MS Fighter

When people (majority of them) talk about working out, they focus on the workouts, the sets, the reps, the sweat. But here’s the things, the progress doesn’t happen in the gym, it happens in recovery.

For someone living with multiple sclerosis, recovery isn’t just an afterthought, it’s the cornerstone of success. MS brings its own challenges including chronic fatigue, inflammation, and muscle spasms. If you don’t take your recovery seriously, these challenges will stack up fast, leaving you drained, demotivated, frustrated, and unable to move forward.

I’ve learned the lesson the hard way. There were times I thought I could push through the fatigue, ignoring clear signs my body was diving me. And every single time, it came back to bite me with days of exhaustion, flared symptoms, and lost progress. That’s when I realized that recovery isn’t a weakness, it’s strength. Recovery is the sole thing that allows me to train, stay consistent, and show up for my family and goals. This isn’t just about lying on the couch (although rest has its place). It’s about actively supporting your body and mind, so you are able to perform at your best, in the gym and generally in life. From managing fatigue and improving sleep to eating for recovery and staying mentally strong, every place of the puzzle matters.

Here, I’m going to share my personal recovery strategies, the ones that help me bounce back after tough workouts, manage my MS symptoms, and keep pushing forward day after day. 

Let’s dive in.

Prioritizing Rest. Knowing When to Take It Easy.

Rest is one of the most misunderstood aspects of fitness, and when you’re dealing with multiple sclerosis, it’s non-negotiable. Rest isn’t about being lazy or giving up, it’s about giving your body and mind the time they need to recharge, recover, and come back stronger. For people with MS, rest becomes even more critical because of how the disease impacts fatigue, inflammation, and recovery time.

There is a fine line between rest and overexertion. One of the hardest lessons I had to learn was the difference between pushing through discomfort (which is obviously necessary at some point of your life) and pushing past my limits (which eventually led to setback). MS fatigue isn’t like the normal tiredness most people feel after a workout. It’s heavier, deeper, and can leave you feeling like your body is completely out of fuel.

When you ignore your body’s warning signs such as overwhelming fatigue or muscle weakness, it’s not just the next day that’s affected. Sometimes, it can throw off your entire week, making simple tasks like walking or focusing at work feel like climbing a mountain. That’s why I’ve made rest days an intentional part of my training routine. And you should too. I treat them as seriously as I treat my workouts because I know that recovery is where the real progress happens. I prioritize rest as following:

Scheduled rest days

I plan at least two full rest days into my weekly routine. For me, to have 2 rest days in a row work best for me. I take my 2 days off on weekends so I can spend them fully with my family instead of going into the gym. These are the two days where I do no strength training or high-intensity activity. Instead, I focus on light movement (walking) and giving my nervous system a break.

Listening to my body

Living with MS means that even the best-laid plans sometimes have to be adjusted. If I wake up feeling unusually fatigued or if my muscles feel like they haven’t fully recovered, I don’t force myself to hit the gym a do my 100%. I’ve learned to recognize when my body is asking for more recovery time, and I honor that. Keep in mind, rest doesn’t mean you lose progress, it means you give your body the space it needs to heal and come back stronger.

One of the best ways to make the most of your rest days is to focus on active recovery. This keeps you moving without adding stress to your body. Here are some of my favorite active recovery strategies:

• Stretching & mobility work: gentle stretching or foam rolling helps loosen up tight muscles and improve the overall blood flow. It’s also a great way to address stiffness or spasms that come with MS.
• Light walking or yoga: low-impact movement like walking or yoga will keep your body active without overloading your nervous system. Additionally, yoga is a great way to focus on your balance and flexibility, which are often affected by MS.
• Hydration & breathing exercises: Focus on optimal hydration and I suggest incorporating deep breathing (or some mindfulness exercises). These will help you relax and reduce the overall stress, which is crucial for managing MS symptoms.

For me, the hardest part of prioritizing rest is the mental battle. Society often equates rest with weakness or laziness, and it’s easy to feel guilty for taking time off. Anyway, fuck what society thinks, rest isn’t weakness, quite the opposite. Recovery is an intrinsic part of the process, not an interruption. And don’t forget, every time you give your body what it needs, you are building a stronger foundation for tomorrow. Train hard but recover harder.

In future posts, I will dig down and explain in more detail my recovery strategies including sleep, my nutrition hacks for recovery, mobility work, massage, mental recovery, cold therapy, and many more. Stay tuned. Let’s go!

Drop a comment: What’s your favorite way to recover after a tough workout, or a tough day with MS?