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TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab M
Trainer's Eye
Phase 3 · Rebuild the leg · Session M

The calf
goes first.
Rebuild it.

Phase 3 opens on the muscles a compressed nerve weakens — calf, glute and the front of the shin.

  • Msession
  • P3Rebuild
  • 12:00on the clock
  • — donecompleted

The calf goes first

The most commonly affected muscle in sciatica is the calf. Single-leg heel raises are the simplest way to find and fix that deficit.

Weakness follows compression

A compressed root makes a specific muscle weak: calf, quadriceps or the muscle that lifts the foot. Finding which one is the whole point of testing.

Strength returns last

Pain usually settles first, then sensation, then strength. Training through that gap is what stops a permanent deficit.

Three couplets · two rounds · twelve minutes · symptoms moving up, not down

A

Calf

Heel raises off a step + single-leg raise
A1

Heel raises off a step

60 s · slow reps

Heels off the edge; full range down and up, three seconds each way.

Easier flat floor  ·  Harder one leg

R1R2—
A2

Single-leg heel raise

12/side · ×2

Fingertips on a wall for balance only; full range on the affected leg first.

Easier two legs  ·  Harder backpack on

R1R2
B

Shin

Tibialis raises + heel walks
B1

Standing tibialis raises

60 s · slow reps

Back to a wall, feet forward; lift the forefeet as high as they go and lower slowly.

Easier feet closer to the wall  ·  Harder feet further out

R1R2—
B2

Heel walks

20 steps · ×2

Toes lifted clear of the floor; walk on the heels — the muscle that lifts the foot.

Easier shorter distance  ·  Harder backpack on

R1R2
C

Glute

Hip thrust + step-up
C1

Hip thrust on a chair

60 s · slow reps

Shoulders on the seat, chin tucked; drive the hips to level and squeeze.

Easier floor bridge  ·  Harder hold a backpack

R1R2—
C2

Step-up

10/side · ×2

Whole foot on the step; drive through the heel, stand tall, lower slowly.

Easier lower step  ·  Harder hold a backpack

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. A compressed nerve makes a weak muscle. Find which one is weak and load it deliberately.
  2. Calf, glute and foot are the usual casualties. Test them each week and train the weak one hardest.
  3. Strength returns as the nerve recovers — slowly, and only if the muscle is given a reason.
  4. Two clean sessions at a level earn the next. In doubt, add a rep before adding load.

Tick it off

MovementRound 1Round 2Best
A1Heel raises off a stepslow reps in 60 s —
A2Single-leg heel raise12/side
B1Standing tibialis raisesslow reps in 60 s —
B2Heel walks20 steps
C1Hip thrust on a chairslow reps in 60 s —
C2Step-up10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-M