Walking Better with MS: Simple Steps That Make a Big Difference
Walking can be one of the most powerful ways to stay strong, steady and confident when you’re living with Multiple Sclerosis (MS). But it can also feel harder than it used to: legs get heavy, balance feels off, or fatigue hits fast.
The good news? There’s a lot you can do to walk better, with less effort and more confidence.
Why walking matters
In my experience, clients living with MS care more about their ability to walk much more than any other activity of life.
Walking isn’t just good for your legs — it’s great for your brain, mood, and independence too.
Research shows walking-based exercise in MS can improve:
Walking speed and endurance (PubMed 2015)
Balance and confidence
Cognitive function. One study even showed better thinking speed after regular walks!
Common roadblocks
If walking feels harder lately, you’re not alone. Many people with MS notice:
Fatigue or heat sensitivity
Weakness or stiffness in one or both legs
Balance worries or fear of falling
Dragging feet or tripping on uneven ground (foot drop)
These can all be worked on with the right approach.
How to walk better (and feel safer doing it)
Prep and mindset
Think “I’m walking for my health and wellbeing” rather than “I have to exercise.”
Pick flat, safe routes with shade if heat affects you.
Start with 10 minutes at an easy pace and build up slowly.
Warm up your ankles, hips, and calves before walking.
2. Focus on quality steps
Posture: Stand tall, eyes forward, shoulders relaxed.
Heel to toe: Try to roll through each step, getting a good lift of the foot, not shuffling.
Arm swing: Let your arms move naturally beside you; this helps balance. If using a stick, hold it in the opposite hand to the leg most affected by the MS.
Break down the movement: Take slow motion steps, work out which part of the step is hardest for you, work on this part as an individual strength exercise.
3. Keep it regular
It’s better to walk a little every day than push too hard once a week.
3–5 short walks per week works well for most.
Stop and rest before you get too tired.
If legs feel heavy, cool down, stretch, and try again tomorrow.
Extra support helps
Pair walking with simple strength and balance work - things like heel raises, side steps, or sit-to-stands.
Studies show this combination improves walking speed and confidence in MS.
And don’t be afraid of using a cane or pole(s) for stability, even a rollator if necessary. It can help you walk further and keep you safer.
One extra tip: I have worked with clients who recommend using RibCap to protect your brain if you do have a fall: https://ribcap.uk
Final thought
Walking with MS might take more planning but it’s absolutely possible. It may seem a million miles away but don’t give up as getting stronger and improving endurance incrementally over time, paired with the right walking aids, can lead to you walking far further than you ever imagined.
Start small, stay consistent, and celebrate the wins along the way. Every step counts.
