The Importance of Strength Training following Multiple Sclerosis Diagnosis
By Kaitlyn Winter
Exercise Physiologist
As someone living with Multiple Sclerosis, do you believe that strength training could cause more harm than good? Do you think it could aggravate your pain or make your fatigue worse?
You are not alone, many other people living with Multiple Sclerosis find the prospect of strength training daunting. Historically, individuals with Multiple Sclerosis were advised to avoid strength training due to the possibility that it could exacerbate symptoms or potentially cause damage or injury. However, research has now revealed the benefits of an individually tailored strengthening program in managing Multiple Sclerosis symptoms.
Whether you are recently diagnosed or have been living with the condition for years, resistance training can be the tool to gain strength, independence and empowerment.
What is Multiple Sclerosis?
Multiple Sclerosis is a chronic progressive neurodegenerative disease of the central nervous system. It interferes with the conduction of nerve signals within the brain and spinal cord.
Symptoms associated with Multiple Sclerosis are highly variable between people as well as within an individual during the course of the disease. Multiple Sclerosis is mainly characterised by muscle weakness, joint contractures, altered sensory function, cognitive impairment, bladder dysfunction and fatigue. As a result, functional activities are profoundly impacted such as balance, mobility, coordination and often results in a lower level of physical activity and participation in the community.
What are the benefits of strength training?
Regular strength (or resistance) training is designed to improve muscle power, bone strength, physical capacity for daily activities and prevent injury. This is no different for individuals living with Multiple Sclerosis.
Predominantly, research has shown that moderate intensity strength training can induce improvements in muscle strength, function, mobility and fatigue among moderately impaired individuals with Multiple Sclerosis. An increase in strength can help posture, balance, confidence in movement and reduce the risk of falls for those living with Multiple Sclerosis.
Numerous studies have demonstrated that moderate resistance training programs can improve muscle function without causing injuries or damage to the muscle and can be a promising intervention to delay the functional deterioration associated with Multiple Sclerosis.
What are the Multiple Sclerosis guidelines for strength training?
The physical activity guidelines recommend that adults with Multiple Sclerosis complete strength training twice per week, for major muscle groups, including calf, leg, abdominal, and arm muscles. It is important to allow rest in between each strength training day to allow for adequate muscle recovery. The frequency of strength training is also dependent on individual goals and symptoms, particularly fatigue.
So, where to start?
It is important to take an individual approach to strength training, as levels of function, symptoms and limits all vary for each individual. An appropriately qualified exercise professional, such as an Accredited Exercise Physiologist, is able to prescribe and deliver an individualised strength program that is tailored towards goals.
Exercise Physiologists at Physical Evolution are able to help identify realistic goals, ensure correct technique to reduce the risk of injury and recognise and accommodate for exercise-associated complications for MS such as fatigue and heat sensitivity.
Multiple Sclerosis is a life-changing condition that poses a lot of challenges to everyday living. Strength training has been proven to be safe and well tolerated in individuals living with Multiple Sclerosis. It has helped many individuals combat symptoms and regain functional independence.
Contact Physical Evolution to get started.
References
- de Souza-Teixeira, S. Costilla, C. Ayán, D. García-López, J. González-Gallego, J. A. de Paz. (2009). Effects of resistance training in multiple sclerosis. International Journal of Sports Medicine. 30(4): 245-250.
Kjolhede T, Vissing K, de Place L, et al. (2015). Neuromuscular adaptations to long-term progressive resistance training translates to improved functional capacity for people with multiple sclerosis and is maintained at follow-up. Mult Scler.
Halabchi, F., Alizadeh, Z., Sahraian, M. A., & Abolhasani, M. (2017). Exercise prescription for patients with multiple sclerosis; potential benefits and practical recommendations. BMC neurology, 17(1), 185.
Sandoval AE. (2013). Exercise in multiple sclerosis. Phys Med Rehabil Clin N Am .24(4):605–618.
Latimer-Cheung AE, Pilutti LA, Hicks AL, Martin Ginis KA, Fenuta AM, MacKibbon KA, et al. (2013). Effects of exercise training on fitness, mobility, fatigue, and health-related quality of life among adults with multiple sclerosis: a systematic review to inform guideline development. Arch Phys Med Rehabil.
Hoang, P., Lord, S., Gandevia, S., Menant, J. (2021). Exercise and Sports Science Australia (ESSA) position statement on exercise for people with mild to moderate multiple sclerosis. Journal of Science and Medicine in Sport.