Exercising with MS:

Multiple sclerosis (MS) can significantly impact mobility, especially when it leads to weakness in the legs. This symptom can make everyday activities more difficult and may feel discouraging at times. However, staying active is one of the most important ways to maintain strength, flexibility, and overall well-being—even if leg weakness is present. The key is to focus on exercises that are gentle, adaptive, and safe.

One of the most accessible ways to begin is with seated exercises. These include leg extensions, knee lifts, and ankle circles, all of which can be done from a sturdy chair. Seated movements reduce the risk of falls and fatigue, while still helping to strengthen the muscles and improve circulation. Over time, these simple routines can support better mobility and muscle control.

Exercises can include:

1. Seated Leg Extensions

While sitting in a chair, you slowly straighten one leg at a time. Helps keep your thigh muscles active without needing to stand.

2. Chair Marches

Lift your knees one at a time while seated. Gets your hips moving and helps with blood flow.

3. Ankle Circles and Flexes

Move your feet in circles or point and flex them. Great for preventing stiffness and improving circulation.

4. Toe and Heel Taps

Tap your toes and heels on the floor while seated. Wakes up the lower legs and keeps them engaged.

5. Gentle Hamstring Stretch

Either seated or lying down, stretch the back of your leg by reaching toward your foot. Keeps the legs loose and helps with tightness.

6. Calf Stretch

Lean against a wall or chair, step one leg back, and stretch your calf. Eases muscle tightness and helps with walking.

7. Hip Flexor Stretch

Gently stretch the front of your hips by stepping one leg back while standing or shifting your weight forward in a chair.

10. Standing March (with support)

Hold onto a chair or counter and lift each knee slowly like you're marching in place. Works on coordination and control.

11. Water Walking

In a pool, walk around in shallow water. The water supports your body and makes movement easier.

12. Pool Leg Kicks

Hold onto the pool edge or a float and kick your legs slowly. Strengthens them with less pressure.

Always make sure you have somebody to help you along the way or with your exercises! Don't let MS stop you from reaching your exercising goals!