walking
To help you improve your walking, I invite you to join my FREE MS-Specific 5 Day MS Challenge for Strength & Walking!
Who is this for: This is for those living with Multiple Sclerosis (MS) who are looking to improve their strength and mobility. Over the course of 5 days, you'll learn a different component each day, including:
Traditional physical therapy and exercise programs often focus solely on strengthening your muscles, ignoring the role of your brain and neurons, which limits progress. The strategies you’ll learn in this webinar target all three, resulting in lasting changes without leaving your home.
Remember, walking better with MS is possible with the right approach and consistent practice. Start implementing these exercises today and see the difference they can make in your life.
Do everyday movements feel difficult to achieve? I'm here to help. Exercises for seniors require intentional strategies to regain control of everyday mobility. Read my 6 functional exercises that target balance and strength here!
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com