Walking With MS | Exercises For Improved Balance

Trying to feel more confident walking to take on everyday activities? Let’s work through it together!

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Living with Multiple Sclerosis (MS) can make walking feel like a daunting task. Whether it's balance, strength, or coordination, these challenges can create stress and uncertainty. But here’s the good news: with the right exercises and strategies, you can improve your walking ability and feel more confident in your movements. 

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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.

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So without further introduction, let’s walk through (literally and figuratively) how to improve balance when walking with MS.

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The First Step To Improving Walking Is Understanding Its Movements

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To help improve walking, the first step is to understand the actions that go into doing it successfully. Walking isn’t just one big movement—it’s a series of smaller steps that require coordination, balance, and strength. Here’s what happens during a single step:

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1. Weight Shifting: Transferring your weight off one leg onto the other.
2. Knee Bending: Preparing to lift the leg.
3. Toe Lifting: Preventing foot drag or foot drop.
4. Knee Lifting: Bringing the leg forward.
5. Knee Straightening: Preparing for landing.
6. Heel Landing: Placing the heel down to complete the step.
7. Single-Leg Balance: Standing on one leg while the other moves.

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Each of these movements is essential for smooth, balanced walking. If any of these steps feel challenging, they can be practiced as individual exercises to build strength and coordination.

Key Exercises To Improve Walking With MS

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One of the best parts about improving balance and walking with MS is the diversity in terms of exercise! Here are some of my favorite exercises that I recommend to clients to improve overall mobility:

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1. Weight Shifting

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• Why it helps: Shifting your weight is the first step in walking forward. Without it, your body may feel off-balance when lifting a leg.
• How to do it:
  • Stand in a staggered stance with one foot slightly ahead of the other (like a small step).
  • Unlock your knees and shift your weight onto your front leg.
  • Hold for 2–3 seconds, then return to neutral.
  • Repeat 10 times per side.

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2. Staggered Stance Balance

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• Why it helps: Improves single-leg balance needed for walking.
• How to do it:
  • Stand with one foot forward and one back (not in a straight line—keep them slightly apart for stability).
  • Shift weight onto your front leg while keeping both knees slightly bent.
  • Hold for up to 30 seconds, then switch legs.

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3. Marching

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• Why it helps: Strengthens hip flexors and improves knee-lifting ability.
• How to do it:
  • While seated or standing (use support if needed), lift one knee as high as you can comfortably manage.
  • Lower it back down slowly.
  • Repeat 10–15 times per leg.

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4. Heel Raises

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• Why it helps: Strengthens calf muscles and improves toe-off during walking.
• How to do it:
  • Stand near a wall or sturdy surface for support.
  • Rise onto your toes as high as possible, then slowly lower back down.
  • Repeat 10–15 times.

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5. Hamstring Stretch

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• Why it helps: Loosens tight hamstrings that can restrict knee movement during walking.
• How to do it:
  • Sit tall in a chair and straighten one leg in front of you.
  • Place hands on the bent knee for support and hinge forward slightly at the hips until you feel a stretch behind your thigh.
  • Hold for 20–30 seconds per leg.

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Breaking Free From Wall Walking

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Many people with MS rely on walls or furniture for stability—a habit known as “wall walking.” While this might feel safer, it can limit independence and increase fall risks outside familiar environments. I work with so many clients on how to limit this habit and instead replace it with greater confidence in their ability to move freely.

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Steps To Break The Habit

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1. Awareness: Notice when you’re reaching for walls or furniture. Ask someone close to you if they’ve observed this habit.
2. Balance Training: Practice standing exercises like weight shifting or staggered stance without touching walls (use a mobility aid if needed).
3. Gradual Progression: Start by walking close to walls without touching them, then gradually increase the distance between you and the wall as confidence grows.

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Navigating Real-Life Walking With MS Challenges

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Walking isn’t just about moving forward—it’s also about adapting to real-world situations like crowds, uneven surfaces, or distractions.

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Here is how I recommend working through real-life walking challenges to feel more confident:

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• Head Turns While Walking: Practice walking while turning your head left, right, up, or down in response to someone calling out directions (e.g., “Look left!”).
• Obstacle Course: Set up small objects at home (cones, books) and practice stepping over or around them at varying speeds.
• Start Small: Focus on just one or two exercises at first.
• Celebrate Improvements: each small step forward is progress!

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Stretching For Flexibility

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Tight muscles can make walking more difficult by restricting movement. Regular stretching can help loosen these areas. Here are a few I recommend:

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• Hip Flexor Stretch: Sit sideways on a sturdy chair, extend one leg back behind you, and tuck your hips slightly until you feel a stretch in the front of your hip.
• Calf Stretch: Sit at the edge of a chair with one leg out straight, use a belt or towel around your foot of the extended leg to gently pull your toes upward, stretching the back of your lower leg.

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Walking With MS Takes Time To Improve—Be Patient And Confident!

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If you're living with Multiple Sclerosis (MS) and looking to boost your walking ability and strength, I HIGHLY recommend signing up for my Total Core Program! Having a strong core makes walking and daily movements so much easier. If core weakness (abdominals, back, & hips) is affecting your daily life by causing low back pain, difficulty balancing, and poor walking... this program was made for you!

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This core strengthening program is designed to help you: 

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• Improve your mobility/walking
• Feel more balanced
• Reduce low back pain
• Improve your posture
• Improve overall strength
• Feel more independent

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Remember, improving your walking with MS is possible with the right approach and consistent practice. Start implementing these exercises today and see the positive changes they can bring to your life. Let's take this journey together towards better strength and mobility!

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Do you have any further questions on walking with MS? Please feel free to DM me on Instagram @doctor.gretchen. 

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