Tips for Walking Unassisted With MS - Improve Mobility Without a Walker

Understanding Mobility Issues Related to MS

Mobility impairments are common for those living with multiple sclerosis (MS). Muscle weakness, lack of coordination, fatigue, vertigo, and balance problems can all contribute to difficulties with walking. Many people with MS require assistance from a cane or walker to remain steady on their feet.

However, some people with mild to moderate MS may be able to walk independently without any aid. Walking without support takes effort and consistent practice, but it is possible for some. Understanding the causes of mobility issues, setting realistic expectations, utilizing various techniques, and committing to regular exercise can help promote safe walking without a walker.

Causes of Mobility Impairments with MS

MS is an autoimmune disease that damages the myelin sheath protecting nerve fibers. This leads to disrupted nerve signal transmission affecting sensory input and motor function. Common symptoms resulting from nerve damage that impact mobility include:

• Muscle weakness or spasticity
• Ataxia (lack of coordination)
• Vertigo or dizziness
• Foot drop
• Reduced proprioception (body awareness)
• Extreme fatigue
• Tremors

These symptoms interfere with balance, posture, gait, endurance, and overall stability needed for walking. Those with progressive MS are more likely to experience mobility loss over time.

Realistic Expectations

Not everyone with MS is capable of safely walking unaided. Depending on symptoms and disease progression, some may require continued use of a walker or wheelchair. Setting realistic expectations is important.

Work closely with your physical therapist to determine your capabilities. They can assess mobility issues and determine if independent walking without support is an achievable goal. This will help avoid injuries from overexertion.

It’s also key to acknowledge limitations. Know that on bad days, a mobility aid may still be required for safety. Expect setbacks during MS flares or periods of exacerbated symptoms. With patience and perseverance, better mobility may be regained after flares subside.

Tips for Improving Mobility and Walking

For those with mild to moderate mobility impairment from MS, working to improve walking abilities without a walker is possible. Certain techniques and lifestyle changes can aid this effort.

Improve Strength and Balance

Weakened muscles contribute significantly to mobility problems with MS. Following an exercise routine that targets lower body strength can improve stability, balance, and endurance needed for walking.

Some beneficial exercises include:

• Squats
• Lunges
• Calf raises
• Leg extensions
• Wall push-ups

Yoga, Pilates, tai chi, and other activities that improve balance and core strength are also recommended. Use a chair or wall for support if needed when first starting out. Over time, practice exercises standing unaided to improve stability.

Daily Walking Practice

Walking itself offers excellent exercise for improving mobility. As strength and balance improve, aim to walk more each day. Start with manageable distances indoors using furniture for support if necessary. Gradually increase walking time and distance.

Work up to walking outdoors using support from railings, fences, or walls. Eventually aim to walk short distances unaided outside. Having a friend join you can provide moral support and emergency assistance if needed.

Use proper posture when walking, keep your head up and shoulders back. Stand tall. Concentrate on each step. Proper walking technique will help build muscle memory to aid balance and stability.

Standing Exercises

Practicing standing unaided helps improve balance and stability. At home, perform routine tasks like brushing teeth and cooking while standing without support. Hold onto the sink or counter if needed at first.

Standing calf raises, leg swings, and marching in place are simple exercises to try when first building tolerance. Eventually work up to standing for longer periods comfortably without holding on before walking.

Evaluate Footwear

Supportive, well-fitted shoes with good traction are essential for safe walking. Heels, floppy shoes, and worn soles can all contribute to loss of balance and falls.

Have shoes properly fitted at athletic stores to find ones providing ankle support and cushioning. Wear lace-up shoes that can be secured snugly. Experiment with orthotic inserts if needed.

Avoid going barefoot and wear supportive slippers or shoes around the house as well. Proper footwear provides stability needed for mobility.

Use Assistive Devices

When venturing outdoors, use a cane or walking stick for added stability on uneven terrain. The extra support can prevent falls and inspire confidence during walks. Carry it just in case even if you don’t plan to use it continuously.

Some may benefit from wearing a brace to provide ankle support and keep the foot lifted to avoid dragging. Talk to your medical provider about options. Leg braces may allow for walking without a walker for those with sufficient upper body strength.

Modify Home Environment

Ensure your home supports safe mobility by:

• Removing clutter and tripping hazards
• Installing handrails on stairs or in bathrooms
• Having adequate lighting in walkways
• Using chairs with armrests to aid standing
• Rearranging furniture to allow clear paths

These modifications allow you to move about more easily on foot inside the home.

Stay Hydrated and Cool

Fatigue and overheating tend to exacerbate MS symptoms. Drink plenty of water and avoid getting too hot when attempting to walk.

Take frequent breaks in cool shade when walking outdoors. Wear breathable clothing, a wet bandana, or use a portable fan if needed.

Proper hydration and temperature regulation will help manage fatigue and allow you to walk further unaided.

Lifestyle Changes for Improved Mobility

Certain lifestyle adjustments can also complement your efforts to walk independently without a walker. Implementing better habits and wellness practices supports physical stamina.

Exercise Regularly

Engaging in strength training, balance exercises, and walking practice 4-5 times a week provides compounding benefits. Consistency is key. Even short daily sessions of activity provide more advantage than sporadic longer workouts.

After an exercise routine becomes established, lack of activity for even a few days can result in noticeable mobility decline. Maintain a regular schedule to retain abilities.

Lower Body Stretches

Tight leg muscles hamper mobility. taking time after exercising to stretch calves, hamstrings, quads, hips, and glutes improves flexibility needed for walking.

Yoga and Pilates sessions focusing on lower body stretching are ideal. Simple daily stretching at home after walking helps prevent restrictive stiffness in the muscles, tendons, and joints of the legs.

Massage and Foam Rolling

Seeking professional sports massages or using a foam roller at home on the legs can aid recovery after activity. This helps relax tight muscles, reduce spasticity, prevent injuries, and support continued mobility.

Sufficient Rest

Not getting adequate sleep deprives the body of recovery needed between workouts. prioritize a proper sleep schedule and take short daytime relaxation breaks. Listen to your body’s need for rest to manage fatigue.

Healthy Diet

Eating nutritious anti-inflammatory foods supports energy levels and strength for mobility. staying hydrated, minimizing processed foods, and ensuring adequate protein intake fuels the body properly.

Maintaining a healthy weight also reduces strain on the legs during walking. Dietary adjustments should support mobility goals.

Stress Reduction

High stress aggravates MS symptoms. Providing daily relaxation through yoga, meditation, enjoying nature, listening to music, journaling, or other calming activities helps manage stress.

Proper stress management supports overall MS symptom relief, including improvements in fatigue, pain, spasticity, and coordination that aid mobility.

Seeking Further Assistance for Mobility

With time and perseverance, those with mild to moderate mobility impairment can often learn to walk short distances without depending on a walker. However, there are cases where mobility continues declining despite efforts.

If walking unaided seems out of reach, speak to your doctor about medications to manage MS symptoms interfering with mobility. Also discuss referrals for physical therapy to increase strength and balance in a supervised environment.

For those who require mobility aids for safety, using a walker, scooter, or wheelchair enables preserving independence. Focus on maintaining mobility in the ways that you safely can.

Coping emotionally with mobility limitations is also important on the journey with MS. Seek counseling or support groups to process feelings. With patience and support, many can still live active fulfilling lives even if mobility becomes restricted.

Walking independently may not be feasible for everyone with MS, but it remains a worthy goal to strive toward. Even small gains in balance and leg strength can improve stability and confidence during essential daily walking activities.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.