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

One leg.
Level hips.
Balance back.

Single-leg strength and the position sense the nerve blunted — both rebuilt together.

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

Balance suffers

Nerve involvement blunts position sense in the leg. Single-leg balance retrains it and is trained in every phase.

Ten per cent is the line

A strength or hop difference of more than about ten per cent between legs is usually unfinished rehabilitation.

Nerve blood flow

Nerve tissue is metabolically hungry and depends on movement for its blood supply. That is why gentle, frequent movement beats stillness.

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

A

Balance

Single-leg reach + balance on a cushion
A1

Single-leg Y-reach

60 s · slow reps

On one leg, reach the free foot forward, out to the side and behind; hips level.

Easier shorter reach  ·  Harder further reach

R1R2—
A2

Balance on a cushion

10 × 15 s · ×2

One foot on a folded towel; hold with the arch lifted and the hips level.

Easier firm floor  ·  Harder eyes closed

R1R2
B

Hinge

Single-leg RDL + kickstand loaded
B1

Single-leg RDL — supported

60 s · slow reps

Fingertips on a chair; hinge over one leg with the free leg mirroring the torso.

Easier kickstand  ·  Harder no support

R1R2—
B2

Kickstand RDL — loaded

10/side · ×2

Bag in the hands; most weight on the front leg, hinge with a long back.

Easier bodyweight  ·  Harder heavier

R1R2
C

Calf one leg

Single-leg heel raise loaded + eccentric lowers
C1

Loaded single-leg heel raise

60 s · slow reps

Backpack on; full range on one leg, three seconds down every rep.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Eccentric heel lowers

12/side · ×2

Up on two feet, down on one over three seconds — the affected leg first.

Easier both feet down  ·  Harder off a step

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
A1Single-leg Y-reachslow reps in 60 s —
A2Balance on a cushion10 × 15 s
B1Single-leg RDL — supportedslow reps in 60 s —
B2Kickstand RDL — loaded10/side
C1Loaded single-leg heel raiseslow reps in 60 s —
C2Eccentric heel lowers12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-O