Tips and Tricks To Tackle Walking With MS

Many individuals with multiple sclerosis often note that walking is challenging and makes participating in daily activities difficult. For some people, this challenge may be most noticeable when walking through the grocery store, and for others, walking around the house to prepare dinner may be a burden. Whenever or wherever the difficulty occurs, there are some common factors that tend to play a role in each of these circumstances. The good news is that the sooner you figure out which of these factors are affecting you, the sooner you can start implementing strategies to fight back.

What are these common factors that can affect walking in individuals with MS? Fatigue can a take a big toll on walking and can affect many individuals with MS. Fatigue can be due to the MS itself, overusing muscles, heat sensitivity, sleep difficulties, or a variety of other factors. Heat sensitivity does not impact everyone with MS, but it does affect a majority of those with MS. It can make it feel as if suddenly your energy has been drained and you cannot lift your leg to take another step. Heat can make a lot of MS symptoms worse, such as decreased strength and balance, but is also something that can be managed with the right tools.

Fatigue, heat sensitivity, strength, and balance can have a big impact on walking, but the environment you are walking in can also be a barrier. Is there clutter? Are you walking somewhere with uneven terrain or a lot of people? All these factors can add up to make walking during day-to-day activities more challenging, but there are ways to make it easier. Let’s look at some tips and tricks for activities that tend to require a lot of walking!

Shopping

Whether you like to take your time strolling up and down the aisles or like to get in and out as quickly as possible, shopping is a task that usually requires walking.

Tips to Help

1. Map out your route for shopping to avoid unnecessary walking. Finding a layout of the store can help you organize your grocery list by section of the store to avoid walking back and forth to retrieve items. This can also help you plan in a bathroom break or a rest break while shopping.
2. Try using a grocery pickup or delivery option.
3. Shop when you tend to have the most energy and make sure you schedule in a rest break before and after shopping. Many people feel their best earlier in the day.
4. Consider using a mobility device or motorized shopping cart while shopping.
5. Try shopping in the morning or evening when it is not as hot outside. Cool your car down before getting into it when possible. Try wearing a cooling vest for the walk into the store.
6. Consider applying for a disability parking permit to reduce the distance you need to walk to get into the store.

Household Tasks and Meal Preparation

Steps can add up without even leaving the house. Moving around the house to clean, cook, and do all the other tasks that keep a home functioning can require a lot of walking.

Tips to Help

1. Organize your environment to work for you. It may be helpful to place the coffee cups by the coffee maker and the pots/pans near the stove/oven to avoid walking back and forth in the kitchen.
2. Gather all materials before you start cooking to avoid taking extra steps in the kitchen.
3. Pause before leaving a room to scan the room to see if there is anything you need to take with you. This can help you avoid walking back to rooms to retrieve forgotten items.
4. Consider using a mobility device in the house to both conserve energy and help you maneuver around. Some mobility devices provide you with a basket to carry items around the house and a seat to take a rest break on. A physical therapist can help determine which mobility device is best for you.
5. Take a survey of your environment to remove unnecessary obstacles. Are there area rugs or is there clutter that can be removed? This can not only make walking easier but also reduce your risk of falling.

Going For a Walk

Going for a walk outside can be a great form of exercise. In addition to the physical benefits, this activity can be good for your mental health as well.

Tips to Help

1. Pace yourself when walking. Consider taking rest breaks throughout your walk.
2. Try utilizing cooling strategies before, during, and after walking. A cooling vest or smaller pieces of cooling equipment such as wrist wraps or a personal neck fan might help combat the heat. Plan to walk during a cooler part of the day.
3. Consider using a mobility device to conserve energy.
4. Slowly increase the amount you are walking to increase your endurance.
5. Contact a physical therapist to help guide your through custom exercises and devices to help you meet your walking goals.

Community Activities

Getting out in the community can be a great opportunity to participate in enjoyable activities with others, but it can also bring about challenges and a lot of walking. Going to a zoo, garden, or sporting event can not only require you to walk for an extended amount of time but can also bring about unexpected barriers.

Tips to Help

1. Call ahead or look up the event space online to locate the restroom. This can help you avoid unnecessary walking to locate the restroom.
2. Plan to participate in community events during a cooler part of the day and the time of day when you tend to feel your best, when possible.
3. Pace yourself and take rest breaks during the event. Look at your schedule for the days surrounding the event to ensure you have ample time to rest.
4. Consider using a mobility device to conserve energy and keep you safe, especially when you are not as familiar with your environment.
5. Bring a cooling bag with you if you experience heat sensitivity. Both the heat and increased activity can bring about fatigue and make walking more challenging. A cooling bag contains items to help keep you cool, such as a cooling vest, smaller pieces of cooling equipment, a personal fan, and cool water. Make sure you use cooling strategies before, during, and after the event.