305. Stop Guessing: What MS Exercises Actually Help

In this solo episode, I'm answering one of the most common questions I hear from MSing Link members and people living with multiple sclerosis (MS): "What exercises should I do if my goal is ___?" Whether you want to walk up slopes, climb stairs with more strength, turn without losing your balance, or stand up from the couch without plopping, I'm sharing the two-step thought process I use as an MS-specialized physical therapist… so you can build an MS exercise routine that matches your goals.

Here's what we cover 🔑:

1️⃣ Mindset #1: Do the thing that's hard. Want stairs to feel easier? Practice stairs. Want to turn with better balance? Practice turning. It's the simplest place to start because you already know the movement. The key is making it easier first: a gradual slope with a railing before a steeper one, or an extra pillow on the couch so you're standing up from a higher surface.

2️⃣ Mindset #2: Break your goal into pieces. If the full movement is too hard or not safe yet, break it into the movements your body needs to do it. That's functional exercise (aka exercise that trains the movements you use in daily life). Stepping up a stair? You need to bend your knee, lift your toes so you don't scuff the step, and bring your knee up toward the ceiling. Each one becomes an exercise.

3️⃣ The 4 check-ins. Not sure where to start? Ask what your hip, knee, ankle, and balance (shifting your weight side to side) need to do. Any "yes" becomes your next exercise.

4️⃣ When it's not just weakness. If you try to bend your knee and nothing happens, but the front of your thigh feels really tight, spasticity (muscle stiffness) may be part of the picture. That can be a sign to add stretching, massage, or releasing that muscle.

5️⃣ Getting up from the floor. One of my favorite goals inside The MSing Link! Practice the pieces, like rolling onto your hands and knees, on your bed first so you build confidence without the risk of getting stuck on the floor.

This episode is for you if:
✅ You're not sure which exercises match your MS goals
✅ Stairs, slopes, or turning feel harder than they used to
✅ You avoid the floor because you're not sure you can get back up
✅ You want to know why an exercise works, not just what to do

You don't need a physical therapy degree to use this approach. If it feels like too much, look for an in-person physical therapist who is MS certified or neuro certified. My walking workshop (linked below) also has visual demos.

You're doing more than you think. Progress, not perfection. 🧡

Resources mentioned in this episode: 

The MSing Link Podcast, Episode 9, Improve Your Movement Through Functional Exercise - Apple | Spotify

The MSing Link Podcast, Episode 60, Do The Thing That’s Hard - Apple | Spotify

Multiple Sclerosis Walking Workshop - https://www.doctorgretchenhawley.com/Walking-Webinar

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink