Are bladder control issues making it difficult to take on your everyday life with confidence? MS bladder control is possible! Read a physical therapist's recommended treatments and exercises for your bladder symptoms here.
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.
Is Walking Better Truly Possible with MS?
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.
“Dr. Gretchen, Can You Regain Lost Skills with MS?”
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.
How To Practice Walking:
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:
- Weight Shifting: Shifting your body weight forward.
- Knee Bending: Bending your knee to initiate the step.
- Toe Lifting: Lifting your toes to clear the ground.
- Knee Lifting: Bringing your knee up.
- Knee Straightening: Straightening your knee before placing your foot down.
- Heel Placement: Placing your heel on the ground.
- Single-Leg Balance: Balancing on one leg as you move the other forward.
Understanding these steps is crucial because each one can be practiced individually to improve your overall walking ability.
Struggling with Foot Drop?
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.
How to Walk Better with MS
1. Weight Shifting
Exercise: Staggered Stance Weight Shifting
- How to do it: Stand with one foot forward and one foot back, as if you are taking a step. Ensure your feet are hip-width apart for stability.
- Action: Shift your weight from your back foot to your front foot. Hold for a second or two, then shift back.
- Repetitions: 10 times on each side.
2. Knee Bending
Exercise: Seated Knee Lifts
- How to do it: Sit on a chair with your feet flat on the ground.
- Action: Lift one knee towards your chest while keeping your toes pointed up. Lower it back down.
- Repetitions: 10-15 times on each side.
3. Toe Lifting
Exercise: Ankle Dorsiflexion
- How to do it: Sit or stand with your feet flat on the ground.
- Action: Lift your toes towards your shins while keeping your heels on the ground. Lower them back down.
- Repetitions: 15-20 times.
4. Knee Lifting
Exercise: Marching in Place
- How to do it: Stand tall with your feet hip-width apart.
- Action: Lift one knee up to a 90-degree angle, as if you are marching. Lower it back down and repeat with the other knee.
- Repetitions: 10-15 times on each side.
5. Knee Straightening
Exercise: Straight Leg Raises
- How to do it: Sit on a chair with one leg bent and the other extended straight.
- Action: Lift the straight leg up to hip height and then lower it back down.
- Repetitions: 10-15 times on each side.
6. Heel Placement
Exercise: Heel Strikes
- How to do it: Stand with one foot slightly off the ground.
- Action: Tap your heel to the ground, mimicking the motion of stepping forward.
- Repetitions: 10-15 times on each side.
7. Single-Leg Balance
Exercise: Single-Leg Stance
- How to do it: Stand near a stable surface you can hold onto for support.
- Action: Lift one leg off the ground and balance on the other leg. Hold for as long as you can, aiming for at least 10 seconds. Switch legs.
- Repetitions: 5 times on each side.
Multiple Sclerosis Walking Webinar
Do you want to walk better, further, and with less tripping or foot drop? You’re not alone — this FREE 60-minute webinar has already helped thousands of people do just that. You’ll learn research-backed exercise strategies that result in noticeable improvements in your walking form, stamina, and balance.
How Often Should I Practice Walking?
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.
"Dr. Gretchen, I Can Walk, but Just Not for Very Long. How Can I Improve My Stamina?"
Improving stamina involves building up endurance gradually. Here are some tips to enhance your walking stamina:
- Interval Training: Alternate between walking and resting. For example, walk for 2 minutes, then rest for 1 minute. Gradually increase the walking time and decrease the resting time.
- Consistent Practice: Incorporate daily walking practice. Even short walks can help build endurance over time.
- Strength Training: Strengthen your leg muscles with exercises like those mentioned above. Stronger muscles can support longer periods of walking.
- Monitor Progress: Keep track of your walking duration and gradually increase it. Set small, achievable goals to stay motivated.
Putting It All Together
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.
Consistent Practice
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:
- How to exercise effectively with MS (reps, exercise duration, and more!)
- Specific types of exercises that deliver results (including an MS-specific exercise class you can follow at home)
- How to easily incorporate MS-specific exercises into your daily routine
- Tips for staying consistent with your exercise without it feeling like a chore
- How neuroplasticity-based exercises work on your muscles, brain, and neurons simultaneously, leading to lasting progress
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.