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

Eighteen in.
Test both legs.
Find the gap.

Phase 3 check-in: the strength of every muscle the nerve feeds, side by side.

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

Ten per cent is the line

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

Strength returns last

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

Recurrence is common

Around a third of people have another episode within a year. What happens between episodes decides it.

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

A

Calf

Heel raise max + eccentric test
A1

Single-leg heel raise maximum

60 s · slow reps

Maximum clean raises on each leg in 60 s — the gap between legs is the number that matters.

Easier fingertips on a wall  ·  Harder backpack on

R1R2—
A2

Eccentric heel lower test

10/side · ×2

Ten five-second lowers each side; note where control is lost on the affected leg.

Easier three seconds  ·  Harder backpack on

R1R2
B

Quads and glutes

Single-leg squat test + bridge test
B1

Single-leg squat test

60 s · slow reps

Count clean single-leg squats to a chair in 60 s each side and compare.

Easier higher chair  ·  Harder lower chair

R1R2—
B2

Single-leg bridge test — Phase 3

15/side · ×2

Fifteen each side; compare with session 12 and note the weaker leg.

Easier two feet  ·  Harder feet elevated

R1R2
C

Nerve and walk

SLR test + walking test
C1

Straight-leg raise — Phase 3

60 s · slow reps

Raise to the first symptom; compare with sessions 6 and 12.

Easier bend the knee slightly  ·  Harder higher

R1R2—
C2

Walking tolerance — Phase 3

1 × max · ×2

Walk until symptoms start; compare the distance with sessions 6 and 12.

Easier shorter  ·  Harder further

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 heel raise maximumslow reps in 60 s —
A2Eccentric heel lower test10/side
B1Single-leg squat testslow reps in 60 s —
B2Single-leg bridge test — Phase 315/side
C1Straight-leg raise — Phase 3slow reps in 60 s —
C2Walking tolerance — Phase 31 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-R