Multiple sclerosis (MS) can lead to physical symptoms and mobility issues. MS can cause muscle weakness, problems with walking and balance, and fatigue. You might think it’s best to reduce physical activity so you don’t worsen your symptoms. However, exercise training can be more beneficial to help you delay the symptoms of MS.
Strength training can improve your muscular strength and endurance. This can help you keep the range of motion in your limbs for longer. Strength training is also adjustable, meaning you can find an exercise that works for whatever state you’re in. This kind of training can also decrease your fatigue and emotional symptoms.
Strength training is also good to help you reduce your risk of pain and injury. Keeping a strong core supports your strength, stability, and mobility. A consistent routine can have many benefits for your body.
Strength and resistance training is excellent for helping you improve muscle strength and work on all your muscle groups. Using machines, weights, or resistance bands makes strength training a possibility for anyone.
1. Bicep Curls
You can do most upper body exercises in a seated position. That makes them great for exercising with mobility issues. Bicep curls are great for building arm muscle strength. You can do these with dumbbells, resistance bands, or anything weighted that can fit in your hand.
To do this exercise:
- Get the proper weight for you.
- Start with your arm and the weight extended towards the ground.
- Slowly, in a controlled manner, pull the weight up to your shoulder, bending your elbow.
- Try to do two to three sets of 8 to 12 repetitions.
2. Open-Chain Knee Extension
The open-chain knee extension has shown promising results in improving walking ability in MS patients. This exercise focuses on strengthening your knee in a non-standing position. This machine is also known as a leg extension machine.
To do this exercise:
- Set the weight you’re comfortable lifting. Start low and work your way up to what you can handle.
- Get into position with your back against the rest and your feet tucked under the bar.
- Slowly push your feet upward, feeling the tension in your quadriceps.
3. Resistance Bands
This is a general strength move that you can do if you’re having mobility issues caused by MS. Resistance bands offer a good amount of training without pushing your muscles too far. You can use resistance bands standing up, in a chair, or lying on the ground. You should do this type of strength training 2 to 3 days per week. Make sure you’re alternating muscle groups to get a full-body exercise.
It would be best to talk to your doctor or physical therapist about which muscles to focus on. They’ll also be able to help you create a plan with workouts to do at home or in the gym.
