Living with Multiple Sclerosis (MS) presents unique challenges, particularly when it comes to maintaining physical strength and mobility. However, with the right exercises, it's possible to manage these symptoms more effectively and dare I say it, even become stronger. Squats and leg presses are two powerful exercises that can significantly improve leg strength for individuals with MS.
I'm Dr. Gretchen Hawley, PT, DPT, MSCS, and creator of The MSing Link - An Online Wellness Program for Multiple Sclerosis where I teach you the steps to increase your strength, reduce fatigue, and live life more confidently with MS.
Today, I'll guide you through the benefits of these exercises and how to perform them safely and effectively.
Leg strength is crucial for everyday activities, from standing up from a chair to maintaining balance and mobility. For those with MS, strengthening the muscles in the legs is not just about fitness—it's about enhancing quality of life. Squats, in particular, are a fundamental exercise because they target all the major muscle groups in the legs that are essential to walking, dressing yourself, and maintaining your independence.
Here’s the reality – traditional squats can cause discomfort or knee pain. And this is true whether you have MS or not! That's why I'm excited to share modifications and alternative exercises that can help strengthen your legs without causing pain.
Let’s dive in!
Wall squats are an excellent alternative to traditional squats to minimize discomfort while still strengthening your legs and core. The wall enhances your stability in an easy (although these are definitely not easy) and provides a safer option.
1. Find a blank wall space to lean against.
2. Stand with your feet hip-width apart, positioned away from the wall. The distance should be such that when you squat, your knees align with your mid foot or ankles, not extending over your toes.
3. Flatten your back against the wall by tightening your abdominal muscles and tilting your pelvis.
4. Bend your knees to lower into a squat, only going as low as comfortable. Ensure your back remains flat against the wall.
What if I can’t do a squat without discomfort? Try wall holds.
For those experiencing knee pain with repetitive movements, the wall squat hold is a stationary alternative that still strengthens the muscles you need to target.
1. Assume the same starting position as the wall squat.
2. Lower into a squat to a comfortable depth and hold the position. Keep your abdominal muscles tight and back flat against the wall.
3. Hold for as long as comfortable, then slowly return to the starting position.
I’m a big fan of both these options to minimize knee stress and prioritize core engagement if you’re having trouble with traditional squats.
Squats and leg presses are essential exercises for people with Multiple Sclerosis (MS) because they target so many of the leg muscles we use for essential activities. While squats engage multiple muscle groups, including those in the thighs, core and calves (all are crucial for maintaining balance and performing daily activities) leg presses, typically done on a machine, allow for focused strengthening in a controlled setting.
This is ideal for building leg strength without straining the back or knees - a common complaint when you’re just getting started. Both exercises can be particularly helpful in managing MS symptoms, contributing to improved posture, enhanced mobility, and potentially decreasing the likelihood of muscle stiffness and fatigue.
It’s hard work upfront, but the benefits of strengthening your muscles with these exercises can change your life in big ways. We’ve covered squats in-depth, but what about leg presses?
In order to do a leg press, you’ll need a standard leg press machine. The leg press machine allows you to sit while pushing weight away from your body. You’ve likely seen this machine at the gym because it’s quite large!
To use it properly, you’ll sit back in a recline and push a flat, weighted platform away from your body. Because the weight is going away from your body, there isn’t a concern that the weights will fall on you or that you’ll fall down since you’re already in a seated position. In general, it’s a very simple and safe machine that I recommend trying.
Some people love the gym and some people loathe it - either way, you have options at home and at the gym for targeting this muscle group.
You don’t have to choose between squats and leg presses - both are great for strength! These are two exercises that I recommend you focus on as someone with MS. If you have an accessible gym, you can easily give both a try and work on mastering them both over time.
If you prefer home workouts, you’ll be limited to a version of squats unless you have a leg press machine. However, for those with MS looking to improve balance, mobility, and the ability to stand and sit with ease, squats are typically more advantageous. This is because squats mimic everyday movements more closely, which provide functional strength. It’s a win-win!
To help you get started on improving your leg strength and overall fitness, I highly recommend joining my Free Five Day MS Strength Challenge. This challenge is designed to introduce you to exercises that are both effective and MS-friendly, providing a foundation for a stronger, more balanced body.
Improving leg strength through squats and leg presses can make a significant difference in managing MS symptoms. By choosing exercises that align with your physical capabilities and goals, you can enhance your mobility, strength, and quality of life. Remember, it's not about doing the most challenging exercises but about finding those that work best for your body. Your journey to a stronger, more balanced life is just beginning, and I'm here to support you every step of the way.
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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
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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.
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