Trevor Wicken MS, CES, MES, MEPD, NKT 2 presents his “Walking Strong” exercise regimens for multiple sclerosis patients.
The MS Gym Walking Strong: Module 1 – Managing Foot Drop
Foot Drop can be a difficult symptom of MS. However, it can be managed and possibly reduced to keep you functional.
The following foot drop exercises have helped my clients:
1. Find tender spots of bottom of foot and massage spots for 30 sec
2. Hold ankle still and focus on LIFTING toes up, pause for 2-3 sec and then release toes. NOTE: Do not let ankle move. Perform 15-30 reps.
3. Find tender spots on calf, achilles tendon, massage spots 30-45 sec.
4. Perform ankle mobilization on 2-4″ step (see video) 10-15 reps
5. Perform Foot Pull back off the wall: Sit w/ feet flat against wall, legs straight. Pull toes & ankle back, pause 2-3 sec.
The MS Gym Walking Strong: Module 2 – Reducing Falls – Balancing Your Hips
A scary symptom of MS is the feeling of falling forward. Often times MS clients have an increased risk of falling due to the neurological weakness in the glutes and super tight hips. With this, fatigue leads to more sitting and less walking which can you to lose balance even faster. These 4 powerhouse exercises will help you re-balance your hips, improve core strength, and walk better.
The MS Gym Walking Strong: Module 3 – Changing Directions Without Falling
MS can cause you to lose your balance especially when changing directions, stepping down off a curb, or climbing stairs. The best way to prevent falling is to add mobility and strength to the mid back.
The MS Gym Walking Strong: Module 4 – Reduce Fatigue With Better Posture
A super challenging symptom of MS and Parkinson’s is overwhelming fatigue. By improving your posture through your neck and shoulders your body doesn’t have to work as hard, you save energy, and you prevent neck pain.
The MS Gym Walking Strong: Module 5 – Balance Exercises For Walking
These exercises combined with the previous 4 Walking Strong videos give you a powerful exercise routine to maintain walking balance living with MS.
1. If you want 4 more powerful exercises to boost your walking strength *CLICK* This Link: http://bit.ly/msbalance
2. To get Walking Strong exercise program schedule *CLICK* this link: http://bit.ly/2pnqKN5
Once of the most challenging parts of walking with MS is lifting the leg. This is called hip flexion. The lack of hip flexor strength is often caused by spasm of the diaphragm, poor breathing, and limited core strength. This series of exercises helps to start rebuilding those connections between brain and hip flexors.
Visit The MS Gym: https://themsgym.mykajabi.com/p/ms-gym-exercise-guides
Trevor Wicken has been a medical fitness practitioner for the past 15 years and is passionate about setting his clients free from pain through exercise. He holds a Bachelor’s Degree in Sports Medicine from Colorado State University and a Master’s Degree in Exercise Science from California University of Pennsylvania.
Trevor is an NASM certified corrective exercise specialist, performance enhancement specialist, and elite personal trainer. He also serves as a level 2 Neurokinetic Therapist, and TRX Sports Medicine Practitioner. He has a broad background in the fitness industry including training and management in medical, private, commercial, and specialty based fitness centers.
Trevor is the owner and developer of multiple medical fitness continuing education courses that train fitness, and therapy professionals how to use exercise to manage medical conditions, reduce chronic pain, and prevent recurring injuries.
Trevor, has an extensive background in the medical fitness industry and has worked on clients ranging from 9 years old to 97 years old. Trevor’s passion is working with individuals whose lives are affected by, arthritis, total joint replacements, spinal pain, orthopedic injuries, bariatric surgery, diabetes, hypertension, stroke, brain injuries, Parkinson’s, multiple sclerosis, fibromyalgia, cancer, motor vehicle accidents, and sports medicine return to sport.
Trevor has worked with Division I athletes, some of whom have been professionally drafted, Olympic medalists in training, current and retired professional athletes.
Trevor also has a passion for writing, speaking and presenting on topics related to medical fitness, lifestyle management, and personal development. He has presented to medical patient support groups, physician groups, personal training organizations, and government health and wellness organizations. He is the owner of RiseAndMove.com, a website dedicated to providing medical exercise programs, lifestyle modification plans, senior fitness, and high quality of living.
Trevor’s mission is to partner with individuals as they walk through the process of recovering from illness, healing from injury, eliminating the side effects of medical conditions, and creating of healthy lifestyles through the power of movement. He believes every person has the right to live a quality life free from limitations.
“IT IS NOT OK THAT SO MANY INDIVIDUALS BELIEVE THEY HAVE TO ACCEPT THEIR MEDICAL CONDITION, SURRENDER TO CHRONIC PAIN, AND SETTLE FOR A LIFE WITHOUT THE FREEDOM TO CHOOSE HOW TO LIVE… THERE IS ALWAYS A SOLUTION IN MOVEMENT. YOU DESERVE TO BE FREE.” –TREVOR WICKEN